Tuesday, March 8, 2011

WEEK 5- training plan

This is what I had to do last week, I did what is in red.  Allergy season has started here and this is not good for me.  :(

WEEK 4:
Mon: 3.5 miles: 3.5 miles
Tue: stretch and strength + XT: stretch and abs + arms and 30 min bike

Wed: 3 miles: 3 miles
Thu: 35 min tempo: 25 min tempo + 4 x400 intervals. 5 miles

Fri: REST: rest
Sat: REST or easy 3 miles: 3 miles

Sun: 5k race Susan G Komen Race for the Cure: 5k race with a PR.
TOTAL: 17.6 miles

WEEK 5
Mon: 4 miles: 4 miles
Tue: stretch and strength + XT: stretch and abs + arms and 30 min bike

Wed: 3 miles
Thu: Speedwork: 7x400 at 5k pace

Fri: REST:
Sat: XT or 3 miles:

Sun: 7 miles:

Now that I know my 5k pace it will be easier to know what pace to use for speedwork.
I used the The McMillan Running Calculator and I hope this will help me with those workout.  Now that I know I CAN run "faster" I have to figure out how to do that LONGER and without the GI problems.  It is getting warmer here and I will need to get better at hydration also.

Looking to add another half marathon to my schedule for October or November.
I got the Disneyland on September 4th.

My 3 choices are

1. Long Beach October 9th:
Pros: nice course by the water and FREE race for the kids.  Easy for family to go cheer runners along the course  Con: just one month after Disneyland, is that enough time for me?

2. LA Rock n Roll  October 30th
Pros: A little closer to my home, 3 weeks later then Long Beach.  Cons: A pain for the family of the runner to come cheer along the course because of parking, more $$, location not the prettiest.

3. Mission Inn Half marathon November 14th
Pros: closer, cheaper, 2 mos after Disneyland.  Cons: Course is hilly and very windy there usually.  Last year I ran the 10k and it was VERY windy.

6 comments:

Kristin @NyceLife said...

I would think a month would be okay, but I am certainly no expert. You would already be in great shape, just take it easy for a week or so and then ramp it right back up! That (Long Beach) sounds like the best option other than the date. Hope your allergies settle soon- Do you take anything? Flonase was my savior when I lived in CT where the goldenrod grew like grass.

Carrie said...

My son's nose has been really stuffy - allergies didn't even cross my mind... hmm... with all this wind and weather changes, no wonder.

I haven't done a 1/2 marathon, so no advice on the timing. I'd think with you being in such good shape, a month would be fine. It's always nice to be close to home.

I'm doing the Disneyland 1/2 as my first. It looks like so much fun.

(Just) Trying is for Little Girls said...

I think you can do another one with one month in between. When I stack them like that, I look at my training differently. More of maintenance runs than too much speedwork.

Is San Francisco still on your radar?

RockStarTri said...

Typically when you design a training block it consists of 3 weeks increasing/one week lighter. If you consider your first half as a long training run (ie don't try to hammer it) and consider it the culmination of the previous cycle (no taper), then you can do second a month afterwards with another training cycle and taper to set you up. If you are looking to crush the first, don't plan the second as you may need more recovery time. Email me if you have any questions.

Christine said...

I would do the first race. I think a month is ok, just make sure you take it easy. I heard you should rest/take it easy 1 day per mile, so for a half marathon = 13 days. You will be fine!!

Teamarcia said...

Nice training weeks! I vote for Long Beach. You'll be ready a month after Disney.