Half Marathon Training: Week Eleven (Recovery Week)

Less than 30 days until Nashville and this week was a bit of a recovery week. My last speed work drills were this week and I admit I took a little off the intensity there as well. On Wednesday I felt some tightening in my lower back and by the time I finished my run on the treadmill it had spread around toward my abdomen. It wasn’t bad enough to stop me but I had planned on kicking up the pace during the last ten minutes but decided to hold the pace. By Thursday morning the tightening had subsided quite a bit but it wasn’t gone. I pushed during the intervals but took a little off the pace just in case. All was well for my long run on Saturday.

Saturday’s long run was relaxed and steady. The goal was to run for 95 minutes but in the end it was just about a minute shy of two hours. Running distances less then eight miles just don’t seem like such a big deal anymore. I’m ready for April 30th to arrive.

Workout breakdown for the week:

Monday: Ran 5.30 miles at 11:39 pace.
Tuesday: Rest day (but still did some walking).
Wednesday: 36 minute interval run. 18 minute fast run/2 minute walk/16 minute fast run.
Thursday: 42 minute interval run. 12 minute slow run/3 minute fast run followed by 1.5 minute of walking (x4)/12 minute slow run for a distance of 3.92 miles at 10:50 overall average pace.
Friday: Rest day.
Saturday: Ran 10.65 miles at 11:11 pace.
Sunday: Strength training and stretching.

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