Welcome to week three of my Shamrock Half Marathon Training Recap. Each week, I’ll share how my training went and what the week looked like. I’m doing this because: 1) I love reading about how other folks train and 2) it’s great for me to have a record of what I did each week. Also, honestly, it helps keep me accountable when I know I’ll be writing about it. I also post almost all of my runs on Instagram as well. I wrote about my training plan here, if you want to check that out.
Monday: 4.2 easy miles with Rachael again. It was chilly, but not terrible after the sun came up. 11:13 average pace. Really challenging Pure Barre class in the evening.
Tuesday: Track Day! It was really, really really cold in the morning, so Caitlin and I didn’t meet up to go to the track. That meant I had to go later on by myself. Boo, but it was a necessary evil. The schedule called for 8x600s at a 3:10 pace. I ran a mile to the track and then got started. My 600 paces were: 3:30 (um, I was still warming up?), 3:10, 3:09, 3:07, 3:08, 3:09, 3:12, 3:07. Like track work always is, this was a hard workout but I’m really happy that 6 of my 8 repeats were right on pace and I ended strong. 6.25 total miles.
Wednesday: rest day, Pure Barre class
Thursday: Tempo run day! I ran a 1 mile warm up, then three tempo miles (9:06, 8:54, 8:40), and then cooled down with 1.5 miles back home. This was really hard (the tempo miles, I mean) and I felt pretty great about the run. 5.5 total miles.
Friday: This was supposed to be an easy run (in the mid 10:xx range). Instead, I ran with Argonaut Running Club, was the only gal to run the four mile loop so ran a 9:35 average pace while chatting with the boys. It was super fun, but I can not ignore my easy runs like that. My legs were (even more) sore the next day. 4 total miles.
Saturday: Long run day! I ran the Al Lewis Ten Miler put on by DC Road Runners. Last year, this run was awful – the trail was covered in snow and ice and I jacked my ankle up running (really, walking briskly). This year, it was humid and gross (but chilly – boo) but way better than last year so I didn’t complain. The course was a bit long (I ran 10.33 miles according to my watch) but that’s all good. I negative split the race and finished the 10.33 miles in 1:40 and change (a 9:41 average pace). Good times!
Sunday: I had a super busy day so ran my 5 “easy” early morning miles with my buddy Christina. My legs were sore for the entire run, but we held a nice solid 10:30 pace. Funny, how these easy runs NEVER feel easy! 5 total miles.
Total mileage for the week: 35.29 miles
Total mileage for this training cycle: 99.07 miles
How was your training (and weather) this past week?
Nice job in your tempo runs. I dislike them very much but I know they’re vital to becoming a faster runner.
They are hard but they work!
Wow girly, you had a crazy busy week and even your rest day was a barre class! Great job with the workouts and the “race out” 10 miler. I like to do that as well sometimes- run a 5K as a tempo, or one half marathon as a training run for another. It’s a great way to practice racing for the big dance.
RE: 600s… the first rep of all my interval workouts is always my slowest. I’ve figured out that it takes a little more than a mile for me to warm up although a mile is our standard warmup with my track group. As always, I am not a coach but I would say a slower first interval then getting faster sure beats the other way around. Most runners I know go out too fast in a track workout to begin with, I try not to, it’s not a habit I want for race day either.
Good luck next week!
Thank you Amy Lauren! I really respect your running so your insight into my training is really appreciated. I think you are 100% right in terms of the track work – it takes me a bit to get warmed up especially on days where it’s a bit colder (which it will be again this Tuesday even though it was 60 degrees and I ran in shorts today!). Hope you have a great week!
I also tend to have my first repeat as the slowest one. If you think about racing, it is a good tendency I think. But I also understand that the goal of repeats is to have them very close together in terms of each time. Anyways, just wanted to weigh in on this too 🙂 Good job on your workouts!
Great week! I feel you on the Tuesday morning frigid weather! But in retrospect I wish I’d run in it because waiting to run later was a huge mistake for me. Just out of curiosity, did you do the 10-miler at your long run pace or faster? I have a 10-miler coming up next month and not sure how to run it. Last year I ran a bit faster than long run pace. That picture of you is adorable!
Jennifer @ Running on Lentils recently posted…JASR Half Marathon Training: Week 6
Hey gal! I ran the ten miler just a hare faster than long run pace. I wouldn’t normally run that quickly for a long run, but I didn’t go crazy. 🙂
Girl, you did WORK this week! Nice job! I’m sure you have a very strong love/hate relationship with that foam roller right now! Do you do any restorative type yoga during the week? I just ordered a deep stretch yoga dvd that I’m going to start working into my routine after I’m settled into my new place.
I am not a big yoga gal. I occasionally do a video but Pure Barre has about 15 minutes of stretching and so that’s where I mostly get it in!
Nice work. You are really getting the mileage in for Shamrock and I’m excited for you! It sounds like a very solid week Courtney. I look forward to seeing you there!
What a great week of training, Courtney. You”re well on your way to being nice and strong for race day.
Kathryn @ Dancing to Running recently posted…Tips for a Healthy Weight Gain During Pregnancy
Awesome training week! The weather on Saturday was yuck for sure. I too had a good week of training, and this week I have 4x600m repeats on the agenda, which I’m excited and nervous for at the same time!
Jen@bubblyrunner.com recently posted…Weekend Wrap-Up
Another solid week! You and Jenn always amaze me with your workouts 🙂 Good luck tonight! I have no preference as to who wins, but hope its a good one.
Jennifer @ Run Jenny Run recently posted…Aurorae Aqua Beach/Swim Towel Review
That’s a lot of miles ! I am in week 14 of marathon training and had my 20 miler, longest distance ever, this past weekend. I took 2 rest days and am supposed to run tomorrow, but it is rainy and cold… so I might push it back by another day !
If you can swing it, I’d run in the rain. What if race day is rainy and cold? Good prep will help you!
Great week Courtney! Looks like training’s going really well so far!
Whoo hoo! Great job, and way to nail the paces on the track!! I have a hard time nailing my paces at the track, the mill is so much better at helping me with that 🙂
GREAT JOB, Courtney! Those tempo runs always intimidate me; you nailed that one! You’re getting so strong!!
Way to go with your interval splits! Will be running 400s on the track tonight and have not done intervals in several months.
And congrats on the 10miler. A negative or even splits is the best way to run a race and you nailed it.
You rocked it out this week! Congrats on another great week.
Alaina @ thesimplepeach recently posted…runDisney: Walt Disney World Marathon Race Recap Part 1
Thank you Alaina – and thanks for your email as well — I’m so excited! 🙂
What a great week! I’m living vicariously through you (and other runners) while I’m sidelined with an injury. Great job!
Oh no, I’m so sorry – hoping for a speedy recovery!
Nice!! Get it girl! So glad I FINALLY got to meet you and put a person with the blog!! (:
Ahhhh that was so funny – I’m sure your family was like “ahhhh…” but I’m so glad I said hi! 🙂
Nice work, I need to add temp runs into my training…eeek!
Karen @karenlovestorun
You did some serious milage this week, Courtney! I’m running Shamrock too and I’ve been working really hard to build my endurance the past week. I’ll be sure to say hi if I see you there! 🙂
Yes, please do say hi if you see me there!