During my week off of blogging, I had a number of tasks on my to-do list.
One of them was designing a training plan for the Des Moines half marathon coming up in October. I started training VERY early for my first marathon this year (think January for a May race date), so early that I ran out of motivation the whole month before the race. I decided to do things a bit differently this time (or was it procrastination?).
This training plan was based on Hal Higdon’s Novice 1 Training plan. That plan is 12 weeks, but I only had 11 weeks, so I did some modifications.
I got all nerd-ville and created a google spreadsheet in case anyone wanted to check it out:
2013 Des Moines Half Marathon Training Plan
My first week went pretty well!
I of course didn’t follow the plan exactly, but the most important things to me in the training plan that I will try to do each week are:
- Running my long run each week (the Saturday/Sunday run)
- Strength training at least once
- Cross-training at least once
- Foam rolling
- Attempting to complete the total mileage goals for the week whether walking or running (cross-training does not count)
Monday and Tuesday workouts were walking with my mom, sister and their crazy dogs who came to visit me up in the twin cities.
It was a tad crazy with the dogs since they attempt to maul every dog and even a sweet little gardener lady that they see, but somehow we accomplished a few miles over their trip.
We also walked to Target and mom bought me a new workout outfit. Bright pink, of course.
Wednesday and Thursday I actually picked up my feet a bit and did some run-walking on our trail.
I highly encourage anyone who is either new to running or hasn’t run in a few months to slowly increase running time by interspersing it with walking. With this method, I typically walk to warm up then run until I feel tired, walk until my heart rate lowers then run some more. Ideally your running time should increase and walking time decrease. During the half marathon, I plan on walking the water stations, so taking walking breaks in my running doesn’t bother me.
Plus what really matters is not getting injured and overall time, right?
I took a couple of days off Friday and Saturday which was pretty handy since I had a couple of interviews this weekend (eek! more on that later).
Then Sunday at the last possible minute, I fit in my long run after a very exciting viewing of Food Network Stars.
|Dave and I had Pei Wei and I followed all of the #FoodNetworkStars hashtags and live-tweeted like a true Food Network dork.|
This was the last episode of the season and my prediction on who would win was wrong, but if you believe anything that’s being said on twitter…there is a reason that the southern belle won Food Network Stars. (Hint: a certain southern chef was recently fired from the network and this new gal is thought to be the perfect replacement.)
Since I didn’t pull on my Asics until after 9pm, the run was done on a treadmill, in the dark as the lights weren’t working in the gym. I did get to watch Despicable Me while I sweat all over the place, which was ironic since Dave and I just went on a little date to see Despicable Me 2 earlier in the afternoon. This was the first time we’ve gone to see a movie in a LONNGGG time and it was delightfully refreshing. Even though we live together, it’s somehow different to get out of the apartment and go on an actual date.
(I highly recommend the movie, by the way. I was giggling like a school girl.)
Cheers to another week of half marathon training!
Are you training for any races?
Do you take walk breaks?
Am I the only one that LOVES kid movies??