Training Log – Zooma Annapolis Half Marathon (Week 4)

This is my training log for the Zooma Annapolis Half Marathon. (You can read my training log for week one here, week two here, and week three 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!

Less than one week after the Zooma Half, I am running the Lawyer’s Have Heart 10K. For the first time, and in honor of my Dad, I am fundraising for the American Heart Association, so please visit my donation page.

May 9 (Fun run in New York City!)
Total Distance = 4.63 miles (plus 0.6 miles each w/u + c/d)
Total Time = 42 minutes (plus w/u + c/d)

May 10
21 min elliptical
free weights:
deadlifts/military presses/push-ups
plie squats/tricep dips
lunges/bicep curls
wall squats with fitball/lateral raises/front raises
bent-over rows/hamstring curls/leg extensions (Bowflex)
chest flies/crunches/tuck & pile (on fitball)
side-lying leg lifts/crunches (on mat)

May 11 (Treadmill Hill Intervals)
Warm Up: 3 min @ 3.7 mph, 5 min @ 5.7 mph
Hill Intervals: 4 sets of 4 hills up to 6.0 incline (1 min hill, 1 min 0%), all @ 5.7 mph
Cool Down: 5 min @ 5.7 mph (no hills), 5 min @ 3.7 mph

May 12
21 min elliptical
free weights: same routine as May 10

May 13
Yoga: Beth Shaw YogaFit
Notes: I am taking it easy today since I plan to run *12* miles tomorrow. This Beth Shaw program is more of a full body yoga workout than my Rodney Yee DVD.

May 14 (12 mile run)
Garmin Data:
Total Distance: 12.03 miles
Total Time: 1:56:35
Average Pace: 9:42 min/mile

May 15
20-ish minute walk
Notes: When I woke up this morning I was not in the mood for yoga, but the chirping birds beckoned me outside. I can’t believe how *fresh* my legs feel after that 12 mile run. I am a compression apparel and ice bath convert!