Monday, February 21, 2011

It Starts Today

Three day weekends are fantastic. I wish we had more of them. Who else is for a four day work week?! Yesterday, after working out, taking care of our chores, and grocery shopping, I fell asleep on the couch and took a little late-afternoon nap while Woody watched golf! I never do that, but I didn't mind yesterday since I have today off too!

This morning I started my training, in earnest, for the Broad Street Run. It's a 10-miler in Philadelphia that just runs down Broad Street. I'll be celebrating my Birthday (April 30) by taking a weekend trip to Philly with Woody and running my first 10 mile race! Sounds good to me!

I decided to use Hal Higdon's intermediate 15-K/10Mile training schedule since it looks like it'll work well with my schedule; every Friday is a rest day and the long runs are on Saturday. The schedule calls for easy days, tempo runs, speedwork, long runs, cross training, strength training and rest days. The longest week-day run is 6 miles, the longest run falls the week before the race at race distance.

A few of my thoughts:
  • the only time I've really done tempo runs and speedwork on a consistent basis was a few years ago when I was taking the running classes offered by NYRR. Even while training for the marathon I didn't do these workouts like I probably should have. Given that I don't have easy access to a track, I'm pretty sure I'll be doing all the speedwork on the treadmill.
  • the total running distance for the first week is only 17 miles. Seems kind of low to me so I added a mile to Monday, and will do the same for Tuesday, and Thursday.
  • I haven't been running so many consecutive days each week, so I'm kind of glad that the mileage starts off conservatively.
  • I have an 8 mile run scheduled for the day I'll be in Michigan to meet up with all my cousins to celebrate our Grandma's 90th Birthday. We're meeting at 10am, so I'll be up and at it early for this run. It'll be a nice excuse to get some running in back home. Maybe I'll go to campus.
I'm really looking forward to getting into this structured training schedule. It'll be good for me; hopefully my speed will benefit and I'll get to race day injury free!

A little about today: President's Day has been celebrated since 1832 to honor George Washington memory and in commemoration of his birth day, February 22nd, however it wasn't declared a legal holiday until 1879. Still, it wasn't until 1968 that the Monday Holiday Law was passed, which dictated that certain public holidays would uniformly be celebrated on Mondays, ensuring 3-day holiday weekends, and this holiday was moved to the third Monday in February.
  • How do you celebrate George Washington's birthday?
  • When training for a race, how do you decide what training plan to follow?
  • What are your thoughts on tempo runs and speedwork?
************
Saturday's workout -
6 mile run
+warm-up and cool-down
3x10 seated row
3x10 leg press
3x10 overhead tricep extension
3x12 hammer curls
150 crunches
3x10 glute kickbacks
2x50sec planks
lots of stretching
foam roller

Sunday's workout -
50 min elliptical
150 jumping jacks
3x12 tricep kickbacks
3x12 upright row
lots of stretching

Today's workout -
5mile run
200 jumping jacks
3x10 cable pull twists
3x10 lateral arm raise
3x10 front arm raise
125 crunches
3x10 back extensions
lots of stretching

8 comments:

La Historiadora de Moda said...

Yay! I love training plans and officially training. I'm excited to follow your progress!

I have only just started doing tempo runs and fartleks and the like in the past couple of months. But I have a half marathon in 2 months, so I need to start adding some distance back in as well.

Molly said...

that sounds like a fun rac! Yay for day one of training!

Lisa said...

Thanks for the encouragement ladies! I'm really excited about this race.

Morgan said...

Day one of the training plan is always so much fun! You're starting the journey! Woot!!!

Also when are you going to be in town?!?!? I would most def trek over and run a few miles with you if you hit up the campus!!!

Run Jess Run said...

I'm using Hal's plan to train for my first half. The mileage does seem low and there's only 3 days of running. I am skeptical about that, too, but couldn't add any mileage b/c of my busy schedule.

gracekelle said...

It's so great that you take training for a 10 mile race just as seriously as training for a marathon. What a great way to celebrate your birthday!

Karen said...

What a great way to celebrate your birthday! How fun!!! :0)

mealsformiles said...

The Broad St run sound like so much fun - I want to do it one year. Starting training plans is the best feeling - I love planning and looking forward to races. I usually make up my own training plans but base them loosely on things I find (like HIgdon, etc.). Good luck :)