T-4 weeks to Baystate Half Marathon
The back story: In May, I ran my first post-pregnancy half marathon one year after giving birth, and PRed by five minutes (2:06). Confidence boosted, I decided to try and break 2 hours at the Baystate Half Marathon on October 16. I’ve been working all summer towards that goal.
My uncoached* no-plan training plan has no hard and fast rules, only a few guidelines:
– Alternate long run (12+ miles/ two hours) with slight cutback (10 miles/ about 1.5 hours) every other week
– 1-2 rest days a week
– One tempo run a week (1 mile up, 1 down, 3-5 at 10K pace in between)
* – I am uncoachable, partly due to some negative experiences with group coaching, but that’s another story.
This week was full of work and family travel, and all kinds of sub-optimal for running. I think I have money in the bank, though, after a pretty good summer! I’ve come to realise that I nearly always do better going from heat training to cool conditions than winter training to warmer conditions. So, fall A races instead of spring ones…
Monday, 9/19 – Planned rest day for travel. Flew to Orlando for a conference at 7.30am, meaning I got up at 4.30am. Hurray for coffee!
Tuesday, 9/20 – I didn’t want to risk getting lost, run over by a car, or face to face with a gator (not that gators lurk about on road shoulders), so I did 4 treadmill miles before a grueling day of conference and meetings. Warmup, 4x[5 min tempo (8:34) / 1 min off], cooldown.
Wednesday, 9/21 – Woke up feverish and aching all over, nixed morning run, survived remainder of conference and meetings. Flew back to Boston and landed at midnight. Sorry, did you say something about rest?
Thursday, 9/22 – Kid slept in (7am) and so did I! Felt much better. Worked from home all day, easy 3 miles (10:00) to grocery store before daycare pickup o’clock and dinner. I am all too often guilty of the mad grocery dash – suddenly the easy 3 becomes a tempo run – or the poor-planning accidental tempo. “Oh crap, I only have X amount of time, and the route I’ve picked today is a loop.”
Friday, 9/23 – lunchtime easy 5, treadmill.
Saturday, 9/24 – 13.1. Started out on a 13-mile long run, moseying along, not paying attention to my watch. It was one of those perfect sunny 55-degree mornings, so at mile 7 I decided to turn
it into a race simulation: holding half marathon goal pace (9:10 and under) until mile 10, and then seeing how long I could bear some discomfort. I ended up with a new 13.1 ‘PR’ (2:03). It’s only ‘Garmin official’, ha ha, but it’s a useful mental anchor that tells me what is possible. Immediately after that I showered, packed, and hopped in the car for a 2.5-hour drive to visit some family.
Sunday, 9/25 – Unplanned rest day – family time and travel, got home later than expected. Definitely did not stretch enough this weekend. I’m not getting any younger…