Wednesday, March 14, 2012

Strategery.

So I am signed up to run the New River Half Marathon on May 5, which I am very excited about.  However, it was a little bit of a rash decision... I was feeling sorry for myself for not getting to run Columbia and maybe I had some wine and suddenly I was signed up.


The past few weeks I've just been trying to stick to the rules and get my legs used to running again.  I haven't done more than 3 miles at a time, but now the half is just 7 weeks from Saturday, so it's time to step it up a bit.  I decided that with such a short time to train, a taper doesn't really make sense - if I do that, I won't have time to get my mileage up unless I go way over +10% per week.  Right now my longest run is 11 miles and that is only because I'm breaking my rule about incorporating cut-back weeks.


This is the plan I came up with - feel free to chime in and tell me I'm crazy/stupid/awesome... whatever.  Seriously, though, what do y'all think about including speed workouts?  I've only got like 3 or 4 on the schedule, and I'm not sure if it's worth it.  There are some pretty serious hills on the HM route, so maybe I should substitute speed for more hill work?


March 2012

Sun

Mon

Tue

Wed

Thu

Fri

Sat








1

2

3













4

5

6

7

8

9

10













11
3 mi @ HMGP

12
Spin

13
Off

14
KBs

15
Off

16
2 mi Easy

17
St. Pat’s 5K













18
Stretching

19
Spin

20
2 mi @ ST + KBs

21
Off

22
2 mi Hills

23
Off

24
5 mi Easy













25
Slow/
Stretching

26
Spin

27
Pilates/XT


28
Off

29
2.5 @ HMGP

30
Off

31
Bridge Run 10K
















April 2012

Sun

Mon

Tue

Wed

Thu

Fri

Sat
1
Stretching

2
Spin

3
Off


4
4 x 800

5
XT

6
Off

7
1 Easy,
2 MT,
1 Easy,
2 MT,
1 Easy













8
Slow/
Stretching

9
Spin

10
2 mi Hills


11
Off

12
4 x 800


13
Off

14
2 Easy, 5 Progression, 2 Easy













15
Slow/ Stretching


16
Spin

17
2 mi Hills

18
XT

19
2 mi Easy + KBs

20
Off

21
2 Easy, 6 LT, 2 Easy













22
Slow/ Stretching

23
3 x 1600

24
Off


25
XT

26
3 mi Easy

27
Off

28
1 Easy, 9 LT, 1 Easy













29
Slow/
Stretching

30
Spin


1
Off

2
3 mi VERY EASY


3
Stretching

4
Off

5
New River HM















No comments:

Post a Comment