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Half Marathon Training Plan

So I realized sometime during my marathon training that training plans overwhelm me and really take the fun out of running for me. During my training I got burnt out and wanted to not run as much as I was in the beginning. The training plan I was following was made up for my current running abilities at the time and was perfect if I would had stuck to the plan pretty closely. I dealt with a lot of personal things during the training which also wore me out so I had no energy to run some days. Running hard six days a week is just not for me either. So with this upcoming half marathon, here are the things that needed to be addressed.

1. Bathroom issues – I need to find a good mix of what to eat while running that doesn’t lead to bathroom trips. Though I never had had a problem with the half distance and the bathroom issues, if I choose to run a marathon again, I would rather try to figure that out earlier on so I don’t have the problem anymore.

2. Speed – After the marathon I realized that I had perhaps stepped back on running fast for a little bit too long and I had lost a lot of my speed that I build up by building my endurance. I am going to work on getting faster and keeping with that pace for this cycle of training

3. Hills – I know the SF 1/2 is going to have some major butt kicking hills and if I don’t train on them I’m going to have an epic blowup at the 1/2.

4. Sticking to the schedule – So I got super burnt out, and had a really hard time getting myself out there to run because I think I got overwhelmed with the amount of running, the time it took and everything else in my life. This cycle I am really going to try to stick with the schedule.

5. Diet – So we all know that I eat a ton of crappy food. As in a TON. I eat a ton of fast food, and at work I’m called Lamar because I eat so much candy. This little issue will be addressed after the training plan.

So dun dun dunnnnn, I announce my OWN training plan.

I made this up according to what I think I can feasibly get done and also with the idea that one day, sooner than later I may possibly run another full marathon. This is all still speculation and I hope to discuss my feelings and how the race went mentally sometime next week. I’m still sorting through that whole mumbo jumbo in my head.

Sundays will be my rest day

Each week I will be doing on cross-training or weight lifting type workout. This will most likely fall on Mondays.

Tuesdays I plan to do some simple mileage. Usually at a nice, consistent pace. Anywhere from 6-8 miles. Somewhat of a recovery from weights if I’m a little sore. I will do some striders at the end to shake out my muscles and keep the speed somewhat included.

Wednesdays I will run a faster lactate threshold type workout. This can range from 6-12 miles, with 3 to 8 miles at a faster pace. Mostly the half marathon it will be on the 6-10 mile side.

Thursdays I will do a track workout. This means legitimately going to the track and running as fast as I can. Usually will be doing 400s or 800s all out. Possibly will include sprints (because I miss them dearly) OR I will run hills, which would be a very hard hill workout, where I run up a hill all out about 10-20 times and then slow jog around the back. There is a nice grassy hill that I know I can run up and it will kick my butt but will also get my quads into better shape and will get me more used to running hills more frequently. This is what we did in high school and it really helped me.

Fridays This is my 2nd rest day of the week.

Saturdays This is where my training will be a little different, I am going to include 2 20 mile long runs in the beginning of July before my taper to try to increase my endurance. All my long runs in the training cycle will be longer than the half marathon distance of 13.1 miles as well. I have 6 long runs to get in before the half so I am going to probably break it down like this:

June 13 (but sadly this weekend I think my run will come on Sunday because I have some prior all day commitments on Saturday, but it shouldn’t mess up my schedule too bad since it’s not too incredibly long and I shouldn’t be sore on Monday) – 14 miler

June 20 – 18 miler

June 27 – 20 miler

July 4 – 20 miler

July 11 – 18 miler

July 18 – 14 miler

July 26 (Sunday) – San Fransisco Half!

It seems crazy but I really think this will allow me to build my endurance up and I know I can run that far because of the marathon. I know it will also keep me in better shape in case I do decide to run a fall full marathon. I also hope it makes me faster. Also every night, I will do at least 25 push ups and 100 sit ups, if not more as I go along. I started doing that before San Diego and before I gave up on them, I was really starting to see a difference. I know the core is very important to runners and I want to work on mine. I feel that starting off with 100 and doing them every day will be a good number. If I feel good then I will do more, but I must always do 100.

So now onto the diet of myself. I know I eat a ton of fast food. To cut this down I’m limiting it to eating fast food once during the work week, and once during the weekend. This can be for dinner, breakfast or lunch, but it’s only ONCE during the day I choose, not a full day. For me, fast food is Mc Donalds, Jack in the Box, Taco Bell, Del Taco, etc. NOT Quizno’s, Subway, or Togos. If I get a sandwich somewhere that doesn’t count as fast food, because that’s basically what I would have brought from home.

This new diet also includes not drinking limitless amounts of Soda. I can have two of those a week too. Luckily, I don’t drink coffee so I don’t have to wean myself off that either, but I know caffeine and sugars are super bad for you, and I need to increase my water intake. I know I can’t give up all my soda but I think two a week is a good number, because sometimes I just need a soda, sprite specifically.

Then we have the candy addiction. This is rough because I love candy. I am going to try to cut as much out of my diet as possible, but if need be and I can’t resist the addiction cravings, I can have one bag a week, of whatever candy I choose. This isn’t the family size bag or a fun size, this is the regular bag that would be mixed in with the candy at any gas station type of establishment.

I am going to try to eat healthier by eating more fruits and vegetables as well. I seriously lack those in my current diet. Mainly my diet is made up of cheese and bread/pasta, with the occasional interspersing of chicken. So I think including more fruits and veggies will bode well for me. Also last weekend I tried tofu and really liked it so I think I’m going to try to start working on making some of that and including it in my diet. I don’t necessarily want to drop a lot of weight on my ‘diet’ but at the same time that would be an added bonus, but mostly, I want to do it to feel healthy and feel good. I love candy but it doesn’t always make me feel the best after I’ve downed some huge bag.

So that’s my plan in a nutshell basically. Well see how it goes and how all my workouts start to fall into place. It starts this Saturday (or Sunday, pending) with my 14 miler. I am trying to get my toe to heal as quickly as possible and it’s starting to feel a bit better, which I think will allow me to run well this weekend for the 14 miler I have planned. Now to get rid of this summer cold that has me a little congested and I’ll be good to go.

I am excited about this plan because I feel like it fits me a little bit more than such intense running. I like to switch things up and I feel like my long runs will help me build endurance and make the half fly by! Well see how it goes. I also feel that this gives me the option to run another fall full marathon if I choose to.

So tomorrow I’ll have some sweet deals! I will be posting my progress with the plan as well throughout my training up until the 1/2 on July 26.


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