In my 2014 Goals post, I said last week was my first week of my 12 week training for The Love Run Half Marathon. Well, math has never been my strong suit, and it turns out last week was actually 13 weeks out, NOT 12 weeks out from race day. This is not a a bad thing, because it was not the most ideal running week thanks to lingering soreness from the 5k, a full day of snowboarding (more soreness), and a huge snow/ice/rain storm that just made it easier to stay indoors on Sunday. That means TODAY starts Week 1 of training.
Snowboarding in single digit temps!
The good thing about last week is that I was able to judge my current fitness level based on a recent race time. I ran a 23:27 at the Hangover Classic 5k, and I've been inputting this into various training tools and pace calculators all over the 'net. Looks like I am setting the bar HIGH for a big PR on March 30, and I'm really excited to work my butt off!
Based on my recent race results and training paces, I've revised my goals for the Love Run half marathon:
A Goal - Sub 1:45 (8:00 pace)
B Goal - Sub 1:48 (8:14 pace)
C Goal - Sub 1:50:38 (PR) (8:23 pace)
These times and paces sound crazy to me coming out of a year of really long, slow running, but if I can run a 5k in the 7:30's while not feeling my best, I feel pretty confident in my future abilities to run 13.1 solid miles around an 8 minute pace. Even if I don't achieve my A or B goals, I'll be happy with a PR. If I don't get the PR, well then there's always more races.
Though I can throw together a marathon or ultra training plan in my sleep, I haven't written a half marathon training plan for myself since....ever! The only two road 13.1's I ran were in '09 and '10, and back then, I loosely followed Hal Higdon's novice plan but never really tracked my runs. There are a bazillion training resources online for half marathon training, and in doing my research, I think the RunnersWorld.com SmartCoach tool looks the best for my ability and schedule.
The plan starts at 31 miles per week and peaks at 41 miles per week, which is my ideal mileage range. When running 30-40 miles per week, I feel strong, but not overtired. It also incorporates 2 days of rest per week, which is the norm for me.
Here is a peek at week 1. I will also be adding weekly strength sessions (x2) on Tuesdays and Thursdays, ideally.
|WEEK 1: 31 Mi|
While I'll try to stick to the plan as much as possible, I'll be flexible with my rest days and miles. For instance, today I might feel like running 5 miles instead of 4, but maybe tomorrow I'll run 3 instead of 4. Additionally, I like to run my long runs a little closer to goal race pace than what the plan calls for, simply as a confidence booster. I'll post an update at the end of each week to show my progress.
**If you're interested in running the Love Run, click here to register! The half marathon is Philadelphia's newest Spring half marathon, and is selling out fast! Race entry is $93 and will increase on 1/27/14, so sign up today!
Disclosure: CGI Racing provided me a free race entry in exchange for promotion of The Love Run. All thoughts and opinions are my own.