Monday, February 27, 2012

CHM Training Week 4 Recap

Hosted a cutback week for myself for week 4, and strangely it has made me feel more tired to do less. Odd how that works out. Took a cross training day and only covered about 55ish miles in 5 days with 2 strength sessions. Moving on this week to mileage in the high 60's, 2 speed sessions, 1 long run, 3 strength sessions, and possibly a yoga class.

Living out my last few days as a 27 year old this week, hopefully 28 has great things in store for me. If you couldn't guess already, life has been throwing me for a loop lately leaving me tired and restless. I'm ready to say goodbye to 27 and will be greeting 28 with a big smile on Sunday.

Monday:
10.02 miles total
4 mile tempo 
Splits:
 6:54, 6:37, 6:39, 6:35
6 uphill strides

Took me forever to get in the groove for this workout. I think that tempo runs provide the most bang for their buck when training for half marathons, but this was my first solid tempo in ages and it wasn't the smoothest workout ever.

Tuesday: 75 minutes on the elliptical. Strength circuit.

Wednesday:
12.01 miles total
6 mile warm up followed by 12x400's @goal 8k pace (1:35) with 2 minute recovery
Splits
1:34, 1:34, 1:35, 1:29, 1:34, 1:34, 1:35, 1:35, 1:35, 1:29, 1:32, 1:34

Trying to squeeze some speed out of these legs and felt pretty decent about this workout. Doing speed work on the back end of a longer run is quite a challenge, but these are the kind of workouts my body needs to gain speed and strength for my upcoming races. Honestly I didn't feel the load of the workout until about the 9th 400, then things got really challenging for me. Learning to keep the pace strong shooting for consistent splits on tired legs is my goal with any type of speed workout. Running as fast as I can like a mad woman for these types of workouts I have found to be of little use and instead my concentration during this cycle is relyant on race paced workouts.


Thursday: 9 miles easy recovery run. Legs felt like crud this day.

Friday: 9 miles easy. Strength circuit, just another crazy day at the gym where I jump around like a fool sweating all over the group exercise studio.

Loved this workout

Saturday: 13.12 miles total in 1:45, 7:51 pace.

Moving on the week 5.

14 comments:

  1. Nice job, I agree with you, tempos are great for HMs, but so hard! Much easier for me to do short distances super fast. Did a TT run that kicked by behind last week.
    Excited about your races. You are doing awesome!

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  2. If you are training for a marathon, running on cruddy feeling legs is not all that bad. My training plan encourages me to practice running on cruddy feeling legs, 'cause that is what they will feel like for the last 6.2 miles of my mid-April marathon. It says to duplicate the "final miles feeling", not the first 20 feeling. That said, it is still difficult for me to watch when a runner with "fresh legs" zips past me on the lakefront trail! :-)

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  3. Awesome workouts! I love how you challenge yourself. You are such an inspiration. And at 27! Look how many people you inspire and influence (like me!)! I think that is awesome and I bet 28 will be even awesomer (using fake word to be funny).

    Cutback weeks really mess with me mentally. I think I spend so much time thinking about the cutback that that is how I get so worn out. Ha ha.

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  4. Great job with your training, I always have to remind myself that quality is more important than quantity. Enjoy your last days of being 27! That was one of my favorite ages.

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  5. Awesome job and happy early birthday to you!

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  6. awesome week! You are going to do AMAZING in your races with all of the effort and hard work you are putting in. Good for you!!!
    Happy early birthday!!:-)

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  7. Your training amazes me. I'm so glad I can live vicariously through you!

    Happy early birthday!!! 28 was one of my best years -- hope the same is true for you :)

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  8. You are a machine! I love how your cutback week is like 15 miles more than my average week!

    I hope you have a fabulous birthday!!

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  9. you're doing great Brit! you are so darn fast...your 4 mile tempo was awesome!!

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  10. You are incredibly consistent w/ your quarters! Really great week for you, speedy girl! Happy birthday.

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  11. Nice week! You're doing a great job!

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  12. Another great week of training for you! I'll continue living vicariously through your training while I can't run :)

    Happy last week of 27, I'm sure 28 will be even more epic for you!

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