Half training: weeks 1 & 2

Although not perfect, the first two weeks of my half marathon training have gone reasonably well. I’m happy with where I currently am and feel confident about the next six weeks of training. I’m slightly behind last year’s volume and quality, but I don’t foresee August falling apart like it did last year (a week of vacation + a week long school orientation).

Week 1 – 35.5 miles

Two quality sessions this week with an additional 18 easy miles. First workout of the week was 12×400 @ 5k pace. It was hot as hell and kind of miserable, but I kept my focus on working through one interval at a time. The second quality session was a 13 miles w/ 3 @ half pace. Usually I will finish my run with the hard portion to practice running hard on tired legs. However, when I left for this run I realized I was out of shot blocks and gels. I didn’t want my final miles to be a total sufferfest, so I ran sandwiched them between 5 miles at an easy pace. I averaged 7:28 pace, which is perhaps a touch fast, but not too far off the mark.

I missed a scheduled 8 mile run this week causing my weekly mileage to be a bit low.

Week 2 – 45.4 miles

Week two was better than week one, but not perfect. My first workout of the week was 6×800 @ 5k pace. I slowed down a bit this week in order to jog my recoveries instead of walking them. Overall I felt better this week than last, likely due to slightly easier paces and slightly cooler weather. Instead of aiming for paces in the 6:30s, I aimed for around 6:50. My recovery run the next day was kind of a bust. My calves were extremely tight with pain reminiscent of a calf strain. I cut the run short and took several long walk breaks.  Fortunately the following day was a rest day and my next run felt 100% normal.

My second workout of the week was 14 miles. I had planned for 4 miles at half pace, but did not execute that plan. I forgot to take my inhaler before my run and although my breathing felt clear, I didn’t want to push my luck. Also on my mind was a failed 14 mile attempt a few weeks earlier. On the plus side, although I kept my effort the same through the run my pace naturally quickened with each mile. I was so surprised to see several miles in the second half that were sub-9. An additional 22 easy miles rounded out my weekly mileage.

Extras

I have been strength training too! Not super consistently, but I’ve managed to complete a core routine and myrtl routine twice a week. Hopefully I can continue to build upon this as my training continues.

I need to be sure to emphasize recovery after hard workouts. Foam rolling and compression gear after my speed work out might have helped with the calf tightness the following day.

Advertisements

5 thoughts on “Half training: weeks 1 & 2

  1. 13 mile long runs already?? Dang girl you are going to crush that half!!

    I’ve had calf tightness before and foam rolling didn’t really help with it. If it persists, try putting a heating pad on it for a while. When I struggled with really bad calf tightness after my first marathon, this REALLY helped!

    Like

    • Thanks 🙂 I have a 25k race this weekend so I wanted to be sure I would be ready to handle 15+ miles.

      I’ll be sure to keep heat in mind if/when the next issue pops up. I love my heating pad in the winter and tend to forget about it in the summer.

      Like

  2. Good luck with your half! It sounds like you already have a ton of quality with the speedwork and the long runs that include goal paced miles. Even with the missed run, you did a great job. I hope the rest of your August goes well and look forward to reading about your training and race, too.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s