Training update, weeks one and two

I wrote out a training plan for the Buffalo Half Marathon, focusing on a few things that I need to target more to hopefully push me past my rut and closer to a nice shiny PR.  It includes faster paced intervals, longer tempo runs, and higher mileage than I've been doing as of late.  I'm also supposed to be supplementing my running with more strength training, to provide better overall fitness, help with endurance/power, and hopefully help avoid injury.

Week one was tough, no lie.  I wrote in three major workouts:

• 6x.25 @ 9.0 mph(6:40) on the treadmill. incline 1%
• Tempo/progressive run: 6 miles starting at 7.8-8.3 and back down until mileage was finished. incline 1-1.5%  did 6.3 miles.
• Long run of 10 miles.
• Overall mileage: 40.0

I do a lot of my pace runs on the treadmill in order to keep it controlled.  I actually did better with the interval workout than I thought I would and decided to throw a seventh rep in.  My long run felt good, and I was happy with a sub 9:00 pace.  

Love my Pro Compression socks for tough
workouts!

My tempo run KICKED. MY.  BUTT.  I hurt. I probably was pushing the pace too much with how tired I was after, but it was so motivating to succeed and push the pace, things I haven't been feeling much of lately.  I failed on the strength training.  My week was ridiculously busy, with something pretty much every evening after work, so fitting in my runs was a challenge.

Week two:  

• 8x.25@ 9.0 (6:40) inc 1.5%
• Tempo/progressive run: 7 miles starting at 7.8-8.3 and back down until mileage was finished. incline 1-1.5% 
• Long run of 12 miles
• overall mileage 42.3

My tempo run from week 1, which I did on Sunday, left my legs dead for a few days and I didn't do my next workout until Thursday, the intervals.  I was nervous about increasing the incline .5, but was able to do the 8 reps, so I was happy.  The long run was strong on Saturday.  

Fastest 7 mile run ever!

The tempo was today, and I was quite nervous about it. After how I felt last week, I was anxious that adding .7 on was going to be too hard, but I nailed it.  I even spent more time at a higher incline.  Comparing my Fitbit Charge HR 2 data from both runs (I know, not totally accurate, but I figure good for comparison), I spent less time in my "peak" heart rate zone.  That just confirms that the run was easier. So I'm already showing improvement.

I also did better with strength training. I did the P90X3 pilates workout and a butt/leg strengthening workout.  The pilates was a great core workout, leaving me a little sore for a day or two.  I did the legs/butt today, so we will see how that goes.  

Hoping my next two weeks of training go as well.  This week is going to be a hard one to fit runs in, but I'm determined to make it work.  I start an online Graduate class this week, may get called to jury duty, have my normal teaching and coaching schedule, on top of driving out to a State Championship meet for my gymnasts all day Sunday.  So getting the longer workouts may be trickier than normal, but will just make it more rewarding when it gets done.