Half marathon training – Weeks 10 & 11 – Ready to Rock n Roll

Posted by on Friday, June 26, 2009 · 1 Comment 

I am running the Rock n Roll Seattle half marathon tomorrow. It could be interesting. I have run a total of only 15 miles in the past two weeks. After graduation I went into vacation mode taking trips to the Olympic National Park with my parents and then down to Virginia to visit my best friend from high school. I did a lot of hiking/walking during these trips but did not feel compelled to run. You can see how my mileage took a nose dive in the graph below.

2009 Rock n Roll Seattle Half Training - What Actually Happened

I’ve run twice this week and my legs felt surprisingly sore and tight. This is not a good sign before going into a half marathon. I’m hoping some extra yoga will loosen things up. I’m making really modest goals for this race because mentally that’s where I’m at right now. Not every race has to be a PB effort.

  • Goal #1: Best case scenario <1:55:00 (8:47 min/mile)
  • Goal #2: Keep it honest <2:00:00 (9:09 min/mile)
  • Goal #3: Have fun and enjoy my last long run in Seattle

The weather forecast for Saturday looks perfect: 13C with 0% POP at start time. There are 17,500 people running the half and 7,500 running the full. This is by far the biggest race I’ve ever done and it’s also the first point to point race I’ve done. The start line is in Tukwila so I’ll be taking a shuttle from downtown Seattle to the start line on race morning. This race is being run my professionals though so I’m hopeful that race morning logistics will run smoothly. I wonder how many porta potties you need for 25,000 runners?

For the record, here are my last two weekly tables for this training cycle.

Week 10

15/06 XT Hiking along Barnes Creek (Olympic National Park)
16/06 XT Hike to Sol Duc Falls (Olympic National Park)
17/06 XT Hike in Hoh Rain Forest (Olympic National Park)
18/06 - Rest day, walk around Green Lake
19/06 6.0 mi Easy run: avg 9:54 min/mile
20/06 XT Walk dogs
21/06 XT Hike around Bark Lake, VA
Total 6.0 mi YTD: 617.9 miles

Week 11

22/06 - Rest day
23/06 - Rest/Travel day
24/06 5.0 mi Easy run: avg 9:41 min/mile
11/06 4.0 mi Tempo run: 2mi @ 8:17/8:02 min/mile
12/06 - Rest day
13/06 13.1 HALF MARATHON RACE DAY
14/06 - Rest day
Total 22.1 mi YTD: 640.0 miles


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Comments

One Response to “Half marathon training – Weeks 10 & 11 – Ready to Rock n Roll”
  1. Douglas says:
    June 26, 2009 at 5:40 pm

    Good luck on your race! And even if this one’s a bit painful, they’ll be a lot easier once you get back to Canada: you’ll only have to run the distance in kilometres, not miles, a savings of 60%!