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!