Here's my update about my training this week.
First, I did not do any cross training, but I did both of my regular weekday runs. On Monday (Labor Day) I ran 4.55 miles in 47 using 3:1 ratio. It was 90 percent humidity. Sweat a lot, but it felt pretty good.
My stats are here: http://connect.garmin.com/
My stats here here: http://connect.garmin.com/
Mile 1: 11:03
Mile 2: 11:04
Mile 3: 10:58
Mile 4: 10:56
Mile 5: 10:46
Mile 6: 11:18
Mile 7: 11:03
Mile 8: 10:19
Mile 9: 10:39
Mile 10: 9:58
Mile 11: 10:21
Mile 12: 10:59
Mile 13: 10:03
As you can see I was kept to the plan (at least as close as I could. I did run the first half using a 2:1 ratio. Then ran the next 3 miles at 3:1 ratio. The last 5K I ran using a 4:1 ratio.
All the specific details can be found here: http://connect.garmin.com/
Overall I felt wonderful during and after this run. I struggled a little bit on the mental side of things at mile 12, but I pulled it together during the last mile.
I am very excited to see what you have in store for me during these next 6 weeks or so between now and the Hershey half. My overall time was 2:20. This is less than 2 minutes slower than my PR. Very happy about this because I definitely held back on this run.
Note about the Galloway method:
1. I've officially converted to the "dark side" of run/walk/run
2. We had several comments about how we were walking and we were still keeping up with people.
3. My foot feels great after this half marathon using run/walk/run4. I feel wonderful after the run.
Can't wait to see what you have in store for me for Hershey. I'm enjoying today and the accomplishment of finishing a half marathon.
Monday, I'm back at the training.
My reflections about my training:
1. I am thrilled that I ran the Bird-in-Hand half marathon. It was a very well done race. A must run for all runners. Truly a world-class event even though it has a 1400 runners. They did an awesome job.
2. I want to work on my nutrition for the Hershey Half. I forgot my gel and I could have used that to finish even stronger.
3. Run/walk/run has been very helpful to get me back in shape after my foot issues.
4. Using a run/walk/run ratio will truly help me run until I'm 100 and that's the goal. Getting a PR is great when it happens, but it's really about running in community and enjoying the process.
Thanks for reading this post. More to come as I work to get under 2 hours for the Hershey Half. This means I need to take 18 minutes and 41 seconds off my PR (That I got earlier this year at the Chambersburg half).