Training Log: Rock’n’Roll USA Half Marathon (Week 4)

Four weeks into my training program for the Rock’n’Roll USA Half Marathon (March 17, 2012) I finally feel like I can start training–next week. My ITB is no longer bothering me (except for a mild tightness) and my glute/piriformis is almost 100% better. This week I still took it easy, while cautiously nudging up the intensity.

Monday
Walking: 2.2 miles (morning dog walk)
Weights: 45 min full-body routine

Tuesday (TM Hill Program)
Running: 45 min Hill Interval Program (level 5), mostly @ 5.7 mph
Walking: 2.8 miles (afternoon dog walk)

Wednesday
Walking: 1 mile (morning dog walk)
Weights: 45 min full-body routine, adding squats for good measure
Walking: 2 miles (afternoon dog walk)

Thursday
Treadmill: 50 min Random Program (Level 3), mostly @ 6.3 mph
Walking: 2.5 miles (afternoon dog walk)

Friday
Walking: 1 mile (morning dog walk)
Weights: 45 min full-body routine, adding jumping jacks and burpees to put a little badass in my morning.

Saturday (D.C. National Mall)
Walking: 1 mile (morning dog walk)
Run: 7.25 miles, 1:12 min (avg. 9:59 min/mile)
I met my friend at the office and we did our “easy” (mostly flat) out-and-back to the Lincoln Memorial and then along the National Mall to the Capitol.  We had to take a few detours where the path was blocked for repair work and pause for traffic a few times, but it is a nice route. Running back from the Capitol we could see the pink sunrise reflecting on the glass buildings in Rosslyn (across the river in Virginia) behind the Washington Monument–lovely!
Walking: 1 mile (food run from wrestling tournament)
Walking: 1.5 mile (afternoon dog walk)

Sunday (Wilson Bridge)
I was itching for another run after yesterday’s easy run. At first I thought the weather was going to stop me, but the rain cleared out early so decided to run after church. I opted for 6 miles out-and-back over the Wilson Bridge. This run felt so good!

Garmin Data
Total Distance: 6.25 miles
Total Time: 56:47
Avg. Pace: 9:05 min/mile
Split Times: 9:29, 9:13, 8:49, 9:02; 9:03, 8:56