During my week off of blogging, I had a number of tasks on my to-do list.
One of them was designing a training plan for the Des Moines half marathon coming up in October. I started training VERY early for my first marathon this year (think January for a May race date), so early that I ran out of motivation the whole month before the race. I decided to do things a bit differently this time (or was it procrastination?).
This training plan was based on Hal Higdon’s Novice 1 Training plan. That plan is 12 weeks, but I only had 11 weeks, so I did some modifications.
I got all nerd-ville and created a google spreadsheet in case anyone wanted to check it out:
2013 Des Moines Half Marathon Training Plan
My first week went pretty well!
I of course didn’t follow the plan exactly, but the most important things to me in the training plan that I will try to do each week are:
- Running my long run each week (the Saturday/Sunday run)
- Strength training at least once
- Cross-training at least once
- Foam rolling
- Attempting to complete the total mileage goals for the week whether walking or running (cross-training does not count)
Monday and Tuesday workouts were walking with my mom, sister and their crazy dogs who came to visit me up in the twin cities.
It was a tad crazy with the dogs since they attempt to maul every dog and even a sweet little gardener lady that they see, but somehow we accomplished a few miles over their trip.
We also walked to Target and mom bought me a new workout outfit. Bright pink, of course.
Wednesday and Thursday I actually picked up my feet a bit and did some run-walking on our trail.
I highly encourage anyone who is either new to running or hasn’t run in a few months to slowly increase running time by interspersing it with walking. With this method, I typically walk to warm up then run until I feel tired, walk until my heart rate lowers then run some more. Ideally your running time should increase and walking time decrease. During the half marathon, I plan on walking the water stations, so taking walking breaks in my running doesn’t bother me.
Plus what really matters is not getting injured and overall time, right?
I took a couple of days off Friday and Saturday which was pretty handy since I had a couple of interviews this weekend (eek! more on that later).
Then Sunday at the last possible minute, I fit in my long run after a very exciting viewing of Food Network Stars.
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| Dave and I had Pei Wei and I followed all of the #FoodNetworkStars hashtags and live-tweeted like a true Food Network dork. |
This was the last episode of the season and my prediction on who would win was wrong, but if you believe anything that’s being said on twitter…there is a reason that the southern belle won Food Network Stars. (Hint: a certain southern chef was recently fired from the network and this new gal is thought to be the perfect replacement.)
Since I didn’t pull on my Asics until after 9pm, the run was done on a treadmill, in the dark as the lights weren’t working in the gym. I did get to watch Despicable Me while I sweat all over the place, which was ironic since Dave and I just went on a little date to see Despicable Me 2 earlier in the afternoon. This was the first time we’ve gone to see a movie in a LONNGGG time and it was delightfully refreshing. Even though we live together, it’s somehow different to get out of the apartment and go on an actual date. 🙂
(I highly recommend the movie, by the way. I was giggling like a school girl.)
Cheers to another week of half marathon training!
Are you training for any races?
Do you take walk breaks?
Am I the only one that LOVES kid movies??
Linking up to the lovely Healthy Diva for a Marvelous Monday and to Talk Less Say More for Fitness Friday later this week!
I’m also training for a half in October and following one of Hal Higdon’s plans-though I’m attempting the Novice 2. I definitely agree that keeping up with the long runs is the most important. I’m impressed you’ve been able to intersperse cross training and strength training! My “cross training scheduled” days usually turn into rest days/small walks.
I actually have been doing lots of walking, but it’s my goal this training period to get my cross-training in to prevent injury!! How many half marathons have you done? And where’s your half in October?
I’ve just done one so far. The one I’m training for now is in Nashville-it’s been a bit difficult to train here because it’s so hilly! I guess that gets me in better shape though!
Oh yeah you will kick butt compared to people who don’t train on hills!! 🙂
I’m also training for a half in October and following one of Hal Higdon’s plans-though I’m attempting the Novice 2. I definitely agree that keeping up with the long runs is the most important. I’m impressed you’ve been able to intersperse cross training and strength training! My “cross training scheduled” days usually turn into rest days/small walks.
Looks like your training is going awesome! What are you using to track your exercise? (the 2nd photo)
Hey Joanna! I’m using Dailymile.com to track runs! 🙂
Looks like your training is going awesome! What are you using to track your exercise? (the 2nd photo)
Who did you want to win? I forgot to watch it last night dangit! But I knew she won.
Check out yesterday’s post for all of my thoughts on this season haha but I thought the pie guy was going to win…although out of the last 3 I wanted Russell to win!
Oh my gosh I did not way pie guy to win! That would get old! I voted for Russel. I liked him all along! But I would watch her show cuz it’s a cute premise.
True I like her idea for the show the best…it was just weird how she was flirting with the guy who was trying to cook for another girl. I do wonder if she will get a regular show though..last year’s winner only made one episode or something I think. #foodnetworknerdftw
haha ya I thought that was weird too! I think that’s just her personality though.
Who did you want to win? I forgot to watch it last night dangit! But I knew she won.
Hey Joanna! I’m using Dailymile.com to track runs! 🙂
Check out yesterday’s post for all of my thoughts on this season haha but I thought the pie guy was going to win…although out of the last 3 I wanted Russell to win!
I actually have been doing lots of walking, but it’s my goal this training period to get my cross-training in to prevent injury!! How many half marathons have you done? And where’s your half in October?
Oh my gosh I did not way pie guy to win! That would get old! I voted for Russel. I liked him all along! But I would watch her show cuz it’s a cute premise.
I’ve just done one so far. The one I’m training for now is in Nashville-it’s been a bit difficult to train here because it’s so hilly! I guess that gets me in better shape though!
Oh yeah you will kick butt compared to people who don’t train on hills!! 🙂
True I like her idea for the show the best…it was just weird how she was flirting with the guy who was trying to cook for another girl. I do wonder if she will get a regular show though..last year’s winner only made one episode or something I think. #foodnetworknerdftw
haha ya I thought that was weird too! I think that’s just her personality though.
Kids movies are so fun! I don’t see them often, but I enjoy them when my nieces & nephews are around. I need to get on making my training plan. Aaaah! It’s sneaking up faster than I thought it would.
Oh my gosh I know it’s coming up so quickly!! I haven’t been running at all before this past week so it’s time to get serious!! 🙂
Kids movies are so fun! I don’t see them often, but I enjoy them when my nieces & nephews are around. I need to get on making my training plan. Aaaah! It’s sneaking up faster than I thought it would.
Oh my gosh I know it’s coming up so quickly!! I haven’t been running at all before this past week so it’s time to get serious!! 🙂
OMG PEI WEI.
Love the outfit.
Love the scenery. We need to walk/jog/run around that area when I come to visit next (Labor day weekend!).
Not planning on doing the half marathon (unless I magically get there by doing what I’m currently doing). I *might* walk / jog / mostly walk the full marathon since I did sign up for it.
And this times a million: I highly encourage anyone who is either new to running or hasn’t run in a few months to slowly increase running time by interspersing it with walking.
Yay so excited you are coming for labor day weekend!! We will definitely at least walk around the path by my house! I’ve also heard good things about Lake Calhoun, but haven’t checked it out yet so that’s also an option! 🙂
OMG PEI WEI.
Love the outfit.
Love the scenery. We need to walk/jog/run around that area when I come to visit next (Labor day weekend!).
Not planning on doing the half marathon (unless I magically get there by doing what I’m currently doing). I *might* walk / jog / mostly walk the full marathon since I did sign up for it.
And this times a million: I highly encourage anyone who is either new to running or hasn’t run in a few months to slowly increase running time by interspersing it with walking.
Yay so excited you are coming for labor day weekend!! We will definitely at least walk around the path by my house! I’ve also heard good things about Lake Calhoun, but haven’t checked it out yet so that’s also an option! 🙂
yay!! I’m so excited for the race. I was telling my extended family about it yesterday and my aunt’s response was “most of us would probably choose to have a girl’s weekend and go shopping, not run a 1/2 marathon” …we do things differently and I LOVE it! 🙂
hahaha this isn’t normal?? 😉
yay!! I’m so excited for the race. I was telling my extended family about it yesterday and my aunt’s response was “most of us would probably choose to have a girl’s weekend and go shopping, not run a 1/2 marathon” …we do things differently and I LOVE it! 🙂
hahaha this isn’t normal?? 😉