Half Marathon Training, Week 9, Compromises

Entrainement du Semi-Marathon, Semaine 9, Compromis

Cúrate's Pan Con Tomato

There are weeks when things don’t go as planned. This was one of those. It wasn’t all that bad really, my monday speed work felt good and even with the heat I had a good group run on Wednesday. However with Hubby’s sister in town I had to skip the long run. On the good side did get to go eat twice at one of my new favorite downtown restaurants: Cúrate. A fantastic spanish tapas place that opened in March. My sister and brother-in-law liked it so much that they decided we should eat there twice in a row.

Monday Speed work
Goal: 10-20 minute warm-up
1 mile (400 RI), 2 miles (800 RI), 2 x 800m (400m RI)
10 mn cool off

First of all the training plan doesn’t really specify the pace for miles. Well 1 mile=1600 meters so that would be a 8:39 pace. But the 2 miles? I aimed for a somewhere around that.
I had some good intervals, if was warm but cloudy which helped.
So where did it go wrong? Well I ran out of space on my watch and most of the run did not save. Simply put it was stupid.

1.48 miles @10:29 pace in 15’32”
1 mile @7:59 pace in 7’59”
2 miles: that was somewhere around 16 minutes.
800m: I remember it to be around my usual time of 3’30-3’37”
1.07 easy, about 10mn.

Wednesday Tempo with the Running Group
Goal: 5 mile run @9:34 pace.

The race itself was good. We had a 4, a 5 and a 6 miles option. It was hot, 92°F, so I played it safe and went for 5 miles. It was actually not that bad, while it was hot in the sun we also had a good breeze. Also most of the course was in the shade in the pretty Montford area. I ended up going at a good pace. I was just feeling it. A fellow runner had a hard time keeping up with me, walked some and short-cut at the end.
So the run was great, the not fun stuff was an other runner getting dehydrated at the end of the run.
5.26 miles @9:17 pace

Long Run
Goal: 13 miles

Was to be replaced by two long hikes of 10-12 miles each.
However we underestimated that even though his family has been training for Mt Rainier, they live in Florida and they are not used to the elevation we have.
We ended up only doing an 8 miles hike that week-end… Oh well at least we got some good time with them.

Il y a des semaines qui ne se passent pas comme prévu. S’en était une.
Ce n’était pas si terrible que ça, les exercices de vitesses du lundi était bien, et malgré la chaleur j’ai eu une bonne course avec le groupe mercredi. Par contre la soeur d’Hubby nous rendait visite et j’ai du zapper ma longue course. Pour le bon coté de la chose on a quand même mangé deux fois à l’un des mes nouveaux restaurants préférés: Cúrate. Un super restaurant de tapas espagnols qui a ouvert en Mars. Ma belle-soeur et son mari ont tellement aimé qu’on y a mangé deux nuits d’affilé.

Vitesse du Lundi
Objectif: 10-20mn d’echauffement.
1 mile, 2 mile, 2x800m.
10mn facile.

Pour commencer le programme ne me donnait pas d’allure spécifique. Enfin 1 mile=1600m donc là le but était une allure de 8:39. Mais 2 miles? Tout ce que je pouvais faire c’est tabler dans cette zone là.
J’ai fait de bonnes séries, il faisait chaud mais les nuages ont aidé.
Donc où est le problème? J’étais a cour d’espace sur ma montre et du coup les données ne se sont pas enregistrée. Le truc vraiment bête.

1.48 mile @allure de 10:29 en 15mn32
1 mile @ allure de 7:59 en 7’59
2 miles: environ 16 mn.
800m: entre 3’30 et 3’37
1.07 facile, environ 10mn.

Tempo du Mercredi en Groupe
Objectif: 5 miles @allure de 9:34

La course même c’est bien passée. On avait le choix entre 4, 5 et 6 miles.
Il faisait chaud, 33°C, donc je l’ai joué raisonnable et j’ai choisi celle de 5 miles. En fait ce n’était pas si ma;, il faisait chaud au soleil mais il y avait une bonne petite brise. De plus une partie du parcours était à l’ombre, dans le quartier de Montford. Du coup j’ai couru à une bonne allure. Une autre coureuse a d’ailleurs eu un peu de mal à tenir le rythme avec moi, du coup elle a marché et raccourci la course sur la fin.
Donc courir ca allait. Ce qui etait moins bien c’est qu’une des coureuses c’est retrouvee deshydratée à la fin et qu’il a fallut appeller l’ambulance.

5.26 miles à une allure de 9:17

Longue course
Objectif: 13 miles.

Devait etre remplacee par deux randonnees de 10-12 miles chacune.
Sauf qu’on a sous-estime le fait que meme si ils s’entrainentn pour Mt. Rainier, sa famille n’a pas l’habitude de nos pentes.
Du coup nous n’avons fait qu’une rando de 8 miles seulement… Bon, au moins nous avons passé de bon moments avec eux.

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One comment on “Half Marathon Training, Week 9, Compromises

  1. Pingback: 2011 Running Review | Trail Running Chick

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