Half Marathon Training

I have a little confession. I’m still just a bit overwhelmed with life right now, even though I am training for a half-marathon. From small tasks such as switching to Ohio license plates, to larger challenges like finding a new church. There’s still a lot going on over here.

I’m torn between vegging out and just enjoying “being,” and also keeping up to date with new and old friends, potential blogger meet ups and my freelance writing. So when chaos ensues, it’s usually best I go back to what works. Some quiet time. And my running.

Related blog posts:
• My 8K Training Plan
• Race Recap: MidTown Cleveland Healthline Classic 5K (2012)
• Running on a Treadmill with Vibram FiveFingers

In the midst of all of this I have laid forth a new training plan which I’ve been following for about three weeks now. Now is probably a good time to share it, huh?

(click image to enlarge)

In essence I am running three days a week. (Back to back running, and five day a week plans have not been for me.) I am keeping my mid-week maintenance runs at 4 miles each, but leaving room for a longer run should I desire.

Sometimes I find I do have a great run where I just want to keep going. That’s still totally possible with this plan. Then I have my weekend long run, typically on Saturdays.

I am building up mileage, then tapering down, every other week. In the past I have tried to build up week after week and then I end in failure. Last year when I ran the Fort-4-Fitness Half-Marathon my longest run pre-race was 8 miles.

I suffered IT band issues most of the summer too. This year’s motto has been smarter runner, and therefore a stronger runner.

Prior to the Cleveland Fall Classic Half-Marathon, I have also signed up for two 5K races just for fun, to see the sights and possibly a garner a fall 5K PR. I won’t rule it out! The first is the Bay Village Heritage 5K, and the second is the Bellevue Redmen 5K — both in October.

The only hiccup with the 5Ks, as part of training for a half-marathon, is that in return, I have swapped my long run out, to be completed on a Wednesday.

I have to say that the 10.5 miler planned for a Wednesday down the road has me a bit apprehensive. Other than that I feel confident with the plans I have laid out.

I am also hoping to purchase a group pack of yoga soon, and looking to take classes on Thursdays for a few weeks to help keep me limber.

Thursday has become my favorite night for yoga because Friday is my rest day and it’s a great way to end my (Saturday through Thursday) workout week as I continue training for a half-marathon.

This week marks 20 weeks until the 2012 Rite Aid Cleveland Half-Marathon. This week also means it’s time to get down to business. I’ve worked and reworked my training schedule five times over. This is my “final” copy — at least for the moment.

Half Marathon Training

Click Image to Enlarge

I want to see how the first leg of training goes, so I’m just posting the beginning portion for now. This will take me through early March and brings me to my first potential road race of 2012 – the St. Malachi 5-Miler, which starts at St. Malachi Church in downtown Cleveland. A 2-mile race is also offered at the event.

Half Marathon Training

I’ve heard great feedback about this race and considering every race in the area will be new to me, I figured this might be a good option to start with. Plus it will give me something to work towards over the next two months, and help me build my mileage base back up.

Other training plan highlights:

Rest. For the longest time I had been using Friday as my rest day. I’ve decided to switch that up and rest on Sundays now, which I hope will give me more time to cook nice meals on the weekend too!

Speed. I will be incorporating speed work into one of my weekly runs. I’ll be starting small and see where this goes. The joy will be running on a track in the winter… or trying to tweak the treadmill speed. Which poison should I pick?

Mileage. I’m slowly building my mileage base back up. I have not run more than 3.5 miles since my November half. So right now 3 and 4-milers sound like long runs. Hopefully that changes in time.

Strength. I’m adding strength-training back into my schedule. For a few months last year I was really good with this, lifting weights two to three times a week, but I fell off the bandwagon in late summer. This year I’m hoping by committing to a once a week session I will be able to actually maintain the weight-training long-term.

Spin. I’m hitting up spin class again for cross-training.

Yoga. With the kickoff to the new year, most every local studio is offering yoga specials from what I’ve seen. I’m going to scoop up some deals too to help me commit to practicing at least once week in 2012.

What changes have you made to your training plan this time around?

Disclosure: As a 2012 Rite Aid Cleveland Marathon Blogger I will receive complimentary entry into the race of my choice, along with special access to pre and post-race events, in exchange for writing about my training for this event.