Week 5 — 6/9-6/15

afcanyonhalf1Five weeks down, sixteen to go.

Sunday: Rest Day

Monday: 2 x Max Effort 1 Mile with 5 minutes rest between (6:01, 5:43)

Tuesday: Buy-in 400m run, then 4 rounds for time of: 15 Box Jumps, 10 KB swings @53#, 10 Hand release pushups and 15 squats, Cashout 400m run.

Wednesday: Strict Press 1-1-1-1-1, then 21-15-9 of: Chinups, Abmat Situps, Push Press @1/2 of 1rm strict press, and floor wipers with same barbell as push press.

Thursday: Easy 2 miles with 5×100 stride outs.

Friday: No workout due to race Saturday morning

Saturday: American Fork Canyon half marathon. 13.1 miles average pace 6:59. Final time 1:31:35

Total weekly “running” mileage: 17.6

Time exercising other than running: 1 hour

Walking mileage through work: 6 miles

All in all another great week. Starting Monday with mile repeats I knew it was going to be a good week. I ran the fastest mile split that I have run in nearly 15 years. I am really happy with my half-marathon time. I pr’d by over a minute but missed my goal time by 35 seconds. On the bus ride to the starting line I told a few other runners that my longest run in the last 6 months was 4 miles and that my goal was 1:30. They literally laughed at me and in jest said they would look for me on the side of the road. I had the last laugh when I crossed the finish line 15 minutes before any of them that had been preparing for that race for 6 months. Interestingly my quads weren’t sore like most of those who ran the downhill race. While my quads weren’t sore, my shins, calves and feet were more sore than expected and I attribute it to my concentration on correct running biomechanics with eliminating heel strike. After running the half, I feel like I can hit my marathon goal but I think I am going to add more volume (not in the form of LSD, but in more intervals, spread out through the days and weeks). On another note, I will have another opportunity to see where I am at as I won entry into a Spartan race that is two weeks from now. It is a “Beast” level race which means that it will be 12+ miles with 20+ obstacles. Having not done an adventure race before this will be a completely new experience that will give my more information on where my fitness really is.

Week 4 — 6/2-6/8

Four weeks down, seventeen to go.

Sunday: Rest Day

Monday: CrossFit WOD “Nancy” 5 rounds of 400m run and 15 overhead squats @95#

Tuesday: Road bike for 90 minutes

Wednesday: Track workout 10x200m sprints with 200m recovery jog/walk

Thursday: CrossFit Strength WOD. Back Squat 10-10-10-10-10, Front Squat 8-8-8-8

Friday: CrossFit WOD: Cashin of 400 meter run. 10 rounds of Double-unders, burpees, and abmat situps. The first round is 20 dus, 10 burpees, and 20 abmats. Each round decrease 2 double unders and abmats, and 1 burpee. (20-10-20, 18-9-18, 16-8-16……2-1-2) Cash out of 400 meter run.

Saturday: 5 mile hike with weight vest, then later 10 minute AMRAP of: 8 db thrusters @35#, sprint 100m, 8 db clean and jerks @45#, run 100 meters.

Total weekly “running” mileage: 4.0

Time exercising other than running: 2.5 hours.

Walking mileage: 12

When I reflect back to the week in review, I feel like I did a lot but when I figure out the actual mileage, and time, I am underwhelmed. I haven’t run farther than about 4 miles continuously for a couple of months so we will see how this type of training transitions this Saturday for my half marathon.

Week 3 — 5/26-6/1

Three weeks down, eighteen to go.

Sunday: Rest Day

Monday: 3 mile walk with little elevation change. Interval run: 1-1-2-2-3-3-2-2-1-1.  1 minute fast (about 15% faster than race pace), followed by one minute at a recovery/conversation pace. Then two fast, two slower, and follow the pattern. At conclusion, the mileage of this run was 2.2.

Tuesday: CrossFit WOD of: Cash-in of 100 double-unders, followed by 5 rounds for time of: 5 hang-cleans @ 95#, 10 front squats @95#, and 5 strict shoulder press @95#, and then a cash-out of another set of 100 double-unders. Total time was just over 12 minutes.

Wednesday: 3 miles walk with about 500 feet of elevation. Interval workout at the track: run 400 meters, rest 2 minutes, run 400 meters, rest 2 minutes, run 800 meters, rest 4 minutes, run 400 meters, rest 2 minutes, run 400 meters. My splits on the intervals were: 1:13, 1:16, 2:51, 1:21, and 1:11

Thursday: 60 minutes of moderate intensity cycling on a trainer in my living room.

Friday:3 mile walk. 3 mile tempo run and CrossFit WOD. Tempo run was 2.96 miles in 20:00. Average pace was 6:45. After the run the workout was 4 rounds with decreasing reps (20-15-10-5) of the following exercises: barbell thrusters, abmat situps, burpees, and battle-rope slams.

Saturday: 5 mile walk/hike with minimal elevation change. 45 minutes on the cycling trainer.

Total weekly “running” mileage: 6.7

Time exercising other than running: 2.5 hours.

Walking mileage: 14

I feel “in-shape” and I no that I work hard at what I do, but I have doubts that it will be enough. I will have a chance to see how I am coming along. The company I work for will be  sponsoring a race in a couple of weeks, so I will get my first look on how this type of training has prepared me for a half-marathon. Going in, I hope to run it at the same pace, or faster, as my marathon goal pace. We will see. I have been paying more attention to what I eat. I have noticed that my attention to the work I am doing has caused me to be more aware of my food and fuel source.

Week 2 — 5/19-5/25

Two weeks down, 19 to go…

The second week flew by faster than last, and although I am working out and feel great, I look back at my training week and feel like I did very little “running” training. I am sure that I will continue to feel this way, but I question whether or not it will be enough…

Sunday: Rest Day.

Monday: 3 mile walk without any elevation. Later, I did 21 minutes of: 1 minute fast (20% faster than marathon race pace), 2 minutes of slow run (70% of race pace.)

Tuesday: CrossFit WOD: 5-5-5-5-5 of push press (95-105-110-115-failed at 120×3) Then 12 minute AMRAP triplet of 10 burpess, 10 box jumps, 10 double unders. (11 rounds + 14 reps)

Wednesday: “Death by 10 meters”. Run 10 meters for every minute. Continue the pattern until unable to complete the number of 10 meter intervals within the given minute. I completed 16 rounds, and then only made it through 14 during the 17th minute. This was a much harder workout than I had anticipated. I thought that I would get through 20 easily. My goal for next time is to get into the 18th minute.

Thursday: Rest Day. Recovery run with dad. four miles at 9 minute-mile pace which felt effortless.

Friday: Hill run in place of tempo work. I ran 6 miles round trip climbing 2000 feet through the first 3, and then returning back. Surprising how good I felt going up. My Altra Lone Peak 1.5 shoes felt better on my feet this run than any other pair of shoes during any other run. Foot and/or lower-leg pain have become a non-factor. Coming down took a toll on my quads, so I spent some time with ice and my foam roller that night to assist in recovery for Saturdays workout.

Saturday: CrossFit Benchmark ‘Hero’ WOD: “Memorial Day Murph” – Murph consists of a 1 mile run, 100 pullups, 200 pushups, 300 body-weight squats, and another 1 mile run, all which should be done with a 20 pound weight vest. The middle exercises can be broken up however you want. I chose to do 20 sets of 5 pullups, 10 pushups, and 15 squats. I ran my first mile in 7:30. Going into the workout I expected the pullups to be the most difficult, but they were the easiest that day. The pushups were the most difficult, and took the most time to complete. During my 16th round, my hand tore during the pullups and subsequently got worse each of the following rounds. I ran the second mile in 8:45, over a minute slower than the first. I may try this workout again in the future without the weight vest. Not only did the vest increase the workload, it also caused my movement biomechanics incorrect and inefficient especially during the pushups and the running. If the vest was too tight, it made it more difficult to breathe, and if it was too loose, it was harder to control the movements and exercises. It was an extremely difficult workout to get through, probably mentally as much as physically and I finished in just over 51  minutes. Image

Week 1 — 5/12-5/18

One week down; twenty to go.

The first week went by really quickly mixing up the workouts on a daily basis, although I did switch some things around due to convenience, scheduling and weather. Below is my workout log for the week.

Sunday: Rest Day. Mothers Day lunch with family where I took more liberty with my nutrition than I should have.

Monday: 5.5 mile hike (for work) 500 vertical feet. 2 miles of running intervals with 30 seconds race pace, 30 seconds slow.

Tuesday: CrossFit Annie: 50-40-30-20-10 of Double Unders and Situps (I used 55 pound DBs to anchor my feet for the situps.) My time was 7:35.

Wednesday: Hiked 2 miles climbing 1500 vertical feet, followed by 3.2 miles running in 22 minutes losing 2000 feet.

Thursday: Rest Day. Active rest including some yoga and foam rolling.

Friday: Walked 7 miles climbing 300 vertical feet. Later did a 4 mile tempo run climbing 300 feet. Average pace was 7:37 mile pace with the slowest uphill pace 9:35, and the fastest downhill pace at 6:03.  Felt good but had some calf stiffness afterward as I am still getting used to the zero drop shoes running downhill.

Saturday: Walked 4.2 miles climbing 400 feet. Later did CrossFit  wod “Barbara” ( 5 rounds of 20 pullups, 30 pushups, 40, situps, and 50 squats) Barbara was difficult but felt good afterwards.

All in all it was a successful week of training and I felt good throughout the week without a lot of muscle soreness or other signs of over-training. Although I felt the effects of Barbara two days later.