#rnrstl half marathon training 2016: week 8

The Concrete Runner - Rock n Roll St. Louis Training

We’re are coming down to the wire, people!  This coming weekend will be my 12 miler run and then it’s all down hill.  The good news is:  I’m definitely feeling like I’m at the peak of my training.  Every week has been better than the next so far (*knock on wood*) and I am feeling better than I have in a long time.  I FINALLY feel like I am where I was prior to both babies and am ready to blow some times out of the water.

I am a little nervous about my 12-miler though.  I haven’t actually done a 12 mile run in training in YEARS.  I had been running for time for while (which I still really enjoy doing) but I know that I really do need to get a 12-miler in before my next half.  I really want to practice my race day strategy, but I’m super nervous about it.  I know that it will definitely give me some confidence going in to race day, but I know that it’s a very TOUGH strategy.  And definitely one I DO need to PRACTICE prior to the race.  Hopefully the cooler temperatures this week will make a 12 mile run a little easier.  I’m OVER this heat + humidity…

Monday:  OFFimg_7608

Tuesday:  10K @ 80% 10K pace (AM:  4 miles @ 8:11/mile, PM:  2.52 miles @ 8:01/mile)

Wednesday:  Run Bias HIIT
5 rounds:
Run 200m
KB Swings 15x
Bench Dips 20x
(1.66 miles)

Thursday:  5 x 1000m w/ 2:30 rest (4.05 miles @ 7:13/mile – rest time not included)

Friday:  Tabata Sprints (AM:  2.41 miles @ 8:17/mile, PM:  1.73 miles @ 7:48/mile)

Saturday:  4 x 1 mile w/ 3:00 rest (5.67 miles @ 7:18/mile – rest time not included)

Sunday:  10 mile long run (10.0 miles @ 7:50/mile)

Total:  32.04 miles

Last week of HARD training and then it’s all down hill until race day!