Wednesday, October 29, 2008
mapping it out
(Click over to the picture to see details.) There are less than five months before the Shamrock Half Marathon, so I figured it was time to map out a training schedule. I've been running 2-3x times a week, but I'm going to ramp it up to 4x a week once I get underway.
In the past, I haven't done speedwork, but I'm going to try to incorporate it on Tuesdays - if not by running repeats, but just trying to run the distance at 5K speed.
Up to Shamrock, this is an approximately four-month schedule. I think it could be condensed to three months (you'll notice that some of the long run distances early on are repeated) but I think I'm going to need to build a good base for the longer runs later on.
I got this training schedule from my friend Diana, who got it from her Team in Training coach. I kind of made up the schedule between March 22 and May 2 - I've never done two half marathons six weeks apart. Diana is a practically a running pro, having run six or seven half marathons by now, so I'm going to ask her to look over that part.
So, where am I now? I've been running between two-three miles a day, three times a week now. I'm still doing run/walk intervals, but my times have been pretty good - I think I'm running faster because I have the recovery one-minute walks. That's promising. I hope I get up to a 4:1 ratio by the time the schedule starts in a few weeks (I'm at a 2min 30sec run :1 min walk ratio right now). And I hate to say it, but I'm going to have to start leaving my running partner, Gracie Virginia, behind. It's getting colder, and I really have to start focusing on running to train. Getting distracted by squirrels on the run means we slow down. Maybe I can bring her on the Saturday 2-3 milers still. We'll see.