Thanks to the Runner's World SmartCoach I built myself a training plan. I've never planned my running before, I don't like plans... Plans seem stifling and too much like work, but I get why I need one. I'm trusting myself to science.
I fed in my current running times and weekly mileage, and the 14 weeks I'd got left until the big day, then decided I'd be ambitious and train on the hardest level it offers. I might end up slipping, perhaps even winding the mileage back, or I might not.. But if I'm going to follow something properly structured I may as well push myself, just to see what happens. Even if it all goes wrong it'll make for a better story, OK?
|1||Rest||Easy Run 2mi @10:10||Rest||Tempo Run 5mi, (3 @8:36)||Easy Run 2mi @10:10||Rest||Long Run 7mi @10:10||16 mi|
|2||Rest||Easy Run 3mi @10:10||Rest||Speedwork 5mi (2x1600 @8:07 w/800 jogs)||Easy Run 3mi @10:10||Rest||Long Run 7mi @10:10||18 mi|
|3||Rest||Easy Run 3mi @10:10||Rest||Tempo Run 5mi, (3 @8:36)||Easy Run 3mi @10:10||Rest||Long Run 8mi @10:10||19 mi|
|4||Rest||Easy Run 4mi @10:10||Rest||Tempo Run 6mi, (4 @8:41)||Easy Run 3mi @10:10||Rest||Long Run 8mi @10:10||21 mi|
|5||Rest||Easy Run 4mi @9:58||Rest||Easy Run 4mi @9:58||Easy Run 4mi @9:58||Rest||Easy Run 4mi @9:58||16 mi|
|6||Rest||Easy Run 3mi @9:58||Rest||Speedwork 7mi (3x1600 @7:57 w/800 jogs)||Easy Run 3mi @9:58||Rest||Long Run 9mi @9:58||22 mi|
|7||Rest||Easy Run 5mi @9:58||Rest||Tempo Run 6mi (4 @8:30)||Easy Run 4mi @9:58||Rest||Long Run 9mi @9:58||24 mi|
|8||Rest||Easy Run 4mi @9:58||Rest||Tempo Run 7mi (5 @8:35)||Easy Run 4mi @9:58||Rest||Long Run 10mi @9:58||25 mi|
|9||Rest||Easy Run 3mi @9:45||Easy Run 3mi @9:45||Speedwork 8mi (4x1600 @7:48 w/800 jogs)||Easy Run 3mi @9:45||Rest||Long Run 10mi @9:45||27 mi|
|10||Rest||Easy Run 5mi @9:45||Rest||Easy Run 5mi @9:45||Easy Run 5mi @9:45||Rest||Easy Run 6mi @9:45||21 mi|
|11||Rest||Easy Run 4mi @9:45||Easy Run 3mi @9:45||Tempo Run 7mi, (5 @8:25)||Easy Run 3mi @9:45||Rest||Long Run 11mi @9:45||28 mi|
|12||Rest||Easy Run 4mi @9:45||Easy Run 4mi @9:45||Tempo Run 8mi, (6 @8:29)||Easy Run 3mi @9:45||Rest||Long Run 11mi @9:45||30 mi|
|13||Rest||Easy Run 3mi @9:33||Easy Run 3mi @9:33||Speedwork 10mi (5x1600 @7:38 w/800 jogs)||Easy Run 3mi @9:33||Rest||Long Run 12mi @9:33||31 mi|
|14||Rest||Easy Run 3mi @10:10||Easy Run 3mi @10:10||Tempo Run 5mi, (3 @8:36)||Rest||Rest||Half-Marathon Good Luck!||24 mi|
So, back to plans... Well, it's a fact of life plans change, and at the point of posting this I'm actually 2 weeks in and mostly running a bit faster than the plan says I'm supposed to be right now... I've also thrown caution to the wind and signed up for a 10K race on the Friday of week 4. I don't think I'll do all that well, it's a year since I ran that kind of distance at full effort, and that last 10K I raced ended with me giving myself shin splints, so I've unfinished business with a demon. Is this something to panic about? No. I've decided to just drop the Thursday tempo run for an easy 2 miles, the race will make up for it and by the time I'm around to Sunday's long run, well, I can figure out how I'm feeling, and make it up from there...