Tuesday, October 26, 2010

Half Marathon Update

First, thanks for those of you who said you'll pray for me! :)

Today was a speed work day. I did 10 miles with some random on/offs (also known as fartlek, for the non-runners. No jokes please:) )

These are some shots from that route, not taken during my run since it is mostly dark when I run these days.





 photo of me by Nathan (age 5)


Our Elkton Half marathon got cancelled, it seems.

Coach P asked me earlier how it was going on my end, so I started getting busy making phone calls, making a flyer, etc....She had a few sponsors secured. The more she got involved, the more I believe she began to realize how much work putting on a race is. And then there is the liability issue. She doesn't want the school sued. So she decided to drop it.

I'm good with that. Actually, I was concerned about not having enough time to do it well anyway. I may decide to talk to the school about doing it myself, but if I do, I won't go to them until after April.

Now I can focus on another half: the EWEB Run to Stay Warm! My goal is to beat my PR and hopefully by about 3 minutes. We shall see!! I've been putting in two speed days a week - one tempo and one interval or fartlek, but I still remember vividly the burning feeling from the last half I did. Is faster even possible anymore?

Anyhow, there is an article I read about HM training that is pretty helpful. It discusses the race approach from 2 different standpoints: faster than 10 minute miles, and slower than 10 minute miles. The strategies are different for training and racing depending on your pace.

Here is the article link if you are interested. It's from Running Times magazine. http://www.runningtimes.com/Article.aspx?ArticleID=13645

Table 1: Lower-mileage half marathon training program (starting point: 35-mile weeks, 10-mile long runs)

WEEK 1
Day 1: 11 miles
Day 2: Rest
Day 3: 8 miles with 6 x 100m strides
Day 4: 6 miles
Day 5: 3-mile tempo (6 miles total)
Day 6: Rest
Day 7: 6 miles
Total: 37

WEEK 2
Day 1: 12 miles
Day 2: Rest
Day 3: 6 x 600m at 15 sec/mile sub-5K pace (6 miles total)
Day 4: 7 miles
Day 5: 3-mile tempo (7 miles total)
Day 6: Rest
Day 7: 6 miles
Total: 38

WEEK 3
Day 1: 13 miles
Day 2: Rest
Day 3: 6 x 800m at 15 sec/mile sub-5K pace (7 miles total)
Day 4: 6 miles
Day 5: 3-mile tempo (7 miles total)
Day 6: Rest
Day 7: 6 miles
Total: 39

WEEK 4
Day 1: 13 miles
Day 2: Rest
Day 3: 5 x 1000m at 5K pace (7 miles total)
Day 4: 6 miles
Day 5: 3-mile tempo (7 miles total)
Day 6: Rest
Day 7: 7 miles
Total: 40

WEEK 5
Day 1: 11 miles
Day 2: Rest
Day 3: 4 x 1200m at 5K pace (6 miles total)
Day 4: 7 miles
Day 5: 3-mile tempo (7 miles total)
Day 6: 6 miles
Day 7: Rest
Total: 37

WEEK 6
Day 1: 10K Race (10 miles total)
Day 2: Rest
Day 3: 8 miles (very easy)
Day 4: 7 miles
Day 5: 4 x 1 mile at tempo pace 1 min. jog recovery (8 miles total)
Day 6: Rest
Day 7: 6 miles
Total: 39

WEEK 7
Day 1: 13 miles
Day 2: Rest
Day 3: 3 x 1 mile at 5K pace (7 miles total)
Day 4: 6 miles
Day 5: 4 x 1 mile at tempo pace 1 min. jog recovery (8 miles total)
Day 6: Rest
Day 7: 6 miles
Total: 40

WEEK 8
Day 1: 11 miles
Day 2: Rest
Day 3: 5 x 1000m at 5K pace (7 miles total)
Day 4: 7 miles
Day 5: 2 x 2 mile 2 min. jog recovery (9 miles total)
Day 6: Rest
Day 7: 6 miles
Total: 40

WEEK 9
Day 1: 13 miles
Day 2: Rest
Day 3: 5 x 1000m at 5K pace (7 miles total)
Day 4: 7 miles
Day 5: 5-mile tempo at 10 sec/mile slower than normal pace (7 miles total)
Day 6: Rest
Day 7: 4 miles
Total: 37

WEEK 10
Day 1: 10 miles
Day 2: Rest
Day 3: 4 x 800m at target race pace (5 miles total)
Day 4: 6 miles
Day 5: 4 miles (with a few easy, optional pickups)
Day 6: Off
Day 7: 20 min. or rest
Total: 25-27

Note: Day 3 speed workouts can begin with 5 x 1000m if you are already doing frequent speed workouts.
****
Table 2: high-mileage half marathon racing program (Starting point, 60-mile weeks)

WEEK 1
Day 1: 10K Race (10 miles total)
Day 2: Rest
Day 3: 9 miles easy
Day 4: 5 miles/5 miles (am/pm)
Day 5: 5 miles/5 miles (am/pm)
Day 6: 4 miles at race pace (10 miles total)
Day 7: 5 miles
Total: 54

WEEK 2
Day 1: 16 miles
Day 2: Rest
Day 3: 8 x 1000m at 10K pace (9 miles total)
Day 4: 5 miles/5 miles (am/pm)
Day 5: 5 miles at race pace (10 miles total)
Day 6: 4 miles/6 miles (am/pm)
Day 7: 5 miles
Total: 60

WEEK 3
Day 1: 17 miles
Day 2: Rest
Day 3: 10 x 400m at 5K to mile pace (9 miles total)
Day 4: 5 miles/5 miles (am/pm)
Day 5: 6 miles at race pace (10 miles total)
Day 6: 8 miles
Day 7: 6 miles
Total: 60

WEEK 4
Day 1: 16 miles
Day 2: Rest
Day 3: 8 x 1200m at 10K pace (10 miles total)
Day 4: 5 miles/5 miles (am/pm)
Day 5: 6 miles at race pace (10 miles total)
Day 6: 8 miles
Day 7: 6 miles
Total: 60

WEEK 5
Day 1: 18 miles
Day 2: Rest
Day 3: 8 x 800m at 5K pace (9 miles total)
Day 4: 5 miles/5 miles (am/pm)
Day 5: 6 miles at race pace (10 miles total)
Day 6: 5 miles
Day 7: 5 miles
Total: 57

WEEK 6
Day 1: 10K Race (10 miles total)
Day 2: Rest
Day 3: 5 miles/5 miles (am/pm)
Day 4: 7 miles/5 miles (am/pm)
Day 5: 7 miles
Day 6: 4 miles at race pace (10 miles total)
Day 7: 6 miles
Total: 55

Week 7
Day 1: 18 miles
Day 2: Rest
Day 3: 8 x 800m at 5K pace (10 miles total)
Day 4: 5 miles/5 miles (am/pm)
Day 5: 9 miles at race pace (12 miles total)
Day 6: Rest
Day 7: 6 miles
Total: 56

WEEK 8
Day 1: 16 miles
Day 2: Rest
Day 3: 8 x 1200m at 10K pace (10 miles total)
Day 4: 5 miles/5 miles (am/pm)
Day 5: 6 miles
Day 6: 5 miles at race pace (10 miles total)
Day 7: 5 miles
Total: 57

WEEK 9
Day 1: 13 miles
Day 2: Rest
Day 3: 3 x 1 mile at target race pace (7 miles total)
Day 4: 4 miles/4 miles (am/pm)
Day 5: 6 miles (with a few easy, optional pickups)
Day 6: 5 miles
Day 7: Rest
Total: 39

NOTE: this plan can be shortened by several weeks if you are already doing 5-mile tempos and fairly heavy speed sessions.


9 comments:

  1. As always, beautiful pictures! It must be amazing to have that view everyday.

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  2. Nice post Coach ERG!! Very helpful article and training tools to boot! And once again I'm blown away by the routes you get to run!! Wonderful pictures!! I could so run in your town and never tire of it! :-]

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  3. The low mileage program looks like my kind of plan! I would love to put in those higher mileage weeks, but just don't know if I want to devote the time.

    Your 5 yo is a great photographer! Very nice framing!

    I was thinking about traveling to Elkton for a half next spring. I guess I will have to find another that you will be running! Run to Stay Warm is too soon for me to do well.

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  4. Beautiful pics! Nathan did an awesome job on the pic, your head was in it and everything! Sounds like you have a great program--again as you know you are one of my running heroes! Super runner and super mom!

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  5. Hi Guys! Thanks for commenting!!

    Thanks for the compliments on the pics. It's funny how we all get used to where we live Jh21 & Lee. I forget how spoiled I am!

    JGF- time is a commodity. I won't be reaching the 70 plan 2 calls for before EWEB- unless I kick into some doubles, or a 6th day- ie TREADMILL. Mnn Maybe.?
    Anyhow we MUST do a race together! Maybe something between Portland and Elkton- say Salem? I'll look for something & you can too. I guess alo depends on your schedule for next year and I don't think I'll be racing between 11/20 & 4/18. I never say never, though.

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  6. Very nice pics! Nathan is a natural. Maybe he can take my next race photos???

    I read that same article in RT. Very interesting.

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  7. So, I DON'T have to plan to come down? Dang, I was about to start pushing some influence into finding some extra monies.

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  8. Such beautiful pictures!! And you're looking pretty dang good there. =) Nathan takes great pics.

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