HOF Half Marathon Training: Week One

Week 1 of the spring training cycle is complete, and unfortunately it was off to a rocky start. Like every January, traveling for work and training go hand in hand. Luckily this year, I only have a few days of travel, but they can still divert training. Sunday through Tuesday I drove over 350 miles and worked two trade shows, limiting my time to work out and tiring my feet and legs. Thankfully, I had the rest of the week to make up for it.

Monday- 1 Mile

Tuesday- 2.5 Miles

Wednesday-1 Mile

Thursday- 4 Miles

Friday- 0

Saturday- 7 Miles

Sunday- 4.2 Miles

Total Miles-19.7 Miles

Monday was a travel day, and I got back from Michigan just late enough to miss PiYo, but I did get my mile in for the streak. It took everything in me to run, especially with incredibly sore feet and legs. Tuesday was a planned track day, but no one could make it for our regular time, so I ran in my neighborhood instead. My feet felt shattered and my legs felt like bricks, and with every step I took, my legs hurt more and more. I forgot just how much working a show can wear down my legs.

Wednesday, we had a wedding appointment after work, so I knew I wouldn’t get much in, so just a mile for the streak. Thursday I had a tempo run on the schedule. I wasn’t sure how it was going to go on the indoor track, but somehow I found my groove. My first mile was 8:40 and by the last mile I was down to 8:01. I felt fast and confident, but I was still working hard.

Friday I broke the streak and I’m 100% ok with it. I lasted 22 days in a row, and I don’t regret skipping a day for a much needed night off. To be honest, I had been thinking of quitting all week. The days of just one mile runs to keep the streak alive starting to become junk miles, dreadful miles. Not only do my legs need a break once in a while, so does my mind.

Saturday was my first long run of the cycle and I’d be lying if I said I wasn’t nervous. I started out on 7 solo miles on the back roads. My pace was a bit all over the place, jumping to 8:3x going down hill, then jumping to 9:1x going uphill. I actually felt pretty good and tried not to focus on my watch as much as I used to. Somehow I kept a 9:00 average pace, and surprisingly felt amazing the whole time.

Home sweet home on the back roads

Home sweet home on the back roads

Sunday, after a fun MCRR banquet, I met up with Mallory and Mo for some snowy trails of Buckeye Woods. This was definitely treated as a recover run, and even though the ground was a bit tough to run on, it was still great to get out there.

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A rough start, a broken streak, but three amazing runs to make up for the bumps along the way. I’m certainly feeling good about this training cycle!

HOF Half Marathon Training Begins

My next training cycle is finally here! On April 26th, I’ll be running the Pro Football Hall of Fame Half Marathon. Many of the Medina Road Runners ran it last year, and after hearing great things, I put it on my schedule for 2015. I’m mostly looking forward to the race for the challenge. This won’t be an easy course, it has plenty of hills. But I want to challenge myself more this year, I want to push myself past my comfort zone.

I’ve learned a lot about my running over the past year. Last year I was in the best shape of my life, hitting the distance and times I didn’t think were possible. But something I noticed through my training plans was that I peaked at 14 weeks. During the Medina Half training, I ran sub 2:00 in Cleveland, at 14 weeks. Then during marathon training, I ran a 2:01, my second fastest half at River Run, again at 14 weeks. Coincidence? I don’t think so, which is why this time, my training cycle will be 14 weeks with one week of taper. And although I’ve used the regular 16 week training cycle since my first half, I think I know my body well enough that this is the right decision.

As always, I have things I want to focus on while training, whether it be running based or health based.

  • Get at least 7 hours of sleep each night on weekdays, preferably 8
  • Eat some sort of fruit and vegetable every day
  • No alcohol on weekdays except for special occasions
  • Core, core, core!

Here’s my training plan for the next 14 weeks. I’ve accounted for races that I plan to run, as well as the run streak. There are a few things to note.

  • What is considered a rest day will be one mile to keep up the run streak.
  • Thursday’s distance may increase due to whatever is scheduled for Second Sole run group.
  • PiYo is listed, but I’m not 100% committed to the class. I may substitute for yoga or pilates videos.
  • The second week of training I’ll be in Toronto, this could change the schedule based on time and facilities available to me.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 1 Mile Speed-4.5, W/U, 6×400, C/D 1 Mile Tempo 4 1 Mile Long Run 7 Easy 3
Week 2 PiYo + 1 Mile Speed-5, W/U, 4×800, C/D Easy 3 Tempo 4.5 1 Mile Long Run 8 Easy 3
Week 3 PiYo + 1 Mile Speed-5, W/U, 3×1600, C/D Easy 4 Tempo 4 1 Mile Long Run 9 Easy 3
Week 4 PiYo + 1 Mile Speed-6, W/U, Ladder, C/D Easy 3 Tempo 4.5 1 Mile Easy 6 Easy 3
Week 5 PiYo + 1 Mile Speed- 5, W/U, 8×400, C/D Easy 3 Tempo 5 1 Mile Long Run 10 Easy 3
Week 6 PiYo + 1 Mile Speed-5.5, W/U, 5×800, C/D Easy 3 Tempo 5.5 1 Mile Flirt with Dirk 10k+5 Easy 3
Week 7 PiYo + 1 Mile Speed-5 W/U, 6×400, C/D Easy 4 Tempo 4 1 Mile Long Run 11 Easy 3
Week 8 PiYo + 1 Mile Speed-4.5, W/U, 6×400, C/D Easy 3 Tempo 5 1 Mile Long Run 12 Easy 4
Week 9 PiYo + 1 Mile Speed-5, W/U, 4×800, C/D Easy 4 Tempo 4.5 1 Mile St. Malachi 5 Miler Shamrock 5k
Week 10 PiYo + 1 Mile Speed-5, W/U, 3×1600, C/D Easy 4 Tempo 4.5 1 Mile Super Saturday 5k Spring TRAINing 10 Miler
Week 11 PiYo + 1 Mile Speed-6, W/U, Ladder, C/D Easy 3 Tempo 4 1 Mile Long Run 12 Easy 3
Week 12 PiYo + 1 Mile Speed- 5, W/U, 8×400, C/D Easy 4 Tempo 5 1 Mile Easy 3 Towpath 13.1
Week 13 PiYo + 1 Mile Speed-5.5, W/U, 5×800, C/D Easy 3 Tempo 5 1 Mile Earthday 5k Easy 6
Week 14 PiYo + 1 Mile Easy 3 Easy 2 Easy 3 1 Mile 1 Mile Canton 13.1

 

Just under 14 weeks to go!