Half Marathon Training/Phase One: Week Nine

I’m a little late posting this week. I had a problem with muscle spasms in my upper back over this past weekend that extended until Tuesday of this week. Everything seems fine now but it messed up my training plans a bit. No long run on Saturday so my mileage for the week was way down.

This will be the last post for the “Half Marathon Training/Phase One:” title. This week (which I’ll post about next week) will be “Nashville/Indy Half Marathon Training:”. This marks twelve weeks before the St. Jude Nashville Rock ‘n’ Roll Half Marathon and thirteen weeks before the One America 500 Festival Mini Marathon. Those are the two races I’m really focusing on. I have a half marathon coming up in three weeks in Augusta, Georgia and while I’m training up for it, I won’t be quite ready. You should see my miles creep up for the next few weeks then after the half in Augusta they will drop down and then gradually increase in preparation for Nashville and Indianapolis.

Monday’s run was a nice 4 miler at a slow pace. It felt faster than the end result. Don’t know why really; I guess it was just one of those days. It felt good and even though I thought I ran faster, I always enjoy my Monday run. It’s been 11 days since that run and I can’t remember if it was cold or mild temperatures but I seem to recall it was a little chilly that day. We have had very few chilly days this year. I’m not complaining, no way!

Wednesday and Thursday are still my speed work on the treadmill. The Wednesday treadmill day is the worse for me mentally. The Thurday treadmill day is harder physically but I don’t mind it nearly as much. Remember speed is relative. HA!

As I said in the beginning of this post I wasn’t able to get in my long run over the weekend. A bit of a bummer but I don’t think it’s going to make much difference come the end of February when I run in the Augusta University Half Marathon.

Here’s the breakdown for the week:

Monday: Ran 3.99 miles at a 12:45 minutes per mile pace.
Wednesday: 14 minute race pace/2 minute walk/14 minute race pace.
Thursday: 10. minute run/1.5 minute fast + 2 minute walk (x6)/10 minute run.

Approximately 11 miles for the week.

 

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