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Half Training: Week 12 of 16 Complete

This week was a recovery week so I got to take it easy. It was nice because I spent more days running outside than on the treadmill. When I have long runs during this training where I’ve had more miles outside than inside, but this being more actual days shows that spring is finally here! The weather has been amazing. Even my runs in the morning with a brisk wind and 30 degrees have been such a change that it feels like a heat wave.

And with my outdoor time I played around with my easy miles and turned them into negative splits. Perhaps this means they weren’t “easy” runs, but I figured as long as I felt good and not strained that it was all good.

I also got to do a 5K today (Sunday) and although I didn’t break my PR I felt very strong and have some ideas how to work on the next race.

Here is how the week looked:
M: Bike Easy 30 Mins, Strength Training: abs, legs, push ups
T: Bike Easy 20 Mins (Warm Up), 4 Miles Easy Run
W: Rest
R: Rest
F: 5 Miles Easy Run (splits: 10:02, 9:54, 9:40, 9:13, 8:38)
Sa: 5 Miles Easy Run (splits: 9:17, 9:10, 9:04, 8:54, 8:35)
Su: .75 Miles Warm Up Run, 3.1 Miles Race

Total Mileage: 17.85


2009 St. Pats – 5K – 26:33

The weather was perfect for this race, 52 degrees a nice breeze and sunny. Rob and I did .75 mile warm up and everything felt good.

My race plan was different for this race. I had planned to hold back the first mile and then gradually increase my pace. Although I increased my effort I was not able to get going faster. The positive was I felt amazing the whole time, like I could run further. The problem was I was too comfortable. I had forgotten that there is an uncomfortable feeling that should come with a 5K. Instead I was cruising along like I was out for some half marathon training. So lesson learned. I’m going to have to push the pace and spend less time warming up. I think I’m going to have to keep any fast mile(s) in the beginning and then hold on for the finish.

Rob and I were together pretty much the whole race which was also very nice. He ended up at 26:37.

The good news is I’m improving my race times from last year on the same courses AND still improving each race so far this year. I was just hoping for a larger margin of improvement by now. Patience was never my thing. 🙂

I have a couple more 5Ks before my next half to play around with my pacing.

I am ready for the last phase of building in my half training. 🙂

My splits:
Mile 1: 8:28
Mile 2: 8:36
Mile 3: 8:44
.1 Mile: :45

Time: 26:33

My Stats:
F 30-34: 9/51
Overall: 243/590