a week in running

  • 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.