Recap of runs so far!
Week 1 was technically June 16 and I didn’t start doing anything with the plan until mid-July… like week 6/7. I’m going to just include my runs from June 16 just to have a “training cycle documented” and will likely update this post every week to keep track of runs.
[Week 1]
Saturday, June 21
Long run • 13.25 miles • 2:44:41 • (12:25/mile)
Grandma’s Half Marathon
Total weekly miles (running): 13.25
[Week 2]
Tuesday, June 24
Benchmark run • 0.94 miles • 9:02 • (9:35/mile)
5 minutes @ 8:28
Saturday, June 28
Easy run • 3.09 miles • 42:57 • (13:53/mile)
Total weekly miles (running): 4.03
[Week 3]
Monday, June 30
Easy run • 2.28 miles • 28:31 • (12:32/mile)
Wednesday, July 1
Easy run • 2.28 miles • 26:26 • (11:37/mile)
Thursday, July 3
Track run • 3.22 miles • 38:26 • (11:57/mile)
Sunday, July 5
Long run • 6.22 miles • 1:17:12 • (12:25/mile)
Sioux Falls run! So humid!
Total weekly miles (running): 14
[Week 4]
Monday, July 7
Easy run • 3.21 miles • 36:23 • (11:20/mile)
Tuesday, July 8
Time trial run • 2.01 miles •21:05 • (10:28/mile)
1 mile @ 9:02
Friday, July 11
Easy run • 4.28 miles • 49:16 • (11:31/mile)
Saturday, July 12
Long walk • 2.78 miles
Sunday, July 13
Long run • 6.04 miles • 1:11:57 • (11:55/mile)
Total weekly miles (running): 15.54
[Week 5] Moving week!
Thursday, July 17
Track workout • 3.01 miles • 37:06 • (12:20/mile)
Friday, July 18
Long run • 10.01 miles • 1:50:58 • (11:05/mile)
Sunday, July 20
Easy run • 4.00 miles • 47:03 • (11:45/mile)
Total weekly miles (running): 17.02
[Week 6]
Thursday, July 24
Easy run • 2.91 miles • 32:33 • (11:10/mile)
Sunday, July 27
Easy run • 3.05 miles • 35:46 • (11:43/mile)
So humid!!
Total weekly miles (running): 5.96
[Week 7] First week of actually following the plan
Monday, July 28
Easy run • 4.11 miles • 45:26 • (11:03/mile)
Tuesday, July 29
Lift • 1 hour
Friday, August 1
Speed workout • 4.11 miles • 49:12• (11:58/mile)
8 x 45 seconds; 7:30-8:20 pace
Sunday, August 3
Long run • 7.01 miles • 1:24:46 • (12:06/mile)
Total weekly miles (running): 15.23
[Week 8]
Tuesday, August 5
Easy run • 4.52 miles • 50:47 • (11:14/mile)
Wednesday, August 6
Lift • 1 hour
Walk • 0.48 miles
Walk • 1.30 miles
Thursday, August 7
Track workout • 4.01 miles • 44:11• (11:01/mile)
3 x 600m (400/200) with 200, recovery
8:11/7:37, 8:26/7:21, 8:30/7:09
Sunday, August 10
Long run with workout • 7.04 miles • 1:14:49 • (10:38/mile)
10 minutes @ 9:37, 2 minutes recovery, 5 minutes @ 8:47
Total weekly miles (running): 15.57
[Week 9]
Monday, August 11
Easy run • 4.02 miles • 43:06 • (10:43/mile)
Walk • 0.8 miles
Walk • 0.5 miles
Wednesday, August 13
Lift • 1 hour
Thursday, August 14
Speed workout • 4.21 miles • 44:57• (10:40/mile)
3 x 5:00 @ tempo, 2:00 recovery
9:20, 9:17, 9:05
Sunday, August 17
Long run • 9.03 miles • 1:39:21 • (10:59/mile)
Total weekly miles (running): 17.26
[Week 10]
Tuesday, August 19
Easy run • 4.02 miles • 43:35 • (10:51/mile)
Wednesday, August 20
Lift • 1 hour
Thursday, August 21
Speed workout • 4.01 miles • 42:58 • (10:42/mile)
2 x 1 mile @ tempo, 1:00 recovery
9:17, 8:41
Saturday, August 23
Long run • 6.22 miles • 1:04:13 • (10:19/mile)
Sunday, August 24
Easy run • 2.09 miles • 23:19 • (11:10/mile)
Total weekly miles (running): 16.34
[Week 11]
Tuesday, August 26
Easy run • 4.20 miles • 47:21 • (11:16/mile)
Wednesday, August 27
Lift • 1 hour
Thursday, August 28
Speed workout • 6.01 miles • 1:04:12 • (10:41/mile)
2 x 10 minutes @ tempo, 2:00 recovery
9:30, 9:34
Friday, August 29
Long run • 10.10 miles • 1:49:45 • (10:52/mile)
Total weekly miles (running): 20.31
[Week 12]
Monday, September 1
Easy run • 4.08 miles • 44:22 • (10:53/mile)
Tuesday, September 2
Easy run • 4.07 miles • 44:21 • (10:54/mile)
Wednesday, September 3
Lift • 1 hour
Thursday, September 4
Speed workout • 5.02 miles • 51:53 • (10:20/mile)
1 mile w 2:00 recovery, 4 x 60 seconds on/60 seconds off
1 mile – 8:56; 4×60/60 – 7:40, 7:46, 8:04, 7:47
Friday, September 5
Long run • 11.04 miles • 1:57:16 • (10:37/mile)
Total weekly miles (running): 24.21
[Week 13]
Monday, September 8
Easy run • 3.16 miles • 32:50 • (10:24/mile)
Tuesday, September 9
Easy run • 5.01 miles • 54:47 • (10:56/mile)
Wednesday, September 10
Lift • 1 hour
Thursday, September 11
Easy run • 4.01 miles • 43:59 • (10:58/mile)
Saturday, September 5
Race! Elm Creek Half Marathon • 13.15 miles • 2:20:29 • (10:41/mile)
Felt great for all but 2 miles of this!! So many HILLS!
Total weekly miles (running): 25.33
[Week 14]
Monday, September 15
Lift • 1 hour
Tuesday, September 16
Easy run • 5.02 miles • 54:47 • (10:54/mile)
Wednesday, September 17
Lift • 1 hour
Thursday, September 18
Speed workout • 6.66 miles • 1:08:22 • (10:16/mile)
2 x 1.5 miles with 2:00 recovery
9:24, 9:13
Saturday, September 20
Walk • 2.55 miles
Sunday, September 21
Long run w/ workout • 8.08 miles • 1:23:45 • (10:22/mile)
3:00 tempo/2:00 slower than tempo
9:01/10:06, 8:53/10:08, 8:36/9:43
Total weekly miles (running): 19.76 miles
[Week 15]
Tuesday, September 23
Easy run • 5.02 miles • 52:45 • (10:30/mile)
Wednesday, September 24
Lift • 1 hour
Friday, September 26
Speed workout • 6.26 miles • 1:05:55 • (10:31/mile)
5×4:00 at tempo with 2:00 recovery
8:59, 8:56, 8:40, 8:27, 8:31
Saturday, September 27
Long run • 5.02 miles • 55:27 • (11:03/mile)
This felt horrible
Total weekly miles (running): 16.3 miles
[Week 16] Race week!
Tuesday, September 30
Easy run • 4.03 miles • 42:52 • (10:38/mile)
Thursday, October 2
Easy run • 3.00 miles • 31:55 • (10:38/mile)
Total weekly miles (running): 7.03
Total training miles: 247.14
