I hope you had a wonderful Fourth of July Weekend! I thought I would share how I’m getting ready to begin Half Marathon training for the Rock & Roll Philly race, which officially starts on Tuesday!
Last Thursday, Coach Kristy and I had another phone conversation discussing the first four weeks of my training plan. Due to my lack of consistency, she’s starting me off with running 3 days a week, and then I’ll progress to 4 days a week: Tuesdays, Wednesday, Saturdays and Sundays. I’m only going to get about 10 weeks to train, but if she really believes I can run 2:05 to 2:10, I’ll make the most if it!
[bctt tweet=”Preparing for half marathon training! #sweatpink”]
Prehab Exercises and Cross Training:
The great thing about working with Kristy is that she already knows my background from when we met back in March for an assessment. I told her that I have been doing some of my prehab exercises, but I definitely need to step them up. She advised that I choose at least 3 of the exercises and do them 3 days a week on any day except long run days.
Another question I had was about cross training. We all know how much I love to take a variety of fitness classes. I take cardio kickboxing 1-2 times a week, but Kristy doesn’t think that will really help me with training, so I’ll really have to lay off of it. Fortunately yoga can still be in the mix, I don’t know what I’d do without that! Mondays will be my days for complete rest…which is clearly going to be necessary!
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| So long, Core and More class 🙁 |
Long Slow Distance Runs:
Saturday will be the designated day for long runs. My first truly long run of 7 miles will be while I’m vacation! I didn’t even think about it, but I’m actually looking forward to it! At least once that’s done I can eat and drink what I want for the rest of the day guilt-free! But the hardest thing for me is that I have to run that distance at an 11:30 minute pace. Say what?! I’ve been running around 9.5 to 10-minute miles lately, and it’s been so much fun, so now I have to run slower?! I am just going to have to trust Coach Kristy on this one! It’s all about endurance…the speed will come (I hope!)
GPS Tracking:
Keeping an 11 minute or slower pace is such a daunting task…so I’m definitely relieved to have my Nike+ watch to help train! Coach Kristy will be monitoring my progress and checking in on my performance, so there’s no way I can cheat!
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| Goodbye sub-10 minute miles…for now! |
Fueling and Hydration:
I have run two 10 mile races and 3 half marathons, but this is the first time that I’m incorporating fueling into training for a race. So I’m excited that I’ll be taking things to the next level! Coach Kristy recommended that I use Clif Shot Bloks. You’re supposed to take 3 blocks at a time, which is about 100 calories. This Saturday, I have my first long run of 6 miles, so I’ll be taking 3 of them at the halfway point. Do they taste good? I can’t deny that I’m a bit nervous!
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| What’s your favorite flavor of Shot Bloks?? |
Another thing I have to get used to is staying hydrated. Maybe I’m a bad runner, but when I run long distances, I never ran with water. Sure, if there’s a water fountain nearby I’ll partake, but I never used a hydration belt or backpack. Now it looks like I’ll need to invest in one, as Kristy recommended I take a few sips of water at each mile for all of my runs. Any brands you like? Let me know! My friend might actually let me borrow his for my training.
Last Week’s Workouts:
Monday 6/30: I hurt my foot on Sunday reaching for clothes while shopping (go figure!) so I took the day off from running.
Tuesday 7/1: Extra day off just to be safe.
Wednesday 7/2: Tae-Bo workouts during lunch since Core and More Class was canceled.
Thursday 7/3: P90X Yoga video during lunch with coworkers. I didn’t like it…then kickball was canceled because of a terrible thunderstorm!
Friday 7/4: Happy Independence Day! Too many errands to squeeze in running, but I walked a TON!
Saturday 7/5: 4 mile run at 10:01 average pace, felt really good. I also spent about 5 hours at the mall (shopping for Jamaica!!). That counts as exercise right?
Sunday 7/6: Another lazy day!
Any advice as I get rearing to go?? Do you use Clif Shot Bloks when you train? What flavor do you recommend?
Sounds like you’re ready to go! Definitely a great idea to use your long runs as “dress rehearsal” for your race – testing out nutrition, gear, etc. I don’t have much experience with Shot Bloks – I do remember feeling like they were kind of big to chew and cutting them in half helped. Good luck with your training – looking forward to following along!
Thanks a lot Michelle! I just ordered my Shot Bloks…hopefully they work out!
My training calls for slow runs at 11:25, which is almost as much work as trying to be fast! It definitely makes your muscles work differently!
It seems so counterintuitive but hopefully I’ll get used to it!
yay for training! i usually train using the long slow run method, but this time around my long runs are only about 30 -60 seconds off goal pace. we’ll see how that works! i love shot bloks, but can only handle the sugar for mid distance runs (like 15-16). after that it gets to be too much. my favorite flavor is strawberry — the margarita flavor is good too and adds salt! 🙂
I’m loving following your training…you’re killing it! I just bought strawberry, hope I like it!
Good luck with your training! It sounds like you have such a great plan in place and you are going to rock it. 🙂 I am a fruit punch Shot Blok fan, but more of a fan of GU because Shot Bloks get stuck in my teeth haha.
Thanks Salt! I’m starting with strawberry, hopefully I like it! GU always creeped me out a little, lol, so hopefully I can handle the chews!
I am excited for your to start training! You are going to do awesome! The shot bloks taste good, they are just a little too big for me to chew while running. I like the clif shot gels. It is really tempting to go out strong on your long run, but it is important to learn to pace yourself for the long haul!
Amy
Miss Adventures in Running
Thanks a lot Amy! I can’t wait to share how Saturday’s lon grun goes!
Sounds like a good training plan. I only have to comment on the Clif shot bloks. They taste great but they are really chewy and that’s tough for me on the run. I like the Clif gel, but I have to stop to take those as well. I haven’t mastered fueling on the run and I’ve done a lot of halfs!
Wendy@TakingtheLongWayHome
Ooh super exciting! I like the way the shot blocks taste, but they make me a little jittery, I’ve had much better luck with the Honey Stingers waffles and chewables since they are more natural, but that’s just me. Good luck on your training! Looking forward to see how it goes 🙂
I’ve heard of Honey Stingers but don’t know anything about them! Thanks for following along Amanda!
I just started my training this week for a November half and could so resonate with this post! And I agree with your coach on the going slow part on your long run. You’ll recover faster and the speed will come back. In fact, today was 6 miles for me and I did a 11:30 pace and felt really great the whole time. (my goal time for my half is anything under 2:30 so you’re faster than me. But you’re younger, too;). Enjoy the training!!
That’s awesome Jennifer! I felt pretty good too minus a little knee and foot pain! I hope your training goes well!