First, I have to give you a rundown of how the half-marathon went that I ran at the beginning of this month. On October 4th I ran the inaugural 13.1 Half-Marathon here in Atlanta - right by my apartment actually! It started at Oglethorpe University, ran through some Brookhaven neighborhoods, up to Chamblee, and actually on some of the same running paths and parks that I train in every day! All in all I thought it was a really nice course!
Before, I get into how I ran I need to let everyone know that I actually have a coach now! Ok, coach might be pushing it, but my good friend Trey Bailey (yes the same one who jinxed me with the year of the injury, don't worry I forgave him, lol) crafted a training plan for me that will hopefully get me to that 26.2! I'll be honest for someone that had never run farther than 13.1 miles in a race and really about 11 in a training run, the long distance runs were getting harder as I got up and over that double digit mark. So, after a particularly depressing long run, I called in the reinforcements. Trey first had me make sure I ran every single day for a 2 week period about 5 miles a day at an easy pace. I had been running about 4 times a week, but I would have biking days in there to to keep the stress off my legs. However, I think not running every single day affected my ability to stretch out my longer runs. So, for the 2 weeks prior to the half marathon I did not have any long distance runs or any real training runs, so I was a little nervous. I started out running pretty slow, about 8:30 pace to make sure I didn't die during the race. At about the 6 mile mark, however, I ran past the best fans in the world: Sarah, Matt, Mary, and my dad. At that point the course turned onto the paths I was used to running during training anyway and I started to slowly pick up the pace. I averaged under 7:30 the rest of the way! I felt great! I actually just missed a new half-marathon PR by 6 seconds!! I thought it was pretty awesome considering how much I paced myself in the beginning and how nervous I felt going in!
Now, that I have returned to stretching my distances and doing workouts, Trey's plan has been great. I think has really helped me to have a set distance and goal for every day I run. Before I was basically coming up with the runs and workouts on my own with no real rhyme or reason, other than the fact that I needed to run longer. Now I feel focused and I am ready to for that 26.2!
Below is my training plan, so if you happen to see me on some of the longer days, wish me luck!
Sheet1
| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | Robert's Plan | Max Weekly Mileage | 40 | |||||||||||||||
| 2 | ||||||||||||||||||
| 3 | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | % | Total | |||||||||
| 4 | 8 | II | 10/4/09 | 13.1 (Race) | OFF | 6 Easy (9:27) | OFF | 6 (Quality Workout) | 6 Easy (9:27) | OFF | 90% | 36 | Pace Chart | |||||
| 5 | Easy | E | 0:09:17 | 0:09:27 | ||||||||||||||
| 6 | 13.1 | 36% | 13.1 | Marathon | M | 0:08:06 | 0:08:15 | |||||||||||
| 7 | 7 | 10/11/09 | 12 (Marathon) | 3 Easy (9:27) | 3 Easy (9:27) | OFF | 7.5 Easy (9:27) | 3 Easy (9:27) | OFF | 70% | 28 | Tempo | T | 0:07:25 | 0:07:42 | |||
| 8 | Interval | I | 0:06:50 | 0:07:00 | ||||||||||||||
| 9 | 0% | 0 | Rep | R | 0:06:34 | 0:06:46 | ||||||||||||
| 10 | 6 | III | 10/18/09 | 10 (Quality Workout) | 5 Easy (9:27) | 8 Easy (9:27) | OFF | 10.5 (Quality Workout) | 7 Easy (9:27) | OFF | 100% | 40 | ||||||
| 11 | ||||||||||||||||||
| 12 | 0% | 0 | ||||||||||||||||
| 13 | 5 | 10/25/09 | 20 (Marathon) | 3 Easy (9:27) | OFF | OFF | 10.5 (Quality Workout) | 3 Easy (9:27) | OFF | 90% | 36 | |||||||
| 14 | ||||||||||||||||||
| 15 | 0% | 0 | ||||||||||||||||
| 16 | 4 | 11/1/09 | 14 Easy (9:27) | 5 Easy (9:27) | 6 Easy (9:27) | OFF | 10.5 (Quality Workout) | 5 Easy (9:27) | OFF | 100% | 40 | |||||||
| 17 | ||||||||||||||||||
| 18 | 0% | 0 | ||||||||||||||||
| 19 | 3 | IV | 11/8/09 | 11 (Quality Workout) | OFF | 6 Easy (9:27) | OFF | 10.5 (Quality Workout) | 5 Easy (9:27) | OFF | 80% | 32 | ||||||
| 20 | ||||||||||||||||||
| 21 | 0% | 0 | ||||||||||||||||
| 22 | 2 | 11/15/09 | 12 (Marathon) | OFF | 6 Easy (9:27) | OFF | 6 (Quality Workout) | OFF | 8 Easy (9:27) | 80% | 32 | |||||||
| 23 | ||||||||||||||||||
| 24 | 0% | 0 | ||||||||||||||||
| 25 | 1 | 11/22/09 | 6 Easy (9:27) | 3 Easy (9:27) | OFF | 20 min Easy | RACE DAY | 20 min Easy | OFF | |||||||||
| 26 | ||||||||||||||||||
| 27 | ||||||||||||||||||
| 28 | 11/29/09 | |||||||||||||||||
| 29 | ||||||||||||||||||
| 30 | ||||||||||||||||||
| 31 | ||||||||||||||||||
| 32 | ||||||||||||||||||
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| 36 | ||||||||||||||||||
I have to admit I was a little worried about it before I started. I had gotten my mileage up to about 12 about 2 weeks out, but with work and school kicking into high gear I had not been able to put in the same amount of mileage
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