Finally caught up on my training today. Opted to skip swim practice and tried to fall back asleep to no avail. Ended up running from here down and around Greenlake and back. It was a slow, messy sloppy run...

5.5 Mile Run @ 00:53:00

Then met with Cheryl and put together my training plan for hitting a PR (going for a 1:42 finish to beat my PR in 2004 of 1:44:07) at the Seattle Half Marathon. After that, got in some core and weights and called it good.

Core @ 00:15:00
Upper Weights @ 00:30:00


SEATTLE HALF MARATHON TRAINING PLAN
Paces:
1/2 Marathon 1:42:00, race pace 7:47, tempo pace 7:43-7:45 average, intervals 1:45 per 400 meters

Week Oct. 22-28
Interval workout 800-1600 meter with recovery =/- time (HR) or 2 minutes per 400 meter (total interval time 25-35 minutes). Add drills to warm-up
3 mile tempo - add a good mile warm-up, cool-down afterwards
13 mile long distance
1-2 times aerobic 3-4 miles

Week Oct. 29- Nov. 4
Hill workout (30 minutes of hill repeat of different lengths/recovery)
4 mile tempo - add a good mile warm-up, cool-down afterwards
14 mile long distance
1-2 times aerobic 3-4 miles

Week Nov. 5-11
Interval workout 800-1600 meter with recovery =/- time (HR) or 2 minutes per 400 meter (total interval time 25-35 minutes). Add drills to warm-up
15 mile long distance
1-2 times aerobic 3-4 miles

Week Nov. 12-18
Hill workout (30 minutes of hill repeat of different lengths/recovery)
6 mile tempo - add a good mile warm-up, cool-down afterwards
8-10 mile recovery long distance
1-2 times aerobic 3-4 miles

Week Nov. 19-25
Interval workout (5 x 400)
2 mile tempo - add a good mile warm-up, cool-down afterwards