I am back home today, even though I was scheduled to work. My daycare provider’s kids are pretty sick, so I literally had to go home an hour after arriving at work. Oh well, there goes some $$. Yesterday the daycare closed was closed as well. Hoping that tomorrow everyone is less sick, otherwise I will have made next to no money this week (I don’t get paid if I don’t show up).
Anyways – It is time for another summer of training for a half marathon! I am running the Canada Army Run Half Marathon in September and training is supposed to start yesterday. Opps – well it isn’t like I am starting from scratch. My overall plan is to finish the race and improve on my time from last year (I was just shy of 2:30). I am faster this season, so I’m hoping to go between 2:00 and 2:15 this year. Right now I am running the half by myself (last year I ran with 2 other people). Last year I did not make it past 18Km in my training, and that is exactly where things started to hurt real bad last year. So, this year’s plan is to get to 22-23KM before the race in September.
The other day I posted a picture of a training plan. The training plan is from the Runner’s Guide, by the Running Room. I simply do not have the time to actually follow that plan (basically 5 days a week), so I will be modifying it to 3-4 runs a week. Essentially I need to do the following each week:
1) Long run.
The long run pace for a 2:00 half time is 6:34-7:23 per KM (10:35-11:53 in miles)). I’m probably going to settle for a 6:50 pace time as I find things hurt more when I go beyond 7 minutes. For my long runs, I also use the 10-1 strategy where I run for 10 and walk for 1. Long runs obviously go up to the race distance.
2) Tempo Run
Tempo runs happen just shy of 6:00 pace time at 5:55 per KM (or 9:31 in miles). My tempo runs are 80% HR for 60-80% of the run. Distances are from 3-6K (2-4 miles). I actually have to map that out a bit.
3) Steady Runs
1-2x a week. Pace is 6:34 (10:35 in miles) which is very comfortable for me. Distances range from 3K-8K (2-5 miles). This is where my workouts will increase or decrease. If I have time I will add an extra steady run to my weekly plan.
4) Speed/Hill Workouts
These come a bit later, but I like speed workouts and have access to a full-fledged track, so I usually do these workouts before track practice. I also use speed workouts to improve my 5K time. I have a different speed workout plan than the Running Room Guide though. Right now I am working on 4×400, but will work in some ladders and 800m in there as well. Hills must happen as well. Luckily, not only does the track have a beautiful track to run on, but there is one monster of a hill right beside the track. YAY!!
To be honest, the hardest part of the training plan is the long runs. I find it difficult to find 1-2 hours to go out on a run on a weekend. But in realization of this, I figure that I have to do something that I’ve never done in a training plan before:
Wake up early
Yes – I figured that if I actually want to go out for a long run on a Sunday, I have to go at 6am. I also have realized that last summer, the heat was a problem and going for a long run at 11am is sometimes not a good idea. So we will see how waking up early goes!
Other than that, steady runs and tempo runs are pretty short and sweet!
We will see how this goes! I know I can run a half – I just want to improve from last year’s time (and not get injured in the process!)
What are you running this fall?
What are the hardest workouts for you to follow?
Do you love or hate speed workouts?