Week 9 & 10 Half Marathon Training:
I combined week’s 9 and 10 because I travelled to Darwin for most of it (Tuesday 30th June – Tuesday 1st July). I squeezed in whapt training I could while I was away, and boy was I glad I packed my runners (even if it did feel super hot running in 30 degree weather, compared to the 10-15 degrees I’ve been running in Melbourne in)!
Week 9 ( Tues 30th, Wed 1st, Thurs 3rd):
Before we flew out to Darwin on the Tuesday night, I got off work a little early and went out for a quick 10km run before it got dark. It was a hard slog doing my new training plan from “Hippy Brad” (the other half of Move Fuel Love). This kind of run is my alternating tempo run – it sucks because it hurts, but you gotta do it!
On Wednesday after having a nice sleep in and a pretty relaxed day, Brad and I went to our old Crossfit ‘Crossfit Darwin’ for a WOD. It was awesome to catch up with some old friends (Sammy D, Annie I’m looking at you!), as well as doing a WOD in the heat for old times sake! Boy did we both forget just how hard it is working out in Darwin!
Next up was a lactate clearance tempo run (40 mins of running with 1km warm up followed by four sets of 1.2km at 5.35pace, recover 3min at 6.15pace – Repeat x4). This run was super hard in the Darwin heat, I just wasn’t used it to and found myself working super hard. Running along the esplanade is fairly flat too and I just felt rubbish!
Week 10 (Mon 6th, Thurs 9th, Sat 11th):
I started off the week with a 1 1/2 hour run. I had a wedding on the Friday, followed by catch ups with friends on the Saturday and relaxing on the Sunday. So a long run, late afternoon from Darwin waterfront, along the esplanade, past Mindil beach and the Casino to Darwin High School and back covered around 12km. It was hot, I had to stop and walk a fair bit too as I was trying to keep my heart rate below 175bpm. It was quite disheartening to be honest only covering 12km over an hour and a half, but I knew the heat was getting to me.
Next up was a run on the Thursday, running laps and laps (around 16 I think in the end) to run my 40min lactate clearance tempo run around the local oval. I felt SO much better running this run compared to the one in Darwin – it made such a difference to my breathing and mentality too!
Left (my run from Darwin and my run around the oval). The difference heat can make on your training.
I followed up these with a 1hr 45min long run (again keeping my HR below 175 – setting my alarm on my garmin). It was quite nice weather and found my heart rate managing pretty well. It was a nice morning (around 12degrees, so thankfully not too chilly). I ran on a handful of cashews and a coffee instead of toast too. This run (compared to other long runs around 16km I didn’t hit a wall, I honestly felt fine right up until the end. My pace was a lot slower than “normal” (at 6:40min/km), but I felt good and happy!
Stay tuned for Week 11….