Beginning to train for my half marathon
Wednesday, October 14, 2009
I decided and signed up for a half marathon last week. It will be an indoor marathon since it will be in Milwaukee in Jan. Once I signed up for the race I figured I should actually follow a training schedule. (I had not even heard of the C25K until after I had run my 1st 5k and was running about 5 miles at a time.) I currently run 3 times a week with 2 days being shorter runs at 5-6 miles and one day being a longer run at 7-10 miles (although I have only hit 10 miles once). I only have 15 weeks to train but since I am already doing good distance that should be enough time. Normally I run at a 10 min mile pace for longer and shorter runs. I printed off a customized running schedule (that I am tweaking) from runners world and decided that I would go with an intense training. So it has me running 4 times a week to start and then 5 days a week toward the end which is fine.
The starting mileage is a little less than what I am currently doing but since I am adding a day I think I will stick to their plan. However they have me running slower than normal at an 11-12 min mile except for once a week when I do speedwork and will do intervals at 9.5 min per mile. I'm not sure why that is. Perhaps it is because I have not pushed myself during my races and maybe they expect that when I was entering in my beginning times. They have me running at these 11 min miles all the way to the end and then race day to run a 10 min mile. So I am adjusting that also because I run comfortably at a 10 min mile pace that is what I am going to stick to.
Why am I doing this??? Since I ran my 1st 5k earlier this year I have been loving to run in races. Also since I usually run 7-10 miles once a week I thought a half would be a good challenge for me.
I also have done intervals in the past but they were always shorter intervals. It did increase my running speed from a 12 min mile down to a 10 min mile. This training has much longer intervals than what I was running. I may switch some of the intervals to be shorter ones. I think the shorter ones are more intense but I am training for distance so I may not switch them out.
So far I have done 2 days of training. The first day was an easy run of 4 miles. I was supposed to do 12 min miles but I stuck to my 10 min miles. After the run I decided to do some lower body strength training and hit the machines. I do plan on doing one day of lower body and one day of upper body strength each week.
Last night was a tempo run. I am not exactly sure what this means but I was supposed to do a one mile warm up (jog) and a one mile cooldown (jog) with 3 miles at 10.5 min per mile. Well, my warm up was at about 10.5 min mile. Then I did the 3 miles at 9.5 min per mile and the cool down was at about 10.75 min mile. What really surprised me was that I ran 3 miles at 9.5 min per mile. I have never done that amount of distance that fast before. It felt great. I kept thinking to myself the whole time that I want to really push it. After the run my legs were just a little sore but after a good stretch and using the foam roller they feel fine.
Today is my day off or cross training day. I have boot camp tonight so that will have a little bit of running but will mostly be free weights and body weight exercises with some other cardio.
I plan on doing my shorter weekday runs at the gym. I plan on doing my longer runs on Sat outside when the weather is not too bad. I really don't like the cold WI weather that much but running keeps you pretty warm. I do need to get some clothes for running outdoors.