In my original plan for the year, this should have been the penultimate week of my spring marathon training plan. Instead, I find myself returning from injury and working my way back to full training. To accurately gauge my fitness, I decided to sign up for a half marathon this weekend. This training log entry shows how I approached training through a half marathon race week.
Distance Run: 87 kilometres (54 miles)
Running Elevation Gain: 750 metres (2 460 feet)
Time Running: 6 hours 33 minutes
Time Cross Training: 25 minutes
AM: 12 km (7.5 miles) recovery run (1 hour)
I usually start the week with a recovery run, and this one was no exception. A minor GPS hickup added some extra distance and made it seem a bit faster than it was. My body was feeling quite beat up at this point after a solid long run to finish up last week.
AM: 15 km (9.3 miles) general aerobic run (1 hour 13 minutes)
The plan for the day going into the week was a standard medium long run. However, with my legs still cooked from my long run effort two days previous, I reduced both the distance and intensity of the session.
PM: Bodyweight strength and conditioning work (15 minutes)
AM: 11.6 km (7.2 miles) easy run (58 minutes)
Another easy run into work and I tried to keep this within the recovery zone. That is, within 72% or thereabouts of max heart rate. The route to (and from, for that matter) is quite hilly, though, and I need to be conscious about slowing down on the uphills. I got a little too eager here, and my heart rate was a bit high in places.
AM: 15.1 km (9.4 miles) moderate with 3k at threshold (1 hour 4 minutes)
Instead of a full-fledged workout, I like to do a moderate session with some work at race pace a few days before the race. Before a half marathon, that entails a few kilometres at around threshold intensity. While I felt good enough during race pace, the most encouraging sign was how quickly I recovered at moderate intensity in between the kilometres at race pace. I was starting to look forward to the race at this point. Finally breaking 80 minutes, after failing in my previous attempt, seemed possible. If things went right on race day.
AM: 6.2 km (3.8 miles) recovery run (32 minutes)
The only aim of this run was to shake out the legs in preparation for the race. After getting in some miles at race pace no closer than three days out, I like to keep it easy after that
PM: Bodyweight strength and conditioning work (10 minutes)
Full rest day. I usually prefer a shakeout run the day before a race. However, with all the stuff going on with buying and selling houses, I couldn’t get in a run this day.
AM: 26 km (16.1 miles) half marathon race plus warmup (1 hour 45 minutes)
I won’t elaborate on the race here, as a full race report is due in a day or two. However, suffice it to say that the race went as well as could be expected.
Another good week of running in the books, and the most mileage I have covered over a calendar week since I was injured. That, added with a half marathon race effort to close out the week, makes the upcoming weeks a treacherous period.
Now is the time to let my body fully recover from the added distance and race. I have to build stone by stone to get back to what I consider marathon training mileage, and going too fast will only see me suffer further problems.
You can check out my Strava profile for all the stats from all my runs.