Took me forever to get in the groove for this workout. I think that tempo runs provide the most bang for their buck when training for half marathons, but this was my first solid tempo in ages and it wasn't the smoothest workout ever.
Tuesday: 75 minutes on the elliptical. Strength circuit.
Wednesday:12.01 miles total6 mile warm up followed by 12x400's @goal 8k pace (1:35) with 2 minute recoverySplits1:34, 1:34, 1:35, 1:29, 1:34, 1:34, 1:35, 1:35, 1:35, 1:29, 1:32, 1:34
Trying to squeeze some speed out of these legs and felt pretty decent about this workout. Doing speed work on the back end of a longer run is quite a challenge, but these are the kind of workouts my body needs to gain speed and strength for my upcoming races. Honestly I didn't feel the load of the workout until about the 9th 400, then things got really challenging for me. Learning to keep the pace strong shooting for consistent splits on tired legs is my goal with any type of speed workout. Running as fast as I can like a mad woman for these types of workouts I have found to be of little use and instead my concentration during this cycle is relyant on race paced workouts.
Quality is more important then quantity and speed .
Thursday: 9 miles easy recovery run. Legs felt like crud this day.
Friday: 9 miles easy. Strength circuit, just another crazy day at the gym where I jump around like a fool sweating all over the group exercise studio.
Saturday: 13.12 miles total in 1:45, 7:51 pace.
Moving on the week 5.