#gostl half marathon training: week 10

Only 1 more month of training before running my 9th? 10th? half marathon!  Is it sad that I honestly have no idea how many times I’ve run a half marathon?  All I know is that I have run GO! St. Louis more than any other race, no matter what distance.  I’m actually looking forward to running another 13.1!

I thought for sure this week was going to end up being one of those weeks where I felt completely set back in my training.  Track started this week, and while I felt completely overwhelmed the majority of the week, I got one of the best compliments I’ve ever gotten as a coach on Friday, which totally made me feel like I was actually starting to iron out all the kinks.  It’s hard to step in a fill someone else’s shoes who has had the program for the past 2 years.  I mean, I’ve done it with volleyball, but that program was not very successful when I stepped in, so the girls were more than happy to buy-in to my training.  Track, however, involves a lot more kids and younger kids and boys, who I am not used to working with.  But, so far, so good!  I’ve had to explain my coaching theories A LOT this week, but I am confident we will have another successful program that builds athletes and prepared them not only for the next level of competing, but their other sports as well.

Anyway, I digress… Setbacks, right?  Well, first of all, MacKenna was sick from last Saturday until about Wednesday, which meant I stayed home with her one day last week.  Thankfully, practice ended up getting cancelled that day, so I didn’t miss that.  And the 4AM workouts were only 3 days last week due to Kenna’s little virus.  So, I was able to survive those 3 days.  Of course, I ended up getting whatever Kenna had and I’m fighting to prevent it from becoming a full-blown sinus infection (hello nasal irrigation…), so those 4AM workouts those last 3 days of the week were not my favorite and my body was definitely not happy with me.

But, my training week ended with a very successful race, despite not feeling great.  I ran the Run to the Helmet 7K for the 2nd time (here is my race recap of the first time I ran the race), and while I didn’t medal or PR, I ended up pulling some pretty decent speed out and finished under my goal time!  I’ll recap the entire race later this week…

The Concrete Runner - Training Week 10

Monday:  30 minute easy run (3.75 miles @ 8:00/mile)

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Tuesday:  40 minute run @ 85% 5K race pace (4.98 miles @ 8:02/mile)

AMRAP in 6 minutes:
Hang Cleans 10x, 35 lbs
Squats 10x

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Wednesday:  30 minute treadmill run (3.74 miles @ 8:01/mile)

4 rounds:
Deadlifts 3x
Pushups 6x
Squats 9x

Yoga w/ the bestie

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Thursday:  5 x 1000m w/ 200m walk recovery (4.85 miles @ 8:15/mile)

Friday:  AMRAP in 20 minutes:
Run 400m (1.25 miles total)
Situps 25x
Squats 25x

1 mile of stairs w/ the track kids

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Saturday:  Run for the Helmet 7K – 1.63 miles up, 4.37 miles racing, 1.37 miles down (7.37 miles total)

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Sunday:  OFF

Total:  26.94 miles

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I’m really happy with where my mileage is right now.  I’m hoping that I can maintain 25-30 miles per week for awhile, especially during track season.  My goal is to be over 30 miles per week by the end of the year, which I feel is completely feasible since I have 2 more half marathons this year.  I love that long runs are feeling easier now more than ever – 90 minute runs seem simple and I’m recovering very quickly.  Even with racing and adding mileage on Saturday, I felt incredibly rested on Sunday, with minimal soreness.  Looks like I’m FINALLY making my comeback!

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