Friday, December 28, 2012
I was selected to participate in the Nike Women's Half Marathon in DC, the first one in this lovely city.
1. I am so excited.
2. I am so terrified.
This will be the first time I run anything longer than a 5K, and even those are things I'm still learning. With very little training, I was able to run/walk one in November in about 45 minutes, including stopping at the attractions along the way, and a potty break.
My goal is to be consistent with my training. Right now, my Achilles is being mean to me, so I'm resting from cardio for now, doing strength and flexibility stuff pretty regularly. I've added some physical therapy exercises (thanks for the tips, internet!), and am icing 1-2 times a day.
I have read a number of different training plans, and I sort of mushed them all together to come up with something that I think will work for me. January will be the real start of training, after allowing for adequate rest and strengthening of my muscles and tendons. I will alternate running with other cardio (elliptical or recumbent bike) for a total of 4-5 sessions per week. I will do strength training, total body, for 2 days a week. I will do abs 2-3 days per week. I will do flexibility stuff every day (stretching, foam roller, and/or yoga).
I wrote this all out, day by day, in my planner. And let me tell you, I love checking things off as complete.
January is built so that I become consistent. I need to not be totally crazy with running, in order to let my tendon feel better, but I need to build my endurance. Cross-training it is. I think for me, this is a balanced plan that I can accomplish.
February is where things get a tiny bit more intense. I'll be adding time to cardio workouts each week, meaning also adding a bit of distance to runs. There will be more running compared to cross-training, but only by 1 run for the first few weeks, most likely. Strength training will be split up differently: upper body one day, lower body and abs the other. I will do 2 workouts each during the week. Flexibility schedule will not change...I've been doing more, flexibility-wise, as it is, and it feels nice. Melty and nice.
This is not yet in my planner, but I have drafted the plan and have it saved on my computer. It gets added to planner mid January.
I have the draft going all the way through race day, however I will need to re-evaluate in about 1.5 months. Then I can add all the specifics.
As a first step for all of this, I went and got fitted for running shoes two days ago. Dude watched me run on the treadmill, recorded me and everything. And I spent my holiday money on new shoes.
I'll try to update more regularly! If anyone has tips for training, please send the info my way :)