Week 2 of half marathon training program focused on continuing a good base before adding intervals, tempo drills and strength workouts. The weather (from over ten inches of snow to temperatures in the low teens) dictated some of the outside running (distance and pace). I alternated aqua jogging and treadmill workouts during the indoor days while I build up mileage and strength for back-to-back running days.
We had a very quiet Christmas week so added several hikes and walks to our running days. We were doing a “no present” Christmas until we decided that, given our training schedules for spring races (Doug’s training for the LA Marathon as well as his third Boston Marathon while I’m training for an April half marathon), a treadmill at home made sense. I knew this would be a possibility moving from California where running outside all year has been our norm to living in Colorado where trails can be icy and treacherous. I also have a husband who doesn’t like to train in gyms, recreation centers or fitness centers, so an in-home machine, while not necessary, keeps him happy.
Sunday: Run 5.3 miles on bike trails (very, very slow because cold and icy)
Monday: Run 4.4 miles easy/Walk 2 miles
Tuesday: Swim .85 miles
Wednesday: Run 5 miles easy
Thursday: Aqua jog (50 minutes at various paces = 5 miles easy)
Friday: Walk 5 miles (very cold but soaked up the stillness and quiet)
Saturday: Run 5 miles (treadmill: 3 miles@8:57; 2 miles@8:27); walk 5 miles (we are gluttons for punishment but coffee stops give me time to warm the toes before we continue)
I alternated various hip strength; core strength; and flexibility routines throughout the week. My glutes/hamstrings seem to be handling the mileage at this stage. The key is to build the base to about 30 miles/week at slow pace (half marathon goal pace +1:30-2:30).