Catching up: Weeks 14, 15

So, as I mentioned a few posts ago, I was fortunate enough to have Nike formulate a training plan for me. The Goal: Run a Half-Marathon in under 2 hours. They reached out to me on twitter and out together the plan. I “offically” started the training on April 2nd. (week 14 of 2012)

First of all, the mileage to start is very light and it’s been something to get used to. And they emphasized to stick with the plan and not do more than recommended. Good emphasis for people who want to do more, like me. 🙂

They have mixed in 2 strength training days along with 5-6 days of other exercises to do as part of general flexibility, strength and warm up. So, far it’s been 3-4 days a week of running. Again, the focus has not been on quantity of miles run, but rather quality: strenth, power and speed building…which is what I need in order to break that 2 hour hurdle!

My 1st week was April 2-April 8th
April 2nd – workout = 4×400; I ran these at avg pace of 1:45 per 400 on the street.
April 3rd – workout = 2 mile tempo run. Pace was 8:34/mile. very good for me.
April 5th – workout = 2 mile tempo run with goal of trying to beat the previous time. Pace was 8:25/mile. Goal met!! Psyched!!
April 7th – workout = Recommended run was: 4 MILE RUN FLAT AND FAST WITH TWO PICK UPS AT AN 8 MIN/MILE PACE FOR 10 MINUTES EACH TWICE. Well, coming off the 2 tempo runs earlier in the week, I really though I could do this, but I could not sustain that 8 min pace. I did on my first 10 minute attempt, but not on the 2nd one. Ended up doing 3 miles @ 8:43 pace.

Here are examples of some of the strength training exercises they have me doing on non-running days. I had NO CLUE what many of these exercises were and had to look them up online. Videos helped. LOL. This is DAY A exercises. There is also a DAY B. I alternate between the 2.

Day A
Warm-up
Core
Cable anti-rotation reverse Lunge w/ Chop(outside leg lunge) 2×8 each
Power
Jump Lunges 2 X 8 ea reps
Resistance Training
1A. Lateral Lunge 3×8
1B. Plank Position Row 3x 6-8 each
1C. Single Leg Hip Extension 3x 8 each
2A. T- Push Up 3×8 each
2B. RDL w/ bent over row 3×8 each
Energy Systems
Jump Squats 4-8×20 seconds, 10s rest
Regeneration
Foam Roller, Static Stretching, Post Workout Shake

Week 15

April 9th – Nike program was a hill workout, but since I had run part of the Muir Woods race course the day before, I figured that more than enough fulfilled my hill repeat day. 🙂
April 11th – 2.5 mile tempo run. Pace 9:36/mile — UM…I have NO idea what happened here! Too long ago to recall, but maybe legs fatigued fromm 5 mile trail run.
There was another 2.5 mile tempo run scheduled, but I skipped because of the upcoming race.
April 14th – Muir woods 7 Mile Trail race. I hope you read my report previously posted. 🙂 Awesome race. So happy with my performance

So, there you have it. That covers weeks 14, 15 of 2012. Hope to get all caught up with weeks 16-18 by mid week. I feel like I am running stronger and having fun! All good.

Keep your body strong and fit for your lifetime!