Monday - Light activity, walking, etc...
Tuesday - 30 minutes, HR under 150
Wednesday - Since snow storm predicted...went out early and ran on rail trail for 6 miles, 57 minutes in the deep snow...felt like running in sand. Taught spin class in PM...went easy.
Thursday - 30 minutes, HR under 150
Friday - 35 minutes, HR under 150
Saturday - Away all day...lots of standing...back sore...
Sunday - Went to canal path. Snow lightly covered the ground so that you couldn't see the ice. Fell on back 1:45 seconds into run...slammed head into the pavement...called it quits. Have a little headache and neck hurts, but no pupil issues, memory loss, or nausea. Later in day went out and jogged 50mins.
Assuming everything is OK...I recommended the following training schedule for the upcoming week...along with a visit to my chiropractor or his colleague:
Mon - light jogging, ad lib, see how you are feeling
Tue AM - ~30mins easy jog - sub 150bpm
PM - optional run - keep everything under 150bpm OR swap this with the Wed PM workout
Wed - 5-60mins as follows: 15-20mins easy, then 4-5 x 4mins @10K race EFFORT w/2min easy jog recoveries, then 5-20min cool-down. If you do workout on treadmill, use the incline to create 10K effort, rather than the mph.
- Spin - keep it easy
Thu - ~30mins easy jog - sub 150bpm
Fri - ~30-45mins easy jog - sub 150bpm, 6 x 100m strides at end of workout, all if you have the time
Sat - off - work commitment
Sun - 100-110mins as follows: 7 x 10mins run/1min brisk walk, keep under 150bpm. Then simulate half marathon effort for remainder ~25-30mins, walk a bit. Maybe get a little water at half way
Note: Even though the half marathon race is just two weeks, we are not rushing the process. We just keep trying to make consistent progress...as opposed to crash training...and possibly squeezing out a better result at the half marathon while compromising long-term development.