I am currently training for the Nike Women’s Half-Marathon in San Francisco, CA on October 17, 2010. It will be my 3rd half, and I anticipate it to be the best yet! I will be recording my training below from July 17 until Race Day [you may click on individual workouts for details].
Check out this post to read my specific 12-week training plan!
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- Saturday, July 17: 40-min. run
- Sunday, July 18: 3 months ‘til Race Day!
- July 19: 45-minute treadmill + strength training
- July 20: 65-minute run [hill repeats]
- July 21: 30-minute run [hill repeats] + strength training
- July 22: 37-minute interval run
- July 23:
- July 24: 49-minute run
- July 25: 45-minute run/walk
Notes: I felt strong at the beginning of the week with a total of 4 interval runs. A busy weekend resulted in a couple slow, shorter runs; though, all together, I feel like I’m on the right track towards a great training “season”. I hope to fit in more cross training in the weeks to come.
- July 26:
- July 27: 52-minute run
- July 28: 45-minute run + 15 minutes stretching
- July 29: 58-minute run + 10 minutes stretching + 10 push-ups + abs
- July 30: 60 minutes DanceFit
- July 31: 90-minute run
- August 1:
Notes: Overall, Week 2 of training went well. My 90-minute run wasn’t exactly planned [a little too early for 10 miles], but I had no problem endurance wise; I felt strong. I’m a bit disappointed about the 2 rest days, but perhaps I’ll make up for it next week…
- August 2: 45-minute run
- August 3: 35-minute run [hill repeats] + 15 minutes stretching, abs + arms
- August 4: 50-minute run + 75 minutes yoga
- August 5: 61-minute run
- August 6:
- August 7: 88-minute run
- August 8: 98-minute bike ride [20.2 mi.]
Notes: I stayed on track with my training this week with 4 shorter runs, 1 long run, 1 rest day, and cross training [yoga + bike ride]. I wish had fit in more strength training, but I am planning to do a lot more of it once I’m back at school. My long run on Saturday felt relatively easy; I don’t need to be running that time/distance this early in my training, but the stronger and more fit, the better!
- August 9: 42-minute run
- August 10:
- August 11: 20-minute treadmill run [2.25 mi] + 2 x 1 mi. indoor track run + strength training
- August 12:
- August 13:
- August 14:
- August 15: 56ish-minute run [~6 mi.]
Notes: I expected to have a bit of a set-back week due to travelling, but I did not expect to get sick. I’m good at listening to my body, so I didn’t force exercise upon myself. However, sometimes opportunities come up that are worth more than a common cold, so I did decide to participate in the HLS 10K run on Sunday… and I don’t regret one, sweaty minute of it. It was easily one of my most memorable runs yet.
- August 16:
- August 17: 2 months ‘til Race Day!
- August 18:
- August 19: 30-minute treadmill walk + 10-minute treadmill run + strength training
- August 20:
- August 21: 30-minute spin + 20-minute treadmill run/walk + 1 mi. indoor track run + strength training
- August 22: 20-minute treadmill run + 2 x 1 mi. indoor track run + 5 min. row + strength training
Notes: I was only able to get in a mere three days of exercise again this week. Of course, this was not part of the plan, but I wanted to recover fully from my ear infection before going at it again. I started feeling much better by Friday, so I fit in two decent workouts over the weekend. I’m hoping that these past two weeks were my only set-back in training. No time for illness or injuries – I gotta run!
- August 23: 30-minute treadmill run + 15-minute spin + 1 mi. indoor track run + strength training
- August 24: 20-minute treadmill run + 1 mi. ITR + 2 x 0.5 mi. ITR + strength training
- August 25: 20-minute spin + 1 mi. ITR + 60-minute WRECPump
- August 26: 60-minute spin + 0.5 mi. ITR + abs
- August 27: 20-minute treadmill walk + 20-minute StairMaster + 1 mi. ITR
- August 28: 32-minute run
- August 29: 46ish-minute run
Notes: This week was definitely full of exercise… of all sorts! You can see I have worked out every day since last Saturday. I didn’t force myself to do so, I wanted to. I was simply making up a bit of lost time from the previous two weeks ;) It is looking like I am not going to be following my original training schedule too closely [at least I haven’t thus far], but I had a feeling that might happen. I feel the cross-training is making me stronger; however, I can’t forget about the long runs. After all, 13.1 miles requires endurance.
- August 30: 2 mi. ITR + 60-minute WRECPump
- August 31: 2 mi. ITR + 20-minute treadmill run + 20-minute spin [7.5 mi.]
- September 1: 1 mi. ITR + 60-minute WRECPump
- September 2: 2 mi. ITR + 50-minute spin
- September 3:
- September 4:
- September 5: 36-minute run [4 mi.]
Notes: Training is just zooming by! I had a pretty decent week of workouts, considering I travelled over the holiday weekend and finally took a couple of rest days. I have officially fallen in love with WRECPump [BodyPump], and plan to continue taking classes throughout the semester. I’ve been neglecting my long runs, so we’ll see if my lack of endurance training bites me in the butt in a couple weeks at the Chico Ten race.
- September 6:
- September 7:
- September 8: 12-minute treadmill run [1.45 mi.] + 12-minute ITR [1.5 mi.] + 60-minute WRECPump
- September 9: 2 mi. ITR + 55-minute spin + planks/stretching
- September 10: 3 x 1 mi. ITR + strength training
- September 11: 70-minute run [50 outside/20 treadmill]
- September 12:
Notes: The four days I did exercise were all solid workouts; yet, I am pretty disappointed about taking three rest days. I made an effort Saturday to finally do a long run [about 7-8 miles], and boy did I feel the affects afterwards – Sunday I was all outta steam. Hoping to get adequate sleep this upcoming week, so I can be well-rested for my weekend race. Wellness first. Training second.
- September 13: 30-minute treadmill run [3.6 mi.] + 1.5 mi. ITR + 0.25 mi. walk + strength training
- September 14: 20-minute treadmill run [2.3 mi.] + 2 mi. ITR + planks & push-ups
- September 15: 20-minute spin + 1 mi. ITR + 60-minute WRECPump
- September 16: 24-minute treadmill run [3 mi.] + 3 x 1 mi. ITR + planks & push-ups
- September 17: 1 month ‘til Race Day! 2 mi. ITR + 1 mi. walk + abs & arms/stretching
- September 18: Chico Ten: 1:18:49 – Race Recap HERE!
- September 19: 21-minute treadmill run [2.4 mi.] + 9-minute ITR [1 mi.] + planks & push-ups, etc.
Notes: I think this may just have been my most favorite/best week of training yet! I ran every day this week, in addition to six days of strength training and a touch of spin. I made a goal at the beginning of the week to run 30 miles… and I did just that, polishing off with a total of ~32 miles! [That doesn’t include walking, riding, or time spent strength training.] I figured that if I had run it all around the WREC track – thank goodness I didn’t – it would have been over 240 laps! I think the best part about the week was the Chico Ten race on Saturday. I surprised myself with a speedy pace and PR. Time to start thinking about timing goals for my half :)
- September 20:
- September 21: 30-minute treadmill run [3.55 mi.] + 2.5 mi. ITR + planks/stretching
- September 22: 20-minute treadmill run [2.46 mi.]+ 1 mi. ITR + 60-minute WRECPump
- September 23: 30-minute spin [~12 mi.] + 2 x 1 mi. ITR + planks/stretching & leg pilates
- September 24: 2.5 mi. ITR + 16-minute StairMaster + planks & push-ups
- September 25: 50-minute run
- September 26:
Notes: Another week with no long run, another skeptical/worried me. Too much fun on Saturday night resulted in a second rest day on Sunday. I think had a decent week of training, but nothing extraordinary; I ran roughly 10 miles less than last week. It’s crazy to see that RACE DAY is only three short weeks away. I’m on 3rd base on the training field… time to slide in to home plate!
- September 27: 20-minute treadmill run [2.5 mi.] + 2.5 mi. ITR + 0.5 mi. walk + strength training
- September 28: 40-minute treadmill run [4.75 mi.] + 1 mi. ITR + light strength & stretch
- September 29: 75-minute yoga + 1 mi. ITR
- September 30: 30-minute treadmill [3.1 mi.] + 2.5 mi. ITR + strength training
- October 1: 30-minute treadmill run [3.9 mi.] + 15-minute spin [6 mi.] + 10-lap ITR [1.25 mi.]
- October 2:
- October 3: 30-minute treadmill walk + abs & arms
Notes: I’m having a hard time believing I only have TWO weeks remaining in my training log to fill up – crazy! I am getting very excited about the race, and though I feel healthy, strong and fit as of now, the challenge will be to remain healthy and injury-free during this time of high-stress [thanks, school]. I had 5.5 solid workouts this week [Sunday’s treadmill walk doesn’t deserve full credit]. I am hoping I can fit in a ‘medium amount’ of mileage during my upcoming busy week – maybe outside!? – and then it’s taper time.
Week of 12
- October 4:
- October 5: 20-minute treadmill run [2.4 mi.] + 2 x 1 mi. ITR + 10-minute spin [3 mi.] + abs & arms
- October 6: 20-minute treadmill run [2.5 mi.] + 40-minute spin [14.2 mi.]
- October 7: 50ish-minute spin + 1 mi. ITR + planks
- October 8: 24-minute treadmill run [3 mi.] + 2 x 1 mi. ITR + strength training
- October 9: 22-minute run
- October 10: 80-minute run [including 10 x 30-second sprints]
Notes: A successful, strong 12th week of training it was. I clocked in roughly 23-24 miles of running in addition to the approximately 100 minutes spent spinning, and usual strength training. I’m looking forward to tapering – hello, yoga! – this upcoming week and being good to my body in every way, so next Sunday can be an epic day :)
Week 13 – Where did you come from!?
- October 11: 24-minute treadmill run [3.1 mi.] + 1 mi. ITR + abs & arms
- October 12: 24-minute treadmill run [3 mi.] + 1 mi. ITR
- October 13: 32-minute run + 0.5 mi. ITR stride-outs
- October 14: 20-minute treadmill run + 20-minute spin + planks & push-ups/stretching
- October 15:
- October 16: 28-minute run
- October 17: RACE DAY! Nike Women’s Half-Marathon: 1:43:21 – Race Recap HERE!
Notes: Clearly I didn’t count out my 12-week training plan properly, but nevertheless, my final week of training was the ultimate taper week. I took it very easy with 5 short, speedier runs + a touch of strength training. Though stressed from academia, I felt physically strong and ready to take on my 13.1 miles at the end of the week. It was a wonderful feeling watching my hard work pay off, as I crossed the finish line with a PR! So, if you’re looking for a way to increase muscle mass/speed, and drop your previous time, follow my example above :)