Training Log: Rock’n’Roll USA Half Marathon (Week 7)

Wow. Week 7. Only three more weeks until the Rock’n’Roll USA Half Marathon! Now that my ITB/glute/piriformis is mostly behaving, it’s time to do longer long runs to prepare to run 13.1 miles.

Monday (9 mile easy run)
Walking: 1 mile (morning dog walk)
Walking: 1.5 miles (afternoon dog walk)
Running: Easy 9 miles run with my friend
Our pace averaged about 9:50 min/mile. Our split times for the “out” segment were in the 10-ish min/mile range, while those on the way back were in the 9:40 range. I definitely felt like I was holding back so she could keep up, but my ITB/glute/piriformis definitely preferred the easier pace.

Tuesday (TM Intervals)
Running:
   Warm-up: 5 min walking, 10 min running 
   Hill Intervals: 2/1 intervals at 1.5, 2.0, 2.5, or 3.0 incline for 15 minutes
   Speed Intervals: 2/1 intervals at 6.7, 6.9 or 7.0 mph for 15 minutes
   Cool-down: 2 min running, 3 min walking

Wednesday
Elliptical: 10 min warm-up
Weights: 45 min full-body routine
I added straight leg lifts to work on strengthening my hips and swapped out some crunches for some planks.
Walking: 1.5 miles (afternoon dog walk)

Thursday (Easy Run)
Running: easy 4.3 mile run with Tiger Lilly (avg 10-ish pace)
Walking: 1.5 miles (afternoon dog walk)

Friday
Walking: 1 mile (morning dog walk)
Weights: 45 min full-body routine
Walking: 1.5 miles (afternoon dog walk)

Saturday (Long Run on Bike Path)
Walking: 1 mile (morning dog walk)
Running: 10 mile run on the bike path
I set my alarm for 5:00 so I could take Tiger Lilly for a walk before I headed to the bike path for a run. I managed to get on the road by 6:00 and started running by 6:30. My Weather Channel App said it was 38F with a wind chill of 30F, but it didn’t seem that bad. After my first out-and-back segment I stopped at my car to ditch my jacket and gloves, but I kept my hat. My legs felt pretty good–a bit of tightness but I didn’t feel like it was affecting my pace. There were lots of runners out–I wonder how many are doing the RnR with me?

Garmin Data: Total Distance: 10.16 mi, Total Time: 1:36: 58, Avg. Pace: 9:33 min/mi
Split Times: 10:00, 9:41, 9:40, 9:28, 9:29, 9:22, 9:39, 9:32, 9:14, 9:26