The Hal Higdon plan my training plan is based on allowed for some smaller races along the course of the training. Today, the plan called for a 5k; and I had no 5k to run this weekend. I instead moved my Wednesday speedwork (postponed due to weather) to Friday, and ran my 3 mile pace run (that I missed last week) today.
6 x 400
- 1 hour of Spinning +
- 50 crunches, 50 oblique crunches, 25 bicycle crunches
Tuesday: 2.85 mi easy treadmill run
Wednesday: 1.5 mile thundersnow walk w/pup and hubs
- 1.85 mile romp through the snow w/pup and hubs +
- cleaned 12" of heavy wet snow off the cars (and out from underneath the cars) +
- OnDemand Jillian Michaels' 6 week 6 pack part 1 (40 min) +
- 20 tricep pushups (on knees) + 20 chest pushups (10 on knees, 10 on toes) + 1:15 minute plank
Sunday: 4.94 mi pace run incl. warm up and cool down
Speaking of my pace run, it was 38 and sunny out yesterday! There's still snow everywhere, but I was set on running outside.
I wore some of my favorites: my Lululemon Run: Energy Pullover, with just a tank underneath, my Lululemon Dash Crop & Baseball cap (because of the sun!). I started off with gloves, but realized I didn't need them about 2 miles in.
As I wrote before, my target half marathon pace is somewhere in the 10:23-10:41 range, preferably at the lower end of the range, of course.
Warm up was a full mile at an 11:37 pace.
My 3 miles were at 10:30, 10:41, 10:17 paces.
And I was feeling good, so I kept up the pace tempo for another .45 miles (10:12) (apparently a little too good).Cool down was .49 miles at a 12:32 pace, ending with a little walking.
I'm actually pretty pleased that my HR stayed mostly around 170 until about 2/3 of the way through, but that's also about when I picked up the pace.
4.94 miles, 53:27, Avg HR 172.