Weekly Training Recap: Nov. 17-24
While I was training for the Beach2Battleship Half Iron Triathlon earlier this year, I shared a recap of my training with you every Monday during the 5-month cycle so you could get a glimpse into my training plan, see my workouts and workout frequency and have full transparency to when I fall off the wagon a bit. After a few weeks of light, recovery training following my big triathlon, I’m back in full swing preparing for the ZOOMA Florida Half Marathon on January 18. With just 8 weeks to go until race day, every workout counts toward helping me achieve my goal of running 1:45 or faster.
My training philosophy is to get 3 focused running workouts in each week, including a hard speed session, a challenging tempo run and a long run at 20 to 30 seconds slower than race pace. In addition to running, I’m aiming for 2 days of cross training (swimming or biking) and 1 to 2 strength training sessions per week.
Here is what last week’s half marathon training looked like.
MONDAY: Speed work – 3 x 1-mile repeats at 6:53 pace with a 400-meter recovery walk between each rep. Ran 5 total miles including my warm-up and cool-down.
TUESDAY: Swam 1,600 meters – 300-meter warm up, 5 x 200 meters easy, 300-meter cool down. This was my first time back in the pool since Beach2Battleship … and it felt like I was swimming through mashed potatoes.
WEDNESDAY: Rest
THURSDAY: Tempo run: 1-mile warm-up, 3 tempo miles at 7:24 pace, 1-mile cool down for a total of 5.01 miles.
Strength training: 3 sets of push-ups, bicep curls (15-pound dumbells), oblique side bends (15-pound dumbells) and shoulder raises (15-pound dumbells). The first set I did 15 reps of each, the second set 10 and the third set 5. I followed that up with about 5 minutes of ab work. My arms are still sore. I am paying for taking the last 2 months off from strength training. Ouch!
FRIDAY: Long run: 10 miles on the treadmill at 8:12 average pace. Normally, I would do my long run on Saturday and give myself at least one day between tough runs. However, I knew I would be traveling during the weekend and didn’t know if I would be able to get this run in any other time. I also would not typically run 10 miles on the treadmill, but I had to do this after work when it was already dark. Safety first.
SATURDAY: Rest + 80-minute deep tissue massage at the Red Mountain Resort in Utah
I’ll share more about why I’m in Utah and what I’ve been up to soon, but I’ve been at one of the most beautiful places you could imagine. While I was getting my massage, the therapist noted that my ankles and calves are swollen and that I have fluid build-up (e.g. edema). I guess I can thank all my recent speed work and tempo runs for this.
SUNDAY: AM: 5-mile hike in the Red Cliff Reserve; PM 45-minute stretch class
If you’re interested in running the ZOOMA Florida Half Marathon (or 5K) with me in January in Amelia Island, it’s not too late to sign up. I’m an ambassador for the race and would love for you to join me. Use code FLAAMB4 to get $10 off your registration!
How did your training go last week? What are your workout plans for the week of Thanksgiving? Are you taking time off or hitting it just as hard as normal?
Comments
I’m not training for any big races yet, but I’m running a 10K on thanksgiving and 10 miler on saturday
Good luck at your races JoJo!
wow, i am jealous of your saturday! 🙂
It’s always exciting getting back into full swing with a training plan! I’m on the light recovery weeks right now after my marathon. Kind of nice to have no set schedule for a few weeks, just doing whatever I feel like. I’m running a turkey trot 10k on Thanksgiving morning. Can’t wait!
Thanks Kristen! Have an awesome race on Thursday!!!
Wow, that’s a great week! I am not training right now but I am slowly building my mileage back upafter 2 months of physical therapy, and I’m keeping a schedule for strength training. I’ll probably take off Thanksgiving and do my workouts on Friday. 15 pound dumbells…jealous!!
I found your blog through Lacy at Running Limitless. I commented that I am always so inspired by triathletes who manage to do all three things. I also love that you fit in your long run even though it wasn’t ideal to have it right after a tempo session. Love the motivation! With having that mindset I’m sure you will have no problem reaching your goal!
Last week for me was just a normal training week. This week I have some 400 reps scheduled for tomorrow and a tempo scheduled for on Thanksgiving. Have a great week! Look forward to following your blog. 🙂
Hi Hailey! Thanks so much for stopping by and for your kind words! Good luck with your speed session this week and have a great Thanksgiving!
Getting geared up to start my 2nd marathon training cycle. It’s an early May marathon, so I’ll have to start for-real training mid-December. Just trying to build up mileage right now! Love seeing what other people are doing. So glad you’re going to keep posting workouts!
Great week of training, gearing up for that Half will keep you busy but I have no doubts you’ll reach your goal of 1:45 ( like NO doubt!)
I had a good solid week last week, it was my last week of full training for CIM. So this week begins taper- kind of nice do be tapering during a holiday week!
Utah looks gorgeous! I drove through earlier this year on a road trip and was stunned by how pretty it is. I hope to make it back sometime to really explore!
This week is sort of an easy week (I’m still taking it kind of easy after my ankle twist) but I’ll still be getting in four running days 🙂
Beatiful pics!
My training week went will. I took a few days off after a half marathon in St.Augustine of the 17th. I was disappointed with my time so I’ve made a real effort to run faster. I guess I just got too comfortable with my pace. It’s worked and the last three training runs (training for my 1st marathon) have been great!
I’m going to CO to visit my brother and his family so my workouts will take a backseat:) Not complaining either!