Half Martahon Training Week 8

A Cairn at Skinny Dip Falls

Week 8? Already? Less than two months until the race and already half-way through training.
It was a great week for me, good interval, good tempo and cherry on the top my first time running 13 miles. Sure I could have done some biking in there but I’m happy with a little at home workout and some lovely hiking and swimming in a waterfall with my husband.

Monday Speedwork at the Park
Goal: 10-20 minute warm-up, 3 x (2 x 1200m) @ 8:34 pace, 10 minute cool-down

This was a rainy  speed work. I was very thankful that I had just gotten a Brooks running hat. It was perfect to protect me against the rain in my face while still enjoying the cooler air. There was a little lightning but nothing near so I just braved it out and I’m glad I did. Rain=lower temperature=happier me.

1.14 miles in 10’35” @9:17pace
1200m repeats 8:02, 7:38, 7:44, 7:34, 7:33, 7:40 (5’38”-6’00”)
.99 mile 10’17″@ 10:23 pace.

Wednesday Group Tempo
Goal: 6 miles @9:34 pace

It was another hot day, however we were running in Bent Creek which meant lovely forest and its shade so the temperature was really not so bad. Probably just in the high 80’s.
The three options with the group were 4.5, 5.5 and 7 miles. Knowing that I was attempting a 13 mile run that we I didn’t want to overdo it and picked the 5.
The first part was hard. We went up on the Shut in Trail. We were on it only for maybe 2 miles but there was some serious enough uphill that I had to walk in spots. The downhill went on one of my least favorite section, a steep knee killer one that made me feel I should have done the 7 miles one.
I was first to get back to the car and I really had a good run.

5.5 miles @ 9:41 pace

Forest Long Run
Goal 13 miles @10:09 pace

Detailed recap here: I can run a Half marathon.
It was a good run and I was really happy with my time. For some reason I often end up running my long runs faster than my tempo runs. Maybe because with the groups there is always a bit of shuffling at the beginning and also it’s in the hotter afternoons?

13.35 miles @9:30pace

Total miles:  25.45.
Super happy with my week and that’s all I have to say about it.

Semaine 8? Déjà? Moins de deux mois avant la course et déjà une moitié de l’entrainement derrière moi.
Ce fut une bonne semaine, bonne série de vitesse, bonne course tempo et pour couronner le tout 21km courus pour la première fois. Bon ça aurait été bien d’y ajouter un peu de vélo mais je suis satisfaire de quelques exercices à la maison et d’une jolie ballade ainsi qu’un plouf dans une cascade avec mon mari.

Series de Vitesse au Parc
Objectif: échauffementL 10-20mn, 3x(2x1200m) @ allure de 8:34, 10 minutes facile.

C’était une série sous la pluie. Heureusement je venais d’obtenir une casquette de course Brooks. Parfait pour me proteger de la pluie dans les yeux tout en profitant quand même de l’air frais. Il y avait quelques éclairs mais rien de proche, du coup j’ai bravé le temps et j’ai bien fait. Pluie=températures plus basses= je suis bien plus heureuse.

1.14 miles en 10’35, allure 9:17
série de 1200m, allure de : 8:02, 7:38, 7:34, 7:33, 7:40 (entre 5’38” et 6 minutes)
.99 miles en 10’17” allure de 10:23.

Course Tempo en Groupe
Objectif: 6 miles à une allure de 9:34

Encore une journée bien chaude. Heureusement nous sommes allés courir à Bent Creek ce qui veux dire à l’ombre de la forêt, du coup les temperatures étaient plus supportables, en dessous de 30°C.
Les trois options du groupe était 4,5; 5,5 et 7 miles. Sachant que j’allais tenter 13 miles cette semaine là je ne voulais pas en faire trop et j’ai choisi l’option 5 miles.
La première partie était la plus dure. Nous avons suivi le Shut in Trail. Nous y étions desus que pour deux miles, mais il y avait des montées suffisantes pour que je marche par endroit. La descente par contre était sur une section que je n’aime pas. Un descente casse-genoux qui m’a fait regretter le parcours de 7 miles.
J’étais la première à la voiture, une bonne course quoi.

5,5 miles à une allure de 9:41

Longue Course en Foret
Objectif: 13 miles à une allure de 10:09

Détails ici: Je peu courir un semi-marathon.
Une bonne course et j’étais trés contente de mon temps. Je ne sais pas pourquoi mais il semble que je vais plus vite pour mes courses longues que ltes temps. Peut-etre parce qu’avec le groupe il y a toujours un peu de pietinement au depart et qu’il fait plus chaud l’apres midi?

13.35 miles à une allure de 9:30

Miles total: 25,45.
Trés contente de ma semaine, rien de plus à dire.

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11 comments on “Half Martahon Training Week 8

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