Medina Half Training: Week Twelve

Well, here we are, one month left of training! I can’t believe how quickly it’s gone by, pretty soon race day will be here. It’s usually this time of training that I start to become sad that all the work and miles will be coming to an end soon. Four months of training, and hopefully it will lead to a sub 2 half marathon.

Monday started off the week with the usual way, Body Fusion class. We used kettle bells for our weights this time, and I upped my weight yet again. I surprisingly felt pretty comfortable with the higher weight and got a great workout in.

Tuesday I went for an easy run, but my legs were still feeling pretty tight from the hard runs over the weekend and some heavy legs lifts on Monday night. I took to some trails, but even then my legs felt like lead. Fortunately I did get some speed work in when a cyclist and runner came up behind me and scared me. I think the only positive from this run was the views of the sun going down before the storm.

Calm before the storm

Calm before the storm

Wednesday night I was busy, but was thankful for an extra day to make sure my legs were ready for the weekend. Thursday I did an easy run, that actually felt easy compared to Tuesday’s run. I kept it light, and actually had to slow myself down so I wouldn’t use all my energy. I even found a fun little library along the way. I almost stopped to check out the books, but knew I wouldn’t be able to carry them home.

Free books!

Free books!

Friday and Saturday were big days for me. Friday night I ran a local 5k in town that supported Medina schools. Even though we don’t in the Medina school district (go Bucks!), I still wanted to see how my legs would do at a 5k when they were well rested. I’ll have my recap later on this week.

Saturday I ran the Jack & Jill 15k. Originally I wanted to run it to get the miles in. But the race ended up to be more of a trial run of race pace when my legs were tired. I’ll have more on this race too later this week.

Overall this week went really well. I had originally planned to do a much longer run over the weekend, but that plan changed by mile 8 of the 15k. But it’s ok, because I still have this weekend to get my longest long run in before I run the Cleveland Half and begin to taper. It’s hard to believe that there’s less than a month!

Monday: Body Fusion Class – 30 minutes of lifting/abs/squats & 30 minutes of yoga

Tuesday: 3 Miles

Wednesday: Off

Thursday: 3 Miles

Friday: Run.4.Fun 5k

Saturday: Flap Jack & Jill 15k + 1 Mile

Sunday: Off

Total Miles: 19.5 Miles

With one month left to go, let’s recap on how training has been going.

Mileage: 80 miles in 4 weeks, 196 miles total. Mileage was definitely more consistent these past four weeks and I’m sure it helped that all long runs were in the double digits. Long runs have begun to feel easier, I’m pushing harder, and now it’s about fueling properly and working on pace.

Diet: It’s still a work in progress, but I’ve managed to stay pretty healthy. I’m still figuring out what works and what doesn’t, but I’m in a much better place than where I started. I’ve also gained between 3-4 pounds since February, which I assume is hopefully muscle.

Workouts: I definitely improved on hitting the workouts I needed these past four weeks, but I’m still missing on my speed workouts. Luckily I’ve been able to throw in some 5k’s and hills as mini speed sessions to work on my turnover. Now I just have to work on cutting down splits and making sure I stay injury free until May 31st.

Overall: I’m really pleased with where my training is right now. Even though I run less often than others, and my weekly mileage isn’t too high, it’s what works for me and my body. My biggest goal is running a sub 2 half marathon, but I need to be healthy and injury free to get there.

I’m at a point with my running where I couldn’t be happier. These past four weeks have shown me just how strong I am, and what I’m capable of. I’m continuously on a runner’s high. This training cycle has been probably my best yet, and I don’t think I’ve felt this great about my running since college.

What’s your focus in the last four weeks of training? What’s your goal workout to prepare you for race day?


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