training plan - The Hapalua Half Marathon

This was my training plan for the Hapalua Half Marathon.  I got injured during the start, and towards the end I got a little lazy.  I didn't do as well as I had hoped, but

I did improve my PR from 1:57:26 to 1:55:54.

I will be attempting Hal Higdon's Advanced Half Marathon Training Plan for the Hapalua Half Marathon which takes place April 12, 2015.

Until the start date I will be getting back into running, probably following the first couple of weeks loosely.  I will aim for 5 - 6 days a week of running, but I may use the Monday as a rest day.  I want to start implementing doubles, so I may do that on an easy day.

(My dates are off - oops! Fixed on my calendar)

I created a calendar, this is what I have printed out with all my goal workouts.  Each day I will write in pen what I actually did.  I know real life can throw in some curve balls, so I won't be too upset if I can't complete all my runs.

I've also added in my paces that I want to try and hit for each workout.  

January

What I actually did - January.

February

What I actually did - February

(I have had to change my February a little from what I originally planned.  Instead of a 5k at the start of the month I will do a 60 - 90 minute run, my first long run back after injury.  From the 1st to at least the 8th I will be trying my best to go with the plan, but I will listen to my body)

March

(I did not run the 10k race, and I will also not be running the 15k race.  I will add in a long run instead of the race, and probably not take the two rest days before)

What I actually did - March.

April

What I actually ran

Runs - Paces

Hal describes each run in detail.  (Yes, we are on a first name basis.... Even if it is just in my head)

Easy run:

These are the runs on Monday, Wednesday and sometimes Friday or Saturdays.  They are designed to be run at an easy, conversational pace.

Easy Run: 9:21 - 10:16 min/mile

Hills:

Run uphill between 200 and 400 meters.  Jog or walk the recovery, which will be equal distance between each repeat.  

Hills are great to strength quads, and to build speed, so you can substitute any interval workouts, or even a Tempo workout.

Speedwork:

If you want to run fast, train fast!!  

Best done on a track, but can be done on the road.  Walk or jog between each repeat.  The recovery time will depend on the length of the repeat.

400m: 1:47 - 1:53 (approx. 7:20min/mile)

800m: 3:43 - 3:55 (approx. 7:40min/mile)
1200m: 5:46 - 6:06 
1600m: 8:02 - 8:13

Tempo Runs:

A continuous run with a buildup in the middle to near 10K race pace.

A tempo run of 40 to 60 minutes will begin with 10-20 minutes easy running, build for 20-30 minutes near the middle, and then 5-10 minutes near the end.

Hal says that the tempo can be as hard or as easy as you like.  Feel free to improvise.

Tempo Run: 8:24 - 8:39 min/mile

Pace:

Race pace!  I will be running at the pace I hope to complete the half marathon in.

Race Pace: 8:45 min/mile (This may be a little ambitious, but I thought I may as well aim high!)  I will adjust this later if I feel it is too impossible)

Long Runs:

These are not to be run too fast.  I won't be focused on mileage, only time.  These long runs will be run at a comfortable pace, except for the days when a 3/1 is prescribed.

A 3/1 work out is when the first three quarters of the distance is run comfortable, and then accelerating to near race pace for the last quarter. (You are meant to finish feeling refreshed, we will see about that, Hal!)

Long Run: 9:21 - 10:39 min/mile

Warm up:

Warming up is important.  Hal says to jog a mile or two before speed and pace workouts, then to sit down and stretch for 5-10 minutes, and even to throw in some easy strides before each run.  (Strides are around 100 meters gradually building and then slowing down with the middle being near race pace).

Cool down by jogging half the distance of the warm up.

trying to think of a game plan

This morning I ran my last hard workout.  6 x 400 meters.  It was tough.  I wanted to try to go at a little faster than 5k pace, so average around 7:30min/miles.  Yep.  That didn't happen.  I went too fast.  This is a real problem of mine.  Though, I am thinking I am doing ok - each repeat time was fairly consistent, and my last was faster than every other repeat.

Split	Time	Distance	Avg Pace
Summary	40:21.6	4.71	8:34
1	9:25.8	1.00	9:23
2	1:46.5	0.25	7:06
3	1:53.9	0.20	9:30
4	1:45.5	0.25	7:02
5	1:54.5	0.20	9:30
6	1:46.0	0.25	7:04
7	1:56.4	0.20	9:40
8	1:45.3	0.25	7:01
9	1:54.2	0.20	9:31
10	1:45.1	0.25	7:00
11	1:53.4	0.20	9:25
12	1:43.6	0.25	6:55
13	1:49.9	0.20	9:05
14	9:01.7	1.00	9:00

Race Plan:

I am now trying to work out with a game plan for the half marathon.  I was thinking of something like this:

• Miles 1 - 4 at a 9:00 - 9:10 min/mile
• Miles 4 - 10 at a 8:50 - 9:00 min/mile
• Miles 10 - 13.1 - keep pushing the pace

But then I think that seems so fast and crazy.  Can I do that?  It seems a little fast, but let's look at what I have done through this training cycle:

• Long runs averaging around 9:20 - 9:30min/mile.
• Pushing the last few miles of the long runs to around an 8:30min/mile
• Tempo runs around an 8:30 min/mile

But looking back through my training, I wish I had done a few more tempo runs.  I have one more coming up - a 30 minute run.  I may try and simulate the race.  Start at 9:00min/mile then push to an 8:50 and finish at around 8:30min/mile.  

Goals for this race:

1. I would love to PR - that means breaking 1:57:26.   I have trained a lot more intensely for this half than any other half I have completed.  However, I am expecting it to be humid and there is a hill.  I am ok if I don't break my PR, but I really want to!
2. Breaking 2 hours. I won't lie - I don't want to go back and be in the 2 hour range.  I have felt the feeling of being under, and I want to keep it alive!
3. Just finish without injury! This probably won't make me happy - but I guess I will have bling and will be able to learn from it for my next half.

weekly recap - week 12

Last weeks long run happened Monday morning.  Now I am on to my final week.  Next Sunday morning will be the Hapalua Half Marathon!  Taper now in progress!


Monday:

• Early morning long run: 12.66 miles.  (9:29 min/mile)
• Morning surf

Tuesday:

• Rest

Wednesday:

• Early morning easy turned progression run: 3 miles.  (8:54 min/mile)
• Afternoon surf.
• Afternoon interval run.  6 x 800m, with one mile warm up and one mile cool down: 6.2 miles. (8:45 min/mile)
• BBG - Week 6 Arms & Abs.

Thursday:

• Progression run: 3 miles. (8:55min/mile)

Friday:

• Rest - day trip to Maui!

Saturday:

• Morning 'race pace' run, 3 miles at race pace, one mile warm up and cool down: 5 miles. (8:35min/mile)

Sunday:

• Easy evening run: 6 miles. (9:15min/mile)

Weekly mileage: 35.86 miles.

so many surfs

I woke up yesterday morning not really wanting to do my long run.  But I got up, put my clothes on, ate a few energy chews, filled my water bottle.   Then I grabbed my Garmin.  It had a blank screen. What?!?!  I tried to reset it.  Nothing.  It had been plugged into the computer all night, and somehow didn't charge but drained the battery.  I plugged it into the wall, and it started to charge.

Well.  I could go for a run with just my phone and the Nike+ app.  But then I won't get splits for my run.  And I kind of really need the splits, not for while I am running, but for after the run.  You know, to analyze   (Well, that's what I told myself, we all know that it's a lie.)

So.. I did what any normal person would do.  I went straight back into bed.  My husband didn't believe me that I actually got up and was ready to walk out the door, until he saw that I was fully clothed in my running gear under the covers!

So, instead of getting to run nice and early with cool 60 degree weather, I ended up running mid-afternoon in 80 degree weather.  I didn't want to go later in the afternoon, because there was a possibility of an evening surf.  And I thought it is probably good training to run in warmer weather, as I may need to come race day - you never know what Mother Nature will throw at you.

This run was 90 minutes nice and easy.  I tried to pick up the last half a mile back home.  I am happy with my splits:

Split	Time	Distance	Avg Pace
Summary	1:30:00.5	9.52	9:27
1	9:32.0	1.00	9:32
2	9:16.5	1.00	9:17
3	9:23.4	1.00	9:23
4	9:24.7	1.00	9:25
5	9:29.4	1.00	9:29
6	9:31.7	1.00	9:32
7	9:38.0	1.00	9:38
8	9:38.1	1.00	9:38
9	9:28.9	1.00	9:29
10	4:37.7	0.52	8:51

The best part about yesterday was getting in two surfs in one day.  That has not happened for a very long time.  It was amazing.  The water was fantastic.  The evening surf was a little sore!  My legs were dead from the long run, and my arms were so tired from surfing in the morning.  I woke up during the night last night, and was so sore! Such a good sore.

To
day I made myself get up and do three easy miles.  This was tough.  My legs felt so tired.  But I managed.  I was soaking in sweat after my run from the humidity in the morning.

Split	Time	Distance	Avg Pace
Summary	28:29.2	3.00	9:29
1	9:28.4	1.00	9:28
2	9:31.1	1.00	9:31
3	9:28.0	1.00	9:28
4	:01.6	0.00	5:57

Not from anytime recent, but at least I am surfing in bikinis!

Then my husband and I checked the surf.  I was devastated when I saw the water.  Fun, small, clean surf on a beautifully sunny day.  That meant I had to surf!  I was so tired!  I went out thinking I will use it as a sunbathing session, if I manage to have the strength to paddle into a couple of waves it will be a bonus.  I actually ended up getting quite a few - so definitely worth the effort!  Surfing definitely isn't an 'exercise' for me.  It is a great workout, don't get me wrong, but it is just so much fun.

I finished off my exercise for the evening with Kayla Itsines' BBG.  I am re-starting.  I am excited - I want to look my best before my birthday in May - that's my motivation!

easy-ish runs

This morning I went for an easy run.  On my training plan I was meant to do a pace run, which if I had a mile warm up and cool down it is 5 miles.  However, last week I did my pace run, and then did a 3/1 long run.  So, to keep things even I ran this run a little easier.

I am always amazed by how beautiful it is in Hawaii.  I love running here.  I decided to head to Haleiwa Ali'i Beach Park to check the surf, it's almost 2 miles away.

So, I did want to go a little faster though, because I am just going to go easy tomorrow for my long run.  I decided to add in my middle two miles at a faster pace.  I also did a few surges at the end of the run.

I am feeling good!

Split	Time	Distance	Avg Pace
Summary	35:47.0	4.00	8:57
1	9:23.2	1.00	9:23
2	8:44.7	1.00	8:44
3	8:39.6	1.00	8:40
4	8:59.6	1.00	9:00