Training Goals for 6/29 – 7/5 (plus half marathon goals)
Last week’s recap:
June 22 – June 28, 2009
Monday – trail run, 10+ miles – Check! I did 10.1
Tuesday – swim + mountain bike + push-ups – Check! I swam 1,000 yards, including a set of 800 yards for the 1st time in ages, did an 11.2 mile mountain bike ride with the architect, in which we averaged 8.8 mph, which I was pleased with because my legs were trashed from the previous day’s run & the morning’s swim, and did my push-ups as well – 71 total, in case you care.
Wednesday – weights + easy 3-4 mile run – Weights, check! run, no. my legs were a little wiped out from the Monday/Tuesday workouts, did my push-ups…
Thursday – yoga, maybe a bike, push-ups – Yoga, check! Did not ride, and did the push-ups on Wednesday, so none today.
Friday – trail run, 10+ miles again – Check! I ran 10.75 miles on Wildwood, meaning I have only have 1.75 miles left of Wildwood trails to be able to say I ran the whole thing in 2009! Go me!
Saturday – mountain bike ride, a little further than Tuesday’s, push-ups – Hmmm….I did ride my mountain bike. Not on a mountain, although there was a small hill. And I did ride it to the Organic Beer Fest. Which involved lifting glasses of beer to my lips, which is almost like a push-up, right? Right?
Sunday – long run, 8-10 miles – I did run – 5.15 miles (to even out the week’s totals). I got super lost in the neighborhood I was running in, and couldn’t find any good places to run that weren’t suburban neighborhoods with streets that have never even seen a straight line. The only roads I knew I wouldn’t get lost on were super busy roads with no sidewalks, so I cut my run short.
I ended the week with:
26 miles run
1000 yards in the pool
21.9 miles on the bike
Overall, nearly 12 hours of fitness related activity! Nice to have to only work two days!
June 29 – July 5, 2009
This is a taper week, so I will likely not get 12 hours of exercise in this week.
Monday: strength training (45 minutes), elliptical (15 minutes)
Tuesday: six mile easy run
Wednesday: braving the gym post-work again for a swim & bike brick
Thursday: three mile easy run
Friday: rest day, I think
Saturday: Foot Traffic Half Marathon!
Sunday: swim/bike – I am comtemplating riding my bike to the pool, and then riding home on Leif Erickson. We’ll see how trashed my legs are after the half mary. I may just try for an easy recovery swim.
Before my last half marathon, the only activity I did in the 7 days leading up to the race was one 90-minute yoga session. This time, I have activity planned every day, albeit lighter than usual activity. We’ll see what strategy works best for me.
Half Marathon Goals
I did not train nearly as hard in the last eight weeks leading up to this half marathon as I did in the previous 3 months before the 2009 Hippie Chick Half. I think that I only did one speed workout, and one set of hill repeats.
I didn’t get in as many miles, either. I ran 100 miles in April, and only 124 in May & June combined. I am not sure how those changes will affect my running on Saturday. I have put in about the same amount of trail miles in May & June (46.25) as I did in March & April (40.18), but I’m just not sure what my legs are going to be doing on Saturday.
I have two shorter runs this week (six & three miles) that I intend to run pretty easy. My yoga class is on hiatus this week, too. I guess my main goals are:
1. Finish strong
2. Run smart (last time I was dehydrated, didn’t carry my water, and sabotaged my pace by not taking enough water)
3. PR (of course, who doesn’t want to PR?)
I’m not sure I can PR with the lackadaisical training I’ve been doing, but I think I can still come close. Even on my long trail runs, my pace is pretty consistently coming in 12 minute miles or less, and on my shorter runs, I’m definitely averaging about a 10 minute mile most of the time….I need to average between a 10:18 & 10:23 minute mile to beat my last time of 2:16:57.
But, if I don’t, it’s not a big deal. There will be another race, I’m sure.
S0 – thoughts on my taper week plans & goals? What are you doing this week?