Tuesday, December 21, 2010

national half marathon: training plan

So, amidst spluttering about my inability to read, I signed up for the National Half.  Over the weekend, I worked out a training plan, and after much input from my awesome running moms girls, I think it's final.  Final but very flexible.
(click on it to make it much, much larger!)

Many notes:
You'll notice I've laid out mileage, but not pacing.  My only goal for this race is to get to the starting line healthy.  That's it.  I'll probably have rough time goals in my head as I get closer, but I am not setting any at the outset.  Mileage is what's important, not pacing.  I've also left a pretty big spread each week on milage, to give myself the ability to do a little more if I'm feeling good, or shut it down if I'm feeling rough.  As long as I hit somewhere in the weekly range I've targeted, I'll be happy.  I plan on doing track and tempo workouts "light" for much of the first month, because I know the increased intensity is going to wipe me out for a while.  But otherwise, the first 3 weeks of the plan look pretty close to what I'm doing right now.

I don't have a lot of rest days built into the schedule.  I've left room, though, to take off Monday, Wednesday, or Friday as needed throughout.  I love swimming on Monday as a recovery from the weekend, and I think it's unlikely that I'll rest instead of pool run, but Friday will probably turn into a rest day more often than not, and that's okay.  I'm also still planning on lifting 4 days a week - only because my body is so used to it - but if I start to become overly fatigued, I'll cut back or leave out entirely some of the lifting.  And - as I said yesterday - yoga will definitely be in there, but I'm not going to plan when or how much, I'm just going to do what my body asks for as I trundle along.

I've got two tune-up races laid out - the LTRYW 5K on February 13th, and the 4 Courts 4 Miler on March 12th.  The 5K I'll race flat-out, but the 4M I'll decide day-of whether I'm going to race it or just wedge it between the rest of the miles for the day.  I also may run it as a recovery run, and do the long run the following day, depending on how I'm feeling that week.  

And, I just realized as I'm looking at this, we're going on vacation January 3-5.  So I'll probably take all 3 days completely off so I can come back rested and ready to rip a great big hole in this training plan.

Any input or advice?  Snarky comments about how much I LOVE COLORS!?  More thoughts about my purple toes?  Let me have it!

18 comments:

  1. I love the training plan and I love that you are incorporating a lot of VERY COLORFUL cross training. Track is Green. Pool is Purple/Blue. Swim is Blue. BUT, (sorry, don't hate me) I really, really, really, really, think you need to take 1 day once a week and don't do any cardio. I just really feel like you need a day to sleep in, relax and truly recover, otherwise, this will get daunting very quickly. Sometimes they only way I get through the tough workouts is counting down the day until I'm off! Maybe each week, pick which of the cross training days you will skip? I'm so excited that you are going to be running National, we're all going to have fun!

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  2. Advice: You NEED one day of total rest each week. I'm sure you'll get by following your plan as is, but rest allows your body to build and get stronger. Also, switch your weekend runs around. You should run the day before, not after a long run. There's no such thing as a recovery run - if you're running, you're not recovering. Make the most of your long run by doing it on tired legs (tire them by doing a race-pace run on Saturday). :)

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  3. P.S. - A day of rest means no lifting, either. :)

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  4. Purple toes are probs because your toenails are just a TAD too long... that happens to me. The pressure on the edge of the nail pushes down into your skin and you either get a blood blister, a cut, or a black toenail. Cut 'em short!

    Also... like the new background.

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  5. Your colors def beat out my colors!!! :) It's so pretty!!! Ok so looking it over I think it looks great! You've got this girl and I love your attitude about the priority being to get there healthy. You'll be able to roughly guesstimate your finish time based on your 10 miler.

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  6. P.S. I agree with Christina, take one full, day off a week, whether it's M, W or F make it happen. You're body will be happy you did.

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  7. That is the most variety I have ever seen in a half-marathon training plan. It will be interesting to see it unfold. Thanks for sharing. Makes me think about mine some.

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  8. You know how I feel about taking one day off a week but I'll leave it at that since you're hearing it from everyone else! I disagree with Christina though about the recovery run - slow, active running the day after a long run heals the legs faster as long as you keep it short and don't push the pace. You'll be less sore and more ready to go Monday if you do this rather than taking Sunday as the rest day.

    Yay for strong plans! So excited to do a lot of this with you!

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  9. I love the uber organized training schedule. Schedule = Serenity. Wait . . that may not be normal.

    I'm doing LTRYW with a couple friends. I'm helping them to run their first ever race. wish us luck . . .

    You'll kick butt in the half.

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  10. Yay for training plans. I have some pretty strong views about the necessity or lack thereof of complete rest days. However, I also have a broken foot, so I'll be keeping those views to myself :)

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  12. Maybe check out Higdon's site (http://www.halhigdon.com/marathon/Mar00intermediate.htm) and the Runner's World programs. :)

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  13. Another one of my favorites signs up for the National...woohoo!
    I would agree with the above comments to definitely have a rest day scheduled. During the first month of marathon training, I ended up skipping a lot of rest days too and I know that is not good in the long run.

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  15. I agree with Cheryl, that one day off is important, esp after a hard week at training. Your body will thank you, and so will your mucsles, and joints.
    I also agree with Amy, you should rest the day before a long run, and easy run the day after the long run, even if it's just an easy 3. It's a good way to move that lactic acid around, then you can also add a poll run the day after was well....listen to your body, you know what you're doing. :) Have strong training!

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  16. Jumping on the bandwagon in regards to having a rest day and keeping the recovery run after the long run. ;o)

    Also looking forward to seeing you at the LTRYW5k and the 4 Courts. I'm planning to volunteer at the 5k and run the 4 miler.

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  17. Looks like a great plan. Very flexible - smart to do. You're right, you want to arrive at the start line healthy! I for one LOVE the colors. I always print mine out on pink paper but you've given me some ideas.

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