Talladega 21000 (half marathon) training plan (8/25-31/2013)

Training Plan
Sun, 8/25/13 - Long run (11 mi)
Mon, 8/26/13 - Strength training and cardio
Tues, 8/27/13 - Hill work/treadmill (6 mi)
Wed, 8/28/13 - Strength training and cardio
Thurs, 8/29/13 - Speed work/treadmill (7 mi)
Fri, 8/30/13 - Strength training and cardio
Sat, 8/31/13 - Easy run (6 mi)
Total miles - 30

Hills training on the treddy

Today I took my marathon training inside on the treadmill (1, it  rained late this afternoon and it turned out to be quite muggy and 2, I wanted to know and be able to control the elevations.  Several of the treadmills at the gym had some sophisticated training programs pre-set.  I tried the rolling hills program at level 2.

I started with a jog/walk @ 4.0/3.5 mph for 2:00/3:00.  I did that until I reached the 35:00 point.  Then for the remaining 15:00, I pushed the speed up 0.1 mph for both the jog and walk phases (4.1/3.6, 4.2/3.7, 4.3/3.8 mph).  For the last  phase (4.3/3.8 mph),  I jogged 3:30, then walked/slowed down to 3.8 for the remaining 1:30.  The hills were manageable (not too taxing, but gave me a good burn - max incline 1.5%).  I finished with a 5:00 cooldown:

For me, using the treadmill is a good training tool for hills because
I can stay motivated and moving!

Running time
50:00, 3.15 mi (392 cal - machine, 635 cal - heart rate watch)
Total time (with cooldown)
55:00, 3, 33 mi (415 cal - machine, 691 cal - heart rate watch)
128 ft climbed
Avg pace - 16:30/mi
Avg speed - 3.63 mph
Avg heart rate - 150

My (Not-so) Sunday's Best Workout

Only managed 3.56 mi (60:01, 453 cal) on the treddy today.

Talladega 21000 (half marathon) Training Plan Do-over (8/18 - 8/24/2013)

Training Plan
Sun, 8/18/13 - Long run/treadmill (10 mi)
Mon, 8/19/13 - Strength training and cardio
Tues, 8/20/13 - Hill work/treadmill (6 mi)
Wed, 8/21/13 - Speed work/treadmill (7 mi)
Thurs, 8/22/13 - OFF
Fri, 8/23/13 - Strength training and cardio
Sat, 8/24/13 - Easy run (6 mi)
Total miles - 26