Houston half training (weeks 4-7)

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A peek into my training for the Aramco Houston Half Marathon. In case you’re looking for more detail, I also post all of my training on Strava.

If you missed weeks 1-4  you can find those here

Week of 12/5… As I wrote last time, the lack of sleep and sickness had finally caught up to me this week and I had some pretty bad workouts. Luckily I had a scheduled day of rest on Saturday and got a good night of sleep so my long run went really well (and I had good company to help push me).

Key workouts: 8 x 1k cruise intervals with 1 minute recovery, long run 14 miles in 1:32:39 (6:37 average) plus a cool down mile

Planned miles: 61 miles

Actual: 61.2 miles

Week of 12/12… Kids started sleeping better this week and workouts went well. Hit 70 miles for the first time in forever

Key workouts: 3 mile tempo in 17:47 plus 6 x 1 min on/ 1 min off (I think I alternated 10 mph and 8 mph but can’t remember), 2 x 3 miles in 18:26 and 17:58 with 5 min rest between, relaxed 16 mile long run with some of my WSAC teammates

Planned miles: 72 miles

Actual: 70 miles

Week of 12/19… I had a scheduled day off on Monday which was perfect because I had some Christmas shopping to finish up. Workouts went really well, and props to my husband Pete for biking with me on my Christmas Eve long run so I wouldn’t be bored to death. The conditions for that run weren’t fun at all- I ran back and forth on a 2 mile section of the bike path that had thankfully been cleared, although there were still some icy spots and we got hit with freezing rain for a good part of the run.

Key workouts: 8 x 800 in 2:45 with 400 jog recovery, long run 16 miles with 12 at 6:30 pace

Planned miles: 62 miles

Actual: 62.7 miles

Week of 12/26… I had two somewhat easy workouts planned this week and those went fine. Tomorrow I’ll run some easy recovery miles, and then Sunday I have an 18 mile long run. Planning to run 5 miles before the Hangover Half Marathon at UAlbany (part of our local Winter Series races).

Key workouts: 3 sets of 4 x 400 at 5k race pace with 10 min tempo at 5:56 between sets, 10 x 20 second strides at 5:00 pace on the treadmill (that was interesting… and loud), 18 mile long run at a relaxed pace

Planned miles: 72 miles

Actual: 44.9 miles (as of Friday)

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Long running with Karen at Lions Park. Two weeks later (on Christmas Eve) this path was covered with ice and snow…

I can’t believe in 2 weeks I’ll be headed to Houston. I think 8 week training cycles are perfect. Just enough time to build fitness and not so much that you’re over it by the time you have to race.

Hope y’all have some fun plans for New Years Eve/ New Years Day… whether you’re going out, staying in, running a race, or headed to the gym to start off 2017 I hope this year brings you health and lots of happiness.

So this is the new year…

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3 thoughts on “Houston half training (weeks 4-7)

  1. Pingback: Houston half training (weeks 7-9) | piece of cake running

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