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Navy Air Force Half Training Recap Week Six

August 4, 2014 By: Courtney @ Eat Pray Run DC32 Comments

This was a really good week. I feel like I’m getting comfortable with the new paces and also being realistic with how training fits into my life. I made a couple of adjustments, but overall, another solid week. Here’s this week’s training recap: 

Monday: Pure Barre at lunch. This was a great mid-day break. 

Tuesday: track day! We actually went to Lincoln Park for this week’s track work. Plan was 12×400 at 2:03, with a break after 6×400. The weather was beautiful and our legs were moving. We ran each split well below pace, with all of them at 2:00 or faster. I’m not sure what got into us, but I left that workout feeling AMAZING….AND with shins that were a little tender. Ouch! But it was worth it for that great track workout. We have been having so much trouble hitting our track paces, so this felt great. I think this may be the first time in a training recap that the word great and track have been in the same sentence. So there’s that…

2014-07-29 07.35.01

Wednesday: AM Pure Barre class. Because of course! 

Thursday: Evening outdoor barre class on the Georgetown waterfront. This was super fun and gave me a chance to hang out with my girl Mar! It was hard doing barre class outside with no barre, and the view was awesome. Such a fun evening! 

2014-07-31 19.13.53 2014-07-31 19.13.39

Saturday: We had 8 miles on tap, but switched out and ran 13.1 instead since I’ll be out of town next weekend. I wasn’t really looking forward to a half marathon, but figured I could slog through it. Then I went to my good friend Emily’s birthday happy hour and sent Julie this text around 10pm:

lots of wine

um, yeah. Maybe not the BEST idea before 13.1 but ya know…

So that happened. However, I was pleasantly surprised once we actually started running. I felt great. Like, 9:30 minute mile great — and I felt like I could’ve run even faster. Yet another new phrase for me in the training recap world. It was just one of those great days. However, my buddy was not having a great day and so we slowed the pace and just chugged along. In the end, had our run been a race we both would’ve PR’ed by quite a bit. I was happy with the whole run. But then we finished and holy moly. Que crazy sore calves. We immediately knew we needed a slow shakeout run the next day. 

2014-08-02 10.20.59

Sunday: We ended the week with a slow 5k. I didn’t wear my watch so I have no idea what pace we ran, but it was nice to stretch my legs out. Although they were still sore, I appreciated the run. 

How was your training? 

Linking up with Tara at Running N Reading for the Weekend Update!  

Running 'N' Reading


Comments

  1. Kathryn @ Dancing to Running says

    August 4, 2014 at 6:42 am

    Another great week, Courtney! It was so humid on Saturday, and I’m impressed that you switched up your training weeks and complete 13.1! I had 12.5 on the calendar, and thought about pushing myself to finish 13.1, but the humidity got the best of me.
    Kathryn @ Dancing to Running recently posted…Rock β€˜n’ Roll Virginia Beach Half Marathon Training Log – Week 14My Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 9:28 am

      i know, the humidity is the enemy. ugh ugh ugh!

      Reply
  2. Mar @Mar on the Run says

    August 4, 2014 at 8:05 am

    Looking good!
    Mar @Mar on the Run recently posted…Week 4: Lessons in Cross TrainingMy Profile

    Reply
    • Mar @Mar on the Run says

      August 4, 2014 at 8:06 am

      And great seeing you and catching up!

      Reply
      • cdredden@gmail.com says

        August 4, 2014 at 10:02 am

        thanks friend! it was GREAT hanging out — so much fun. gotta do that WAY more often πŸ™‚

        Reply
  3. Karen @karenlovestorun says

    August 4, 2014 at 8:10 am

    Awesome week! My training started today πŸ™‚ We will see how the first week goes!
    Karen @karenlovestorun
    Karen @karenlovestorun recently posted…ALL IN {Goofy Challenge/ Philadephia Half Marathon Training}My Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 10:25 am

      I saw your IG post — well done πŸ™‚ Happy training!

      Reply
  4. Chaitali says

    August 4, 2014 at 9:14 am

    That outdoor barre class sounds do fun! It sounds like you had a really great week, and congrats on the PR during the training run πŸ™‚
    Chaitali recently posted…Weekly ReviewMy Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 10:26 am

      it was a nice change of view for a workout πŸ™‚

      Reply
  5. AMP runs says

    August 4, 2014 at 9:44 am

    Wow what a great time for your long run! I can’t wait to get there. My 9 miler was a little slower than I wanted – was hoping for under 11 average, came in at an 11:05 – but I was happy with my strides the last mile and his a 10:24. Starting to throw in some of that speed work!
    AMP runs recently posted…Weekend Recap: White Linen and Long RunsMy Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 10:53 am

      girl…it has taken me awhile to get here and i’m still a work in progress πŸ™‚

      Reply
  6. Deborah @ Confessions of a Mother Runner says

    August 4, 2014 at 9:44 am

    Nice that you are finally enjoying your track workouts!
    Deborah @ Confessions of a Mother Runner recently posted…Spicy Summer GazpachoMy Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 10:57 am

      haha, “enjoy” is a touch strong, but that was a really good workout πŸ™‚

      Reply
  7. Tara @ Running 'N' Reading says

    August 4, 2014 at 9:57 am

    Courtney, that was a great run on Saturday! For years I avoided drinking any alcohol on nights before my long run; now, eh, not so much. πŸ™‚ I’m not sure that, for me, it makes much difference as long as I don’t go overboard and I’ve been hydrating well. I saw pics from Mar’s dinner after your barre class on Thursday night along the waterfront – I was so jealous! So glad you had a great week and weekend; thanks for linking up!
    Tara @ Running ‘N’ Reading recently posted…Weekend Update & the White River 4 Mile Classic!My Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 10:58 am

      that dinner was SO yummy and the view was amazing πŸ™‚ yeah, i’m pretty okay w/drinks before a run…just not TOO many πŸ™‚

      Reply
  8. Sarah @ Sarah's Book Shelves says

    August 4, 2014 at 12:14 pm

    Sounds like you had a great training week! I, too, love Barre class for my strength/stretch days – it feels so good to exercise without shoes!! I’ve never tried outdoor Barre, but it sounds fantastic!
    Thanks for visiting my blog today!
    Sarah @ Sarah’s Book Shelves recently posted…Natchez Burning by Greg Iles: Book ReviewMy Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 2:42 pm

      i loved the outdoor barre class – so fun πŸ™‚

      Reply
  9. Janelle @ Run With No Regrets says

    August 4, 2014 at 12:17 pm

    Congrats on a great training week! Barre is fun and vey challenging, I haven’t done it in months! Yay for your 13.1!! And I’m so jealous of your track work. I think you’re going to do great when race day comes!
    Janelle @ Run With No Regrets recently posted…Chasing Joy and Rock & Roll Philly Half Training: Week 4 RecapMy Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 2:44 pm

      you should give track work a try! it really does help with speed πŸ™‚

      Reply
  10. Ursula says

    August 4, 2014 at 12:41 pm

    Hey just found your blog on Run Salt Run and I’m so happy I stopped by. I’m so impressed with your shake out run. Seriously, after a tough run that’s impressive you laced up again the next day.
    Ursula recently posted…We Be RoadtrippersMy Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 2:10 pm

      thanks for stopping by! that shakeout run was not fast at all but it was soooo needed!

      Reply
  11. Sue @ This Mama Runs for Cupcakes says

    August 4, 2014 at 1:45 pm

    So glad you had such a great training week! I’m so jealous that you get to do barre so much! I wish My schedule allowed! And love that you had a glass of wine the night before your half mary πŸ™‚
    Sue @ This Mama Runs for Cupcakes recently posted…MCM Training Week 5–big changes and bad runsMy Profile

    Reply
    • cdredden@gmail.com says

      August 4, 2014 at 1:47 pm

      lol. you know me better than that sue — that fuzzy picture was actually my 3rd glass. lol. πŸ™‚

      Reply
  12. Sue @ This Mama Runs for Cupcakes says

    August 4, 2014 at 2:03 pm

    I’m even more impressed πŸ™‚
    Sue @ This Mama Runs for Cupcakes recently posted…MCM Training Week 5–big changes and bad runsMy Profile

    Reply
  13. Molly @alsoranagain.com says

    August 4, 2014 at 3:09 pm

    Sounds like a good, active training weekend! I didn’t train over the weekend–ran just one 5.5-miler as I rebuild my foundation. This is the first time in three years I haven’t been training for a marathon at this time of year. It’s weird, but I’m actually starting to get used to it and I kind of like it. My training doesn’t start until December, which should be a challenge.
    Molly @alsoranagain.com recently posted…Weekend UpdateMy Profile

    Reply
  14. nevie says

    August 4, 2014 at 3:12 pm

    so it’s probably a good thing we stick to short distances for me to try and keep up with you, because damn girl, i wouldn’t be able to keep up with you these days! by the time i’m up to a 9:30 pace for 13.1 you’ll be running boston πŸ˜‰ see you tomorrow?
    nevie recently posted…Marathon Training: Week 6 RecapMy Profile

    Reply
  15. Lauren says

    August 4, 2014 at 3:45 pm

    GREAT run for that half!! You are doing so great, friend!
    An OUTDOOR BARRE CLASS?? I want! That sounds like so much fun! I would travel for that. πŸ™‚
    Lauren recently posted…Double digits, weekend fun, and WOAH this is my 200th post!!My Profile

    Reply
  16. Lacey@fairytalesandfitness says

    August 4, 2014 at 4:56 pm

    Still have never done a Barre class but doing it outside I bet was fun. What a beautiful view! Nothing ever wrong with a glass of wine:) -L

    Reply
    • cdredden@gmail.com says

      August 6, 2014 at 4:21 pm

      nothing EVER wrong w/wine πŸ™‚

      Reply
  17. Michelle @ Running with Attitude says

    August 6, 2014 at 12:28 pm

    What a great week for you!
    Michelle @ Running with Attitude recently posted…Training Check-in: A Week of ShufflingMy Profile

    Reply
    • cdredden@gmail.com says

      August 6, 2014 at 4:20 pm

      thanks michelle – it was a good week!

      Reply
  18. Judith says

    August 6, 2014 at 8:44 pm

    If you can run 13.1 after a happy hour night, just think how great you’ll do after a taper πŸ™‚
    Judith recently posted…Skechers Go Meb Speed 2 Shoe ReviewMy Profile

    Reply

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