December 2019 Half Marathon
MaryLynn
After a slight derailment to our training plan, Week 5 was a strong training week for both of us! A couple of weeks ago, we were both involved in a car accident that kept Delilah from running for about 5 days due to muscle soreness. Fortunately, I did not experience any side effects from the accident and was able to run the Kansas City half marathon on October 19th.
Week 5 training involved a fun speed workout, a threshold run, a recovery run, and a 9-mile long run. I missed out on the recovery run and only did a 6-mile long run on Sunday since I had a race last weekend. I took two full rest days after the half marathon and pushed my running workouts to later in the week to give my body additional time to recover from the race. Although I wasn’t too sore after the race, I knew it was important to give my body adequate time to rest and recover.
Delilah
After taking a week off from training, it felt good to complete a week of runs and cross training on fresh legs. I was able to hit each target pace on the speed workout and felt great throughout the threshold run on Thursday. Friday’s Orange Theory class consisted of 25 minutes of hills (ouch), so I decided to skip the recovery run on Saturday and give my legs a break before my long run. The weather was perfect on Sunday and I finished my 9 miles feeling like I could keep running! Forcing myself to take a break last week and let my body recover was tough, but I’m so glad I did.
MaryLynn’s Tip of the Week: Cross training is a critical part of maintaining your running health. Delilah goes to Orange Theory which has a combination of rowing, weight training, and cycling all packed into an hour-long class. I prefer to hit the gym and get in a high intensity interval training (HIIT) work-out with some weights. Cross training has some awesome benefits such as injury prevention and improving overall fitness. Delilah and I both use cross training as a way to give our running muscles a break while still increasing our overall strength and endurance.
Delilah completed the speed, threshold, and long run and decided to skip the recovery run on Saturday. Friday’s Orange Theory class consisted of 25 minutes of running up hills so she wanted to give her legs a break before the long run.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Delilah | Cross Train: Orange Theory | Speed: 1.25 mile warm-up, 5 x 400m, 200m jog, 1.25 mile cool down | Rest | Threshold: 1 mile warm-up, 3 miles at 1/2 marathon pace, 1 mile cool down | Cross Train: Orange Theory (hills and arms) | Rest | 9-mile long run; 10:28 pace |
| MaryLynn | Rest | Cross Train: Tabata arm workout, Physical Therapy | Speed: 1.25 mile warm-up,5 x 400m, 200m jog, 1.25 mile cool down | Cross Train: Full body workout (weights) | Threshold: 1 mile warm-up, 3 miles at 1/2 marathon pace, 1 mile cool down | Cross Train: Full body workout (no equipment) | 6-mile long run; 9:36 pace |