This is week #2 of half marathon training for the Honor Run Half Marathon in Florence, KY. I’m using Hal Higdon’s Advanced programfor this one. If you want to register for this race, use this link, and try using code “BIBRAVE15” for $15 off, courtesy of the fine people of and affiliated with BibRave (note that the link IS an affiliate link, the BibRave code is just one I’ve seen on Twitter and I get nothing if you use it… so you might as well use it!)
Monday: Intervals. This week was off to a sticky start with some extreme humidity. Ran 7 – 0.25 mi intervals in the park. The splits were 1:42, 1:47, 1:45, 1:43, 1:50, 1:46, 1:50. These were all faster than my range prescribed by the McMillan Run Calculator of 1:51 to 1:55. Overall (and with some additional cool-down because I was way out in Smale Park when the actual workout ended) 5.28 in 44:26 (8:25 min/mile pace).
Tuesday: Fitness run. It was a little less sticky in the morning compared to Monday, and I felt sluggish. I made the mistake around 3 minutes in of glancing at my watch and seeing a pace that started with ‘9’. Like a dumbass, I sped up a little, which became a little too much. First 3 miles at 8:35, 7 strides and rounding put the total up to 4.03 miles in 33:52 (8:25 min/mile pace).
Wednesday: 45 minute tempo run. It was hot and humid out, like running in soup. I try to keep these tempo runs between 7:41 – 7:59 minutes per mile, this one was 8:04. I was hanging on for the first 20 minutes, but the last 25 were bad. Overall, 7.08 miles in 58:44 (8:18 min/mile pace).
Thursday: 3 miles HM Pace. It’s still humid out, the temperature was down a little, though, but that was of little solace. I’m trying to keep these runs in the 7:28 – 7:48 minute/mile pace range, which seems bass-ackwards now that I type this after typing the paragraph above. But this is shorter, so whatever. I’ll look into it eventually. Overall, 4.5 miles in 36:45 (8:10 min/mile pace) with the HM pace portion at 7:48.
Friday: 90 minute long run. The weather was marginally better, but I still felt sluggish. After around 4 miles, my pace and general overall feeling improved. Even better, my pace improved during the last 3+ miles without me really trying… except for the part where I had to run in the road because of fencing along the outside edge of the sidewalk due to a festival this weekend. Used Gatorade Endurance Blackberry this time, it was good, although I prefer the apple-pear flavor. Ran 10.27 miles in 1:30:02 (8:46 min/mile pace).
Saturday: recovery run. Got up way before the rest of the family and put in some laps around the neighborhood, skipping in and out of the road because some neighbors can’t seem to understand that it isn’t very neighborly to block the sidewalk. Ran 3.13 in 26:43 (8:32 min/mile pace). Laps were progressive (8:45, 8:31, 8:22), although it wasn’t the intent.Finished the week with 34 miles with 4:50 spent running. Finished August with 133.5 miles and just under 19 hours spent running.
Things To Read/Hear/See
I’ve continued reading Again To Carthage. I’m probably two-thirds of the way through, and still enjoying it.
There’s more to read/hear/see, but this post is already a few days late. Cheers!