Wednesday, March 7, 2012

RFTR Training - Weeks 7 & 8


This is really boring. Don't read it unless you like number crunching like I do.

Half Marathon Training - Week 7:

Monday (2/20):
3 Miles in 30:27 (10:09 Pace) -  SEATTLE HILLS

Tuesday (2/21):
3 Miles in 30:53 (10:18 Pace) - Easy waterfront loop

Wednesday (2/22):
Off

Thursday (2/23):
4 Miles in 39:39 (9:55 Pace) - Waterfront loop

Friday (2/24):
3 Miles in 28:30 (9:30 Pace) - Short tempo dowtown waterfront

Saturday (2/25):
9.45 Miles in 1:32:51 (9:49 Pace) - Read recap Here

Sunday (2/26):
5 Miles in 47:07 (9:24 Pace) - Tempo Run with Dave. I wasn't planning to run this hard but Dave was being competitive and we went a little nuts

Overall mileage for Week 7: 27.45 Miles (Average Pace of 9:48)

Half Marathon Training - Week 8:


Monday (2/27):
4.28 Miles in 42:45 (9:59 Pace) - Easy Downtown run on my lunch hour. We picked up our Shamrock run packets!

Tuesday (2/28):
Off

Wednesday (2/29):
3 Miles in 28:03 (9:21 Pace) - Short progressive treadmill speed run; followed by the following:
2 x 12 Lunges with 40#; 2 x 12 Shoulder presses 20#; 2 x 12 RDL with 50#; 2 x 12 Bent over Rows with 30#; 2 x 12 Leg Lifts w/ 90#; 2 x 12 Leg Press w/ 110#; 12 reps each side Obliques wih 10#; 2 x 10 Ab machine

Thursday (3/1):
Nada Zip Nothing

Friday (3/2):
See Thursday or Tuesday

Saturday (3/3):
13.1 Miles in 12:10:15 (9:56 Pace) - Read recap here

Sunday (3/4):
3 Miles in 30:00 (10:00 Pace) - It was a gorgeous afternoon, so I took T-Dizzle out to run laps at the Mt. Tabor reservoir.

Overall Mileage for Week 8: 23.38 Miles (9:52 Average Pace). I kind of wish I had gotten at least one more run in this week, as I'm trying to get to close to 30 miles/week but I guess it just wasn't happening for me.

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