All posts filed under: Training

Half Marathon Training: Weeks 1 & 2

I’m now on week 2 of my half marathon training plan, so I figured I would share what I’ve done so far. I’ve been using the Strava Half Marathon Training Plan (Created by McMillan Running) to get in mileage. I’ve added some strength training, cross training, yoga, and am continuing to keep up with my physical therapy. I chose the Strava plan because it recommends running a range of minutes per workout (e.g. 40-60 minutes) which provides some flexibility. While training for my first half, I grew impatient with my runs and tried to complete them faster as part of an effort to get them over with. This time around, I want to build the mental strength necessary to get myself through the race. Because I don’t have control over the recommended amount of time, I can’t rush through the workout. By focusing on time rather than miles, I’m forced to listen to my body and adjust my form and speed as appropriate. If my body isn’t feeling right, I stay on the lower end …

The Season of No Excuses, Ever Again

“Don’t let fatigue make a coward of you.” –Steve Prefontaine “We all know those runners that have better excuses than results. It just never seems to be their day. The real racer takes charge of what they can. They put in the work. They get fit. They race the legs they brought. We’ve noticed it seems to work out better for those runners.” –Tracksmith *waves* It’s taken me longer than what is probably normal to figure out my injury and put in the appropriate amount of work to treat it. I spent a couple of years whining and giving PT about 50% of my best effort, but this year, I finally got fed up with being on the sidelines and not being able to give 100% during races. So I put in the work. I passed my PT evaluation. I ran a 10K. I’m healed. I’m signed up for a fall half. I’ve been running regularly for about a month. I’m ready. Yesterday was supposed to be the first day of my official half training schedule. And …

Finally! Hamstring Injury Recovery

Yes, you read that correctly. I am almost back on the running horse! It’s been a very frustrating two years. Back in 2013, I began training for my first half marathon and pushed myself to the point that my hamstring gave out. I did not realize the seriousness of the injury, ran through the half, and continued running after that. Before long the pain was so unbearable that even walking was difficult. I began a pattern of taking time off of running in hopes that the injury would heal, followed by getting sidelined because the injury was actually chronic. Two doctors, and two physical therapists later — I’m getting ready to run long distance again. My injury was difficult for me to understand because the pain would move up and down my right leg. Sometimes my glutes hurt, sometimes I had knee pain, and other times my hamstring felt so tight it would rip. The inconsistency of the pain made it almost impossible for me to understand that I had a chronic injury. That, and it did …

80/20 Base Training Recap: Week 1

This week is the first time I ever attempted the 80/20 method. I’m really enjoying it so far! Monday: Speed Play Workout I love that the PEAR app provides coaching throughout the entire run! It was great to know exactly when to change up my intensity zones without having to remember. With the app coaching me the whole way I didn’t really have to think, which I appreciated since the speed intervals took away all of my energy (note: I’m only doing the beginner version…so out of shape…). The app even told me my pace, calories burned, and total distance, which I wasn’t expecting. It was difficult to keep track of my heart rate zone without a heart rate monitor, however. I was constantly looking down at my Garmin to see if I was on pace in the low intensity zones and it kept fluctuating drastically the whole time. Either way, if I get serious about this type of training and find that it’s working for me, I may end up investing in a heart …

Winter

Half Marathon Base Training

I finally signed up for a spring half marathon a couple of months ago! I was looking at different training plans for a while and I think I’m going to try 80/20 running this time around. Last weekend, I met up with Amanda and Jess for a run along the Charles and Amanda told me about a training method where the goal is to do 80 percent of your runs at a low intensity and 20 percent at a high intensity. As someone who is injury-prone, I was pretty excited to hear about the 80/20 method and started reading more about it. This type of training, developed by coach and sports nutritionist, Matt Fitzgerald, puts less strain on your body while allowing you to build up your strength, ultimately reducing the risk of injury. If you follow the plan, you’re expected to exercise 6-7 times a week and you can alternate between cross training and running as long as your moderate-high intensity workouts are runs. Although this type of training focuses on remaining in a …