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Weekly Workouts + Half Marathon Training…Four Weeks In + Double Digits!

Watch out! Half marathon training is getting serious. I entered into double digits on my long run this week! It was the first time I’d crossed into double digit territory in well over three years. And it felt great!


I met my amazing running partners bright and early on Saturday morning. I have been all about getting my long runs done on Saturdays before I teach my 9:30 a.m. at Om Yoga. I like to get up early and get it out of the way so I can relax for the rest of the weekend. I also like starting super early so that I can have some time after to recover, shower, eat before I teach. We met at 6:45 a.m. It was 60 degrees and perfect running weather.

I love running with these girls because we start at a comfortable pace and increase it as the miles pass by without much effort. Here are the splits for Saturday’s run.

Mile 1: 9:37
Mile 2: 9:19
Mile 3: 8:43
Mile 4: 8:44
Mile 5: 8:53
Mile 6: 8:48
Mile 7: 8:33
Mile 8: 8:40
Mile 9: 8:41
Mile 10: 8:43
Last .62: 8:51

Average pace was 8:51. My target for this run was 8:58 so I’m happy with that pace.


This was a great long run because we actually ran some of the course that we’ll be running on race day! Including one KILLER hill! 🙂 I’ve run Thunder Road twice before and I’m excited to do it again.

I have completed four weeks of my training program and I can honestly say that I have never felt better during a half or full marathon training program before. My body is responding really well to the running, I’m recovering quickly, the paces feel challenging but doable…it’s all good! I am grateful!

Here’s a look at the rest of the week’s workouts…


3 mile easy run + Strength

5 rounds:

10 barbell back squats (75#)
15 supine toes to bar
10 bicep curls
10 tricep extensions


CrossFit + Spin

Every minute on the minute for 12 minutes:

6 thrusters (35#)
5 pull ups
4 burpees

So for this workout you perform 6 thrusters, 5 pull ups and 4 burpees at the top of every minute. If you finish before the minute is up, you rest until the next starts. If you are unable to finish before the minute is up, treat it as a 12 minute AMRAP. I finished all 12 rounds with about 15-18 seconds to recover at the end of every minute. After this 12 minute workout, I hopped into a spin class for 20 minutes for some easy cardio.


TRX Circuit + Tempo Run

I was auditioning a trainer at the gym and he put me through a great 20 minute TRX circuit. After this I knocked out my tempo run. 5 miles…1 mile warm up, 3 at 7:30, 1 mile cool down.



I was tired!!!! I didn’t even walk the dog this day.


2 mile easy run + strength/abs

5 rounds:

10 deadlifts (105#)
15 med ball ab mat sit ups
20 double unders


10 mile long run!


Teach BodyPump

I got an SOS on Thursday from the head of group ex at the Y asking if I could cover BodyPump so I agreed. It was super fun! 🙂

No yoga this week…my schedule just didn’t allow for it but I got in plenty of stretching and mobility work and I’m planning to take class on Monday morning.

Runners…when do you like to do your long runs and why? 


{ 13 comments… add one }
  • Teri || a foodie stays fit September 28, 2014, 6:30 pm

    I love reading about all your runs! Great job, especially on your speedy tempo!

  • Kacy September 28, 2014, 6:37 pm

    It’s so awesome that you are running again–and that it feels so good for your body! Plus side..you got some pretty hot running partners!!

  • Sarah September 28, 2014, 8:00 pm

    Hi Jen

    Really happy for you that you’re back into running! I, unfortunately, have injured my leg and cannot run for the next few months.

    I would really appreciate if you would share the 20 minute TRX circuit that you did?

    Am a bit depressed I can’t run (or do much lower body work at the moment) and would love to hear about TRX exercises.


    • Jen September 28, 2014, 10:25 pm

      hey sarah – i am so sorry to hear that you are sidelined. trust me, i know all to well what that feels like. i will post a trx workout soon!

  • Brynn September 28, 2014, 8:35 pm

    I miss my long runs! (Currently 2 days from my due date!) But I would always save them for Saturday or Sunday and head out after a little fuel. I loved just running, letting go and enjoying the scenery. Such a beautiful time of year to be out knocking down the miles.

  • Carrie (This Fit Chick) September 28, 2014, 9:05 pm

    HOLY crap you are fast! I could never go that long at that pace!! I love that band you have for your water! very clever!

  • Carrie September 28, 2014, 9:41 pm

    Training for the Chicago full in 2 weeks and I am like you for my long runs, Saturday’s and early. We actually start at 4:30am to beat the Alabama heat.

    • Jen September 28, 2014, 10:25 pm

      wow, that is so early! good luck. so soon!!!

  • meredith @ The Cookie ChRUNicles September 29, 2014, 6:14 am

    I love getting up early every Saturday for my long run! It’s such a great feeling when it is done and you have some time to relax before enjoying the weekend.

  • Lisa September 29, 2014, 6:42 am

    I love long run days! I would love to be able to run that early. Unfortunately, I have a health condition that needs tending to in the mornings. I get up at 4am on long run days so I can be out the door by 11am. The downside is that so much of my day is used up on these days. I would relish in your freedom! Good luck in the race.

  • Julie @ Running in a Skirt September 29, 2014, 8:25 am

    I like to long runs Saturday morning so you can relax the rest of the weekend and it sort of jumps starts to weekend with positivity!
    Your splits are awesome!!!!!!!!!! You should be so proud.

  • Amy September 29, 2014, 12:59 pm

    Training for the Tulsa Half in Nov – I like them early on Sat or Sun before the fam wakes up. Nothing better than running while the sun is coming up and most of the world is sleeping in. Jealous of your splits! Nice job!

  • Melissa Klotz October 28, 2014, 5:02 pm

    Do you have any tips for a first-timer? I’m on week 7 of 12 training for my first half-marathon. My goal is to finish in 2 hours or less. My long runs right now (I’ve run up to 8mi) have been averaging around 9:40 pace. Doing my “easy” runs around 10:20 pace. Any pointers or resources to check out would be appreciated! Thanks 🙂

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