Um it’s Thursday?! I felt like yesterday flew by. I didn’t do anything I needed to because I was running around all day from appointment to appointment and helping mom get a few things she needed for the shore. By the time I got back from a nice dinner out with family, it was 10pm and nothing was checked off of my to-do list. Fail.
However, I’m here this morning to share some of my recent runs and my new training plan for the Atlantic City Half Marathon I’m running in october!
Let’s rewind to last Wednesday, the official start to my training plan (I had to edit the plan due to my recent injury, so I started a week later than planned).
It was the first day of my mini family vacation (had to work the first part of the week :/), and I was up bright and early to get in my run and a strength workout. Since I’m coming off an injury, I’m not pushing too much too soon. I set out with a goal of a tempo run and focused on trying to hit around a 8:20 min/mi pace for the middle 3 miles. Yea, my legs weren’t having that. I don’t know if they were just tired from the warrior dash I did on Saturday or if my body was just not having it after the dash, work, and my normal workouts. I decided to shoot for mile repeats instead and focus on the pace every other mile. It somewhat was a success, but it definitely wasn’t one of my better runs. Oh well, they all can’t be great plus I need to remember I’m coming back from some time off due to injury (not the easiest thing for me ).
(Follow me on instagram @livelovenutrition)
Mile 1: 9:11
Mile 2: 8:24
Mile 3: 9:19
Mile 4: 8:30
Mile 5: 9:21
Total: 5 miles in 44:57 w/ an avg. pace of 8:57/mi
Since I knew what the week and weekend were going to entail while down the shore, I planned a recovery run for the next morning. I rarely run two days in a row, but I had to so I could fit it in. I went out bright and early to shake out the legs. This run felt a little better on the lungs, but the legs were definitely tired.
Mile 1: 9:27
Mile 2: 9:04
Mile 3: 9:22
Mile 4: 9:14
Total: 4 miles in 37:44 w/ an avg. pace of 9:16/mi
I took the next day off and just performed my physical therapy exercises.
Come Saturday, it was time for my first long run! Now, before the injury, I was running 6 miles pretty easily during the week a few times and would run a bit longer on the weekends. I originally wanted my first long run to be 8 miles, however, I played it safe and started with 6 miles to see how I would feel with the distance. (since the injury, I haven’t run more than 4/5 miles)
My cousin Mark, who always gives me his farm fresh eggs (my favorite!), joined for my run except he took the bike. It was nice to have a buddy even if he was riding the bike!
We set out around 7am and headed towards town. All of the renters were packing up for change over day, so it was fun to see lots of people out around town. My legs still felt tired, but I just focused on trying to keep a constant long run pace (something thats rather difficult for me). Definitely slower than I’m used to, but it’s all good!
Mile 1: 9:31
Mile 2: 9:34
Mile 3: 9:24
Mile 4: 9:29
Mile 5: 9:27
Mile 6: 9:20
Total: 6 miles in 57:12 w/ an avg. pace of 9:27/mi
I rested on Sunday and just relaxed on the beach. My legs and body were definitely thanking me after all the running which I haven’t done in several weeks.
My next run according to the plan (at the end of the post) was scheduled for Tuesday. I got in a 4 mile speed workout in Tuesday morning on the treadmill. I did several 100 and 200 meter sprints and felt good. My legs felt strong, the sprints definitely pushed me, and I even felt as though I could’ve kept going beyond 4 miles. However, I played smart and stopped – the last thing I need is pushing too much and re-injuring myself. I still have several weeks of training speed workouts left to do
My run this morning felt great! I set out for an easy 5 miles around town with hills mixed in. My legs were feeling a little sore from Tuesday’s run and Wednesday’s leg workout, but they felt fine throughout the run (yay!). I held back my pace since it was an “easy” run and my legs were put through torture during yesterday’s workout.
Mile 1: 9:18
Mile 2: 9:12
Mile 3: 9:09
Mile 4: 9:20
Mile 5: 9:02
Total: 5 miles in 46:19 w/ an avg. pace of 9:12/mi
I finished this run feeling strong and knowing that I could have definitely gone longer. It’s been great to feel normal again while running, and I’m focusing on being “running” smart. By that I mean I’m going to try my best to learn how to pace myself properly, run easy when “easy” runs are planned, foam roll/stretch/ice after every run, and pay attention to how my body is feeling through each run. I WILL come back stronger from this injury than I was before
Here’s to having a good start to my training and hopes that it will continue in this “up” direction
Half Maraton Training Plan
My training plan for the Atlantic City Half Marathon is 9 weeks long (edited from 10 weeks due to injury), and geared toward a PR for me of 1:50. (My current PR is 1:51 from my first half marathon in April 2012.)
Since my injury, I’ve come to realize that a PR might not happen and I’m ok with that. I will still train in that way, but will allow myself to alter the plan as needed according to how I’m feeling and what my physical therapist tells me.
With that said, here’s how I go about creating my training plans:
- I start out by using Runner’s World Smart coach (the free one) to get an idea of how the miles should be laid out.
- I then edit it to 3 days a week of running and incorporate my spin classes and other cross training activities.
- Next, I lay out my calendar for the months and pencil in all my future plans.
- Then, I schedule my runs according to my future plans. I do this to ensure that I get them all in even when life gets busy. The plan still remains flexible (i.e swapping days), but it prevents constant change each week.
The plan includes the following:
- 3 days of running: 1 speedwork, 1 easy/hills, 1 long run
- 1 day completely off
- 1-2 days of yoga
- Cross training (CT) which consists of 3-4 strength workouts a week
In addition to the above, I teach my Thursday spin class each week and teach an additional class on Mondays for the remainder of the summer. I also have my ballroom dancing lessons which get planned around my training schedule.
Man, writing it all out like this it really seems like a lot but doesn’t feel like that – ha! Either way, I pay attention to my body and have no problem adjusting my activities as needed. I’ll also be paying close attention to stretching, icing, and my nutrition. My hopes are that all of the above combined will take me to Atlantic City well trained and ready to go – also getting that PR would be an added bonus
Click the link below to check out my 9-week plan!
I am by no means an expert in the field of running. I created this plan to my ability and follow my own paces to help me reach my goals. I don’t post my estimated paces as everyone is at a different level. I solely post training plans to give you all an ideas of how I go about creating mine. As with anything else, do what is right for you.
Question: Speedwork or hills: which do you prefer?
To be honest, they’re about equal in my book! I have a love-hate relationship with them, but ALWAYS feel stronger after I conquer them