Maybe this will change, maybe not.
Thanks to all who responded to my previous post of what time goal I should shoot for.
Sub 2:19 would make me happy. Something in the 2:15-2:16 range would make me very very happy.
The little spots below where it says (car) are where I had inserted a cute little clip art picture of a car to indicate those are days I will be driving/riding in a car for 10 hours. When I pasted the table into blogger, I lost it. We did not have any plans for my week off for spring break next week until this past Tuesday, when we decided to drive down to FL (where the in-laws live), with our dog in tow. We have friends in NC (which is perfectly mid way between NJ and FL) who we will stop and visit on our way down.
Anyway - what that means is the next two weekends will be spent driving, not doing my long runs. So I tried to rearrange them. It also means I miss spin and boot camp next week, but what are you gonna do.
What else...spring session of group classes ends May 5th, and summer classes don't start up until mid to late May. So for strength in the last two weeks, I'll have to try to replicate boot camp in my apartment with some 3 and 5lb weights, a stability ball and a yoga mat.
This plan is based on Hal Higdon's intermediate and advanced half marathon plans.
Week 1 is what I did this week...up through tonight. I'm hoping to get in speed work after work tomorrow and (maybe?) a short pace run before we leave Saturday morning.
Here it is:
Mon
|
Tue
|
Wed
|
Thu
|
Fri
|
Sat
|
Sun
|
total
| |
Week 1
4/11-4/17
|
spin
|
1.7 easy
+ spin
|
3 easy
+ boot
camp
|
8 x 400
@5k pace
|
4 pace
(car)
|
NC
|
~13
| |
Week 2
4/18-4/24
|
2-3 easy?
(car)
|
FL
8 long
|
FL
40 min
tempo
|
FL
|
FL
3 easy
|
(car)
4 pace
|
(car)
|
~18
|
Week 3
4/25-5/1
|
9 long
|
5x800
@10k
|
2-3 easy
+ spin
|
boot
camp
|
Rest
|
5 pace
|
10 long
|
~20
|
Week 4
5/2-5/8
|
45 min
tempo
|
2-3 easy
+
|
Rest
|
5 pace
|
11 long
|
~23
| ||
Week 5
5/9-5/15
|
2 easy
+ strength
|
6x800
@10k
|
2-3 easy
+ strength
|
50 min
tempo
|
Rest
|
3 pace
|
12 long
|
26-27
|
Week 6
5/16-5/22
|
3 easy
+ strength
|
6x400
@5k
|
2 easy
+ strength
|
30 min
tempo
|
Rest
|
Rest
|
Half!
|
2:15 half
|
2:16 half
| |
pace
|
10:19
|
10:23
|
10k
|
9:45
|
9:49
|
5k
|
9:24
|
9:28
|
Sweet, that's the pace I'm shooting for--assuming I can run when I try again on Saturday. :) we can actually run this one together!!
ReplyDeleteRacing makes you just want to do more racing! I am 100% confident you can get 2:15 if not faster. Riding in the car all weekend is something I'm a pro at but sounds like you'll still be able to get your training in.
ReplyDeleteI love that you are so organized and together. I just kinda go out there and run...I think I need to get on your page. I bet you CRUSH 2:15 on a flat course...
ReplyDeleteGood luck, have fun on the drive and eats lots of yummy candy during the ride.
i admire those people (you) who stick to training plans. i always start them and then life happens. i have a 5k in a month. i have been running with the jogging stroller but no speed work. sigh.
ReplyDeleteJess- that would be great! I hope your shin cooperates with you running for the next couple weeks :)
ReplyDeleteAlyssa- 2:15 or below would be awesome!
Ojodeazul- I would love that! I think having a plan makes it harder for me to brush off some runs/workouts. The car trip food bag contained lots of sour patch kids and gummy worms! How did the princess half marathon go for you??
Kathleen- doesn't running with a stroller count for something? Imagine how much faster you'll be without it at your 5k!