Posts Tagged half marathon

The Green Girl’s Updated Half Marathon Training Schedule

Saturday 11.08.08 at 22:02 · Filed under uncategorized ·Tagged , , , , ,

Week Date Mon Tue Wed Thu Fri Sat Sun
1 11.10- 11.16 Kickbox 30 min tempo Kickbox 3 mi Rest 5 mi Boot camp
2 11.17- 11.23 Kickbox 4 x 400 Intervals Kickbox 3 mi Rest 6

mi

 2.5 mi Easy
3 11.24- 11.30 Kickbox 35 min tempo Kickbox 3 mi Rest 7 mi Boot camp
4 12.01- 12.07 Kickbox 5 x 400 Intervals Kickbox 4 mi race pace

Rest

 7 mi Boot camp
5 12.08- 12.14 Kickbox 35 min tempo Kickbox 3 mi race pace

Rest

 8 mi Boot camp
6 12.15- 12.21 Kickbox 6 x 400 Intervals Kickbox 4 mi race pace

2 miles Easy

 Rest 10K race
7 12.22- 12.28 Kickbox 40 min tempo Kickbox 4 mi race pace Rest 9

mi

 3 mi Easy
8 12.29- 01.04 Kickbox 6 x 400 Intervals Kickbox 3 mi race pace

Rest

 10 mi Boot camp
9 01.05- 01.11 Kickbox 45 min tempo Kickbox 4 mi race pace

Rest

 11 mi Rest
10 01.12- 01.18 Kickbox 7 x 400 Intervals Kickbox 3 mi race pace

Rest

 12 mi Boot camp
11 01.19- 01.25 Kickbox 45 min tempo Kickbox 3 mi race pace Rest 5

mi

 Boot camp
12 01.26- 02.01 Rest 4 mi Kickbox 2 mi Rest 20 minutes Surf City USA Half Marathon

Tempo Run: Start off with 15-20 minutes of easy running and then 15 to 20 minutes of comfortably hard running. Finish with 5-10 minutes of cooling down.

Intervals: After warming-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. Repeat this with the 400 meter recovery in between each run.

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The Green Girl’s Half Marathon Training Schedule

Thursday 10.16.08 at 00:19 · Filed under uncategorized ·Tagged , , ,

My goal was to find a training program that would allow me to run without knowing exactly how fast I’m going at any given time. I’ve struggled with interval training and tempo runs in the past due to my inability to gauge my speed. This schedule takes this into consideration by simply using a “comfortably hard run” for the tempo runs.

Tempo Run: Start off with 15-20 minutes of easy running and then 15 to 20 minutes of comfortably hard running. Finish with 5-10 minutes of cooling down.

Intervals: After warming-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. Repeat this with the 400 meter recovery in between each run.

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

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The Green Girl’s Race Preparation List…

Sunday 10.12.08 at 01:30 · Filed under uncategorized ·Tagged , , , , , , , , , , , , , , , ,

My coaches, Steve Mackel and Gary Smith put together this “Coach Steve & Gary’s Race Day CheckList“.

The most important thing to remember is not to try anything new right before a race. This includes eating new foods; wearing new clothing, socks or shoes; taking new medications or vitamins; applying new creams or lotions; or doing anything else you’ve never done before. I believe this rule would be a lot easier to follow if the race expo was after the race. At the expo, they offer samples of all sorts of “super” bars, drinks, foods and other snacks.

No matter how many times seasoned marathoners warn other runners not to wear clothing or shoes they bought at the expo the day before, we all get tempted to sport new purchases on the big day. Do not, under any circumstances, make this mistake.

I highly recommend attaching the timing chip to your shoes and pinning the bib on your race shirt the night before. As easy as it may seem, this can sometimes be a little more complicated than expected.

I also make sure I have everything I need in one place before I go to bed. I don’t want to be looking for things in the morning.

The Green Girl’s Race Checklist:

Shoes
Timing Chip
Socks
Spare Socks
Hat
Race Shirt
Bib
Race Pants/Shorts
Watch
Sunscreen
Lip Balm
Hand Sanitizer
BodyGlide
Cash
Road ID
Hydration Belt
Hydration
Gels
Pretzels
Mobile Phone
Digital Camera
MP3 Player
Warm-up Clothes
Bus Pass

The Green Girl’s “Night Before” Checklist:

Attach timing chip to shoes
Put socks near shoes
Pin bib to race shirt
Put out all clothing
Freeze hydration bottles
Prepare hydration belt

I like to take public transportation to races. This way I don’t have to deal with traffic and I don’t have to worry about parking my car.

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