AFC Half Marathon Training Update (Week 4 of 10)

It was a relatively warm and humid (over 80% humidity) this week here in San Diego.  It is not my favorite time of year to train since I sweat profusely in these conditions and running requires much more effort – and my pace slows significantly.  But this is to be expected, I’ve been through a number of extremely hot and humid summers running in Texas and Japan to know I’m not losing fitness, the weather really does have a significant bearing on your running pace – some people more so than others.  So don’t get too caught up that you didn’t hit a certain pace under warm or humid conditions, because that 9 minute mile pace in the summer may be equivalent to an 8 minute mile pace under ideal conditions.  I often need to remind myself of this because I’ll look at my watch thinking I’m running faster than I really am and wonder why it feels so hard, then realize it’s because it is so darn humid today.  That’s why it is important to know how to run by feel, because your brain is subconsciously putting self-regulating governor on your pace so you don’t hurt yourself and overdo it.

The MCL sprain on the inside of my left knee continues to get better.  Although I’m still not 100%, I was at least able to get my mileage in this week and do a little speed work.  I’ve been taking Whey Protein in hopes that my help with the healing process.  This upcoming week, I should be able to at least get back on track and do the workouts as planned, but do plan to hold back a little so I don’t aggravate the injury.

Report Card

afc-grade-wk4Running:  (B) Was able to run 30 miles this week at a moderate pace, with a little speed work on Tuesday.

Sleep:  (B) 7 – 8 hours of sleep most nights and an short afternoon nap most days.

Diet/Hydration:  (B) With the exception of the 4th of July, ate balanced and healthy meals.

Weight/Body Fat:  (B) My weight and body fat remained unchanged from last week – 146.7 lbs and body fat of 9.2%.

Cross-Training/Stretching:  (A) Lots of quality cross-training this week.  3.25 hours on the bike trainer; three 15-minute core sessions; three 20 – 30 minute strength training sessions; and four 20-minute yoga sessions.

Stress Management:  (C) Moderately stressful week at work.

Body Condition/Injuries:  (C) MCL injury in left knee continues to improve – probably about 85% healed.  Mild plantar fasciitis in the left and right heal – about the same as last week.

Overall:  (B) A productive week, just need the body to fully heal in order to get some high quality speed work in.

Training Recap

Running:  30 miles

Total Exercise Time:  10 hours, 42 minutes

Monday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga

Tuesday – Fartlek (average pace 9:09/mile), 20 minutes strength

Wednesday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga

Thursday – EZ5 mile run (average pace 8:22/mile), 25 minutes strength

Friday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga

Saturday – 30 minutes strength, 1 hour bike trainer

Sunday – Long Run (average pace 8:14/mile), 20 minutes yoga

afc-training-plan-wk4

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About runninginspired

I’m in my mid-40s and have been running for about 19 years. I have finished 24 marathons with a personal best time of 3:04. I currently reside in San Diego, CA. I enjoy running since it keeps you honest and will give back what you put into it. Work hard, but smart, and good results will eventually follow. I like to experiment with training plans, gadgets, shoes, and nutrition to find what works for me. The primary purpose of this blog is to document my training and thoughts about running in my ongoing quest to improve my fitness and health.
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5 Responses to AFC Half Marathon Training Update (Week 4 of 10)

  1. I love your checklist!

  2. musingrunner says:

    The report card is truly inspired! Do you use training peaks or is it your own creation? I also hate running in the heat, but know that my times pick up in the fall as temperatures drop.

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