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.