Sub 1:30 Half Marathon Training Run (Sunday 3/18)

Well my week summary puts my pace on track buy my mile 3 short. I finished the week with a 9 mile run in Hastings in 20-25mph wind. I had no legs & not a good time on this run. Looking back on the week I have noticed the following things:

*Having a hard time falling asleep & staying asleep
*Morning headaches
*Moody/stressed
*Appetite was weird
*Didn't' drink enough water.
*Slight ankle injury had me resting 1 day


As I started googling these things I started to learn these are all common side effects of Over Training. I put my plan together for a sub 90 minute half shortly after my Full finished & I think I am starting to feel the pain from that. I am going to work on revising my training plan so I don't feel so over trained & get back to enjoying my runs, not stressing them.

Sub 1:30 Half Marathon Training Run (Tuesday 3/13)

Plan: Sub130

Date: Tuesday 3/13

Planned Distance/Pace: 8.0 / 8:00

Actual Distance/Pace: 8.0 / 7:30

Nike Link

Today's training running called for a 8 mile run at an 8:00 pace. This was my first run over 4.5 since my Marathon 9 days ago. I was excited to get out there for a longer run. Mile first my felt great and gave me 43 seconds in the bank. The next 3 miles all gave me around 15 seconds each. I had negative splits from that point on. I finished mile 6 needing to average 7:15 miles the last 2 to get 8 done in less than an hour. This became my goal after about mile 4. My mile 7 was against the wind and but was still able to get it at 7:29. My final mile was my fastest at 6:44.  I ended up finishing the 8 in 59:50 which was a 7:29 place. :31 seconds below my goal per mile.

Sub 1:30 Half Training Run 4

Sub 1:30 Half Training Run 4

Plan: Sub130
Day: 4/58
Distance: 4.6 (Planned 5.0)
Pace 7:15/mile
Nike Link

Monday was a good workout day & a good day overall. I played basketball for an hour on lunch break and then got in 2.5 miles at a 7:15 pace on the tredmill. Then after work did 2.2 miles around town at that same pace. My stride is becoming more comfortable at that pace and i am able to maintain it without having short bursts of speed and slower bits throught out the run.

The biggest focus now is running at that pace for longer. I have maxed out at about 4-5 miles at that 7:15 pace. For my half i need to do 13 @ under 7 so i have a long way to go.  Keep on training!

Sub 1:30 Half Training Run 2

Plan: Sub130
Day: 2/58
Distance: 3.5 (Planned 5.0)
Pace 7:15/mile
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Wanted 5 miles today after work at a 7:15 pace but just got 3.5 and legs were shot. I played basketball earlier today for an hour and I am still only 5 days out from Marathon. I was uncharacteristically OK with stopping early. I don't want to jump back into training to fast this quickly after my marathon. 

My pace is still not very even; I think my body is having a hard time finding the comfortable 7:15 pace. I believe t will come with time. 

LAP	DISTANCE	DURATION	AVG PACE
1	1.00mi	7:08	7'05"/mi
2	0.99mi	7:17	7'17"/mi
3	1.00mi	7:20	7'19"/mi
4	0.54mi	4:03	7'25"/mi

Sub 1:30 Half Training Run 1

Plan: Sub130
Day: 1/58
Distance: 4.0
Pace 7:30/mile
Nike Link

I haven't got my training plan completed to post yet but I did my first training run last night.  A nice 4 mile run at a 7:30 pace in Grand Island.

MILE	TIME	CHANGE	AVG PACE
1	7:31	--	7'31"/mi
2	15:06	+ 0:04 (-1%)	7'35"/mi
3 *Fastest	22:19	- 0:22 (4%)	7'13"/mi
4	29:58	+ 0:26 (-7%)	7'39"/mi

This was 2nd run since the marathon on Sunday & my legs felt a little tight but not to bad. My pace needs to be more consistent on these type of runs. The weather was actually very chilly & windy so that effected my stride on this out and back run.