AFC Half Marathon Training Update (Week 6 of 10)

Only 4 more weeks before the America’s Finest City Half Marathon.  At this point in my training cycle, I know I’m not in a position to break my half marathon PR of 1:25:12, but feel I may be able to run between a 1:30 to 1:35 come race day.  I was hoping when I started this training cycle, I would have a shot at breaking 1:30, but with the knee injury the first few weeks, it has put me in a position where that is a long shot.  The positive is that I’m for the most part over the knee injury and beginning to build a foundation to incrementally improve over the next few weeks.

This past week was another solid week of training.  The running pace has slowed, but I mainly attribute that to the warmer temperatures and higher humidity.  In addition to running, continuing to incorporate an abundance of various cross-training activities.

Report Card

afc-grade-wk6Running:  (A) Ran 31 miles this week.  Ran 12 x 400s intervals on Tuesday, 6-mile tempo on Thursday and a moderately paced long run on Sunday.

Sleep:  (B) 7 – 8 hours of sleep most nights and short afternoon nap on a few days.  Would like to get at least two nights a week with 9 hours of sleep.

Diet/Hydration:  (A) Kept hydrated and ate balanced meals.  Continue to minimize processed foods and refined sugars.

Weight/Body Fat:  (A) My weight fell 0.1 lbs from 146.0 lbs to 145.9 lbs and body fat remained unchanged at 9.0%.

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

Stress Management:  (A) Stress was low this week.

Body Condition/Injuries:  (B) MCL injury in left knee continues to improve – probably about 95% healed.  Doesn’t really bother my running anymore.  Mild plantar fasciitis in the left and right heal – no change from last week.

Overall:  (A) Another solid week.

Training Recap

Running:  31 miles

Total Exercise Time:  11 hours, 38 minutes

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

Tuesday – Interval Run, 12 x 400s w/1.5 minute jog between intervals (1:32, 1:36, 1:33, 1:28, 1:35, 1:32, 1:31, 1:38, 1:29, 1:31, 1:31, and 1:26), 20 minutes strength

Wednesday – 15 minutes core, 45 minutes bike trainer, 1 hour mountain bike ride

Thursday – Tempo Run 1 mile warm-up, 6 miles @ tempo pace (7:21, 6:58, 7:05, 6:58, 6:56, 6:43) 1.25 miles cool-down, 20 minutes strength

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

Saturday – 30 minutes strength, 1 hour bike trainer, 20 minutes yoga

Sunday – Long Run, 15 miles (average pace 8:08/mile), 20 minutes yoga

afc-training-plan-wk6

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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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2 Responses to AFC Half Marathon Training Update (Week 6 of 10)

  1. musingrunner says:

    Another great week! I would be over the moon to run a half in 1:30 – 1:35, but I know that when you set your heart to PR, it is hard to not achieve the goal. Good luck.

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