NAFHALF Training: Week 1!

3BlackCatCo_NAFHALF_Week01 Training for my fall half marathons have started! Technically, I’m training for the Disneyland Double Dare as well, but since the Navy-Air Force Half is my goal race, that’s what I’ll be using for this training cycle. I have big goals for the NAFHALF, mostly PRing my half marathon time. My current PR is 2:34:04 from the Historic Half in 2012 (my first half marathon). My last half marathon time was 2:42:55 at the Annapolis Running Classic (since my half during Dopey was unofficial). I would like to run under 2:30 at the NAFHALF. The course is very similar to the Cherry Blossom Ten Mile Run, basically with just 3.1 miles added. Even as familiar as I am with the course, I would like to do a few training runs around Hains Point since that killed me during CUCB (anyone want to run with me?!). I’m using a combination training plan from the PR Distance Training program I did back in 2012 and the Jeff Galloway runDisney Disneyland Double Dare training plan. Between those, I’ll be running 3 to 4 times a week depending on how I feel. Here we go! Monday 5/15: Boot Camp class (60:00)


Tuesday 5/16: Prince George’s Running Club Track Workout: 3.8 miles total
Avg HR: 158 bpm | Max HR: 182 bpm | Aerobic TE: 4.8 (probably a little too close to overreaching – I will definitely have to work on this next week)

Warmed up: 0.82 mi (12:26) then as a group we descended the ladder: we ran for 7 minutes, then 6 minutes, 5 minutes and so forth, with 3 minutes rest in between each round. I worked on keeping my heartrate below Z5, and it worked somewhat.

7:00: 0.57 mi @ 12:15 avg pace
6:00: 0.48 mi @ 12:34 avg pace
5:00: 0.41 @ 12:17 avg pace
4:00: 0.33 @ 12:11 avg pace
3:00: 0.25 @ 11:57 avg pace
2:00: 0.18 @ 11:06 avg pace
1:00: 0.12 @ 8:50 avg pace

Wednesday 5/17: Rest

Thursday 5/18: 2.47 mi (39:07) 15:49 min/mi
Avg HR: 145 bpm | Max HR: 170 bpm | Aerobic TE: 4.0

Easy run commute in 90 degree weather. I think I need to start bringing a water bottle to carry with me – and I NEED to remember my hat!

Friday 5/19: Rest

Saturday 5/20: 2.58 mi (38:43) 15:02 min/mi

I totally did not want to go for this run. I had worked our school commencement that morning then gone to a potluck with friends that afternoon. When we got home a bit before 8, I still hadn’t met my step goal for Fitbit’s Goal Day 2017. I had three miles on the schedule for Sunday morning and thought maybe I should just go and get it done before the light was gone. So I was out the door around 8pm with limited daylight. I managed 2.5 miles, but struggled with side cramps. It wasn’t pretty, but I got it done, I guess?

 Sunday 5/21: Rest
I celebrated with my local sorority alumnae chapter at their end of year party, where I was also installed as editor for the upcoming year. I have missed being part of a local group since moving away from Virginia (and I didn’t find an active group in Texas).


Total mileage for the week: 8.85 miles

A few goals for this week: adding in some yoga and strength training. In June, I’ll start swimming lessons to up my cross training!


Linking up this week with the Weekly Wrap, hosted by Hoho Runs and MissSippiPiddlin!

6 thoughts on “NAFHALF Training: Week 1!

  1. Chaitali says:

    Sounds like a great week! I’m doing the Avengers race at Disneyland in November and it will be my first multi-race challenge as well, so I look forward to hearing about the Dumbo Double Dare 🙂 I hadn’t heard of the aerobic TE measurement before, does your watch provide that?

    • heathermundwiler says:

      Awesome! Disneyland Half weekend will be my first west coast race. I’m a little worried hearing all of the reports after Tink, so I’m hoping they (runDisney West Coast) can get their act together! Yes, TE (Training Effect) is based on my heart rate and Garmin.

  2. Wendy says:

    Looks like a strong week to kick off your training! I’m a huge fan of cross training and strength training–my splits definitely improved once I added that into my training plans!

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