I’m only two weeks into training for the Nike Women’s D.C. Half, but I’m getting more excited for this race everyday! I had a great run at the track and a solid tempo run so I’m feeling really good about my speed training. I ran 28.7 miles last week. Here’s the day by day training breakdown…
Monday: Spin Class in the morning followed by a lower body workout as soon as I got home.
Tuesday: I was back at the track this week for my speed session. My total workout was 7.4 miles with roughly a 2.5 mile warm-up, seven 400-meter repeats on the track with 100-meter recovery jogs, and about a 2.5 mile cool down. I compared my times to my last 400-meter repeat track workout just about a month ago and was thrilled with the progress!
Wednesday: Today was another cross training and strength day so I got in another spin class at Revolve in the morning followed by a lower body workout and 45 minutes on the elliptical in the afternoon.
Thursday: I hit the treadmill at my apartment gym for an early morning 7.3 mile tempo run. For the second straight week I felt really strong on this. I started off with a one mile warm-up at an 8-minute pace then started the tempo pace at 7:47 increasing the speed every five minutes. I hit a 7:03 pace for my last five minutes before cooling down for a quarter of a mile back at an 8-minute pace. I stayed on the treadmill at a walking pace for a bit until my heart rate came back down, and stretched before heading off to get ready for the day.
Friday: Rest Day. It’s funny how used to exercising your body gets. It’s really hard for me to take a whole day off, but I’m really trying to train smart this time around!
Saturday: I was lacking motivation this morning, but finally got myself out on the roads around 10 for an out and back along the Custis and W&OD Trails. I’m glad I got myself out there. I made it 11 miles at an average 8:38 pace with the last 5 miles of the run all progressively faster ending with a 7:40 mile. The downhills on the way back definitely helped me out with that!
Sunday: I hit the treadmill at the apartment gym again for a quick 3 miler after a 15-minute warm-up on the stepper. I’ve always been able to run faster on a treadmill than outdoors, but still found my 6:58 pace at a .5 incline very encouraging and felt great after!