The first week of using my own training plan has been going surprisingly well, but not without its hiccups.
I’m planning for a 1h 30min PR, which will put me at a pace of at least 6:50/per mile, and I should be shooting for a little faster than that in order to ensure that I’m meeting my pace.
On the treadmill, which is where I do most of my training, that means no slower than 8.8 mph. I don’t know about you, but for me, this is fast!
After the first day of speed, I was worried that this goal was too audacious for me. I wasn’t huffing and puffing, but it was still hard to keep up & pain was present. By the end of the week, things have been progressing much better, and I’m already feeling stronger.
Here is what I’ve planned so far:
I’m still tweaking the schedule by making sure that there is enough slow and fast-paced days. While I don’t have a heart rate monitor just yet, I’m trying to really key into my heart rate and know when I’m at a low, medium or high heart rate.
I’ve also added Yoga in for the first time, because as I run these very fast speeds, I tend to tighten up much faster, so I’m trying to counteract any issues down the road.
Here’s what I’ve learned from past speed races:
I find structure to be especially important when hitting a new goal. At last year’s half-marathon, I felt like I was guessing all the time with training. Though it did get me a good finishing time last year, I probably could have done much better. This year, I’m vowing to do better.
Here are some things I’m starting to do differently, because it seems they actually work. It also seems to be where I falter in setting awesome times.
1. Knowing the course.
I noticed in my last 5K run that I was doing pretty great, but my downfall was not knowing the course. I faltered in the last few minutes by losing steam with an added turn.
My mind and body were not prepared to do another loop. I was so close to getting in the top 10, but because of my shortcomings, I was not able to get into that top 10 timeframe. That won’t happen this time around.
I’m going to be making a trip or two around the course before race day, to get a feel for what I’m up against. I’ve honestly never done this before, but it seems like a great and important plan.
2. Planning for hills and other tough spots.
Good old-fashioned hill training should do the trick. Have you ever heard the mantra “I eat hills for breakfast”? That will be me. My treadmill goes to a 15% incline, and that is way more than anyone needs!
3. Analyzing previous race times and training runs
Here’s a breakdown of last year by the numbers. At last year’s half marathon, I was 86th overall out of 1155 registered finishers. I was 13th in my age group. After how much I trained last year (not excellent), I should easily be getting in the top 10 in my age group this year.
Based on last years numbers, when I get my goal of 1:30 finish time, I’ll be in the overall top 20 finishers, in the top 7 runners of my age group, and in the top 2% of total course participants.
4. Visualizing my plan daily.
This means seeing the run I will have, even when its 90+ days away. It means pushing though a tough 20 minute run, even though I feel like calling it done after 15.
This means feeling like I’m running the marathon at every training run. It means not giving up, not waiting until “later”. Just getting it in & getting it done.
It’s been a tough but rewarding week. I’ve had some great success, and I’m already starting to see changes. In the next post we’ll go into the diet and meal planning Kristin and I are on, and how it is helping both of us achieve even greater things.