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Fred Lebow Half Marathon Training Week #6

 

 

So I really enjoyed this week’s workouts a whole lot. I mixed things up slightly which is good to do every now and then. At first glance, you probably wouldn’t even notice the changes in my routine but I noticed and loved it.

What was different?

Running: All of my runs, except for my long run, were on the treadmill – by choice. I decided that I really do not  like to run before its light outside so weekday runs are most likely going to be indoors for the time being.  I definitely found my groove and routine for running on the treadmill again and actually think that it helps me to be an even  stronger runner.

treadmill

Just stretching things out and getting ready to leave after finishing a great 7 mile run early Tuesday morning.

Treadmill runs really build up your mental strength (and physical strength) so that each run feels like such an accomplishment, sometimes even more than when you finish a routine outdoor run. I think I noticed this strength play out in my long run yesterday too < – We will get to that shortly.

Pure Barre: I decided to only do the Pure Barre Tone in 10 workouts instead of alternating in some of the longer DVD’s. I chose one or two Tone in 10 combos each morning. It was quick and to the point but definitely challenging.

Pure Barre

I really think the Tone in 10 workouts push you a bit more in less time which is great for rushed weekday mornings. If you missed my quick review of the Pure Barre Tone in 10 workouts, click here.

Yoga: I have been trying for a midday yoga break lately when I can. It feels so good to take a break and really stretch out my muscles, not just from running but from typing on the computer! My favorite is probably the Yoga For Runners:Pre-Run  practice even though I am practicing it well after my run rather than before but it really works for me so who cares.

Now that we are all caught up on the details, let’s take a look at my workouts.

fred lebow half marathon week #6

Monday – 6 Miles (Treadmill) & Pure Barre (Yoga in afternoon)

Pure Barre Tone in 10 Full Body Workout before heading to the treadmill for a fairly easy run.

Miles 1 – 3:  6.3 – 6.8

Miles 3 – 6:  7.1 – 8.0

Yoga for Runners: Post-Run in the afternoon.

Tuesday –  7 Miles (Treadmill) & Pure Barre (Yoga in afternoon)

I warmed before running with Pure Barre’s Tone in 10 Arms & Abs workout.

7 Miles in just about exactly 60 minutes. I don’t know exactly what took place during those miles other than I didn’t need a long warm up and the last 2 miles saw speeds between 7.2- 8.0.

Wednesday – Pure Barre & Gym Day

I liked today’s workout 🙂

30 Minutes on the elliptical followed by one mile on the treadmill at 7:56 pace.

Pure Barre Tone in 10 Combo:

  • Thighs & Seat
  • Seat & Abs

Thursday – 8 Miles (With hills on the treadmill!) & Pure Barre

I finally played around again with the incline and it wasn’t so bad! I want to put together a treadmill incline workout from what I did but I need to do it a few more times to get it down to a science for us.

Short summary of what I did:

First 4 Miles – incline between 0.5 – 3.5

Last 4 Miles – incline between 0.5 – 1.5 with more focus on speed

Pure Barre Tone in 10: Back & Cool Down < – I stopped using the 3 lb weights for this workout, I find it leaves my neck/right upper shoulder unhappy. Even without the weights, it’s still a good workout.

Yoga For Runners: Pre-Run  in midafternoon

Friday – 3 Easy Miles (Treadmill) & Pure Barre

I kept my pace easy which is not easy for me to do on the treadmill! I like to speed up but didn’t want to overdo it so I held between 6.3 – 6.6

Pure Barre Tone in 10:

  • Thighs & Abs
  • Seat & Abs < – skipped the ab part, just wanted the seat part 🙂

Yoga For Runners: Pre-Run  in midafternoon

Saturday – 13 Miles & Yoga

I nailed this long run! The plan was to follow one of Laura’s new tempo workouts. I modified it to fit 13 miles so I aimed for a 3-mile warm up, 7 miles race pace, 3 miles easy/cool down.

splits

A few hours later, Yoga For Runners: Post-Run felt great.

Sunday – No Running, Maybe Pure Barre?

Recapping a great week of running and workouts #running #halfmarathontraining #purebarre #yoga… Click To Tweet

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How was your week of workouts? Do anything different?

I think I need new socks with better padding at the toes. Which do you wear for running these days?

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  • Ellie January 10, 2016, 8:56 am

    My week of workouts was jumbled because I had a really busy work schedule. I also did my first fast finish long run which was really hard, both mentally and physically. I know it’s only going to make me stronger but…
    Ok question for you about using the incline, do you go at your normal pace and just increase the incline or do you go slower when you increase the incline like you would if you found a hill on a normal run? I have considered increasing the incline but don’t know how to do it and work myself into it without burning myself out.
    Ellie recently posted…Link Love [1/10/2015]My Profile

    • The Cookie ChRUNicles January 10, 2016, 9:03 am

      Hi! If I am raising the incline a lot (as in more than my usual .5 and above 1.2 or 2.0 – I do reduce my speed just like on a normal hill and then when I drop the inclined, I pick up the pace. I am going to do a post no it soon to help clarify

  • Lisa @ Running Out Of Wine January 10, 2016, 9:18 am

    I got my first pair of Feetures socks for Christmas and I love them so far! You did awesome on that tempo run- I think I want to try something like that over the next few weeks. The only thing different about my week was incorporating more movement throughout the day- so walking a little more, stretching at my desk, foam rolling every single night after work. I do think its slowly helping to undo some of the effects of my horrible posture and sitting all day.
    Lisa @ Running Out Of Wine recently posted…Meal Planning and Prep {Week of 1/2-1/8}My Profile

  • rachel @ Athletic Avocado January 10, 2016, 9:44 am

    I really wanna try pure barre so bad! It sounds like a great workout!
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  • Laura @ This Runner's Recipes January 10, 2016, 11:56 am

    Great week of workouts and thanks for sharing my link! I know I said this before but I am so happy you enjoyed the workout!
    I got SmartWool running socks for Christmas and they are amazing – just the right amount of cushion and they breathe and wick so well.
    Laura @ This Runner’s Recipes recently posted…Salmon and Mushroom Stuffed Baked PotatoesMy Profile

    • The Cookie ChRUNicles January 11, 2016, 5:01 pm

      I need some socks with extra cushion at the front, maybe I will try the smartwool

  • Fiona January 10, 2016, 1:26 pm

    I’m an advocate of 1000 mile anklet running socks. Comfy, not too thick or bulky and the double layer of material really does work wonders in terms of preventing blisters. I’ve tried a few Nike ankle socks but found they were poor quality, kept slipping down, picked up a lot more blisters and wore out very quickly after a few washes. Great week, hope next week is good too!
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  • Michele @ paleorunningmomma January 10, 2016, 2:39 pm

    Love my lulu socks with the padding – can’t remember what they’re called though. You are seriously going to crush this half marathon! Now just to hope for decent weather.
    Michele @ paleorunningmomma recently posted…Chocolate Banana Sunflower Butter Truffles {Paleo, Vegan, Nut Free}My Profile

    • The Cookie ChRUNicles January 11, 2016, 5:00 pm

      I looked the socks up, I don’t think I have that padded kind so maybe I will try them. OMG please pray for decent weather for us!

  • Arthi January 10, 2016, 3:19 pm

    I love the Balega socks!

    Lots of running this week but have been good about incorporating speed workouts/tempo runs/etc. It’s been fun to mix things up. I ran my half marathon yesterday and am gonna try to tone down the running next week and focus on cross-training. It’ll be like 10 degrees all week so should be easy to stay indoors 🙂
    Arthi recently posted…Rally. Race. Recover.My Profile

    • The Cookie ChRUNicles January 11, 2016, 4:59 pm

      I have a pair of Balega! Thanks for reminding me. Congrats on the race!