Week 3 of training for the Frederick Half-Marathon is complete! As my long run reached 10 miles, I now really feel like I am actually half-marathon training. The workouts are tough but still very manageable! Let’s take a look at this week of training.
Weekly Run Down: Frederick Half-Marathon Training Week 3
Monday: Strength Training
Tuesday: Rest
Wednesday: 5 miles with 8 x 400s + Core Work
Thursday: 3 Miles + Yoga
Friday: 20 Minutes Spinning + Strength Traiing
Saturday: 10 Miles
Sunday: 4 Miles + Hip and Glute Exercises
Running
This week I had planned to do 8 x 400s as my speed work on Wednesday. During week 1 of training I ran 6 x 400s. I programmed both workouts into my watch. Last time I entered the workouts incorrectly and had to stop following the workout. This time I selected the wrong workout when I started running. I selected the one from 2 weeks ago (the incorrect one!) So it was a mess all around. I realized my mistake when I was on the 3rd set of 400s so I switched to the correct workout. I had to count the repeats in my head so I didn’t do too many. I still got the workout done, even though it didn’t go as smoothly as I would have liked!
I ran on the treadmill on Thursday and Saturday. It’s been really windy here which makes the weather unpredictable. (So when I am planning my workout and getting my clothes ready the night before it’s hard to know just how cold it will feel with the wind chill). It’s just felt easier to run on the treadmill for those early morning runs. Due to the wind and colder weather, I didn’t do any stroller runs this week.
Strength Training
I started a new phase of workouts this week and it felt good! I always like changing up the exercises I do. (My phases each last 6 weeks). I was a little sore from these workouts, but nothing I couldn’t run through.
Cross-Training
I did 20 minutes on my spin bike before strength training on Friday. I also squeezed in about 15-20 minutes of yoga on Thursday. I followed a “post-run” yoga routine and it felt good to just get in some light stretching!
I can’t wrap this up without mentioning the marathon trials! Did you watch? I was watching on and off and then got to sit down and watch the last 30 minutes or so. What a race! It’s runners like Molly Seidel that really inspire me. She has never run a marathon before and placed 2nd! How amazing is that?! It looks like it was a tough course and challenging conditions, and all the runners did amazing!
You may also like:
Base Building Week 4
Why Long Distance Runners Need to Include Speedwork in Training
5 Reasons to Run a Half-Marathon
How were your workouts last week?
Do you avoid running outside when it’s windy?
Do you usually get sore from strength training workouts?
Great job on the 400 repeats! 8 rounds are a lot, especially if have to count them in your head, haha! 😊
We have a lot of wind in Cape Town but I’d rather have wind than go on the treadmill!
Ugh the wind can just be so frustrating! Since I haven’t minded the treadmill lately I felt like it was a better option than the wind.
Funny, this week I’ve planned 8 x 400s for my speed work! I like that you change up your strength workouts, or have phases for them, that must makes things more interesting!
Luckily for us, Botswana is not very windy at all! It gets blustery in August/Sept for about a week but otherwise we are lucky to have very little “real” wind! The one time I was caught in the wind was not fun so I completely understand why you chose to run indoors!
That is nice that you don’t have much wind! I don’t mind it in the summer but in the winter it can be brutal!
I’ve messed up my watch workouts and fumbled through speedwork so don’t feel bad. You are not alone and the struggle is real! I know Atlanta well since we’ve been there to visit the college daughter many times and the terrain there is brutal! I love when the media has no clue who to focus on. Molly was amazing!
There were quite a few runners leading the race who I have never heard of before. It’s nice to see some new faces although I do feel bad for some of the other runners who fought so hard in those conditions!
Great job this week.
Thank you!
It was so windy last week and that made running super challenging. Strong and solid week of running for you. Nice job on the 10 miler! Thanks for thinking up today and have a great week ahead
Thanks! I’ve had enough of the wind, even though I avoided it for most of last week!
I think we all battled that wind in some capacity last week…UGH! The wind definitely shows no mercy, and, I agree, makes it a challenge to figure out the proper layers.
It really gets tricky! And my easy run yesterday didn’t feel nearly as easy as it should of thanks to the wind.
I completely understand taking it to the mill in the crazy weather–I just did my laundry for the week and ugh–so many layers mean so much laundry! It’s one of the reasons I don’t streak. It just wouldn’t be worth it to layer up for a mile!
I loved that Molly Seidel blasted through all the elites to come in 2d! Actually it’s fun to see 3 relative unknowns on the podium. Women’s distance running has so much talent!
I have no idea how we have as much laundry as we do, and thats even with some of my runs being on the treadmill! I totally agree about the new faces leading the race. It keeps things interesting!
Yes, the week was all over the place, warm in the beginning, then cold and windy. I never knew how to dress! Great job this week. Do you have a link for that post run yoga workout? I need to be WAY better at doing yoga, even if for just a short time…
I just looked for it and I can’t find it now! It was by Yoga with Adriene. If you got to Youtube and search for her she has so many options. I see a post-run yoga sequence but its not the one I did.
you’re doing so well with your training Lisa! I still can’t believe you did 10 miles on the treadmill! and yes it does really give the feeling you are half marathon training!!
I definitely get sore after strength training. sometimes more sore than other times! I often do things like I could do a couple of years ago and then regret it the next day!
I notice that with my runs now! I guess its been a while since i did speed work because I end up feeling sore and tight afterwards whereas a few years ago I could do those types of runs with no problem.
Congrats Lisa! Looks like you and I were workout twins on Saturday with 10 mile treadmill runs.
Yes! Not the best way to run 10 miles, but we got it done!
I love that you had such a great mix of workouts this week between running, strength training and cross training. Great job!
Thanks! It felt good to get in a mix of workouts!
400s are hard but also fun! I once did 12 and was so tired by the end. I think that was the first and only time. The Trials were AMAZING! I didn’t know anything about Molly but now I definitely know who she is. Pretty cool person!
It’s been a long time since I did 12 400s! That was probably the most I’ve ever done. Now its usually more like 8-10 max. Totally agree about Molly!