This week I started my half-marathon training using the Nike Run Club app. I am running 5 days a week for this training. When I started the app I wasn’t sure how it was going to work but decided to stick with it after reading more on how the coaching works. This week I had three types of runs. I started off Monday with a benchmark run. This run is a 7 minute easy run, three minutes pushing yourself as fast as you can go, then a five-minute cooldown. The app uses this run to gage how you are progressing through the plan.
The second type of run is a recovery run. I had two of them this week. They are twenty-minute runs at an easy pace (5.5 mph). These are to get miles gained but should not be too difficult. The next type of run this week is a tempo run. This is the opposite of the recovery run. I’m running ten minutes at a pace that is challenging to me (7 mph). I’m trying to go as fast as I can but not so fast that I have to stop to walk or rest.
The final type of run is my long run. This week is for thirty-five minutes. Since I have been running for a longer period of time this should be a pretty easy one for me. I have to keep telling myself that these first two weeks of coaching is for the app to get to know a little more about me and what I can do. It sometimes feels like a step back but I am confident that doing it this way will make me a better runner and make my half-marathon a more enjoyable experience.
As for my strength/resistance training this week I worked out with my trainer on Monday and had a personal best for my dead lifts. I can feel myself, especially my grip, getting stronger as I don’t have as much difficulties with the dead lifts as I used to. This is also the third week I have been working out two additional days with weights. I was able to go up 10 lbs on most of my exercises this week. The only one I did not increse was on the pec machine. I also went back to the burpees instead of the push-ups. My trainer suggested I use the platform so I didn’t have to go all the way to the floor. I’m using three levels under the platform right now and that worked well for me.
Finally I got in another 2500 yards in the pool this week. I swim right after both of my additional strength training sessions. I swim 1250 yards (50 lengths) each day and my time is about 38 minutes. I don’t really go for speed at this point. I’m still just trying to focus on my form and burn calories. And if you read my earlier post, I also tried hot yoga this week. This week felt good. Weight still coming off at a nice pace. Maintaining muscle while still losing body fat.