Two months from today I will be running my 4th half-marathon, the 35th Annual Bidwell Classic in Chico, California. That only means one thing… it’s time to train! For my previous three halfs, I’ve followed a 12-week training plan; however, with three 13.1 mile races under my feet, I feel like I have a strong enough base to train for a half in just over 8 weeks. I know I’m capable of running 13.1 miles tomorrow if I really want to, but if I want to run a fast race, I have some work to do.
I ran my last half in October 2010 in 1:43:21. I wasn’t expecting to beat my previous PR by 16 minutes, but it happened, and my surprising accomplishment got me hungry to run a 1:40 half [7:37 pace]. That’s really fast – at least I think so – but I think having a goal will keep me focused on my training, even if I may be shooting for the moon.
You’ve probably heard me complain about my recent knee pain. The last thing I want is for an injury to prevent me from quality training, and possibly break-up my blissful relationship with running.
the plan for half-marathon #4.
- Run 30-45 min. 3x/week – including interval training
- Cross train at least 2x/week – including yoga, cycling, and strength training
- Long run 1x/week
- Rest 1x/week
Tentative Long Run Schedule:
- Wk 1: 65 min.
- Wk 2: 70 min.
- Wk 3: 75 min.
- Wk 4: 80 min.
- Wk 5: 90 min.
- Wk 6: 80 min.
- Wk 7: 70 min.
- Wk 8: 60 min.
- Week 9: Race Week!
The Main Goal: to steer clear from injury while enjoying another round of training :) I created a new page for my training log – and will also enter my workouts into DailyMile – so you can follow me along my journey if you so wish.
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Speaking of all this training, I completed my long run for Week 1 this morning – 1 down, 7 to go! As you can see, 65 minutes was the tentative plan, but it turned into a 75-minute run… not because I ran farther, but because I ran with a couple of friends and it was a slow, hilly, chatty run ;)
I came home excited to try a new combination with my homemade granola.
Breakfast, oh boy!
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1/2 c. cinnamon vanilla granola
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1/2 c. 0% plain Oikos
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1/2 grated Granny Smith apple
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1 T sweetened dried cherries
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1 tsp. lemon zest
Love at first bite. Now I must make more granola.
Time to hit the yoga mat + ice my knee.
Carpe Diem!
Hill
Of Possible Interest:
- Sugar Struggle Post II: fed UP.
- My chia seed GIVEAWAY ends today at 8:00pm.
- Running a race soon? I love this easy-to-use pace calculator.
hillontherun
hillontherun
hillontherun
{ 10 comments… read them below or add one }
Wow! That’s a long run, but at least you enjoyed it with friends.
Go you on your next half! That is a really fast pace!
looks like a BEAUTIFUL and DELICIOUS breakfast!!
That is a super speedy goal, you can definitely do it :) You have a very realistic training plan. You’ll do great!
Looks like a good 9 week plan! I think with running it’s good to have goals that are realistic but also a little ambitious – I used to hold back, thinking “I’m not that fast”, but you really never know what your body is capable of until you go for it!
I have never thought of long runs in minutes, only mileage. Interesting! Do you keep track of the mileage you run or just go for the time?
I love the idea of grating apples! I always include them in my breakfast but only chopped, may try grated soon!
I do minutes since I don’t have a Forerunner to calculate my mileage easily; however, I have a pretty good estimate of my mileage, and of course am able to calculate it out when doing treadmill or track workouts.
The grated apple is a really cool idea. I can’t wait to try it in my granola and oats. Good luck training. I could never run that fast. Can’t wait to read all about it.
the dried cherries and lemon zest add SO MUCH PUNCH! <3
Good for you for putting together such an extensive training plan. Your granola looks SO good!!!!