Put a wrap on week 2 of this half marathon training cycle! I put in two speed sessions (one interval, one tempo), three easy days, and a long run for a total of 33 miles. I'm a little sore here and there, but I think I'm in relatively good shape to launch into this week.
Yesterday was a short 4 mile recovery run. Unlike last Sunday (the 11:41 disaster), yesterday was more "normal" - 10:30 pace, 74% MHR for the run. I stopped by the local gym to do some stretching and some planks. I was able to pull off about five of them without back pain! I was pleased with the final outcome - both for the day and the week.
Now, please indulge me while I go on a rant. One of the places on the Internet I visit on a daily basis is the Runner's World forums. I usually spend my time in the California Running and Racing Forum, but every now and then I will look at other forums. Sometimes I am absolutely shocked at some of the "advice" being given. I had an especially difficult time a while back in the Weight Loss forum - where one guy was trying to convince everyone it was okay to only eat 900 calories a day. Then, a recent one in the Beginner's Forum had a new runner asking about proper pace for a long run. One person's advice to this runner was to start slow and speed up as he went. In fact, this person went as far as to let this new runner know that when *he* does a long run, he is usually gasping for air by the time he is done! WTF?!?!?! Luckily there were others that stepped in to point this new runner in the proper direction. Folks - please - if you don't know what you are talking about, pick up a book and learn before you start telling others what to do! Jeez!
Okay. I'm off my soapbox. Will be putting in a 4 mile easy run tonight. And, I think I'll hit the gym afterwards for some stretching and core work. This weeks plan:
Monday: 4 mile easy run; stretching and core work at the gym
Tuesday: Intervals! 2 mi wu, 4 X 800 at 10K Pace with 400 rest, 1 mi wd; 6 mi total
Wednesday: 4 mile recovery; stretching and core work at the gym
Thursday: Tempo! 45 minute tempo (about 4.5 miles)
Saturday: 12 mile long run
Sunday: 4 mile recovery; stretching and core work at the gym
Total planned for the week: 34.5. Man - it's nice to be back on a schedule!