Training Log – Zooma Annapolis Half Marathon (Week 3)

This is my training log for the Zooma Annapolis Half Marathon. (You can read my training log for week one here and week two 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. 🙂 I 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 even the 60s is hot for a long run!

May 2
21 min elliptical
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)
back extension/reverse leg lifts (on fitball)
side-lying leg lifts/crunches (on mat)

May 3 (Track Workout)
My overall Garmin data (4.68 miles, 42:03 min, 8:59 avg. page) doesn’t tell the story:
Warm-up: 1/3 mile walking; 1 mile running
Repeat 1: 2 laps (1/2 mile); 1/2 lap recovery
Repeats 2-4: 3 laps (3/4 mile); 1/2 lap recovery
Cool-down: 1/2 mile running, 1/4 mile walking
Notes: Most of my laps were in the 2:08-2:12 range. After a few laps I decided to ditch my iPod so I could set my own pace without being influenced by the beat of the music.

May 4
20 min TM: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 8 min @ 6.0 mph, 2 min @ 3.7 mph
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)
crazy stability ball tuck & pike from Yum Yucky’s Bikini Monday post
side-lying leg lifts/crunches (on mat)

May 5 (Treadmill Speed Intervals)
Warm Up: 5 min @ 3.7 mph, 5 min @ 5.7 mph, 5 min @ 6.0 mph
Speed Intervals: 3 min @ 7.0 mph, 1 min @ 6.0 mph (8 times)
Cool Down: 1 min @ 6.0 mph, 2 min @ 5.7 mph, 5 min @ 3.7 mph
Notes: I picked the 7.0 mph pace (8:35 min/mile) based on my track pace on Tuesday. It got hard for the last two intervals but mostly felt good. I took plenty of time to stretch and roll afterwards.

May 6
20 min elliptical
free weights:
deadlifts/military presses/push-ups
lateral raises/front raises/tricep dips
lunges/bicep curls
preacher bicep curls
bent-over rows/chest flies/crunches (on fitball)
wall squats/ French press
pike-tuck on fitball
side-lying leg lifts/crunches (on mat)

May 7 (full recap of my Glorious! run)
8 mile “speedy” neighborhood run (8:53 avg pace)

May 8
Yoga: “Forward Bends” program of my Rodney Yee A.M. Yoga For Your Week DVD