Fred Lebow Half Marathon Training Week #7

 

One week till race day! We are getting close enough now to start monitoring the weather forecast as we simultaneously pray for good conditions. The usual January cold weather I can handle, it’s the snowstorms or any form of frozen precipitation that are a whole other story.

This week was another great week of workouts. Aside from yesterday’s long run, all of my runs took place indoors on the treadmill and I am not even complaining. I am getting used to the indoor routine yet look forward to my outdoor runs with fresh appreciation since they are few and far between these days.

treadmill

Do you know I have had the above lululemon Run Inspire Crop II pants for almost four years now and they are still my favorite pair?

While I know of a few of us running the Fred Lebow half marathon on Sunday, if you haven’t let Michele or me know yet that you will be there and you want to try to meet up with us before the race starts, please leave us a comment or send us an email! At some point this week we will attempt to finalize our race morning plans (like where we are parking in the city) and pick a time and a location to meet.

Fred lebow Half Marathon Training Week 7

Monday – 6.62 Miles & Pure Barre Tone in 10

The plan was to run 6 miles on the treadmill but since I didn’t feel totally warmed up until mile 5, I didn’t want to stop at mile 6 so instead I kept going until the 60 minute mark which came out to be 6.62 miles.

Pure Barre Tone in 10: Full Body plus Yoga a few hours later

Tuesday – 8 Miles & Pure Barre Tone in 10

I took the first half of this run easy (as I usually do on the treadmill) and then picked up the pace, holding steady as often as I could at 7.5 (8:00 min/mile pace).

Miles 1  – 4:  speed between 6.3 – 6.8

Miles 5 – 8: speed between  6.8 – 7.6

Pure Barre Tone in 10: Arms & Abs plus Yoga a few hours later

Wednesday – Cardio Fun in the Gym & Pure Barre Tone in 10

Easy miles or cross training was my plan for today. I combined the elliptical and treadmill which I haven’t done in a long time!

  • 10 minutes elliptical
  • 1 mile treadmill (6.3 – 6.6)
  • 10 minutes elliptical
  • 1 mile treadmill (6.8 – 7.6)

Pure Barre Tone in 10 Combo:

  • Thighs & Abs
  • Thighs & Seat
  • Seat & Abs

Thursday – 8 Miles & Yoga

I played with the incline on the treadmill again! I always run at 0.5 incline but I am trying to incorporate more incline work when I run on the treadmill to help me remember how to run a hill.

Miles 1:  warm up

Miles 2 – 4: Inclines between 1. 0 – 4.5 (higher inclines at easy pace and lower inclines at faster pace).

Miles 5 – 8: Inclines back down between 0.5 – 1.0, speed between 6.8 -7.5

Yoga For Runners: Post-Run later in the morning.

Friday – Pure Barre & 30 Minutes Easy Running

Pure Barre Tone in 10 Combo:

  • Arms & Abs
  • Thighs & Seat
  • Seat & Abs

30 minutes on the treadmill at an easy pace (6.3 – 6.8) which came out to 3.25 miles even.

Yoga for Runners: Injury Prevention later in the day.

Saturday – 11 Miles

The plan: 2 mile warm up, 7 mile temp, 2 mile cool down (based on Laura’s Tempo workout)

Actual: 2 mile warm up much faster than planned, 8 miles temp, 1 mile cool down.

I nailed this long run once again! My average pace for the first 10 miles was 2 seconds faster than last week (7:57) and I definitely felt as though I could have kept it going for 13.1.

splits

Yoga For Runners: Post Run later in the morning.

Sunday – No Running (maybe yoga)

Since this upcoming week is a taper week, I will be looking back at these previous posts:

Race Fueling Strategies

Taper Week Strategies

Great South Bay Half Marathon recap < – last half marathon back in the fall

Fred Lebow Half Marathon Training Week #7 #running #FLHM #halfmarathon #fitfluential #purebarre #yoga Click To Tweet

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When is your next race?

Which day do you normally do your long run – Saturday or Sunday or during the week?

Best thing you ate so far this weekend?

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Comments

  1. says

    I have a pair of leggings that I’ve run so many miles in they feel like a second skin! Unfortunately I took a spill on Monday in them so they now have a hole in the knee…but I doubt I’ll stop wearing them. My next race is in April. It’s a training half marathon that I really love. Hometown, hilly and usually nice weather. I do my long runs on Wednesday because I usually either don’t have to work or I work late. The weekends are my busiest time so a long run leaves me drained.
    The best thing I’ve been eating this week are my chickpea blondies. I finally made them after such a long hiatus and now I’m planning to change up flavors and ingredients and make them more often.
    Have a great week!
    Ellie recently posted…Click Bait [01/17/2015]My Profile

  2. says

    Great tempo run! I usually do my long run on Sundays. It used to be a Saturday but then I got into the habit of Sunday as then I can just put my feet up and chill out for the rest of the day! Whatever motivates you, I guess!
    Fiona recently posted…VentingMy Profile

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