Hey there! I hope your week is off to a good start. Is anyone else dreaming of fresh guacamole and homemade tortilla chips? This is definitely my plan this evening. Flaky Fish Tacos with Mango Avocado Salsa and homemade nachos are favorites, too – happy Cinco de Mayo!
Fun news: I signed up for my 7th half-marathon! I ran Half-Marathon #6 in February of 2012 – over 3 years ago! That knee injury of mine got in the way of long distance running for a while, but I am ready to give 13.1 a go again. (Call me crazy, but I was actually considering doing the full marathon). Oh, yes – the race. I’m running the inaugural Humboldt Bay Marathon on Sunday, August 9.
Training | Half-Marathon #7
I will officially start training in three weeks on Memorial Day. I used Runner’s World Smart Coach tool (the free version) to design a training plan. I entered my current race time as my PR from Half #6. With little long distance running the past couple of years, I realize a PR (or even coming close to 1 hour 36 minutes) in August is a long shot.
The training plan has me running at a fairly quick pace (including weekly speed and tempo runs) in relation to the time I entered. I could have adjusted my race time for a slower training pace, but why not be ambitious? I’ll use the plan as a rough guide. I actually wanted a plan that included only three days of running per week, so I will most likely skip a run here and there when my body needs it. Rest and cross-training are my tickets to happy and healthy half training.
- Check out my Running Page to see how I trained for previous half-marathons, including tips, training plans & more!
Workouts | Week of April 27
I’ve been loving hilly walking on the treadmill (enjoying it while I can before training begins). I try to go to Strong Pump (weight lifting class similar to Body Pump) on Fridays and Sundays when I’m in town. Two yoga classes was the win of the week for me.
Monday – 35 minute hilly treadmill walk + 10 minute Stair Master
(3x)
- 10 bicep curls @ 10lb.
- 10 high pulls @ 10lb.
- 10 front raises 10lb.
- 10 renegade row @ 10lb.
- 10 knee push-ups
Tuesday – 60 minute yoga class + 30ish minute outdoor run/walk
Wednesday – 20 minute hilly treadmill walk + 10 minute Stair Master
(3x)
- 10 wood choppers @ 20lb. (ea. side)
- 10 globlet squats @ 20lb.
- 5 man makers @ 10lbs.
- 10 deadlifts @ 50lb.
- 5 single arm snatches @ 25lb. (ea. side)
(3x)
- 10 stab. ball tucks
- 10 stab. ball v-ups
- 10 stab. ball crunches
Thursday – 60 minute yoga class + 45+ minute walk (semi Rest Day)
Friday – 35 minute treadmill (20 min. run intervals + 15 min. walk) + Strong Pump Class
Saturday – approx. 4 mile park run
Sunday – 45 minute hilly treadmill walk + Strong Pump class
No Equipment Travel Workout
Half-Marathon Training // Week 9
Half-Marathon Training // Weeks 7 & 8
A Beach Day, Camera Clueless + Training Update
Half-Marathon Training // Week 5
I’ve never used Smart Coach, but I plugged in my numbers for a half in September and I’m intrigued. I am always so skeptical when plans tell me to do my long runs so much slower than race pace, but what I’m doing right now isn’t working so I think I need to trust the advice that I keep seeing and give it a try! Thanks for sharing :)
Keep me posted! Curious to know how you like it…
Woohoo!! So happy to hear that your body is feeling well enough to sign up for another half! I know how much that knee has been bothering you over the last few years. I’ve never used Smart Coach… might have to consider that if/when I train for a fall half. Right now I’m trying to get away from running (it’s proving difficult) and switch gears to swimming and biking for my tri in August.
Congratulations on signing up for another half! I’ve never heard of Smart Coach, but it looks like a really cool tool – especially since it’s free. I have a small (very small) itch to sign up for a half in the near future, but I haven’t pulled the trigger yet :)
Congrats on signing up for your 7th half! That training tool from Runner’s World looks awesome! And your paces are super fast, but I know you’ll do great seeing how you’re such a speed demon. ;)
K, now you’re making me want to go sign up for a race! But a much shorter one. :)
That’s so exciting. I haven’t raced in over a year and I’m kind of itching to start training again. I love fall races so I’m thinking I’ll condition over the summer and train/race during the fall.
Congrats on training for your 7th Half!
I was thinking about trying for a half-marathon PR this summer. I’ve never followed any sort of plan, but Smart Coach sounds right up my alley! Thanks for the suggestion.
Go for it, girl!
7th half-marathon?! Awesome! I ran my first in November… and am planning on running the same one again! I am training for the Charleston Distance Race, which is a 15 miler with a lot of hills, right now. It is in September. :)
Good luck – that sounds like a challenge!