I am currently creating my training plan for the Long Island 1/2 Marathon I am planning on running on May 1st. I have chosen to go with a 10 week training plan which thankfully places my start date at February 21. I need those extra few weeks before the start of my training to get my body back in shape for running the miles required in the plan. I am severely sore from my treadmill run on Friday, my hips, obliques and quads hurt so bad I’m actually having trouble walking today. It amazes me that just taking off a few weeks from running has allowed my body to become this unconditioned. I also find that treadmill running leaves me more sore than running outdoors especially in my hips, another negative of being stuck in the gym running on the treadmill. Unfortunately I expect my training is going to remain indoors for quite awhile, since another winter storm is predicted for next week and temperatures are expected to stay at 30 degrees or less for the majority of the week.
Getting back to my training plan, I have researched sub 2 hour 1/2 marathon training on the Internet and through multiple running magazines. I have used these resources to come up with a 10 week training plan to help me accomplish my goal of running 13.1 miles in under 2 hours. My plan will contain 4-5 days of running including tempo runs, mile repeats and one long run. The long runs will consist of running 8-13 miles and the rest of the week will be 3-7 miles. The other 2-3 days will be cross training or rest days. This plan fits my schedule and lifestyle, a definite must for any training plan. I will post my plan prior to my start date when it is completely finished. I still have some tweaking to do, but I feel confident that with this plan I will run this race between 1:50 (8:39 per mile) and 1:59:59 (9:09 per mile). My dream time would be 1:45 (8:01 per mile), but I think that time is a little too ambitious and will have to wait for the next 1/2 marathon I plan to run possibly in October.
My next treadmill run will be Monday morning with a goal of 4 miles in about 40 minutes. Hopefully it won’t leave me as sore as I feel today. Any suggestions on relieving or preventing all this soreness would be greatly appreciated. I do plan to cross train with yoga which always seems to help, but other suggestions are welcome.
PS-One of the blogs I follow fANNEtastic food is giving away a $50 i herb.com shopping spree, head on over to Anne’s blog to enter http://www.fannetasticfood.com/2011/01/28/win-a-50-iherb-com-shopping-spree/ Thanks Anne!!