Half Marathon Training Week 5

Sea Kayaking in Ketchikan's Orcas Cove

I had to reorganize the whole week as we were flying out to Alaska Thursday night and I had a 15 mile run planned that week. Had I run it on the week-end at usual I would have had to do it on the cruise ship (which meant the dreadmill), no thanks, or on a stop Sunday but I couldn’t because we had sea-kayaking planned in Ketchikan. So instead I did my long run at the beginning of the week and the speedwork on the boat. It was a good decision.

Long Run: Half Marathon Course +2 miles
Goal: 15 miles @10:09 pace

Being that it would be my last run of 13mi or above I decided to run the course for the HM. I made the mistake to print the directions too small which resulted in having to stop at intersection to check where I was going (and stop the watch) and taking a few wrong turns. I added an extra lap around Beaverdam Lake to get me to 15mi.
The course was a little harder than I expected, partly because of all the turns, but also because it’s a bit of a roller coaster. I made it through though and with temperatures in the 70’s it wasn’t the hardest run I did this summer.
I felt like I was going slow to be honest, but surprisingly I was going at a much faster pace than needed. I guess it’s all about the perceived effort isn’t it?
I do look forward to see if I can improve my pace with an early morning run or not.

15.24 miles in 2h20’42” @9:13 pace

Group Tempo
Goal: 5 miles @9:34 pace

We met in Bent Creek. The goal was to go up North Boundary Rd for 30mns and turnaround. I have no clue how far we went exactly because starting a certain point it all looked the same. But my guess is about 3 miles up? On the way down I ran with a long legged fast guy, we were chatting and I had fun attempting to keep up. To be honest he adjusted his pace so I could because he could have gone a lot faster. We hoped off the forest rd after that for a blissful stretch on a dirt trail before heading back to the parking lot. There everyone turned to me and said “you’re still alive?”. I guess they expected me to be beat after following him but I actually really enjoyed the challenge.
I only talked with him for so long though, once we were done with the downhill and on the trail I had to focus on my running and save my breath.
Rice Pinacle->North Boundary-> turned back around-> Ledford trail ->Wold Branch->Deer Lake Lodge

7.37 miles (give or take) in 1h01’18” @8:19 pace

Speedwork on a Cruise Ship
Goal 10-20mns warm-up, 10x400m @8:35-8:30 pace 10mn cool-off.

I woke up right before 6am thanks to jet lag. All I could think about was to go on a run on the deck, enjoy the scenery and feel the coolness.
I was told it was 6 laps to a mile so I based my run on that. I knew I wouldn’t be able to be accurate to 400m. I wore my running skirt and didn’t need any water. I did get quite a few comments from other runners which was kind of fun. Later that week I met a mom and her son in our hallway and she too commented how was I was going. It wasn’t until I computed the times that I realized how fast. Alaska is really good for me.

1mi @9:24 pace in 9’24
510m repeats @6:15,6:18, 6:40, 6:40, 6:28, 6:34, 6:31, 6:31, 6:37, 6:21
in 1’59”, 2:00″, 2’07”, 2’07”, 2’03”, 2’05”, 2’04”, 2’04”, 2’06”, 2’01”
1mi @ 11:50 pace in 11’50

I’ve never run under 7:00 pace that I can recall. Totally shocked, impressed and happy with that. I just felt like it.

Cross training included sea kayaking in Katchikan with the wonderful Southeast Sea Kayakwhere we saw a whale bubble feeding. Amazing!

Humpback Whale at Orcas Cove, Katchikan, AK

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One comment on “Half Marathon Training Week 5

  1. Pingback: 2011 Running Review | Trail Running Chick

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