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Showing posts from March, 2019

Cap City Half : Week Five HALFWAY!

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All of a sudden, it's the halfway point of training!  I can't believe it, but it's been going really well so far.  I've cut back on running miles compared to other cycles, but I've also added a lot more cross training.  I think it's really helping, and I'm feeling stronger than ever! Here's how my week of training went- Monday Rest Day Planned on running and /or going to Beat, but I started feeling really sick when I got home.  A bug was going around at work, so I decided to just get in some extra rest. Tuesday 3 miles Felt much better when I woke up, so after work I headed to the park to run and walk with Selma and Dan!  It was a beautiful, sunny day and the park was filled with dogs.  We stayed mostly on trails, which was great. Wednesday 7 miles Speed workout for the week was 8 x 800 at half marathon pace.  Jessie and I met after work at a local track to get it done.  Our watches were both really off from eachother and from

Cap City Half : Week Four

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Happy Monday!  I hope you all had a great weekend, and got to enjoy St Patrick's Day!  I definitely did, and also had a great week of training.  Here's how week four went- only six more weeks of training to go! Monday 1 mile / 9:35 I had a busy day, but Dan and I managed to squeeze in a short run together.  It was windy and cold so neither one of us really wanted to run, but we got it done! Tuesday 7 miles / 8:54 pace Speed work day, a little earlier this week!  In the Kara Goucher plan, this is always one of my love it/hate it workouts.  It's called ice cream sandwich, and the goal is 2 miles at 15 seconds over race pace, 6 hill repeats, then another 2 miles at 15 seconds over race pace.  Since my goal pace is 8:20, I was planning on sticking around 8:35 pace.  Well, that immediately went out the window because I felt GREAT, and the weather was perfect!  My average paces ended up being 8:12 for the first two and 7:53 for the second two.  The hills were

Cap City Half : Week Three

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Hard to believe, but I'm now three weeks in to training for my next half marathon!  This was one of my most fun and diverse weeks of workouts that I ever had- it definitely wasn't a high mileage week, but I tried out so many different workouts and it was so great!  We also were blessed with some amazing temperatures, and I hope that means spring will be making its debut soon.  Here's how my week went! Monday 5 miles / 9:35 pace Cold run, but the sky looked incredible and there was a bit of sun!  I did a few loops around the pool by my house and got back to my car at around 4.65 miles, so of course I had to keep going to get to 5 of course! Tuesday Rest Day! Wednesday 5 miles / 8:49 pace I worked from home, so I was able to get in my workout during lunch.  The goal for this week's speed work was tempo- 3 miles at 8:40 sandwiched between a warm up and cool down.  It was a really chilly day and I just wanted to finish quickly, so I ended up a littl

Cap City Half : Week Two

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I might sound like a broken record at this point, but hello from snowy Pittsburgh!  We got another 6 inches of snow last, so it looks like this upcoming week will be interesting in terms of training.  On a plus, last week was a great week and I crushed a few key workouts.  Here's how it went! Monday 3.6 miles / 9:43 Nice  and easy loop around my neighborhood as usual!  It was chilly but sunny out, so it actually felt really nice.  There were a lot of people out enjoying the sun as well. Tuesday Rest Day! I was originally planning on going to Beat Fitness, but Dan sent me a text and said he wanted to hang out.  So, we went to happy hour at BJ's and watched Free Solo instead! Wednesday 5.4 miles / 9:08 pace First official speed workout complete!  I met up with Jessie for the run after work, and Dan even joined us for the warmup.  We did 1 mile warmup, followed by 3x1 mile with a 20 second jog in between miles and a mile cool down.  The goal was to be between