Sunday, April 21, 2013

April 1-19: Training for the Morris Broadband Dupont Half Marathon 2013

Training Post- Dupont 12K, Pre- Dupont HM

April 2, Tuesday:
Intervals, 2x mile repeats.  1 mi warmup in 8:18, 2x[6:59 for 1 mi,4:16 for 0.5 mi], 3:53 cooldown for 0.5 mi.

April 3, Wednesday:
1 hr strength session.

April 5, Friday:
4.0 progression run in 32:33, 8:08 ave.  Started off expecting to go for 7, but someone came in when I was @ mile 3 to use the treadmill, so I kept it short and made it fast to go as quickly as I could to get in max distance in the last mile.  Splits> 8:32, 8:29, 8:26, 7:04.

April 6, Saturday:
11.1 in the grass.  Blister.  I had purchased the New Balance 858s because they were on sale, but they're pretty rigid, so I only use them for my runs on grass at the park.  I've never gone this far in them, so I got a big blister that made it difficult to even walk for a couple of days.  I made the mistake of cutting off the top layer of the blister skin... should've just drained the blister and left everything else as-is.  Lesson learned.

(Just what you wanted to see, huh?)

April 7, Sunday:
4.3 mi of Treadmill hills.  1 mi warmup in 8:41 @ 3 degrees, 3/4 mi in 6:26 @ 5 degrees (7:19 effort), 1/4 mi in 2:07 @ 3 dgrees (7:51 effort), 1/2 mi in 4:16 @ 7 degrees (6:53 effort), 1/2 mi in 2:10 @ 3 degrees (7:51 effort), 1/4 mi in 2:18 @ 9 degrees (6:31 effort), 1/2 mi in 1:58 @ 3 degrees (7:51 effort), 1/2 mi in 4:15 @ 7 degrees (6:53 effort), 1/4 mi in 2:08 @ 3 degrees (7:51 effort), 0.3 mi cooldown in 2:24 @ 3 degrees... most of the workout was at 7mph.

April 8, Monday:
2 mi warmup (could only manage that much), followed by 40 min of plyometrics, strength, and form drills.  Needed rest day the next day.

April 10, Wednesday:
50 min of biking.  The recumbent bike is no longer broken!

April 11, Thursday:
4.0 of Intervals.  A great session.  0.5 mi of warmup in 4:09, 3x[3/4 mi @ 9mph (5:00), 1/4 mi @ 7.5mph (2:00), 0.5 cooldown in 3:49.

April 13, Saturday:
6.0 on the grass in 51:22, 8:30 average, in my new Salomon Mission shoes.  Super cushiony... maybe even too much.  Decent shoes, though.  The special laces migh've loosened a bit during the run, and I got a small blister.  We'll see how things go in future runs.

April 14, Sunday:
4.0 of treadmill hills, alternating 3 and 5 degrees of incline at 8:42 pace, = 7:43 effort.

April 15, Monday:
55 min of biking.

April 16, Tuesday:
1 hr of strength session exercises.

April 17, Wednesday:
Last run before the 2-day complete rest taper.  3.8 @ 7:59 pace.

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