Tuesday, November 9, 2010

Inverval Workout

Tonight was my first experience doing an interval workout. Training schedule says to do a 4x400 with a 400 walk in between the hard run 400. A total of 2 miles. Since I don't have anyone to do a track workout with and since I'm not sure where the closest high school is to my house, I did it on the treadmill. I did it in 29:30! It was a challenge toward the end but I did not give up and I pushed through!

Derek got me an early Christmas present and it is another way I can cross train!!! Check out his review of the Kinect here.

Woo Hoo!!!!!!!!!!!!! I absolutely love it! It is so much fun and such a good workout!

I also made a trip to the Nike outlet and Reebok outlet this past Saturday and that post of all the goodies I bought will be coming soon!!!! Be on the look out!

Tuesday, November 2, 2010

A fresh new start

I started a new half marathon training plan this week. I am not running another half until late April but I want to improve my time and be able to run more of it, so I want to go through this 12 week training program twice before the Country Music Half.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 CT 30 min tempo Rest 3 mi Rest 5 mi 2 mi EZ
2 CT 4 x 400 IW Rest 3 mi Rest 6 mi 2.5 mi EZ
3 CT 35 min tempo 2 mi 3 mi Rest 7 mi 2 mi EZ
4 CT 5 x 400 IW Rest 4 mi race pace Rest 7 mi 3 mi EZ
5 CT 35 min tempo 3 mi 3 mi race pace Rest 8 mi 3 mi EZ
6 CT 6 x 400 IW 3 mi 4 mi race pace 2 miles EZ Rest 10K race
7 CT 40 min tempo Rest 4 mi race pace Rest 9 mi 3 mi EZ
8 CT 6 x 400 IW 3 mi 3 mi race pace Rest 10 mi 3 mi EZ
9 CT 45 min tempo 3 mi 4 mi race pace Rest 11 mi Rest
10 CT 7 x 400 IW 4 mi 3 mi race pace Rest 12 mi 3 mi EZ
11 CT 45 min tempo Rest 3 mi race pace Rest 5 mi 2.5 mi EZ
12 Rest 4 mi 30 minutes 10K pace 2 mi Rest 20 minutes Race Day!

Crossing-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for 45 to 60 minutes.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between.
Rest: Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. If you run every day without taking days off, you won't see much improvement. Fridays are a good day for rest, as you'll have run on Thursday and will have your longest run of the week on Saturday.
Saturday long runs: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run. If most of your runs are on the road, and you're not sure how far you run, you can figure out the mileage by using resources such as MapMyRun.com. Or, you can always drive your route in your car ahead of time and measure the mileage using your car odometer.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.

Credit to http://running.about.com/od/halfmarathonprograms/a/interhalf.htm

For cross training days, I plan to switch it up doing Jillian Michaels 30 day Shred, Spinning Class, Zumba, and strength straining. If you have any other good ideas for cross training, I'd love to hear suggestions.

Also, I need to purchase cold weather running gear. Specifically under armor leggings, a a few shirts/fleece, gloves.

That's all for now...I'm going to be better at this!