My training schedule for the 1/2, Wpg. June 20th:
I run this morning at the school track. I did a 10 minute warm up before getting there. Then I ran two laps ( 800 meters; the track is a 400 meter track ). I ran it as fast as I could. Then rested 2 minutes and run another 800 meters in the opposit direction. I did 4 sets of 800's and then a 10 minute cool down run. It's the first time I've really done speed work in training for the 1/2. I usually just log running time but this year I'm going to try and follow a training program. I picked out a program for a 1/2 marathon from Runners World Magazine. So, there is a mix of long runs, tempo runs and speed runs. I found it very hard to push the run up to a speed run past a tempo run. 800 meters is a long way to run flat out. It's like 3 city blocks. Nonetheless, I'm going to try and stick to the training schedule and see it thru. My goal is to run the 1/2 at 1 hour and 45 minutes. That's basically an 8minute mile ( 8 x 13.1/60 = 1.74 hours). Right now, I'm running comfortably at about 9 and 1/2 minute mile. A ways to go. I weighted 157 lbs this morning and my running weight target is coincidentally 145 lbs. (the same target as the half 1r. 45min). Equal to the training schedule, the dropping of the excess weigt is an important thing I can do to speed up my running. The training schedule is 3 times per week. I run Tuesdays, Thursdays and Saturdays. Saturdays are my long runs. This Saturday I do 10 miles. Last Saturday I did 6 miles.
Keep give'n'er,
gk
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4 comments:
Good job Garry, keep at it. I ventured out this morning, feeling very tired and sluggish - thanks to Dryland last nite. It was a tough go, but it I felt alot better once I was done. I did the Reich/Minish loop and was heading into a stiff breeze going north on #10. The east sky was getting bright about 6:15, nice and red for a little bit. Angela and I finished up at the same time around 6:30 at the arena.
Dryland again Wednesday nite, but I hope to be out again Thursday am.
Have a good one,
Lance
Good job Angela and Lance. Nice to hear from you. And it's nice to hear that you are "out-there" running. Keep give'n'er. Our paths will cross again I'm sure. Will keep the tuesday and thursday runs going from the arena.
Sounds like a pretty solid running program you have set up Garry, keep to it, and you will have an amzing time and run! Props to you my friend!
Good job Garry.
I'm too lazy to follow a training plan like that, so I'm just trying to run three times a week, with the last one longer each week.
Went out for 8k today... yuck. But then who knows, it might be cold on race day.
I did run some hills last week, as I found I had a hard time with those on my first half...
I think I'll start coming out in the morning in May so I can get used to running in the morning... still too cold for a wuss like me
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