Parkway Half Marathon

And marathon (half marathon in my case) season has begun! The next half I’ll be running is the Parkway Half Marathon, on May 1st 2010. The course is a gorgeous scenic route, a straight out and back loop. I slacked on my speed work for Shamrock’n and I feel that is a big part of the reason why I didn’t finish at my goal time. So this time I’m making it a MUST!

Date	Mon	Tue	Wed	Thur	Fri	Sat	Sun
3/15 3/21	Easy Run Dist: 2 mi @14:53	XT	Tempo Run Dist: 5 mi Warm; 3 mi @ 13:17; Cool	XT	Easy Run Dist: 2 mi @14:53	Long Run Dist: 7 mi @14:53	Rest
3/22 3/28	Easy Run Dist: 3 mi @14:53	XT	Speedwork Dist: 5 mi Warm; 2x1600 in 12:33 w/800 jogs; Cool	XT	Easy Run Dist: 2 mi @14:53	Long Run Dist: 7 mi @14:53	Rest
3/29 4/4	Easy Run Dist: 3 mi @14:53	XT	Tempo Run Dist: 5 mi Warm; 3 mi @ 13:17; Cool	XT	Easy Run Dist: 2 mi @14:53	Long Run Dist: 8 mi @14:53	Rest
4/5 4/11	Easy Run Dist: 5 mi @14:53	XT	Easy Run Dist: 5 mi @14:53	XT	Easy Run Dist: 2 mi @14:53	Easy Run Dist: 4 mi @14:53	Rest
4/12 4/18	Easy Run Dist: 4 mi @14:44	XT	Tempo Run Dist: 6 mi Warm; 4 mi @ 13:17; Cool	XT	Easy Run Dist: 2 mi @14:44	Long Run Dist: 8 mi @14:44	Rest
4/19 4/25	Easy Run Dist: 3 mi @14:44	XT	Speedwork Dist: 7 mi Warm; 3x1600 in 12:25 w/800 jogs; Cool	XT	Easy Run Dist: 2 mi @14:44	Long Run Dist: 9 mi @14:44	Rest
4/26 5/2	Easy Run Dist: 2 mi @14:44	XT	Tempo Run Dist: 5 mi Warm; 3 mi @ 13:17; Cool	Rest	Rest	Race Day Dist: Half-Marathon @13:30 Time: 2:57:12	Rest

Shamrock’n Half Marathon

Here it is, my training program for the next half marathon; Shamrock'n March 14, 2010!!!

Date	Mon	Tue	Wed	Thur	Fri	Sat	Sun
11/30 12/6	Easy Run Dist: 2mi @14:58	XT	Tempo Run Dist: 5mi Warm; 3 mi @ 13:22; Cool	XT	Rest	Long Run Dist: 6mi @14:58	Rest /Walk
12/7 12/13	Easy Run Dist: 2mi @14:58	XT	Speedwork Dist: 5mi Warm; 2x1600 in 12:37 w/800 jogs; Cool	XT	Rest	Long Run Dist: 6mi @14:58	Rest /Walk
12/14 12/20	Easy Run Dist: 2mi @14:58	XT	Tempo Run Dist: 5mi Warm; 3 mi @ 13:22; Cool	XT	Rest	Long Run Dist: 7mi @14:58	Rest /Walk
12/21 12/27	Easy Run Dist: 4mi @14:58	XT	Easy Run Dist: 3mi @14:58	XT	Rest	Easy Run Dist: 3mi @14:58	Rest /Walk
12/28 1/3	Easy Run Dist: 2mi @14:49	XT	Tempo Run Dist: 6mi Warm; 4 mi @ 13:21; Cool	XT	Rest	Long Run Dist: 7mi @14:49	Rest /Walk
1/4 1/10	Easy Run Dist: 2mi @14:49	XT	Speedwork Dist: 7mi Warm; 3x1600 in 12:29 w/800 jogs; Cool	XT	Rest	Long Run Dist: 8mi @14:49	Rest /Walk
1/11 1/17	Easy Run Dist: 2mi @14:49	XT	Tempo Run Dist: 6mi Warm; 4 mi @ 13:21; Cool	Easy Run Dist: 2 mi @14:49	Rest	Long Run Dist: 8mi @14:49	Rest /Walk
1/18 1/24	Easy Run Dist: 4mi @14:49	XT	Easy Run Dist: 4mi @14:49	XT	Rest	Easy Run Dist: 4mi @14:49	Rest /Walk
1/25 1/31	Easy Run Dist: 2mi @14:40	XT	Tempo Run Dist: 7mi Warm; 5 mi @ 13:21; Cool	Easy Run Dist: 2 mi @14:40	Rest	Long Run Dist: 9mi @14:40	Rest /Walk
2/1 2/7	Easy Run Dist: 2mi @14:40	XT	Speedwork Dist: 8mi Warm; 4x1600 in 12:22 w/800 jogs; Cool	Easy Run Dist: 2 mi @14:40	Rest	Long Run Dist: 9mi @14:40	Rest /Walk
2/8 2/14	Easy Run Dist: 2mi @14:40	XT	Tempo Run Dist: 7mi Warm; 5 mi @ 13:21; Cool	Easy Run Dist: 2 mi @14:40	Rest	Long Run Dist: 10mi @14:40	Rest /Walk
2/15 2/21	Easy Run Dist: 5mi @14:40	XT	Easy Run Dist: 5mi @14:40	XT	Rest	Easy Run Dist: 5mi @14:40	Rest /Walk
2/22 2/28	Easy Run Dist: 2mi @14:31	XT	Tempo Run Dist: 8mi Warm; 6 mi @ 13:20; Cool	Easy Run Dist: 2 mi @14:31	Rest	Long Run Dist: 10mi @14:31	Rest /Walk
3/1 3/7	Easy Run Dist: 2mi @14:31	XT	Speedwork Dist: 10mi Warm; 5x1600 in 12:14 w/800 jogs; Cool	Easy Run Dist: 2 mi @14:31	Rest	Long Run Dist: 11mi @14:31	Rest /Walk
3/8 3/14	Rest	Easy Run Dist: 2mi @14:58	Rest	Tempo Run Dist: 5 mi Warm; 3 mi @ 13:22; Cool	Rest	Rest	Race Day Dist: Half @13:18 Time: 2:54:35

6 Weeks till CIM

Our team is set and ready to go! Amy (my running buddy from Cowtown), Alan (Amy’s rockstar dad), Tracey (Amy’s BFF), and myself our running the California International Marathon Relay. I’ve decided for this event I would really like to work on my finish time. To do this I’m actually going to follow a running plan, unlike Cowtown were I  ran throughout the week  and did a long run on the weekends. Runner's World has a great program called SmartCoach where you plug in what you are training for, how much you wish to train, how many weeks you have to train, and how hard you want to train. It then calculates a training program for you. This might sound a little crazy (actually a lot crazy to most) but after looking over the program I’m excited to start working on my speed work. If I stick to the program it is giving me an average 13.29 mile, which I would be very happy with! The only thing that freaks me out about this race is the fact it’s in December and the last time I checked it’s pretty damn cold outside at 6am.  I’ll just have to remind myself it’s only 7 miles, if I can do 13.1 then I can do 7 in the cold. Gloves and ear muffs here I come!!

My 6 Week Training Program:

Date	Mon	Tue	Wed	Thur	Fri	Sat	Sun
10/2611/1	EasyRun Dist: 2mi @15:27	Rest / XT	TempoRun Dist: 5mi Warm, 3mi @ 13:53, Cool	Rest / XT	Rest	LongRun Dist: 6mi @15:27	Rest / XT
11/2 11/8	EasyRun Dist: 2mi @15:27	Rest / XT	Speedwork Dist: 5 mi Warm, 3x800 in 6:13 w/400 jogs, Cool	Rest / XT	Rest	LongRun Dist: 6mi @15:27	Rest / XT
11/9 11/15	EasyRun Dist: 2mi @15:27	Rest / XT	TempoRun Dist: 5mi Warm, 3mi @ 13:53, Cool	Rest / XT	Rest	LongRun Dist: 7mi @15:27	Rest / XT
11/16 11/22	EasyRun Dist: 2mi @15:27	Rest / XT	TempoRun Dist: 6mi Warm, 4mi @ 14:01, Cool	Rest / XT	Rest	LongRun Dist: 7mi @15:27	Rest / XT
11/23 11/29	EasyRun Dist: 2mi @15:18	Rest / XT	Speedwork Dist: 5mi Warm, 4x800 in 6:10 w/400 jogs, Cool	Rest / XT	Rest	LongRun Dist:  8mi @15:18	Rest / XT
11/30 12/6	Rest / XT	EasyRun Dist: 2mi @15:27	Rest / XT	TempoRun Dist: 5mi Warm, 3mi @ 13:53; Cool	Rest	Rest / XT	Race Day Dist: 12K @13:29 Time: 1:40