Week of 7/18/2016 Training

The plan is that these weekly training summaries will just be a footnote on another post.  But, actually making a plan and following it has turned out to be very interesting for me.  I’m really enjoying comparing my effort to my plan.  Or it may be that I’m just enjoying having something to do with all this data that I’m always collecting.

This week’s training plan called for four runs, with a mileage total of 15.8.  My run on Tuesday “ran” long and I ended up going a little over by about .2 miles.  That was good, because my Thursday run was short by about a half mile.  That made my workweek total 7.7 miles compared to the plan of 8.  For the weekend, I had planned two 3.9 mile runs, one on Saturday and one on Sunday.  For that, I got out for a couple of hours in Apex Park in Golden, CO.  It had been at least 10 years since I’d been to Apex and it was like being a first time visitor.  I looked at maps and had a pretty good idea of the trails I wanted to hit, but I ended up taking a few detours and then running a longer loop than I intended, so even though I did decide to do just one run over the weekend instead of two, I ended up with a 9.5 mile run, a little longer than the 7.8 miles I planned for.  That ended the week with a bit over 17 miles.

I don’t know if this is what a real runner in training for a half marathon would do, but I think I’m going to start taking any bonus miles at the end of a week and applying them to the following week.  So, I’ll apply 1.5 miles from last week onto this week.  My thinking on doing that is avoiding an injury.  I boosted my mileage by over 30% per week just to get started on this plan.  So, I don’t want to take any additional chances on overdoing it and end up not being able to complete the race.  I think it will be best to just lower my mileage the following week, giving me a little more recovery time.  I really want to stay below the 10% weekly increase that seems to be the general rule of thumb for a safe increase.  My plan is increasing at 5% per week (aside from that big first week increase).

I also did a little cross training.  I rode to work once and did a 20 mile bike ride the day after my run on Apex.  I didn’t do too much in the way of core exercises, though.  Just a few minutes of planks here and there.  I’ll try to work on that.