Week 2 Recap: Upping the Ante

Solid week #2. Decided to up the effort a bit vs. the basic half marathon plan since my body seems to be responding well to the exercise. Speed work felt hard, but good. Easy runs were supplemented with (4) 10-second hill sprints. The Long run on Sunday was a solid effort with increased mileage and more consistent pacing.
Total miles for the week = 22

Sunday, 28 September 2008, 8:45am
Target: 7 mile LONG run at 9:26 pace/mile
Actual: 10 miles = 1:29:28 (8:56 pace)
Based on the success of last week’s long run, I decided to extend the effort today by running all the way to Jesus Pobre. It was overcast, cool and breezy when I left. Felt strong, not breathing too hard, with good pacing throughout. Splits actually got quicker as I clicked off the miles. Finished the last 1.5 miles in a down pour running up el Montgo. Got home soaking wet and feeling good.

Friday, 26 September 2008, 11:00am
Target: 3 mile EASY run at 9:26 pace/mile
Actual: 4 miles = 36:45 (9:11 pace)
Standard 4 mile run. The weather was rainy and overcast, which allowed me to get started later than normal. Added an extra mile onto the workout, then finished with 4 hill sprints and a 0.5 mile walk up el Montgo.

Thursday, 25 September 2008, 8:45am
Target: 5 mile SPEED WORK = warmup + (2) 1 mile intervals (7:29 pace) w/ jogs + cool down
Actual: Completed full workout with speed intervals of 7:13 and 7:20
I felt like I was running fast, and it turns out I was (for me at least!). Was light on my feet and didn’t seem to be doing any heel strikes. Heavy breathing and very tired afterwards.

Tuesday 23 September 2008, 8:45am
Target: 3 mile EASY run at 9:26 pace/mile
Actual: 3 miles = 27:40 (9:13 pace)
Basic 3 mile run. Cool and overcast day. Finished the effort with 4 hill sprints and a 0.5 mile walk up el Montgo.

Monday 22 September 2008, 4:00pm
20 minute slow swim in the ocean at l’Arenal beach in Javea, Spain.
I’m not a swimmer, never have been. Although, being a long-time SCUBA enthusiast and wanna-be surfer, I am comfortable in the water. I have very poor form and breathing technique, but gave it a go nonetheless. Need to get some goggles if I start doing this more frequently.