NAFHALF Training: Week 4

3BlackCatCo_NAFHALF_Week04This week went really well! My first swim lesson was promising (despite our second lesson being cancelled due to cold weather-?!). I really enjoyed swimming and I think it will be a great cross training activity for the summer – and into the colder months thanks to the indoor pool on campus. We’re due for a warm up this week and I’m little worried about track on Tuesday night. But fall PRs are made in the summer, so while I’ll make adjustments like a slower pace, I won’t give up! How’s your training going? 

Monday 6/5: Swimming Lesson #1

My first swimming lesson went very well! It’s just me and one other swimmer, so it’s really nice to have basically one-on-one attention from the instructor. She asked what our goals were (mine: to learn how to properly breathe) and we got straight to work. We spent the first 25 minutes on freestyle drills, working with a kickboard and a water barbell, and then the last 15 minutes on breaststroke. I lost count of the number of laps, but I’d estimate probably over 12 lengths of a 50m pool. 20170605_190451

Tuesday 6/6: PGRC track night: 2.91 mi (40:13) 13:50 min/mi | Avg HR 153

I did my own workout instead of going along with the group and felt great. I like the option to run with people, but still be able to do my own thing if needed. My workout included 1 mile warm up, then 400m x2 at T(hreshold) pace(with 200m recovery) then 800m x2 also at T pace (with 200m recovery), then cool down. For each interval, my T pace that I was aiming for was between 10:41 and 11:10 (my *half* marathon goal pace is 11:26 to hit 2:30). I definitely overshot this for the 400m but was good for the 800m:

400m @ 10:05 avg pace
400m @ 10:29 avg pace
800m @ 10:52 avg pace
800m @ 10:58 avg pace

Next time, I could do a better job at not going out too fast to begin with!

Wednesday 6/7: 2.55 mi (33:35) 13:10 min/mi

Shifted my Thursday run to Wednesday to celebrate Global Running Day, planning to run home before my swim lesson. But the “unseasonably” chilly weather and a broken pool heater led to my swim lessons being cancelled (the littles who take earlier lessons were already having a hard time on Monday with the cold water). But I’ll take 60° weather for an awesome run! My goal was to keep between 12:10 & 12:56 for my easy slow run – which I did (after my 5 minute warm up walk)!

Thursday 6/8: Rest

Friday 6/9: 30 minutes on the elliptical plus 30 minutes strength & stretch – did my regular set of single leg deadlifts, hip bridges, clamshells, etc.

Saturday 6/10: 5.22 mi (1:08:44) 13:09 min/mi  

I met up with Prince George’s Running Club at a local National Park for an easy 5 miles. While my pace was slow, those hills were anything but easy! The first two miles were very hilly and hard, but the last three miles were awesome and I stuck to my goal easy pace (12:10-12:56).

Sunday 6/11: Rest

Total mileage for the week: 10.68 miles
Total mileage for NAFHALF training cycle: 38.29 miles

Current Plan for next week:
Monday: Swim
Tuesday: Gym AM & Track workout PM
Wednesday: Swim
Thursday: Run AM
Friday: Gym AM
Saturday: Rest
Sunday: Long Run (6 miles)


Linking up this week with the Weekly Wrap, hosted by Hoho Runs and MissSippiPiddlin and guest host KookyRunner.

2 thoughts on “NAFHALF Training: Week 4

  1. kookyrunner says:

    I love that you are getting into swimming! I hear it’s such a great workout for runners and really helps with your endurance. I’m not the best swimmer but I can do an awesome doggy paddle! Great job on all of your workouts this week, especially that super hilly weekend run!!

    Thanks for linking up for the Weekly Wrap!

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