‘Tis the motto of my life currently. Can I copyright it? It’s simple… to keep calm, I run. It really is the cheapest and easiest form of therapy. Speaking of running, how about I finally reveal my training plan for my upcoming half-marathon!?
On October 17, 2010, my running partner for life [a.k.a. Courtney] and I will be running the Nike Women’s Half-Marathon in San Francisco, CA. We have run 2 halfs together, and this race will mark our third. Unlike the previous two, we will sadly not be able to train with each other this time around, as I am now attending a different university. Running races together is a bucket full of fun, but I think the best part is the time spent together training, side by side – chatting, laughing, pushing our endurance, sweating, and accomplishing. I’m not looking forward to training for 3 months solo, but I must run on.
I will be using the 12-week training plan that the advisor of our running club made for us our freshman year of college [for our very first half]. However, since I have a few more miles on my legs since 2008, I will be turning up the training a notch – I want a PR!
The 12-week training plan from our advisor/best teacher ever is as follows:
- Run 30-45 min. 3-4x/week
- Cross train 1x/week
- Long run 1x/week
In 2008, for our first half, we started our first long run at 50-60 minutes, peaked at 100-120 minutes (10-12 mi.) on Week 9, and then tapered to 80 minutes (8 mi.) by Week 11.
- Rest 1x/week
How My Training Will Differ for Half #3:
- I will be ‘moving’ during training, changing up my routine a bit.
- I don’t have my partner in crime to run with.
- I will have The Resort, which means: a) more cross training b) interval/speed work
My goal is to strengthen my endurance for the remainder of the summer, so it will be easier to maintain when I return to the school scene. While at school, I plan to use spinning as my main form of cross training, the treadmill and indoor track for interval/speed work, and weight training for general strength.
Tentative Long Run Schedule:
- Wk 1: 60 min.
- Wk 2: 65 min.
- Wk 3: 70 min.
- Wk 4: 80 min.
- Wk 5: 90 min.
- Wk 6: 100 min.
- Wk 7: 90-100 min.
- Wk 8: 100-110 min.
- Wk 9: 100-120 min.
- Wk 10 : 90 min.
- Wk 11: 80 min.
- Wk 12: 1/2 Marathon!
I think that basically sums up my training plan for Half #3. Please don’t hold me to it too strictly, as some weeks there may be 2 rest days, some weeks there may be none. Life is going to continue on for the next 3 months as is wishes; I will do my best to stick with my plan, but if it gets sticky, I’ll just run on…
For the next 3-months, you will be able to follow my daily training here.
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Because I’m playing catch-up, Monday was a treadmill interval day:
45-minute run @ 2.0 incline
Set 1: 8 min. @ 6.8 / 2 min. @ 8.0
Set 2: 8 min. @ 6.8 / 2 min. @ 8.2
Set 3: 2 min.@ 6.6 / 2 min.@ 7.4 / 4 min. @ 6.6 / 2 min. @ 7.6 – random!
Walk It Out: 5 min. each @ 4.6, 4.4, 4.2
Today [Running Tuesday!], was a hill repeat day in the forest:
65-minute run, including 4 hill repeats [2 long @ 2 min. / 2 short @ 45 sec.]
I think that does it! Let me know if you have any bits of training advice, or questions about my plan. For my fellow foodies out there, more photos + recipes soon : )