Half Marathon: Week Three

Mon 3mi run- I did the lake loop with Wayne. This was the first trail run since resuming training my training. I was a little nervous about running on the uneven surface but my Brooks again prove their worth in conforming to the contours of the trail. I'm still training too fast if I'm trying to race the half and full marathons at 8min pace. I need to study the pace calculators again.

Tue 30min cross+strength- I realized when I got to the gym that i'd forgotten to look at my calendar to see that todays cross training length sould be so I added just a bit of extra time. I added an extra 5min to my ellipticaling today and did the usual 15min upright stationary bike. Doing two circuits in the weight room is becoming easy again. I really need to work more upper back/core/hips/knees or just change up the routine for more running specific exercises. I might be to a point where I could start the Iron Strength routine.

Wed 4mi run- I took my new watch on the run at 8:57pm. It is pleasantly cool that late in the evening but it quickly gets dark after 9pm and it was certainly nice and dark when finished my run. I'm still running faster than my planned 9min pace. Having the watch and keeping my pace slower means I don't feel as fatigued as usual after the run and my achillies tendons feel better today.

Thr 2mi run+30min swim- There was no massive mob of a swim team out this time! We did have several recreational swimmers that snuck over from the Flat Water dock to just putz around in the shallow. My only qualms this time where from swimming by a couple who stood and chatted by one of the bouies marking the lap distance. Since the river water is too cloudy to see through while swimming I almost swam into and probably did splash them several times.

Sat 6mi long run- I started out on the parkway and then finished with a few laps around the channel. Tried to keep pace relaxed but I did slow noticeably on last mile. My achillies tendons where really sore by the end of the run so I changed my running form a bit to maybe accommodate. I don't know how the running form difference affects my efficiency/economy. I would pronate and run more toward the mid-rear of my foot instead of the fore foot, I focused on moving forward more than bouncing up and down. learned belly breath! hips and knees a little sore.

Sun 3mi run- My achillies where super tight today but they do feel much better after the run. I think I'm using my ham strings more with the different running style. I'm concerned if this different form will still build strong efficient and effective running muscles. It seems to not be putting as much strain on my calves but I also don't seem to be using my quads as much maybe. I ran negative split miles and am hopeful that this implies good news for the future, in regard to the half and full marathon race paces I'd like to achieve.

This is the first week of my half marathon training that I've run Sunday instead of Monday. I'm guessing that my body will like the fact that I won't have 4 days in a row of exercise this week.