Training Log – Zooma Annapolis Half Marathon (Week 2)

This is my training log for the Zooma Annapolis Half Marathon. (You can read my training log for week one here.)

My main goal for Annapolis is to train without getting injured and pace myself during the Half so that I finish happy and want to sign up for another one. 🙂 After tweeting with some women who ran this Half last year, I am revising my pace goal. I still plan to train for a sub-9:00 min/mile pace, but I will assess my goal on race day depending on how warm it is. I just don’t do well in the heat, and think the 60s is hot for a long run!

April 25
10 min elliptical (shorter than usual due to an incident with the snooze button)
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
squats/lateral raises
bent-over rows/hamstring curls/leg extensions (Bowflex)
chest flies/crunches (on fitball)
side-lying leg lifts/crunches (on mat)

April 26
4 mile hilly neighborhood run
RunKeeper Data: 41:05 min; Avg. Pace 10:13
Notes: Read my full report here.

April 27
17 min TM: 5 min @ 3.7 mph/1.5 incline, 10 min @ 5.7 mph/1.o incline; 2 min @ 3.7 mph/1.5 incline
Same free weights routine as April 25

April 28
TM: 45 min hill program (level 5)
Cycle 1 (4 hills): 5.7 mph
Cycle 2 (4 hills): 5.8 mph
Cycle 3 (4 hills): 5.9 mph
Cycle 4 (4 hills): 6.0 mph
Notes: No twinges, but I took lots of time to stretch afterwards.

April 29
20 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
preacher curls
lateral raises
bent-over rows
French press
chest flies/crunches (on fitball)
back raises/pike raises (on fitball)
side-lying leg lifts/crunches (on mat)
Notes: Yes, I was glued to the royal wedding during my workout! I used the foam roller during the whole Bishop’s message–maybe that’s why my ITB did so well on Saturday. I also focused on upper body and abs to give my legs a break before my long run (my glutes still complained during my run, though).

April 30
10 mile long run on the bike path (full recap here)
Garmin data: 10 miles; avg pace = 9:21 min/mile

May 1
Yoga = 20 min Forward Bends program from my Rodney Yee A.M. Yoga For Your Week DVD