Spring 1/2 Marathon Training

Sometimes the only way to motivate myself to workout is if I know I am working towards something. That’s how I found myself signed up and plane ticket purchased for the Shape Half Marathon in New York City.

Technically I was scrolling through Facebook and found two good friends from college talking about signing up so I decided to invite myself. This was the motivation I needed knowing that it was the start to a new year and I had not been taking my workouts all the seriously since the last half I completed in November of 2016.

 

12
After the PNC 5k & 10 Miler in 2016

 

Why A Half?

I have been a runner almost my whole life, since 2006 and have never really stopped. I don’t relate to people when they say they hate running. It’s not that I am obsessed or love it or even try to convince people to do- it has just become my thing. No matter what is going in life I can always go for a run- there is comfort in that. I am proud of that! I hope no matter where you are in life you have something that is 100% yours too. On bad days, on days you can’t even seem to make the bed right those are the days you need that thing to remind yourself you can do it. Running is my thing.

I have gotten more serious about running in the last year or so, thanks to my boyfriend and the Atlanta Track Club. Running is not his thing but every year we make it a goal to run 1 5k a month and we do it (and I appreciate it a little more because I know he does it for me). Knowing I have to wake up early and run a race once a month on a Saturday is pretty good motivation for me to stay in decent shape and not slack off too much. But when we joined the Atlanta Track Club last year we found they offered cheap (and sometimes free races) and training programs- for multiple distances throughout the year which inspired me to start taking on longer distances again.

For the Shape Half Marathon,  I won’t be joining a  1/2 marathon training the ATC provides (this is between 2 training programs as the Georgia Marathon is HUGE here) but I found a schedule I could follow online.

amanda-charlotte-12-3The schedule is below. It’s aggressive distance wise but I found myself really struggling during the last half of the 1/2 marathon I did in November.  I think it was because I built up my distance too slowly and maybe took too many days off the week of the race.

I have never run more than 13.1 miles so I am interested to see how this training style, of going up to 15 miles, will be. Normally when I train for 1/2, my theory is to never to run the full 13 miles during training because the goal is to only feel that miserable once, and that is on race day. I am excited to get started and nervous at the same time- it’s a commitment! You can fake a 5k  but you can’t fake a 1/2 marathon.

My Goal

I am really proud of my time for the 1/2 I ran in November, 1:43 min exactly but I was not proud of how I ran the race.

Screen Shot 2017-02-08 at 10.53.52 AM.png

Towards the end of the race, I was truly dying. So miserable. I literally thought about quitting and was thinking if there was another 1/2 I could run the next weekend to redeem myself. I was in so much pain I allowed myself to walk for 2 minutes every mile from miles 10-13. Imagine the time I could have gotten if I had just been a little stronger and maybe not gone out as fast (none of my watches or running apps decided to work that morning grrr) ?!  I am hoping this will be my redemption run- PR one more time and just run a really good race.

So this is my big goal for the spring! We have a lot of things going on this right now, some expected and some unexpected but I know having a 1/2 marathon waiting for me at the end of April is the motivation I need to stick with my workouts when life gets a little crazy.

Wish me luck!

The Schedule

Race:
Shape 1/2 Marathon in New York City, April 30, 2017
Week 1: February 6- February 12
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
4 MILES
6 MILES
4 MILES
6 MILES
3 MILES
8 MILES
 * save one day a week for a long run, preferably when you can have a rest day after

 

Week 2: February 13- February 19
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
FARTLEK
5 MILES
3 MILES
5 MILES
6 MILES
3 MILES
9 MILES
 * make sure you have at least one speed workout in your training a week

 

Week 3: February 20- February 26
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
5-6 MILES
HILLS 5K-10K PACE
3 MILES
6 MILES
6 MILES
3 MILES
10 MILES
 * Don’t forget to train for those hills

 

Week 4: February 27- March  5
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
FARTLEK
5 MILES
4 MILES
6 MILES
6 MILES
3 MILES
8 MILES
 * need help understanding what the heck a Fartlek is? Find out here

 

Week 5: March 6- March 12
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
4- 5 MILES
HILLS  5K-10K PACE
4 MILES
6 MILES
6 MILES
3 MILES
11 MILES

 

Week 6: March 13- March 19
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
6 X 800
5K PACE
4 MILES
7 MILES
7MILES
4 MILES
8 MILES
  * shorter runs after the speed workout help with recovery

 

Week 7: March 20- March 26
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
3 X 1600
5K-10K PACE
4 MILES
7 MILES
7 MILES
3 MILES
12 MILES
 * I am also a member of Orange Theory Fitness so on my shorter run days I will probably get my workout done there. Cross training 1-2 times a week is a great idea!

 

Week 8: March 27- April 2
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
6 X 800
5K PACE
5 MILES
7 MILES
7 MILES
4 MILES
9 MILES
 800= 2 laps aorund the track or .5 miles

 

Week 9: April 3- April 9
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
4 X 1600
5K- 10K  PACE
4 MILES
7 MILES
7 MILES
4 MILES
14 MILES
 1600= 1 miles or 4 laps around the track

 

Week 10: April 10- April 16
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
4 X 1600
5K- 10K  PACE
4 MILES
7 MILES
7 MILES
4 MILES
14 MILES

 

Week 11: April 17- April 23
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
6 X 800S
5K PACE
5 MILES
8 MILES
8 MILES
5 MILES
15 MILES
 * this will be a HUGE accomplishment

 

Week 12: April 24- April 30
MONDAY
TUESDAY
WEDNEDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
OFF
5 MILES
5 MILES
8 MILES
7 MILES
4 MILES
RACE DAY
 * this mileage might be a tad high for race week, I will see how I feel

 

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