Week 9

Last week things were shuffled around quite a bit. I normally take Mondays off, but decided to run since my long run had been on Saturday. Then on Tuesday I decided to lay off the mileage a bit in favour of a mini-taper for the half marathon.

What's the point of a training plan if not to re-arrange it? ;)


Monday - rest 13K

I thought it would be a good idea to stock up on some mileage earlier in the week so I could take it easier closer to the race. I decided to just run a comfortable pace and see what that turned out to be. The roads and sidewalks were an icy mess and I had several close calls as I did my best to dodge the worst patches. At one point, I literally slid forward several feet on a stretch of ice, but somehow I didn't go down.
13.0K (8.1mi) - 1:13:09 - 5:37/KM (9:05/mi)



Tuesday - 24K medium-long (2 runs)

On Tuesday I was not in the mood to run at all. Missing my rest day really messed with my head! After consulting with my coach hubs, I decided not to force it and knew I could afford to back off the mileage a little with a race coming up. In the end I knew that missing one medium-long day would not affect my marathon in May, and taking it easier could only help my half marathon on the weekend. It didn't take much to convince me that day! I ended up running a little 6K over lunch and an even shorter run on the treadmill after work. I ran less than half of my originally planned mileage for the day, but didn't feel bad about it.

6.1KM (3.8mi) - 32:07 - 5:16/KM (8:28/mi)

5.0KM (3.1mi) - 28:46 - 5:45/KM (9:16/mi)



Wednesday - 10K 13K recovery

I finally had some mojo back on Wednesday and decided to capitalize on it by adding a few K to the planned run. Wednesday night is Run Club at my local store, so as usual I had some great company. A few of us vowed to stick to a nice and slow recovery pace and chugged along complaining about the bitter cold. It took me forever to warm up after the run - even my usual hot bath followed by cozy jammies and hot chocolate didn't seem to do the trick!

13.2KM (8.2mi) - 1:20:04 - 6:04/KM (9:46/mi)



Thursday - 13K 6K with 4x400 @ 5KRP

Having added Monday's run, I was able to lighten the distance on Thursday. I had some "gentle" speed work on the schedule - just enough to keep the legs moving, but not enough to tire me out. I had a physio appointment in the afternoon, which makes my muscles soooo happy but I usually try to avoid running afterwards. That meant a 5:30AM run so I was on the treadmill again. (I can't wait for spring/summer mornings!!)

I kept my intervals very conservative at 8.5 mph (=1:45/400), which is actually slower than my 800s in Week 6 and my 1000s in Week 8. I whizzed through this workout easily and felt like a bit of a slacker, but also knew that I was supposed to be taking it easy.

6.0KM (3.7mi) - 33:22 - 5:34/KM (8:57/mi) 



Friday - 6K recovery

I ran at lunch on a calm and sunny afternoon with barely a breeze and asked "Why oh why can't this be the weather for SUNDAY?" I had a hard time slowing my legs down and threw in some 100m strides to get some quick turn-over going. Last run before the race!

6.0KM (3.7mi) - 32:19 - 5:23/KM (8:40/mi)



Saturday - rest

Checking theweathernetwork.com every five minutes hoping the awful forecast would change! (it didn't)



Sunday - Chilly Half Marathon

21.1KM (13.1KM) - 1:42:22 - 4:51/KM (7:48.mi)

Race report to follow.

Total Week 9 Mileage: 70.4KM (43.7mi)
Total time: 6:22:09
Average pace: 5:26/KM (8:44/mi)

10 weeks til Mississauga Marathon