Hello!!!! How has your Friday night been? Mine was been so much more relaxed than usual. I have to be in work tomorrow earlier than I usually wake up for work on a week day. Yikes!!!!!
When I got home from work today I decided to do for a shorter run that included hills. Before heading out I sipped a coconut water.
I did 2.25 mile in 21:06. I haven’t run hills in a while, sometimes it is fun to do a short hilly run as a challenge.
- Mile 1- 9:16
- Mile 2- 9:32
- .25- 2:17
After my run I enjoyed an iced coffee with cream.
While I sipped my coffee, I spent about 30 minutes with this guy.
I foam rolled my quads and IT bands. It hurt so much, but I felt so much better once I was done. I think I need to spend more time with my foam roller for the next week or so.
For dinner I made Annie’s whole wheat mac and cheese I threw in a little broccoli and some leftover chickpeas from earlier this week for a little veggie power and protein.
After dinner, I showered and went to the grocery store to get some food for the week. I highly recommend going to the grocery store at 10 pm on a Friday night. It was empty and I could shop in peace. It was glorious!
After I got home and put away the groceries, I enjoyed a hazelnut truffle that was a gift from my friend Dan. He raved about how awesome they were so I saved it for when the time was right. After a busy, but relaxing Friday I thought it was the perfect time.
Dan was right, this thing was AMAZING!!!! I need to track these guys down!
Today I received the following comment from a reader:
I have been a silent reader for a long time and I love your blog! I am so inspired by your race training and up until now I have only even participated in a 5k race at my university. Me and my roommates are thinking about signing up for the Columbus Half Marathon that is in October. Since we have never trained for something like this is there a schedule you can suggest or any other tips? Also I don’t own a Garmin to track mileage but I want to run outside so I am ready for the outside conditions…any suggestions on how to keep track while outside?
I decided to do a post on this rather than just answer her question individually because I get a lot of e-mails on this topic. It is also a longer answer than I would want to write in a comment. I think when to begin “official training” really depends on how much you have been running and how much distance you normally run. If you are starting from scratch I would recommend starting 4 months out. If you feel like you can do 5 miles, I would recommend starting 12 weeks out.
From my experience (I am not an expert by any means, I just know what works for me) running 3-4 days a week and strength train 2 days a week really was the best combination. The strength training is something that I think a lot of people neglect and really shouldn’t. Building strength in your legs is super important because the muscles you use for squats and lunges are different than the ones you use running. If these muscles are strong they will help support your running muscles when they fatigue. I found that strengthening my back and abs helped me a lot in the last leg of races because their strength kept me from hunching which helped my breathing.
As far as the running portion of the training, I would recommend finding one day a week for a shorter quicker run, a mid length run and then a long run. Your long runs should start around 5 miles and increase one mile a week until you get up to 12 miles. The week leading up to the half marathon you will want to taper your milage. You can read my post on tapering for more information about that.
There are a few ways to track you milage while running outside without a Garmin. If you are a runner and are interested in seeing you pace as you are running, tracking you heart-rate or seeing your splits, I really, really recommend purchasing a Garmin. But if you are just interested in tracking you milage there are tons of apps you can download if you have a smartphone. I have used the RunKeeper app before and it works pretty well. You can also time yourself using a watch and map the milage using Map My Run. You can see your distance and if you time yourself you pretty much know you average speed. Map My Run also has runs of various distances saved so you can see popular loops in you area in case you are unsure of where to run.
I hope this info helps. If you guys have anymore questions, please feel free to comment or e-mail me. Again, this os just based on my experience. I am sure different runner will tell you different things.