If you read my last post you know that I’ll be running the Phoenix Women’s Half Marathon on January 29th and that this week was my 1st week of training. You also know that I was supposed to run a half last February and didn’t. Due to that I knew I needed to make some changes this time around so that I not only stick to my training but also enjoy it. I decided to go with a 12 week training plan instead of 10 weeks so that I could gradually increase my mileage without getting burnt out.
Last year when I was training I was trying to increase my mileage while simultaneously trying to increase my speed. This combo didn’t work for me. I became frustrated and quickly lost my joy of running. This year I’m going to focus on mileage and I know my pace will get better with time. I’m also incorporating more strength training which will help correct imbalances and decrease injury risk.
Below is a recap of week 1:
Monday (2 miles @ easy pace) – Incline treadmill workout (courtesy of Women’s Running Magazine). Started with a 0 incline at a 5.0 speed and increased the incline by 1% every other minute until I reached 6% incline with a 1 minute recovery walk at 4.0 between each minute of running then went in reverse. Example – 1 min 5.0 speed 0% incline, 1 min 4.0 speed 0% incline, 1 min 5.0 speed 1% incline, 1 min 4.0 speed 1% incline, 1 min 5.0 speed 2% incline, and so on until I reached 6% incline and then I went back down alternating every minute. This kept me from getting bored on the treadmill and strengthened my leg muscles. Ended with a 3 minute cool-down. Average pace 13’38/mile.
Tuesday (Strength Train) – Biceps and Shoulders
Wednesday (Rest Day) – Stayed up late watching the election and had no energy to workout
Thursday (2 miles @ easy pace) – Speed Demon treadmill workout (Women’s Running Magazine). Incline stayed at 0% and started at 5.0 speed while increasing my speed by .4 every other minute with a recovery minute in between until I reached a speed of 7.0 then went in reverse. Finished with a 3 min cool-down. Average pace 12’oo/mile.
Friday – Was supposed to strength train but didn’t…whoops!
Saturday (3.5 miles @ easy pace + strength training) – Went for a good run outside around our neighborhood. The weather was perfect and it was so nice to get off the treadmill aka dreadmill. After my run Mike and I went to the gym to work on chest and triceps. This made up for my missed strength training on Friday. Average pace 11’05/mile
Sunday (Strength Training) – Legs and Buns
Overall good 1st week! Kept the mileage low and didn’t worry about my pace. Arizona doesn’t participate in the time change which means the sunrise isn’t until around 7AM and the sunsets around 5:30PM. Due to the lack of daylight I’ll be spending more time on the treadmill than I’d like. You gotta work with what you’ve got!
Looking forward to week two 🙂