Week 1 Recap: Solid Start

I just completed my first week in the 9 week build-up to the half marathon in Gandia, Spain in mid-November.  I feel really good about the progress. My first long run today, Sunday, was much easier than I expected.

Sunday, 21 September 2008, 8:00am
Target: 7 mile LONG run at 9:26 pace
Actual: 8.5 miles = 1:20:07 (9:25/mile pace)
Felt fantastic today! Left earlier than normal to run the first 5 miles with my running partner. The target workout today was a 7 mile run at a nice 9:26 pace. We covered the first 5 miles at a slightly slower pace – slow enough to talk and have a conversation. Discovered some new trails and off-road paths in Les Valls headed towards Jesus Pobre. We then parted ways, and I finished up alone with another 3.5 miles at a faster pace, around 8:45/mile. The slower pacing, earlier run time (not as hot), some new Spanish “Gatorade” called Isotonica, and a decent breakfast all contributed to a great run. I could have gone further, or faster…

Friday, 19 September 2008, 8:45am
Target: 2 mile EASY run at 9:26 pace
Actual: 2 miles = 18:45 (9:22/mile pace)
Super easy run. Finished the effort with 3 hill sprints and a 0.5 mile walk up el Montgo.

Thursday, 18 September 2008, 9:15am
Target: 5 mile TEMPO = 1 mile warm-up + 3 miles at 7:55 pace + 1 mile cool-down
Actual: 1 mile warm-up jog + 3 mile tempo at 8:04 pace + 1 mile cool-down jog
Late start. Very, very hot and humid. Super difficult to keep my pacing. The short walk I had to take to catch my breath showed as I missed my target pace by about 30 seconds.

Wednesday, 17 September 2008, 6:30am
Target: 2 mile EASY run at 9:26 pace
Please see the Running in the Dark post.