Half Marathon Training - Runners World SMART Coach Week 3

After work I managed to fit in my training on day 15 of my 11 week Runners World SMART Coach schedule. Week 3 has another 10% or so increase in the overall mileage and this was seen today as my Monday easy run has gone from a 5 mile to a 7 mile run at a 9.20 pace.

I felt pretty good today its too early to tell but certainly my stamina and breathing felt better than recently. I ran the 7 miles in 1hr  2mins 49 secs which is just inside 9 minute miles. Splits were 8.30,8.49,9,8.53,8.50,9.01,9.43

So far I am running slightly quicker than the called for pace on the easy runs but not hitting the pace for the tempo runs. I am altogether very much a one paced runner. Hopefully following this schedule with regular tempo runs I will begin to correct this.  My first priciple aim though is to improve my overall stamina to build more confidence on the longer runs that I do which at the moment are up to 10 miles. I begin to tire around 7-8 miles and tighten up for the last 2 miles at the moment. Thats what I am aiming for with this training schedule is to improve my stamina and get my base mileage up to a good level the cream on the cake being any speed improvement in time to come.

Following a new tradition created by Kenley over at the Essence of Running today is also Music Monday. Check out his blog for details and join in by offering up a song that helps motivate you when out on a run.  Here is my first offer from the great band Jimmy Eat World whom I had the pleasure to see and briefly chat to at the Milton Keynes Bowl in around 2005.

Here is the lyrics and video to 23.

I felt for sure last night
At once we said goodbye
No one else will know these lonely dreams
No one else will know that part of me
Im still driving away
And Im sorry every day
I wont always love these selfish things
I wont always live...
Stop it...

It was my turn to decide
I knew this was our time
No one else will have me like you do
No one else will have me, only you

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine

Amazing still it seems
Ill be 23
I wont always love what Ill never have
I wont always live in my regrets

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine

Youll sit alone forever
If you wait for the right time
What are you hoping for?
Im here and now Im ready
Holding on tight
Dont give away the end
The one thing that stays mine...