Half Marathon - Week 19

Weekly Total: 30 miles. It is race week and I tapered slightly, cut back my pace run and pulled out some recovery miles.  Between this and carbo-loading I was ready to race.  See my results post for details.

Monday: Rest.
Tuesday: Speed work. 2x[800@7:45;400@7:15;200@6:45;1200@8:00]. 7 miles.
Wednesday: 48 minutes @ 8:03. 6 miles.
Thursday: 37 minutes easy. 4 miles.
Friday:  Rest.
Saturday: Rest.
Sunday: RACE DAY!

Half Marathon - Week 18

Weekly Total: 33 miles. Rough start to the week as I was still having issues with the infection. However, my body took care of the issue and on Thursday I got the all clear to exercise from my doctor.  Friday's pace run started off well but after about 5 miles I wasn't able to hold the pace and had to bail out a mile early.  I decided to try and run another pace run the next day and turned out to be great and I ran a sub-8:00 pace. Considering I didn't have a long run the mileage for the week was still in the range that I have been trying to keep at.

Monday: 55 minutes easy. 6 miles.
Tuesday: Rest.
Wednesday: Rest.
Thursday: 36 minutes easy. 4 miles.
Friday:  68 minute pace run. Tried to hold 8:00 min/miles but unable. 8 miles.
Saturday: Quality pace run. 70 minutes @ 7:50. 9 miles.
Sunday: 52 minutes easy. 6 miles.

Half Marathon - Week 17

Weekly Total: 26 miles. This was supposed to be a step down week that turned into a very large step down. After Friday's run I ended up having an issue with an infection in my groin that made it very difficult to run or walk.  I am going to see a specialist this week and figure out what it all means.

Monday: 38 minutes easy. 4 miles.
Tuesday: 57 minutes easy. 7 miles.
Wednesday: 2x[800@8:00; 400@7:30; 200@7:00; 1200@8:30]. 6 miles.
Thursday: Rest.
Friday:  80 minute pace run w/ 2M pickup. 9 miles.
Saturday: Rest.
Sunday: Sick.

Half Marathon - Week 16

Weekly Total: 38.8 miles.  Another quality running week which is doing wonders for my confidence.  I ran my tempo/pace run at 8:00 min/mile even with a severe cramp. Also, I celebrated my 29th birthday this weekend by running the half marathon course in Boston plus some.  It was a lot of fun and the course is much flatter than what I train on daily so I am feeling really good.  4 weeks left to the big day and now I am just going to work on sharpening, hopefully down to an actual 8:00 min/mile pace on race day.

Monday: 10 Hill Repeats @ 7.0% & 8mph. 6 miles.
Tuesday: 57 minutes easy. 6 miles.
Wednesday: 38 minutes easy. 4 miles.
Thursday: Rest.
Friday:  64 minute pace run w/ 1M pickup. 8 miles.
Saturday: Rest.
Sunday: 2:04 long-run. 14.8 miles.

Half Marathon - Week 15

Weekly Total: 38 miles.  Great week of training. Solid speed work and some real quality miles.  I am feeling much better now that I got my 3rd race distance long run of the training and held a pretty good pace of 9:00 min/miles throughout.  Also, had a really good pace run on Sunday despite feeling a little heavy in the legs during the first mile or so.

Monday: 2x[800@8:30; 400@8:00; 200@7:30; 1200@9:00]. 6 miles.
Tuesday: 57 minutes easy. 6 miles.
Wednesday: Rest.
Thursday: 2:05 long-run. 14 miles.
Friday:  38 minutes easy. 4 miles.
Saturday: Rest.
Sunday: 64 minute pace run w/ 1M pickup. 8 miles.

Half Marathon - Week 14

Weekly Total: 32.7 miles.  The start of the week was great with lots of quality miles including 8 miles at a sick 8:00 min/mile pace.  However, I may have pushed it a little too hard on Thursday as Friday I came down with a nasty head cold and was forced to lighten up my long run.  I have 3 longs at 13+ scheduled so as long as I get those in I should be fine.  Still trying to figure out what pace I am going to try and run at the half marathon, going to probably be 8:00-9:00 depending on how I am feeling that morning.

Monday: Rest.
Tuesday: 8 Hill Repeats @ 6.5% & 8mph.  5 miles.
Wednesday: 52 minutes easy. 6 miles.
Thursday: 8M pace run w/ 1M pickup. 8 miles.
Friday:  Rest.
Saturday: 1:40 long-run. 9.7 miles.
Sunday: 42 minutes easy. 4 miles.

Half Marathon - Week 13

Weekly Total: 28.2 miles. A lighter week of training this week and my first race since the beginning of January.  I had some quality runs this week and was very happy with the pace run on Wednesday that was 8 miles at roughly 9:00 pace. Next step for me is to figure out what pace I want to target for the race in May as I originally thought 10:30 but now its look like I should aim lower.

Monday: Rest.
Tuesday: 2x2M@8:30; 3x200@7:10.  5 miles;
Wednesday: 8M pace run w/ 1M pickup. 8 miles.
Thursday: 52 minutes easy. 6 miles.
Friday:  42 minutes easy. 4 miles.
Saturday: Rest.
Sunday: 50:05 - 10k road race. 6.2 miles.

Half Marathon - Week 12

Weekly Total: 33.8 miles. Another solid week of training and my 2nd training run at race distance. I am starting to really get the hang of running distances of 10+ miles. Also, I was able to get in both a full 10k at sub-9:00 pace in preparation for my upcoming race.  I am hoping I can drop the pace down to at least 8:30 for the race and come in under 50 minutes.

Monday: Rest.
Tuesday: 8 Hill Repeats @ 7.5% & 7.5mph.  5 miles;
Wednesday: 10k pace run @ 8:50. 6.2 miles.
Thursday: 52 minutes easy. 5 miles.
Friday:  42 minutes easy. 4 miles.
Saturday: Rest.
Sunday: 2:07 long run. 13.6 miles.

Half Marathon - Week 11

Weekly Total: 33.1 miles. Not sure if it was the lighter than normal week last week or that I was finally not feeling sick but I busted out some serious running this week.  In addition to some quality speed and pace runs during the week this is my first time ever running a half marathon.  It was definitely brutal but part of that is probably because I ran the first 10k at a personal best averaging sub-9:00 miles.  I am starting to feel much better about the race in May and really looking forward to seeing what I can do at the 10k in Groton as I am going to push hard and see if I can run a sub-54:00 10k.

Monday: Rest.
Tuesday: 2x1M @ 9:00 + 2x800 @ 8:00.  5 miles;
Wednesday: 42 minutes easy. 4 miles.
Thursday: 5 miles @ 9:50 + 1 mile pickup @ 9:00. 6 miles.
Friday:  Rest.
Saturday: 2:11 long run. 13.1 miles.
Sunday: 55 minutes easy. 5 miles.

Half Marathon - Week 10

Weekly Total: 27.1 miles. This was a step back week for me with some reduced mileage. I haven't really done one of these yet but I was coming off being sick at the start of the week and my body was feeling pretty beat up. I guess we will see next week if it makes it any easier or harder. I've got about 6 weeks of training before I taper and I'd like to get at least 2-3 race distance long runs in.

Monday: Rest.
Tuesday: 6 hills @ 8% grade & 8mph + warm-up/cooldown; 4.5 miles;
Wednesday: Rest.
Thursday: 5 miles @ 9:30 + 1 mile pickup @ 8:45. 6 miles.
Friday:  40 minutes easy; 4 miles.
Saturday: 1:34 long run. 8.6 miles.
Sunday: 42 minutes easy; 4 miles.

Half Marathon - Week 9

Weekly Total: 30.3 miles. An extremely good training week for me posting the most miles I have ever run in a week and my longest run to date.  I started using Gu Energy gels on my long run and the difference is night and day. I no longer hit that hard wall around 9-10 miles and this week even after 11 miles I had some gas in my tank.  I also ran a great pace run on Thursday running 6 miles or so at sub-goal pace.

Monday: Rest.
Tuesday: Good speed workout. 2x[1200@9:30; 800@9:00; 400@8:30]. 4.5 miles.
Wednesday: 37 minutes easy.  3.5 miles.
Thursday: 5 miles @ 9:50 + 1 mile pickup @ 8:00. 6 miles.
Friday:  Rest.
Saturday: 2:07 long run. 11.3 miles.
Sunday: 54 minutes easy w/ 1 mile pickup @ 8:00. 5 miles.

Half Marathon - Week 8

Weekly Total: 28.3 miles. Interesting week to say the least.  Tuesday I had to cut my workout short because I forgot my shoes at work and the backup pair I have are not made for running.  Wednesday I woke up and had something weird going on with my throat that was making it hard to breathe, but the doctor cleared me later that day. I ran a double session on Friday for the first time to give me a break before my long and because my dad was visiting.  Sunday was the first day I have run a double-digit long and I always said I would officially sign up for the half marathon after I could run 10+, so I am going to sign up this week.

Monday: Rest.
Tuesday: Easy 3 miles plus some rowing. 3 miles.
Wednesday: Rest.
Thursday: 2x2M@10:00 w/ recoveries + cool down. 6 miles.
Friday:  Morning: 56 minutes easy. Afternoon: 6x200 hill repeats at 9% grade & 8:30. 9 miles.
Saturday: Rest.
Sunday: 1:56 long run. 10.3 miles.

Half Marathon - Week 7

Weekly Total: 27.2 miles. This is the most miles I have ever run in a single week and in terms of small victories I ran the equivalent of a marathon this week.  I am finding that the speed work is really helping my aerobic capacity as the runs following it are really smooth.  I ran some sprints after my last run on Sunday on the treadmill and realized that I have the ability to go much faster than I used to.  I could probably have held the 6:40 pace for at least a half a mile if I gave it everything.  I am going to probably see if I can schedule a 5k in as I want to see if I can break 25:00 now which would be nearly 5 minutes faster than my last 5k.

Monday: Cross-training, 30 minutes of rowing.
Tuesday: 1200@10:00, 2x800@9:30, 4x200@8:45. All w/ recoveries. 4 miles.
Wednesday: 35 minutes on treadmill. 3.5 miles.
Thursday: 1:43 minutes easy. 9.2 miles.
Friday:  Cross-training, 30 minutes of rowing.
Saturday: 2x2M@10:00 w/ easy recovery. 5 miles.
Sunday:  60 minutes easy on treadmill w/ 6x200@6:40. 5.5 miles.

Half Marathon - Week 6

Weekly Total: 25.5 miles. Interesting week to say the least.  4 of my 5 workouts were on a treadmill including my first ever long run.  I think my new running route with the rolling hills seems to be improving my aerobic capacity because the 8.5 on the treadmill with no hills seemed like a breeze.  Although mentally, being on a treadmill for over an hour and a half can definitely make one feel like a hamster in a wheel.

Monday: Rest.
Tuesday: 4x200m hill sprints at 7 incline, 1 mile warm up and cooldown. 3.5 miles.
Wednesday: 35 minutes on treadmill. 3.5 miles.
Thursday: 58 minutes, 2x2M @ 10:30 w/ recovery jogs. 5 miles.
Friday:  Rest.
Saturday: 55 minutes easy on treadmill. 5 miles.
Sunday:  1:38 minutes easy on treadmill w/ 1 mile pickup. 8.5 miles.

Half Marathon - Week 5

Weekly Total: 24.5 miles. Very good week back in training after being sick.  Swapped my long to Saturday instead of Sunday because it was sunny and 40 degrees.  The 8.2 miles was pretty tough but I think I could have pumped out a mile or two more which is a good sign.

Monday: Rest.
Tuesday: Speed intervals w/ recovery jogs, 1200m @ Race Pace; 2x800m @ 10K pace; 4x200m @ 5k pace; 3.5 miles.
Wednesday: 35 minutes easy. 3.25 miles.
Thursday: 45 minutes. 2x2 miles @ 9:30; 4x100m Sprints. 4.5 miles.
Friday:  Rest.
Saturday: 1:35 at 11:30 pace.  8.2 miles.
Sunday: 60 minutes easy. 5.0 miles.

Half Marathon - Week 4

I am changing the format of my weekly posts moving forward. It will include a quick overview of how my running was and a breakdown of the trainings from each day so that I can better see the workouts I did.

Weekly Total: 14.25 miles. This was definitely a rough week. I had come off a really good week of 23 miles and felt like I was getting back into the swing of things but got grounded with a nasty head cold.  I was finally over it enough on Friday to run but man was I sluggish all weekend.  My long run was cut short because I could barely take another step despite it being beautiful out, felt like a waste of the nice weather we were having.

Monday: Rest
Tuesday: Sick
Wednesday: Sick
Thursday: Sick
Friday: 34 minutes easy. 3.25 miles.
Saturday: 55 minutes easy. 5 miles.
Sunday: 1:10, 3 miles easy; 2 miles at marathon pace; 1 mile recovery; 6 miles.

Half Marathon - Week 3

Looking back, I would really consider this my first week of real training although my mileage is about at the level it should be at week 3.  I ran my full 23 miles for the week, with 16 of it being on the "dread"mill but I really enjoyed getting back out onto the road for my long run.

I also have switched to a new running app called "RunKeeper" and now I can post my runs details.  Here is my long run for the week:

http://runkeeper.com/user/brianmbento/activity/24745122

I will still keep my stats updated on the blog for PRs, total miles and longest runs but if you want to see my running routes or split times at any point you should be able to just go here:

http://runkeeper.com/user/brianmbento/

This will show you an updated look at my runs for the week. And yes this weeks splits were terrible, 11:00 minute miles are not something i'm completely proud of but hey its a start.

Next week is my last week of 3-3-5-5-Long, as I am scheduled to move to 3.5-3.5-5.5-5.5-Long, which may not seem like much but 2 miles extra plus 1 mile extra for my long is probably going to be rough but hey no pain, no gain, right?

Half Marathon - Week 1 & 2

It has been a little hectic in the Bento household over the past few weeks as we prepared for the birth of our first child. I am happy to announce Colin Michael Bento was born on January 15th at 10:22PM. After about 5 sleep deprived nights, he is settling in nicely and I have been able to get back to my training, albeit slowly.

The week he was born was supposed to be my first week of training but I missed my long run since we were in the hospital. I still managed to log 18 miles that week including an absolutely amazing 5.5 miles of trail running in the snow in the Audobon reserve near our house. The trail running was at a slower pace, but I could really feel the increased cardio requirements on my body so I am going to try and do one of my medium runs on the trails each week to improve my endurance. The first week home very little running happened because we were getting adjusted but I joined a local gym that is 24 hours so I can go running whenever I find the time.

Here is my new running schedule given that I am going to actually try and be ready for the Boston "Run to Remember" Half Marathon in May. I am going to ramp up the mileage from 25 miles a week to 45 miles over the course of the training which should coincide nicely with the Spring, where I will be much happier running long distances outside.

Schedule Monday: Medium Tuesday: Short Wednesday: Strength/Stretching Thursday: Medium Friday: Short Saturday: Long Sunday: Strength/Stretching

Run Description Short: 4-6 Mile w/ Hill Sprints or Fartleks Medium: 6-8 Miles @ 10:00 Pace or Trail Runs Long: 8-15 Miles @ Half Marathon + 1:00 Pace