Tuesday 22 March 2011

Training: Day One

Hurray! First run done, now for the break down.
Surface: Treadmill
Duration: 50 minutes
Warm Up: 2 minutes
Cool Down: 5 minutes
Running Time: 43 minutes
Walk Breaks: 4, ranging from 20-30 seconds
Incline: 2%
Total Distance: 4.41 Miles

So, I was able to run for the first 30 minutes straight, varying my speed between 5.3 mph and 7.5 mph, then the dreaded side cramp came into play. Deep breathing into the side stitch, keeping your shoulders relaxed, and staying focused all help to relieve these annoying little distractions, but you need to know when its time to take a little walk break to relieve it, which is where the four little walk breaks came in. I also slowed my pace down a bit, and that helped me push through. Today was all about seeing where I'm at, so I could formulate a training program that is realistic to my current fitness level. I have been doing yoga, weight lifting, and speed walking since two weeks postpartum (so, for almost four weeks now) to ease myself back into exercise since I had the two weeks of next to nothing (I was advised to not even take the stairs! But stairs are hard to avoid when the kitchens on the main floor and my bedroom is not.) So, after today's wonderful success I am ready to post my training plan. If you're going to follow along and do this with me, be sure to listen to your body and rest when needed - resting is when the muscles recover, rebuild, and become stronger after exercise. So, without adequate rest, you will not see the results. Of course, too much rest will also negate results, so use common sense people. And, if in doubt, send me a note and we can hash out the details. Also, make sure that you're physically capable of a running regimen (meaning, talk to your doctor and get your clearance as I did yesterday) cause nothings worse than injury. Ugh! I have some stories on injuries from my last marathon training bonanza after Darius - but that's another post.

So, here's the training schedule:

Week
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
One
Weights and 3 miles
2 miles
Yoga and 3 miles
Rest
 2 miles
5 miles
Rest
Two
Weights and 3 miles
2 miles
Yoga and 3 miles
Rest
2 miles
6 miles
Rest
Three
Weights and 3 miles
2 miles
Yoga and 3 miles
Rest
2 miles
8 miles
Rest
Four
Weights and 3 miles
2 miles
Yoga and 3 miles
Rest
2 miles
9 miles
Rest
Five
Weights and 3 miles
2 miles
Yoga and 3 miles
Rest
2 miles
10 miles
Rest
Six
Weights and 3 miles
2 miles
Yoga and 3 miles
Rest
2 miles
11 miles
Rest
Seven
Weights and 3 miles
2 miles
Yoga and 3 miles
Rest
2 miles
12 miles
Rest
Eight
Weights and 3 miles
2 miles
Yoga and 3 miles
Rest
2 miles
13 miles
Rest
Nine
Weights and 3 miles
2 miles
Yoga and 2 miles
Rest
Yoga
Race Day!
Rest


I will of course be willing to change things as I go along, and tailor it to how my body is responding to training. So, stay tuned for changes haha! Also, you may note that there is no tempo or hill training in my plan. This is on purpose, as my goal for my first half marathon is not a time goal, but rather a "cross that finish line!" goal. Every training plan serves a purpose, and this one is just right for me right now!

1 comment:

  1. You are amazing! I can't believe you're doing all this right after having a baby!

    ReplyDelete

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