Ready or not...here it comes. Mary's goal half marathon is this Sunday here in Hyannis. She took a bad fall last Sunday so it created yet another obstacle...but overall she's doing well. Her fitness has improved over the course of the 10 weeks...and she will approach the race realistically...based on the training she has been able to do.
Here's how her last week went:
Monday - Nothing...hurting from fall
Tuesday - 25mins easy jog in AM
Wednesday - Treadmill running with the hill work...as planned...and spin
Thursday - 30mins easy jog in AM
Friday - Light activity
Saturday - 50mins...kept HR under 150bpm
Sunday - After shoveling for 2 hours, 50 mins run
Monday - did the planned Sunday workout...100mins, 10mins run/1min walk, 20min at half marathon pace at the end. Felt pretty good. Maxed out on a huge hill at 179, but pulse generally stayed around the mid 160s. Very cold...which made it difficult.
Here's what I suggested for the final week:
Mon - Did Sunday's workout
Tue - ~30mins easy jog - sub 150bpm
Wed - ~45mins easy jog - sub 150bpm, 6 x 20sec strides w/plenty of recovery...Spin afterwords
Thu - ~30mins easy jog - sub 150bpm
Fri - Off
Sat - 30mins easy
Sun - Race, warm-up with very easy 10-15mins jog, take first mile easy, settle into pace once onto Old Colony. Nothing too dramatic. Avoid charging hills (not that there are many), fighting the wind, or being too competitive early in the race. We don't have a lot of timed data to go on...but pace should be in the vicinity of 8mins per mile. Try to feel it. But it's probably best not to do any early miles much faster than that.
Here's how her last week went:
Monday - Nothing...hurting from fall
Tuesday - 25mins easy jog in AM
Wednesday - Treadmill running with the hill work...as planned...and spin
Thursday - 30mins easy jog in AM
Friday - Light activity
Saturday - 50mins...kept HR under 150bpm
Sunday - After shoveling for 2 hours, 50 mins run
Monday - did the planned Sunday workout...100mins, 10mins run/1min walk, 20min at half marathon pace at the end. Felt pretty good. Maxed out on a huge hill at 179, but pulse generally stayed around the mid 160s. Very cold...which made it difficult.
Here's what I suggested for the final week:
Mon - Did Sunday's workout
Tue - ~30mins easy jog - sub 150bpm
Wed - ~45mins easy jog - sub 150bpm, 6 x 20sec strides w/plenty of recovery...Spin afterwords
Thu - ~30mins easy jog - sub 150bpm
Fri - Off
Sat - 30mins easy
Sun - Race, warm-up with very easy 10-15mins jog, take first mile easy, settle into pace once onto Old Colony. Nothing too dramatic. Avoid charging hills (not that there are many), fighting the wind, or being too competitive early in the race. We don't have a lot of timed data to go on...but pace should be in the vicinity of 8mins per mile. Try to feel it. But it's probably best not to do any early miles much faster than that.
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