This is the recap of Week 6 of Mo’ Cowbell Half Marathon training. We had a successful hill workout and introduced some speed in the long run for this week. I hit 5 days of training with ~25 miles for the week. I also decided to sign up for a nearby 5k in 3 weeks, on a whim. Why not?
Monday
off day
Tuesday
40 min treadmill recovery run – 3.54 miles @ 11:18 pace with 129 avg bpm
We had ac/heat installed in our garage gym so of course I had to test it out. Was so nice!
- 11:50
- 11:27
- 10:49
- 10:54 (.54)
Wednesday
off day – work was really busy this day and all I wanted to do after was just spend time with the family. That’ll put 4 days running back to back which I try not to do, but we will see how it goes.
Thursday
3 mile treadmill run @ 11:42 pace with 134 bpm avg
- 11:46
- 11:42
- 11:39
Evening 1.6 mile walk with the family
Friday
Went out thinking I was just going to bump my hill workout to Saturday because I lifted legs and my quads were so sore. After running .1 and realizing they were fine I changed my mind. So I had .12 run followed by 4.92 hill workout. If you saw my post last week then you would see what a terrible time I had on my last hill workout. I was so excited to find that one of my favorite hills (nearby) was the exact length I needed.
Hill workout – 4.92 miles @ 10:43 pace with 144 bpm avg
Workout was 8 x 1:15 at 5k effort, with 2 min recovery.
- 15 min warm up @ 12:36 pace
- 1:15 – 0.15 @ 8:13
- 2:00 – 0.16 @ 12:08
- 1:15 – 0.16 @ 7:40
- 2:00 – 0.16 @ 12:12
- 1:15 – 0.16 @ 7:55
- 2:00 – 0.17 @ 11:33
- 1:15 – 0.16 @ 8:00
- 2:00 – 0.17 @ 11:32
- 1:15 – 0.16 @ 7:43
- 2:00 – 0.17 @ 11:26
- 1:15 – 0.16 @ 7:38
- 2:00 – 0.18 @ 11:15
- 1:15 – 0.17 @ 7:29
- 2:00 – 0.18 @ 11:08
- 1:15 – 0.17 @ 7:10
- 2:00 – 0.16 @ 12:38
- cool down 11:47 – 1.07 @ 11:02
Kaylea (my 2 year old daughter) decided to pick my outfit today.
Saturday
40 minute run – 4 miles @ 9:59 pace with 144 bpm avg
- 10:05
- 9:51
- 9:49
- 10:11
Sunday
90 minute long run with the last 20 minutes faster – 9.19 miles @ 9:48 with 151 bpm avg
- 10:42
- 10:21
- 9:59
- 9:50
- 10:09
- 10:03
- 8:53
- 8:41
- 8:46
I’ve been having such fun during long runs. I think because I have been blessed with some good weather. I took a Huma apples and cinnamon gel at mile 3 and then tried a new SIS tutti fruiti gel at mile 6. The SIS gel does not need water consumption with it, so I chose to take it second in case I ran out of my electrolytes prior. At first I was taken aback by the texture. I think I like the texture but didn’t love the flavor. I have a few more to try to see if the flavor was what was off. The texture is just a really thin liquid. Once again, I grabbed these from The Feed.
I think next week is my last week of hill repeats and we welcome in some speed training. Three weeks from now I have a 5k that I just thought would be fun to do. No expectations.
