- M: 400 m swim, 2:03 / 100yd
- T: Rest
- W: 7.4 mi run @ 9:26 mpm
- R: 4.0 mi run @ 10:33 mpm
- F: 5.8 mi run @ 9:25 mpm
- S: 4.0 mi run @ 10:34 mpm
- S: 9.0 mi run @ 9:08 mpm
I took it easy Monday, with a swim to give my joints a rest after the half marathon. Wednesday, I did an endurance run at long run level of effort, though all my neighborhood runs are slower due to the hills. Thursday and Saturday were easy neighborhood runs. I did a couple up-temp sections during my Friday run, and a long run on Sunday. For some reason, Sunday’s long run just felt, well, long. I was tired the rest of the day. The deteriorating weather conditions are not helping my runspiration. Basically, rain makes me want to hibernate. I haven’t had a run yet where it rained on me the whole time, but I’ve definitely experienced intermittent rain.
I also did 135 push-ups, and I’m on track for about 4900 for the year. I’m nearly caught up with my objective of 5000 for 2017. I think doing push-ups has been really good for me, and I’m planning to set a new push-up goal for 2018. I can’t decide how ambitious to be.
Next weekend, I’m planning to attempt the Fall City Half Marathon, though I haven’t signed up yet, and I reserve the right to back out if the weather’s looking particularly nasty. If I do run, my racing plan is as follows:
- Miles 1-5: 8:30 – 8:40 pace
- Miles 6-9: 8:20 – 8:30 pace
- Miles 10-11: 8:10 – 8:20 pace
- Miles 12-13: 8:00 – 8:10 pace
My goals are:
- A goal – Break 1:50
- B goal – New PR (under 1:51:04)
- C goal – Run first 5 miles at better than 8:40 pace
Achieving C should be physically easy, but I always struggle at starting fast in a half marathon. It just feels like a bad idea. So, I’m trying to tell myself it doesn’t matter if I have to walk the last 3 miles as long as I start on-pace and go for it.
Hanson’s race equivalency calculator gives me a projected time of 1:47:42 based on my 12K time from last December, and I’ve done a lot of running since then. My recent 7K time projects a 1:41:02 half marathon; I’m 99% certain I can’t acheive that (and will not be setting out at a pace to try). Extrapolation is always dangerous, I suppose.