I took a break from blogging after the Ironman, even though the only thing I had time the energy to post for the 6.5 months prior to it was weekly recaps. Now that I have more time and energy, I plan to starting writing about other things again, but find I kind of like reading back on training to find out what works and what doesn’t.
2017 is going to be all about shorter distances. I have a goal to PR my half marathon, which isn’t short per se, but requires much less training than I’d been doing. Otherwise I’m looking at 5k’s, and then one Tri season rolls around – Sprints and an Olympic.
This year I want my races short, sweet, and hopefully fast. And I want to focus more on strength.
In an effort to regain some speed and hopefully bypass my current fastest Half Marathon time, I’m following the Run Less Run Faster Half Marathon plan. I ran the Sweet Tea this year literally 10 minutes slower than last year, so I’ve had some work to do. Up until recently (and still, to be honest), Id been focusing on trying to increase speed little by little until I can run the training runs relatively comfortably.
So here we go:
Monday: tempo run. 1 WU/2 @7:38, 1 easy, 2 @7:38, 1CD. 7 miles total. This workout is getting a little easier in that it is requiring fewer stops (ha), and I even managed to average a 7:43 going up two (small) hills during the last fast mile, so I figure this is a win.
Tuesday: trainer ride. 5 min WU followed by 2 min hard and 3 min spin for 45 minutes total. I dunno that I’ll ever ENJOY the trainer. The gear that is my easy gear on the road is my hard gear on the trainer, so my average speed is like 13 mph. Afterwards I did some quick arm weights. Because I need to work on my gun show.
Wednesday: speed work. 1.5 WU/ 12×400/ 1.5 CD 6 miles total. Dude. I KILLED this speed workout. But if I’m gonna kill one its going to be a shorter distance workout. My goal pace for each 400 was 6:25. I had one 6:25 and the rest averaging between 6:07-6:15. I even had one 6:02! By the end, I wanted to vomit. I didn’t, but I wanted to. I’m sure my track buddies appreciated that.
Thursday: ride. 20 miles. South Carolina’s weather has been drunk or high lately, and it keeps jumping from 75 degrees to 30 and back again in a matter of 48 hours. Still, it was nice to ride outside for the first time in a long time, and finish off my year with a solid 2575 bike miles, a number I likely won’t see again for a LONG time.
Friday: rest day. Want to hear our exciting New Years Eve? We went to bed at 10:00. Zzzzzzzzz
Saturday: long run. 8 miles @ 8:10 was the goal. I’m not sure what the average ended up being, but it was slower. Remember how I rode outside two days ago? Well this morning it was 31 degrees. My asthmatic lungs didn’t tolerate it well. I ran my first mile as a sorta warm up at 8:30 and got up to 8:16 by the second, but by the third I was at 8:25 and had to stop for my inhaler and spit about a gazillion times (gross) in an effort to get rid my the mucous build up. I did this while running so I kept losing my breath. By mile 5 I decided I was going to finish on the treadmill. I ran mile 5 in 8:11, and then at least finished strong inside with a 8:09, 8:07, 8:04
Sunday: yoga. 50 minutes. It has been nice to incorporate this again, although I have a long way to go on my flexibility.