Workouts 06/25 - 07/01

I had a pretty good workout week.

Monday - Did the You are your own Gym Week 7, Day 3 workout.  It was arms/pulling intervals.  I will admit that I'm not hitting these workouts 4 days a week - more like when I can/do.  I'm also completely skipping the Yayog Day 4 workouts which are core but are nowhere near as challenging or beneficial as the core workout I've been doing.

Monday - Pre-dawn runner's core workout.  This workout is so hard but so good.  I have trouble doing the planks partially because I need more core strength and partially because my feet/toes are not strong enough.  And I really want to build up the strength and balance to do the unilateral bird dogs without the modification.

Tuesday - 4.15 miles in 49 minutes (11:48 mm) plus the walking warm up/down. I stayed in zone two and just used the watch. 

Wednesday - Pre-dawn runner's core workout.  A good workout.

Thursday - 4.016 miles in 48 minutes (12:06 mm) plus walking warm up/down.  I bit warmer than it has been. I did a warm up and then ran 4 hill repeats (such as they are near my house).  When I wasn't on the hills I did 2:00/1:00.

Saturday - Long Slow Hot Run at Brushy Creek Regional Trail.  13.8 miles in 3:03 (13:15 mm).  I felt like it's been a long time since I've done a long run so I got up at 5:30 Saturday with the intention of a 2:30 - 3:00 run.  It was 75 out when I started and 85 when I finished and I could feel it.  I ran a 1:00/1:00 and felt pretty awesome for the first 8-10 miles but knew I was slowing at the end due to the weather.  Still, I'm really glad to get some good miles in.  Also, by the Galloway formula the pace for this run should have been between 15:06 and 16:06. 

Sunday - 4.0 in 1:00 walk in the rain. I left the house and it started to rain so I went back for a ziplock for my iPod but then walked more. It was lovely.

Sunday - Did the pre-dawn runner's core workout again.


Other notes on the week:
Thursday - I donated a double unit of blood platelets.  It has been longer than I would like but I've just been struggling with scheduling the time.  My last donation took a very long time because my platelet count was "low".  This time my count was 333 which was high enough that I did the double in 73.  The phlebotomist did such a smooth stick I could literally not feel the needle.  I did feel like I had a hard time with the anticoagulant (or coagulant I can never remember) and it making me feel really physically jittery the rest of the day.

I made a comment on the Salty Running site and got a note that my comment was the comment of the week. 

Galloway 10 Mile Race Training Plan

The Galloway Training Programs book has a 10 Mile race training plan.  It is 15 weeks long (including 2 post weeks post-race) so I'm not doing the full thing since the Austin 10/20 is April 15th. Basically I joined in around week 7 of the plan after a few post half-marathon weeks.  Every week has a 45 minute run on Tuesday, 45 minute run on Thursday, and easy walk on Friday. I'm not putting those in the table.  By the plan I should have done a magic mile last Tuesday so I'll plan to do one this week.  The plan Sundays are:

Date	Planned Run
03/04	10 miles
03/11	9 x 800
03/18	12 miles
03/25	10-12 x 800
04/01	14 miles
04/08	4 mi MM
04/15	10 Mile Race

Half-Marathon Training Plan

It's now time for me to start my training plan. I'm actually entering this one from the Galloway Training Plans book on week 5. The plan is the same as the "to time goal" plan on his website. I've been maintaining 9-10 week LSRs every weekend or every other weekend since my canceled half-marathon so I'm skipping the first 4 weeks on the plan (5 mile, 6 mile, 7.5 miles, 4x800).

Week	Monday Date	Tuesday	Thursday	Friday	Sunday
1	12/05/2011	45 min run	40 min run	easy walk	9 miles
2	12/12/2011	45 min run/MM	45 min run	easy walk	6 x 800
3	12/19/2011	45 min run	45 min run	easy walk	11 miles
4	12/26/2011	45 min run/MM	45 min run	easy walk	8 x 800
5	01/02/2012	45 min run	45 min run	easy walk	13 miles
6	01/09/2012	45 min run	45 min run	easy walk	10 x 800
7	01/16/2012	45 min run	45 min run	easy walk	15 miles
8	01/23/2012	45 min run	45 min run	easy walk	12 x 800
9	01/30/2012	45 min run	45 min run	easy walk	17 miles
10	02/06/2012	45 min run	45 min run	easy walk	easy 5 miles/MM
11	02/13/2012	45 min run	45 min run	easy walk	Goal Half Marathon
12	02/20/2012	45 min run	45 min run	easy walk	4 miles
13	02/27/2012	45 min run	45 min run	easy walk	6-12 miles

Week 10 Half Marathon Training Plan

Tuesday - Scheduled 45 minute run.  Actual 4.2 miles in 58 minutes including warm up/down.  I did 3:1 throughout and felt very good and smooth. It was hot even though it was only 5:00 in the morning.
Thursday - Scheduled 45 minute run. Actual 5-6 minutes running. I felt crummy and just decided to walk it.  Very nice walk of 3.51 miles in 58 minutes.
Saturday - Scheduled 10 x 800m repeats in 5:50 goal time.  I was pretty concerned about this workout because 1. I slept very badly Friday night, 2. The last set of 8 x 800m were so hard, and 3. I feel like I'm not working out very well during the week.  Every set of repeats I have done, I have felt like the first x-2 were doable but I've really struggled for the last 2 repeats.  I figured that was just a given.  This week I considered just walking but gave myself a stern talking to and did them anyway.  I am so glad I did.  They went very well (5:09, 5:14, 5:16, 5:19, 5:22, 5:25, 5:28, 5:26, 5:36, 5:30).  Including warm up/down the workout was 6.92 miles in 1:38. 
Sunday - Walked 3.38 miles in 58 minutes.  I knew we would be out of town for a quick trip and didn't want to miss too many days.  It turned out that we walked a decent amount both Sunday and Monday but I still wanted some concrete miles in my day and am glad I did it. 

This week calls for 2 runs and a walk (I already blew off one run but will try to make it up) and then a 15 mile! long slow run on Sunday.  The high temperatures this week are forecasted for low 90s so I'm optimistic that it will make a difference in my running.