Half Marathon Training Week 1
Last Sunday I was cleaning off my desk and found a printed-out copy of Hal Higdon’s Half Marathon Novice Training Plan. “Hmm,” I thought, “I should see when I need to start training for the January 9th half marathon we signed up to run.” Even though we may not do it, I still want to train like we are.
Yeah, it’s a good thing I checked. I needed to start training on the next day – Monday the 19th! (Um, so I was originally going to run a marathon on the 17th and start half marathon training the 19th?! Bad idea, Kim!)
So… my Sunday training posts are back! MUAH HA HA! I am not sure how much I will have to modify them, because of my shin, but my plan is try to to run three days a week, but cut it down to two and walk one if I need it.
Day 1 | October 19, 2009: Stretch and Strengthen
I used the office gym weight equipment for the first time the week of October 12th and damn… my arms were SORE! Like, “you can’t put your coat on” sore. I am hoping that will go away!
I don’t know much about weights, so I did three sets of 15 reps (to build endurance?) on each machine. With the arm machines, I rotated back in forth between two at a time, but with the leg machines, I did all three sets together.
So… I am doing it right? I put my workout in small print below because it’s boring.
Seated Row: 15 @ 30 lb, 15 @ 45 lb, 15 @45 lb
Lateral Raise: 15 @ 25 lb, 15 @ 37.5 lb., 15 @ 37.5 lb
90 Degree Chest: 15 @ 20 lb, 15 @ 20 lb, 15 @ 40 lb
Shoulder Press: 15 @ 20 lb, 15 @ 20 lb, 15 @ 20 lb. Yeah, these are killer!
Pectoral Fly: 15 @ 30 lb, 15 @ 30 lb, 15 @ 30 lb
Arm Curl: 15 @ 25 lb, 15 @ 25 lb, 15 @ 25 lb. OUCH!
Leg Press: 15 @ 40 lb, 15 @ 60 lb, 15 @ 60 lb
Leg Extension: 15 @ 30 lb, 15 @ 45 lb, 15 @ 45 lb
Leg Curl: 15 @ 30 lb, 15 @ 40 lb, 15 @ 20 lb
Crunches: 10
Bicycle Crunches: 10
Day 2 | October 20, 2009: 3 m run
Steven and I “ran” these 3 miles together, in the dark, but in a perfect running temperature – 55°F! The nice thing about running in the dark is that you are not constantly checking your Garmin. The bad thing about running in the dark is that you CAN’T check your Garmin to see if you are running too fast (well, I can’t figure out the back light). Oh, and that you might trip and fall. Or mistake a branch for a snake, as Steven did. Ha ha.
Distance: 3.00 | Time: 32:33 | 1: 10:23 | 2: 11:10 | 3: 10:58
Day 3 | October 21, 2009: 2 m run or cross
Yawn. Treadmill walking…
Distance: 2.00 | Time: 30:00 | 1: 15:00 | 2: 15:00
Day 4 | October 22, 2009: 3 m run + strength
I did the same strength work-out as Monday, just mixed it the order a bit. I’m liking it so far. I can feel its effects. I think I need to add some lower-leg strength moves though. Do you know any lower-leg exercises?
I put the 3 miler off until Friday, since it was raining.
Day 5 | October 23, 2009: Rest 3 m run
So, I ran in the rain, on Friday with Steven! The “hills” in our neighborhood were killing me, but I can tell my fitness level is increasing!
Distance: 3.00 | Time: 33:05 | 1: 10:48 | 2: 11:08 | 3: 11:07
Day 6 | October 24, 2009: 30 min cross rest
Day 7 | October 25, 2009: 4 m run
Another “run” with Steven, with more difficulty on our neighborhood “hills.” I am struggling with breathing now. I used to not have to think about it at all, so it’s frustrating. But I did enjoy the nice fall weather – clear blue skies and a nice temperature in the 50s.
Distance: 4.00 | Time: 46:02 | 1: 11:02 | 2: 11:19 | 3: 11:47 | 4: 11:51
Week Summary: 12 miles
Starting over is exciting (because it seems like you are reaching a new goal each day) but frustrating (because you feel like the goals you are reaching are something you did months ago). I have been making sure to take it nice and slow, and stop if I feel any strong pain in my shin. I hope I don’t have to modify this training schedule too much!
Themocracy
I never really helped you with this. 🙁 If I can find the website I’ve used for putting together weight workouts in the past, I’ll send it to you, but you’re on the right track! (I do a lot more stuff with free weights vs. machines…or at least I do when I am actually doing weight training!)
Also, I never really did anything lower-leg specific. I think because the muscles in the upper leg are so large, they control more of the leg’s stability. Or something like that. Don’t take my word for it, I’m no professional. 😉 But definitely try throwing some lunges in while holding dumbells or with a barbell across your shoulders. Lunges rock!
Yay for the return of the training post!
I never did strength training for my calves specifically. Every time I tried they would hurt so bad for the rest of the week that I could barely walk. My calves are pretty much all muscle anyway so I never saw the point. I do, however, enjoy squats and lunges as well as holding a weight and stepping up onto a bench. I can’t really describe it so I’ll just have to demonstrate next time I see you.
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I laughed out loud about Steven mistaking a stick for a snake! hahaha!!!!!
Yay! Kim’s half marathon training!!
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Lunges are great! Step-ups on a weight bench, too. Maybe some deadlifts with dumbbells if you can get someone to show you the correct form. It doesn’t makes sense to me to work your upper body but not your lower body.
I am impressed by your training regime! How do you work it all into your schedule?
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Wow, that is great on the running front AND the strength training!! I loooove it when my arms/shoulders/back are super sore. Well, not so sore that I can’t lift them 3 days afterwards, but a little bit of soreness so I know I worked ’em enough. 🙂
I’m excited to follow you during your 1/2 training! 50 degrees = PERFECT running temp!
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It’s so nice that you get to run with your husband. My wife’s pace is too different from mine — it actually hurts me to slow down to her pace. Don’t get me wrong, my pace is pretty slow to begin with, but hers is just too slow for me. Sometimes we do neighborhood runs where I can go up-and-down some short cul-de-sacs to try to stay near her. Or I do out-and-backs ahead of her. But that’s not *really* running together. 🙁
Biking together is much easier for us, though I often still do the cul-de-sac thing.
I want to start a couch-to-5k routine with my daughters, but I keep putting it off. I should really get on that.
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I like that Hal Higdon plan, we’ve used it/modified it for a couple halfs. Good luck with your training. Starting a new plan is exciting!
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Hi,
Good going on the schedule, keep writing. I am working for Mumbai Marathon on Jan 18….but my training has taken a back seat due to work presure. You blog is refreshing and inspiring for me to start again 🙂
I am so glad you are getting to train again!!!!
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