One Month To Go…

princessOnly 33 days until the Disney Princess Half Marathon at Walt Disney World in Orlando, FL.

This will be my first half-marathon.  I registered for it back in August, I think ( it was as soon as registration opened at any rate) and I am so excited to just run already!!

This past Fall was littered with lots of niggly physical issues – mostly tendonitis – that kept running on the back burner for about a month and a half.

On November 1st I hired a coach to help me lay out a responsible training program that would get me to the finish line healthy, strong, and meeting my own silly self-imposed time goals (I want to finish in under 2 hours).

My biggest challenge is PATIENCE!  I have never been a patient person, I am not a particularly patient Mom, and I am definitely not a patient runner…

BUT, with Coach Pam’s help, I AM getting better, faster, stronger, and leaner.

I have dropped about 6 pounds (on the scale) since I started working with Pam, and I know I have gained quite a bit of muscle at the same time.  At this point, I am the smallest I have been since 1999 – how crazy is that?

This morning I woke up to an email from Pam laying out my training program for the next 4 weeks.

tumblr_m6409bW3pa1rwcc6bo1_500Final 4 (weeks)
Notes and Details –
Week 12
Wed 22nd – 8 miles
    1 – 10:00    5- 9:30
    2 – 9:50      6 – 9:15
    3  9:45       7 – 9:00
    4  9:40       8 – 8;50
So the goal is you can go faster on any… but not slower….. on any.  🙂
Frid   24th – speed run 
1/2 mile repeats:
warm up easy 1/2 mile run
1/2 mile in 4:10, jog 1:00 min
REPEAT   same time
rest /easy jog 2 mins
run 1/2 mile in 4:00 min  jog 1:00
REPEAT   same time
rest easy jog 2 mins
run 1/2 mile in 3:55 min  jog 1:00
REPEAT  same time
cool down 1/2 mile easy – not time specific
Saturday – go out and have fun – no goal on the run
Week 12Jan 20 RUN 5 STRENGTH UPPER RUN 8 STRENGTH LOWER RUN 4 RIDE 75 MINSRUN 20 MINS
Week 13
Monday Jan 27th – 6 miles
      9:00 x2      8:50  x 2        8:40  x 2      🙂
Wed 22nd – 14 miles
    1, 2 – 10:00       9, 10 – 9:30     14  8:45
    3,4  – 9:50         11  – 9:15
    5,6     9:45        12- 9:00
    7,8     9:40        13 – 8:50
So the goal is you can go faster on any… but not slower….. on any.  🙂  Patience
Frid   24th – recovery run
You avoid looking at your watch except to start it and stop it.  On the honor system……..
listen to your body- run negative splits and keep the entire run at recovery run pace meaning you are running within your comfort level – never uncomfortable or all out.
Saturday – go out and have fun – no goal on the run
 
Week 13Jan 27 RUN 6 STRENGTH UPPER RUN 14 STRENGTH LOWER RUN 3 RIDE 90 MINSRUN 15 MINS OFF
Week 14
Monday Feb 3rd  – 5 miles
      8:55 x2      8:50  x 1        8:45  x 1     8:35 x 1       🙂
Wed Feb 5th – 10 miles  This is a FUN one!!
     1, 2 –  you set the pace – has to be about the same
     3, 4    10 seconds faster – both miles the same
     5, 6    10 seconds faster than 3 and 4   both miles the same
      7,8    10 seconds faster than 5, 6   both miles the same
        9     5 to 10 seconds faster than 7 and 8
       10    5 to 10 seconds faster than 9
So the goal is the first mile sets the stage for the whole run – faster is OK, but not slower – patience
Frid   7th – 5 miles
Bring your watch but don’t worry about it!!
Easy first mile
Miles 2, 3, 4  Run hard your run splits, then jog – don’t walk – your walk splits
Mile 5 easy with true walk run intervals.
Saturday – go out and have fun – no goal on the run
 
Week 14Feb 3 RUN 5 STRENGTH UPPER RUN 10 STRENGTH LOWER RUN 5 RIDE 75 MINSRUN 20 MINS OFF
 
Week 15
Monday Feb 10th  – 5 miles  (not a misprint – doing it again… I reserve the right to check garmin and change the goal times
      8:55 x2      8:50  x 1        8:45  x 1     8:35 x 1       🙂
Wed Feb 12 th – 8 miles  This is a FUN one!!
     1,2-  you set the pace – has to be about the same
     3,4   10 seconds faster 1,2  both the same
     5       10 seconds faster than 4
     6       10 seconds faster than 5
     7       5 to 10 seconds faster than 6
     8       5 to 10 seconds faster than 7
So the goal is the first mile sets the stage for the whole run – faster is OK, but not slower – patience
Friday   Feb 14 th – 4 miles
Negative split each mile on intuition.  🙂
Saturday – go out and have fun – no goal on the run
 
Week 15Feb 10 RUN 5 STRENGTH UPPER RUN 8 STRENGTH LOWER RUN 4 RIDE 60 MINSRUN 15 MINS OFF
 
Week 16
Monday Feb 17th  – 4 miles  
      8:55 x1      8:50  x 1        8:45  x 1     8:35 x 1       🙂
Wed Feb 19th – 6 miles    No watch today – just go out and enjoy your run
So the goal is the first mile sets the stage for the whole run – faster is OK, but not slower – patience
Friday   Feb 21 st – 3 miles
Run slightly uncomfortable 🙂
Saturday – off
 
Week 16Feb  17 RUN 4 STRENGTH UPPER RUN 6 STRENGTH LOWER RUN 3 OFF RACE DAY
strongerAs if all her smiley faces are going to make it all better!!!
I’m going with the “what doesn’t kill you makes you stronger” philosophy.  SO, assuming I don’t die, I think I should be in pretty good shape for the half on 2/23.  We shall see!
 

One thought on “One Month To Go…

  1. Pingback: Knocked Out of My Comfort Zone | Angie's Excellent Adventures

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