Training Log Archive: MeanGeneIn the 1 days ending Apr 6:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Sa |
Saturday Apr 6 #
7 AM
running/walking warm up/down 18:30 [2] 1.09 mi (16:58 / mi) +16m 16:14 / mi
shoes: Hoka Clinton 9.2
warmup jog
strength/stretching warm up/down 6:00 [1]
pre-run warmup and after race: foam roller and tennis ball under the feet
running/walking race 2:42:22 [3] 13.2 mi (12:18 / mi) +165m 11:50 / mi
ahr:110 max:126 slept:8.0 shoes: Hoka Clinton 9.2
Rock the Parkway Half Marathon. Did not run as planned (doing 120/30 Galloway intervals at an easy pace matching what I do for training runs). Instead ran one mile non-stop, 30 sec walk, then another mile. Then started doing half miles with 30 sec walk breaks until mile 6.5. And trying to keep up with the 2:25 pacers. Too aggressive. Ended up walking pretty much all of the last 4 miles with goal of not cramping up. Succeeded!
Next HM, start with 2:40 pacer and stay with 120/30 intervals. Lesson learned I hope. Let's see if sticking with the 2:40 pace will mean I can run to the finish. I was in the M75-79 category - three of us; I was 3rd.
Zone 3: 40 %
Zone 2: 40%
Mile splits:
10:50 11:18 10:47 10:24 10:52 10:32 (mostly run .5 mi, walk 30 sec)
11:18 11:39 (switched to 2120/30 intervals)
12:18 12:52 13:05 (same 120/30 but slowing down & more walking)
16:18 16:50 and (had to walk rest of way in)
3:19
Next HM, start with 2:40 pacer and stay with 120/30 intervals. Lesson learned I hope. Let's see if sticking with the 2:40 pace will mean I can run to the finish. I was in the M75-79 category - three of us; I was 3rd.
Zone 3: 40 %
Zone 2: 40%
Mile splits:
10:50 11:18 10:47 10:24 10:52 10:32 (mostly run .5 mi, walk 30 sec)
11:18 11:39 (switched to 2120/30 intervals)
12:18 12:52 13:05 (same 120/30 but slowing down & more walking)
16:18 16:50 and (had to walk rest of way in)
3:19