Training Log – Zooma Annapolis Half Marathon (Week 5)

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

I can’t believe the Zooma Half is less than three weeks away! I am doing well with training without getting injured (knock-on-wood) and am a new convert to ice baths, which should help even more with that.  I am still on track with training for a sub-9:00 min/mile pace, but I am still wary of the weather on race day.  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 16
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 17 (4 mile tempo run)
Treadmill workout:
5 min walking warm-up
15 min running warm-up
4 miles @ 7.0 mph
3 min running cool-down
5 min walking cool-down

May 18
21 min elliptical
free weights:
single-leg deadlifts/military presses/push-ups
plie squats/tricep dips
forward + reverse lunges/bicep curls
step-ups/lateral raises/front raises
bent-over rows/hamstring curls/leg extensions (Bowflex)
crunches/tuck & pike (on fitball)
side-lying leg lifts/crunches (on mat)
Notes: My right leg felt “weak” after yesterday’s tempo run, so I decided to add in some single-leg strength moves (deadlifts, step-ups) and did reverse lunges for 2 of my 3 sets of lunges.

May 19 (speed intervals at track)
warm-up: 3 laps @ 9:30 pace
8 X 400:
2:14 (8:34): 2:12 (8:32); 2:12 (8:32); 2:09 (8:13);
2:11 (8:34); 2:06 (8:13): 2:09 (8:31); 2:07 (8:07)
cool-down: 3 laps @ 9:24

May 20
20 min yoga (Rodney Yee “twists” program)
free weights:
single-leg deadlifts/military presses/push-ups
plie squats/tricep dips
forward + reverse lunges/bicep curls
bent-over rows/lateral raises/front raises
crunches/tuck & pike (on fitball)
side-lying leg lifts/crunches (on mat)

May 21 (last long run before Zooma!)
10 miles, 1:30 total time