Last year I struggled to complete a 5k in under 55 minutes. Last Saturday I finally broke into double digits in my running miles, topping off a great follow up week to the double 5k races in one day feat of a week ago(details). I have worked hard the past year, progressing beyond all my original hopes and aspirations. In a few weeks on Thanksgiving day I will be running my first half marathon ever! In preparation for that I scheduled a ten mile run for Saturday/Sunday, providing the end of a wonderful off season training week.
The run took me just over two hours and twenty minutes, but I felt confident that I could have gone three more miles and finished before three hours and thirty minutes which is the course shut down time for my first half marathon. I mixed up my run walk ratios allot though, sticking primarily to five minutes of running and one minute of walking. When I hit a hill or needed some extra rest I just changed my ratio to two minutes running and one minute of walking. Using this mix kept me feeling fresh and able to push forward through the run. Of course I am now sorer than usual because this was a new distance. Still Saturday was a great day and I felt strong in my running, bring on the half!
I joke about the off season training as I find myself still putting in some decent volume of work. The focus is what has really changed, as I am currently focused on running and weight lifting and use spin and swimming as cross training workouts. Very different from triathlon training where I try to get a balance of all three. My endurance has rocketed to a different level and while 8 hours a year ago would have been a drastic volume, now its easily manageable.
Offseason Week 3 Highlights:
- Double Digits: First run over 10 miles!!!
- Completed allot of spin work focusing on recovery and technique.
- Missed swimming this week, but it is a secondary focus
- Got a great speed pyramid workout on the treadmill
- Completed 2 Low weight high rep workout sets
- Focused daily on recovery stretching and rolling – hips feeling better
Week 4 Goals
- Going to aim for an early week light running session, mid week speed session and finish the week off with a 6 mile run this weekend.
- Need to get back to Pilates
- At least 1 distance or technique swim session
- Keep working on getting hips loose with continuous recovery work focusing on stretching and rolling
- Get at least one technical session on spin bike, otherwise focus on recovery spinning (high cadence lower gear)
- Have fun
One thing I have found I truly enjoy about the off season is that I am not tightly bound to workouts. I can move them around, skip them and if I want just have some fun. I am a little too rigid still, but this is because I need the rigidity to keep myself on track. I have moved things around lately more than I traditionally would have in my normal training and I have spent allot more time rehabbing my muscles with foam roller and stretching than I usually have. I am looking forward to running my first half marathon on thanksgiving day and cannot wait to enjoy the run and dinner with family and friends. Last week was a great week with an awesome milestone to end it. Til next time.
- RECAP: 2013 Wine and Dine Half Marathon (shiawaselife.com)
- First Week of Off Season In the Books and Looking Ahead (chatterdoesfitness.wordpress.com)
- Building to the Half Marathon (smcelrath.wordpress.com)
- What does a double digit run look like? (viewsfromhere.com)
- What is a “Real” Runner? (singletrackedmind.com)
- My first half marathon! (fitasaflea.wordpress.com)
- 2013 Triathlon Season In Review – The Start Part 1 (chatterdoesfitness.wordpress.com)
- This week’s training is hard! (healthymommy4life.com)