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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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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