Training for a half marathon (take 2)

Last spring, I was training for a half marathon and then found out I was pregnant. We had been trying to conceive for a year and a half. Some might think "why train for a half marathon while trying to get pregnant?". I honestly didn't know if we'd ever conceive, and I didn't want to put other aspects of my life on hold. I had to stop training, because running got to be pretty difficult. I continued to exercise during my pregnancy, but running was not my exercise of choice during those months. I did boot camp, strength training, and yoga.

After Caleb was born, I impatiently waited until time to start working out again. I just couldn't let myself wait the recommended six weeks, so I started running at three weeks postpartum. I know that probably wasn't the wisest or safest decision, but it ended up being fine. Working out is as much a mental thing for me as physical. I was dealing with a lot of crazy emotions during those first few weeks of Caleb's life. The best way for me to release my emotions/stress and clear my mind was to lace up my shoes and escape for a little while.

Since I had to stop training for my half marathon last year, I deferred my OKC Memorial registration to this year. That has been the perfect motivation to stick with running, no matter how much life tries to get in the way. I am following Hal Higdon's "novice 1" training program. I'm also taking Jeff Galloway's advice of doing run/walk intervals, so I alternate four minutes of running and one minute of walking. I did five miles today. I have nine weeks until the half marathon. I'm a little nervous that I'm not running a longer distance yet, but I'm right on schedule with the training program.

3 miles

I set out for a run today with the plan to run 2.75 miles. It was supposed to be Week 8, Day 3 of "Couch to 5k". At 2.75 miles, I was feeling great and decided to keep going. I ran 3 miles. That's my longest run since sometime during my pregnancy. I had Caleb 13 weeks ago, and I'm thrilled to be running 3 miles this quickly after having him!

The OKC Memorial Marathon is only 14 weeks away, and I'm registered to run the half marathon. I plan to finish "Couch to 5k" this week and then start my training. I will post soon about the training plan that I will be following.

Running update

As I mentioned in a post on March 16th, I put my half marathon training on hold.  I tried to continue training after I found out that I was pregnant, but then the first trimester fatigue and nausea set in.  Fortunately, the race I was registered for allows participants to defer their registration to the next year's event.  So I deferred my registration to April 2013.  Am I crazy to attempt my first half marathon five months after having my first baby?  Probably, but at least that's motivation to get my body back in shape!  Now excuse me while I go research jogging strollers...

Taking a break

It's been a couple weeks since I posted any running updates.  I'm no longer training for the half marathon in April, and I'll share more about what's been going on soon.  It's exciting!  Way more exciting than running a half marathon!

Week 11

I started getting back on track during Week 11.

On Sunday (2/26), I ran 2 miles.  It felt so good to be running again.

I ran 5 miles on Wednesday (2/29).  My foot start hurting at about mile 3, but I finished my run.  I skipped my run on Thursday, since my foot was still sore.

I was out of town on Friday evening and Saturday, so I didn't finish up the week's runs until Sunday (3/4).  I was supposed to do 9 miles.  I managed to do 7, but I just couldn't push myself to do those last two.  My foot never bothered me, but I was just exhausted!  Being sick and then having an injury really took a toll on my endurance.  Week 12 is an "easy" week, so hopefully I can build back up over the next couple weeks.

7 weeks and 6 days until my half marathon.  Oh my!

Week 10

For most of the week, I was still dealing with foot pain. I iced my foot every evening, and I tried to keep weight off of my heel. Since I couldn't run, I did a lot of cycling.

Week 9 - another failure

I was finally feeling better, so I started Week 9 with a two mile run on Valentine's day.

And then I ran 5 miles on Wednesday.  The run felt great.

Thursday morning, I woke up with some pain in my left foot.  As the day went on, the pain got worse.  It really hurt to put pressure on my heel, and the pain wrapped around to the outer side of my foot below my ankle.  I skipped my 2 mile run that evening.

On Friday, I asked my friend Joel (a physical therapist) about my foot pain.  He said that it was probably an inflamed peroneal tendon.  His advice was "ice, ice, and more ice".   My 8 mile run on Saturday was out of the question.  I rode 21 miles on the bike instead.  I figured I could still get some long cardio time in and work my legs without putting much pressure on that tendon.

I'm not going to run until my foot is feeling better, so I plan to bike a lot more for now.  I have 10 weeks until my half marathon, and I'm eager to get back on track with my training.

Week 8 - Fail

I felt a cold coming on Monday, but I really didn't want to miss my run that day and get off schedule.  I planned my route, so that I could stop at Walgreens about midway through my run and pick up some Airborne.  While I felt better shortly after my run, the head cold and sinus pressure got worse by the evening.  


I rode the spin bike on Tuesday evening rather than running outside.  because I still thought that I might be getting a cold, so I thought that staying in might keep me well.  I had dinner plans on Wednesday, so I knew that was a skip day.  I had the best of intentions to run after work on Thursday, but I ended up at the urgent care.  I was afraid that I might have strep, because my boss had it last week.  The strep test came back negative, but the doctor said I definitely had an infection.  I left with a prescription for a week's worth of antibiotics and strict orders not to leave the house for 24-48 hours.  I didn't feel too bad on Friday, so I used that day to get things done around the house.  I wanted to go for a run so bad, but I knew it was best to stay inside and get 100% better.  Just as I felt my infection was clearing up, I got hit with an awful cold on Saturday.  The weekend was a total loss.  I couldn't even get up enough energy to hop on the spin bike for a quick workout.  


I'm definitely disappointed that I only did one of my four runs this week.  Fortunately, though, it was an easy week on my training program.  I may modify my longer runs this week, so that I can ease back into my training.  Hopefully, I'll feel well enough to start Week 9 tomorrow.

Week 7

I started the week with a 2 mile run on Sunday afternoon.  I always run alone, but Brad joined me that day.  He's going to do the marathon relay with some of his coworkers. 

My second run was after work on Tuesday.  I did 4 miles, and the weather was gorgeous!  63 degrees at 6:00pm on January 30th!  I wore shorts, a tank, and a light jacket.  I probably could have run without the jacket, because I got a little warm about halfway through.

I had another 2 mile run after work on Wednesday.  It was another beautiful evening! 

This morning (Saturday), I ran 8 miles!  That was my longest run ever!  I felt really good, and I only stopped for a few seconds around mile 5 to get a fresh piece of gum.  I don't know if chewing gum while running is a good or bad habit, but I always chew gum while working out.  I think I do it, because it keeps my mouth from getting dry.  By about mile 7, my left hip started getting a little sore.  This evening, it's still a little achy.  I plan to get in the whirlpool during halftime of the Thunder game.  Maybe the heat and circulating water will help it out.

12 weeks until the Oklahoma City Memorial Marathon!

Week 6

Week 6 - my last week of running 3 days/week.  I'll be doing 4 days/week from here on.

I started the week with a 5 mile run on Tuesday.  I hurried home from work, changed clothes, and headed out pretty quickly, because I wanted to beat a storm that was moving in from the southwest.  I did beat the rain by about 15 minutes, but the lightening definitely picked up during my last mile.

I ran 4 miles after work on Thursday.  I could really tell this day that it's starting to stay a little bit lighter longer in the evenings.  I've been so used to running my last couple miles in the dark, but it stayed fairly light through my entire run.

My long run was 6 miles on Saturday.  It was in the 30s but sunny.  I wound my way through the neighborhoods north and west of my house.  At about mile 4, I made my way back by my house to grab a quick drink from a water bottle that I had put out on the porch before my run.  The last couple miles seemed pretty easy.

Training plan

Nicole at Running in Heels invited people to post their training plans and participate in a link-up on her blog.  Below is the training plan that I got from Runner's World Smart Coach  I sometimes shift days forward or back, depending on my schedule and the weather.  In addition to running, I do boot camp every Monday/Friday morning.  I teach that class with two other instructors, so I teach every third class and am a student the other days.  I also take a power/strength class on Wednesday mornings.  When my schedule allows, I also try to get to a yoga class on Tuesday evenings.

WEEK 1: 11 Mi 
Sun, 12/18/2011 - Easy Run, Dist: 3 Mi
Wed, 12/21/2011 - Tempo Run,  Dist: 4 Mi, inc Warm; 2 Mi; Cool
Sat, 12/24/2011 - Long Run, Dist: 4 Mi

WEEK 2: 12 Mi 
Sun, 12/25/2011 - Easy Run, Dist: 3 Mi
Tues, 12/27/2011 - Speedwork,  Dist: 4 Mi, inc Warm; 2x1600 w/800 jogs; Cool
Thurs, 12/29/2011 - Long Run, Dist: 5 Mi

WEEK 3: 13 Mi 
Sat, 12/31/2011 - Easy Run, Dist: 4 Mi
Mon, 1/2/2012 - Tempo Run,  Dist: 4 Mi, inc Warm; 2 Mi; Cool
Wed, 1/4/2012 - Long Run, Dist: 5 Mi

WEEK 4: 11 Mi 
Fri, 1/6/2012 - Easy Run, Dist: 4 Mi
Sun, 1/8/2012 - Easy Run, Dist: 3 Mi
Fri, 1/13/2012 - Easy Run, Dist: 4 Mi

WEEK 5: 14 Mi 
Sun, 1/15/2012 - Easy Run, Dist: 4 Mi
Wed, 1/18/2012 - Tempo Run,  Dist: 4 Mi, inc Warm; 2 Mi; Cool
Sat, 1/21/2012 - Long Run, Dist: 6 Mi

WEEK 6: 15 Mi 
Tues, 1/24/2012 - Easy Run, Dist: 5 Mi
Thurs, 1/26/2012 - Speedwork,  Dist: 4 Mi, inc Warm; 2x1600 w/800 jogs; Cool
Sat, 1/28/2012 - Long Run, Dist: 6 Mi

WEEK 7: 16 Mi 
Mon, 1/30/2012 - Easy Run, Dist: 2 Mi
Wed, 2/1/2012 - Tempo Run,  Dist: 4 Mi, inc Warm; 2 Mi; Cool
Thu,  2/2/2012 - Easy Run, Dist: 2 Mi
Sat, 2/4/2012 - Long Run, Dist: 8 Mi

WEEK 8: 13 Mi 
Mon, 2/6/2012 - Easy Run, Dist: 3 Mi
Wed, 2/8/2012 - Easy Run, Dist: 3 Mi
Thu, 2/9/2012 - Easy Run, Dist: 3 Mi
Sat, 2/11/2012 - Easy Run, Dist: 4 Mi

WEEK 9: 17 Mi 
Mon, 2/13/2012 - Easy Run, Dist: 2 Mi
Wed, 2/15/2012 - Tempo Run,  Dist: 5 Mi, inc Warm; 3 Mi; Cool
Thu, 2/16/2012 - Easy Run, Dist: 2 Mi
Sat, 2/18/2012 - Long Run, Dist: 8 Mi

WEEK 10: 17 Mi 
Mon, 2/20/2012 - Easy Run, Dist: 3 Mi
Wed, 2/22/2012 - Speedwork, Dist: 4 Mi, inc Warm; 2x1600 w/800 jogs; Cool
Thu, 2/23/2012  - Easy Run, Dist: 2 Mi
Sat, 2/25/2012 - Long Run, Dist: 8 Mi

WEEK 11: 18 Mi 
Mon, 2/27/2012 - Easy Run, Dist: 2 Mi
Wed, 2/29/2012 - Tempo Run, Dist: 5 Mi, inc Warm; 3 Mi; Cool
Thu, 3/1/2012 - Easy Run, Dist: 2 Mi 
Sat, 3/3/2012 - Long Run, Dist: 9 Mi

WEEK 12: 15 Mi 
Mon, 3/5/2012 - Easy Run, Dist: 4 Mi 
Wed, 3/7/2012 - Easy Run, Dist: 4 Mi 
Thu, 3/8/2012 - Easy Run, Dist: 3 Mi 
Sat, 3/10/2012 - Easy Run, Dist: 4 Mi 

WEEK 13: 19 Mi 
Mon, 3/12/2012 - Easy Run, Dist: 2 Mi 
Wed, 3/14/2012 - Tempo Run, Dist: 5 Mi, inc Warm; 3 Mi; Cool
Thu, 3/15/2012 - Easy Run, Dist: 2 Mi 
Sat, 3/17/2012 - Long Run, Dist: 10 Mi 

WEEK 14: 20 Mi 
Mon 3/19/2012 Easy Run Dist: 3 Mi @12:03
Wed 3/21/2012 Speedwork Dist: 4 Mi, inc Warm; 2x1600 in 9:49 w/800 jogs; Cool
Thu 3/22/2012 Easy Run Dist: 3 Mi @12:03
Sat 3/24/2012 Long Run Dist: 10 Mi @12:03

WEEK 15: 22 Mi 
Mon, 3/26/2012 - Easy Run, Dist: 3 Mi 
Wed, 3/28/2012 - Tempo Run, Dist: 6 Mi, inc Warm; 4 Mi; Cool
Thu, 3/29/2012 - Easy Run, Dist: 2 Mi 
Sat, 3/31/2012 - Long Run, Dist: 11 Mi 

WEEK 16: 17 Mi 
Mon, 4/2/2012 - Easy Run, Dist: 4 Mi
Wed, 4/4/2012 - Easy Run, Dist: 4 Mi
Thu, 4/5/2012 - Easy Run, Dist: 4 Mi 
Sat, 4/7/2012 - Easy Run, Dist: 5 Mi 

WEEK 17: 23 Mi 
Mon, 4/9/2012 - Easy Run, Dist: 3 Mi
Wed, 4/11/2012 - Tempo Run, Dist: 6 Mi, inc Warm; 4 Mi; Cool
Thu, 4/12/2012 - Easy Run, Dist: 3 Mi
Sat, 4/14/2012 - Long Run, Dist: 11 Mi

WEEK 18: 24 Mi 
Mon, 4/16/2012 - Easy Run, Dist: 3 Mi
Wed, 4/18/2012 - Speedwork, Dist: 6 Mi, inc Warm; 3x1600 w/800 jogs; Cool
Thu, 4/19/2012 - Easy Run, Dist: 3 Mi 
Sat, 4/21/2012 - Long Run, Dist: 12 Mi

WEEK 19: 19 Mi 
Tue, 4/24/2012 - Easy Run, Dist: 2 Mi
Thu, 4/26/2012 - Speedwork, Dist: 4 Mi, inc Warm; 2x1600 w/800 jogs; Cool
Sun, 4/29/2012 - Half Marathon Race Day, 13.1 Mi

Week 5

I started Week 5 with a 4 mile run last Sunday. It was a windy day here in Oklahoma (20-25mph south wind), so I decided to run on the indoor jogging track at my church. The track is on the second floor and overlooks the basketball court. 19 laps equals 1 mile, so I had to do 76 laps. I was the only one on the track, so I switched directions after each mile. I also distracted myself from running by watching my husband and his friends playing basketball below me.

I did another 4 mile run on Wednesday evening. I ran outside after work.

My long run was 6 miles on Saturday. It was cold (33 degrees), but it wasn't windy! That's a rarity in Oklahoma! Without the wind, the temperature didn't seem as cold as it was.

14 weeks to go!

Week 4

Week 4 began after work last Friday, and I ran 4 miles. Because I taught Boot Camp that morning, my legs felt really heavy the whole time I was running.

I ran 3 miles on Sunday afternoon. I'm so used to running after work as the sun is setting, so it was a good change to run during the day. It was nice to trade the reflective vest for sunglasses!

I was busy with activities after work almost every day this week, so I didn't get to run again until this evening. After taking several days off from running, I was glad to get back out and run 4 miles.

15 weeks and 2 days until my half marathon!

Week 3

I started Week 3 on Saturday with a 4 mile run.  There was a very strong south wind that day, so I ran north as much as possible.  I usually try to finish my runs about a 1/2 mile from the house, so that I can use that last distance as a cool-down walk.  Because of trying to avoid running into the wind, I finished my run about a mile north of my house.  That one mile walk into the wind wasn't fun.

My second run of the week was on Monday.  Since New Year's Day was a Sunday, my office was closed on Monday.  I waited until early afternoon to run, because the temperature had finally warmed up into the 40s.  I did 4 miles.

I finished Week 3 after work on Wednesday.  The weather was perfect for my 5 mile run.  Who would imagine that I could run after sunset with a temp in the low 50s on January 4th?!

Week 2

Week 2 started on Christmas Day. After a light breakfast and opening gifts, I ran 3 miles around my parents' neighborhood in Texas.  It was cold and drizzly, but I was glad to get it out of the way in the morning.  Maybe it boosted my metabolism enough to offset all the spinach/sausage dip that Mom made that evening?!

My run on Tuesday was pretty uneventful. I ran 4 fairly easy miles.

My long run of the week was 5 miles, and I did it after work this evening. The run was pretty good until the last .25 miles.  I felt like I hit my wall then, but I pushed through and got it done.

Now I'm going to sit back and spend the rest of the evening watching the Thunder-Mavs game on TV. The condensed NBA schedule is already wearing me out, and it's only the first week of the season. This is the Thunder's fourth game this week! It seems like all I do is work, sleep, run, and watch Thunder basketball!

Week 1

I started my 19 week program on Sunday morning with a 3 mile run. Because of the rain and cold weather, I didn't run Monday or Tuesday. I did 4 mile runs after work on Wednesday and Friday.

SmartCoach

After searching the internet for a training program, I finally decided on a customized plan from Runner's World SmartCoach.  What I liked about this program over others is that it's based on information that I provide rather than being some standard plan.  I input my pace from my last 5k, the date of my half marathon, which day of the week I want to do my long runs, etc.  The results were a 19 week program that started on Sunday, Dec 18 and goes to race day.  The first several weeks only have me running 3 days/week.  That will allow me some day-to-day flexibility in the schedule, which is good since who knows what the winter weather will be like over the next few weeks.  As I get closer to my half marathon, I will start running 4 days/week.

There's also a SmartCoach iPhone app that I looked at, but I went with the plan on the website.  The iPhone app looks good, but there's not as many ways to customize the plan on it.  Also, the plans on the iPhone app only go out a max of 16 weeks.  Both the web tool and iPhone app are free, but you can choose to upgrade (for a fee) to get even more customization features.  I'll stick with the free tool for now.

Getting started

In early September, I started training for my first 10k.  I didn't have an organized race that I was working toward, but I like having a program to keep me on track.  After I completed the 9-week 10k program, I figured I might as well take it to the next level.  Before I totally thought it out, I made the error of telling my younger brother that I might want to do a half marathon at some point.  Within just a few days, he sent me a copy of "Runner's World Complete Book of Women's Running" and a subscription to "Runner's World" magazine.  He also took it upon himself to register me for a half marathon in April 2012.  


I was never much of an athlete growing up, and while I've done a few 5ks over the years, I just never got hooked on running before.  Something happened this fall, though.  I've grown to cherish my time running.  I need that time now!  It's a time that I can listen to music, think, pray, and process everything that's going on.  I also love that I've lost those few pesky pounds that have been hanging around for the last couple years.


The OKC Memorial Marathon is April 29, 2012.  That's 19 weeks from yesterday.