Well, I made it through the first week of training for the Navy Air Force Half Marathon. And I completely understand how my friends have dropped major time using this plan. It is not easy. My goal is to write a training recap each week…we’ll see how that goes! I’m proud for a strong first week…here’s how things went:
Tuesday: track day – 6x800s at 4:10 pace (translation: an 800 is two laps of a track — 1600m = one mile). It was tough. I took the first 800 waaaaayyy to fast and it dang near killed me. Here’s the set:
3:56 (my notes say — dying!); 4:10; 4:11; 4:11; 4:17; 4:15 — for an average of 4:03 — too fast, which explains how I felt afterwards. Pretty much like the bottom right picture.
Thursday: tempo day – 2 miles easy, then 3 miles at 9:03 pace, then 1 mile easy. I ran the first two easy miles in about 9:35 each. Julie and I met up and ran one of those easy miles plus all three tempo miles together. It felt fast, but I realized mid way through that I had taken auto lap off my watch, so I had no idea how fast. Turns out, it was pretty fast — the whole 5 miles (I didn’t time my mile cooldown home) averaged 9:06 — including the warmup. That would explain how exhausted I felt afterwards!
Saturday: long run day – 10 miles, easy pace. I roped Julie into doing 8 of my 10 miles with me (spoiler alert: she ended up running 10) and we met at the Capitol on a gorgeous morning. We ran down the National Mall, across the Memorial Bridge and down the Mt. Vernon Trial before turning around and doing it all again. The weather was the best you can hope for in a DC summer and Julie and I just enjoyed the run and the views. We ran an even 10 minute mile pace, finishing up in 1:40 – not a bad run, especially considering it was my first double digit run since the Cherry Blossom 10 miler!
I rounded out the week with two classes at Pure Barre and a massage on Saturday afternoon. I plan to get some swimming in for cross training as well this summer. All in all, I’m pleased with week one!
How was your week in training?