Okay - first some misunderstandings from yesterday's post - but let me say - I love seeing eight comments! I love hearing everything you guys have said and what you're thinking - it really helps - so keep on me!!!First - endurance. The training plan I'm adopting is adapted from John Bingham's "Marathoning for Mortals" - it's a 14 week plan that I'm extending to 28 weeks, starting Monday. The plan I outlined yesterday is for week one only. Every week the numbers will increase. For instance, if week one is 35/30/r/35/30/3.0/r - then, for instance, week four (which will be week eight for me) is 40/30/r/40/30/5.0/r. And so on. Week eleven, for instance will be 45/40/r/45/30/10.0/r. See the progression? That's how the endurance will build. The week one plan is just that - the starting point.
And since I've done more than 3 miles several times, I might tweak the distance up a bit if 3.0 miles seems too short.
Second - 5k. I mentioned several weeks ago that I'd decided with the help of Christina to not do a 5k prior to the half-marathon, and I'm sticking to that plan. I will have run far more miles than that - but do not want to participate in an organized race prior to the half. I will, however, be looking for opportunities to train with other people so I get used to running NOT alone. In fact, Jerry, my best friend, has already offered to run with me on Saturdays if I wish.
Third - interval pacing and the infamous "attempt" language. Right now when I go out I am 85% speed walking, 15% jogging. Sometimes I get into a decent run. I want to INCREASE my percentage of jogging to 50/50. So I'm going to start with a 3/3 (or song/song) interval pace. Since I'm not there yet, this is an improvement and a lofty goal. I'm not going to make excuses and wimp out - but I'm also leaving myself room to either a) improve or b) avoid injury.
That pattern starts Monday and carries through until the race itself - through my trip to Boston, and anything else that comes my way - the holidays - everything.
I think that should address everyone's concerns...
Which I really DO appreciate. Truly - I'm not getting defensive or upset - and I don't mind you guys reminding me of why I'm here.
Speaking of which - first - thanks to Chris for offering to sponsor me!
Secondly - yesterday there was a mistake made. By me. And I'm paying the price today. I don't even know why it happened - but I had a gas station stop, and rather than the clif bar or jerky I've been getting if it happened, I ended up with a doughnut and a hot dog. It's been a LONG time since this has happened, and after eating it - I promised myself something.
That is the last food I will purchase at a gas station or anywhere I did not plan for in the next 30 weeks.
The price today? SERIOUS tummy issues. Like running back and forth to the restroom three times already. And man am I sorry!
Okay - two more things to address before I sign off today.
1) Scheduling and Sponsor letters. I've decided to hold sponsor letters until the end of July. I'm hoping with the addition of harder weight training, and the regime of my 28 week plan, as well as a recommitment to REALLY being good with food - we'll see some good numbers, despite a birthday dinner for Amber and a trip to Boston. Here's the schedule through Monday:
W/Th - rest days - early court morning tomorrow.
F - Lake Serene with my 3/3 pace.
S - Safeway and Lake Serene with my 3/3 pace as long as I can do it.
Su - Safeway with my 3/3 pace.
That brings me to Monday strong and ready to rumble!
And finally - JONATHAN'S TOP FIVE BIG MUSICAL NUMBERS OF DISNEY MOVIES EVER!!!
5. Colors of the Wind - Pocahontas.
4. Friend like Me - Aladdin.
3. Out There - Hunchback of Notre Dame.
2. The Circle of Life - Lion King.
AND THE NUMBER ONE BIG MUSICAL NUMBER....
1. THE OPENING NUMBER OF THE MOVIE FEATURED THIS WEEK ON AATM - WITH SPECIAL GUEST!!!!
You didn't think I was really gonna tell you did you? But the hints are getting better! And tomorrow I'll give a GREAT ONE - to reveal our guest on Friday. What a thrill it was talking to her last night!
MAIN STREET AWAITS!
Love #2 and #4!
ReplyDeleteDidn't see your note on not running a 5k, but are you sure? It's alot of fun and gives you a notch in the belt along the path to the half.... eh, eh! ;-) I'll stop the hounding!
Nothing good EVER happens at a gas station...not even filling up any more due to the crazy prices!
You make it sound like Christina recommended you not do a 5K. Did she give a reason? I'd be very surprised if Bingham didn't recommend doing a shorter race in his training plan...
ReplyDeleteEveryone has slip ups. Heck, the entire month of June was a slip up for me.
ReplyDeleteI'm not going to even mention last night... Haha, sorry again!
While I applaud the idea of having a running partner. I still suggest doing, at the very least, an organized 5K. By the time the October TOT13K rolls around you should be up to 8 miles.
ReplyDeleteIf your pal Jerry is a runner I am sure he would do one with you.
Do not get caught up on the idea that it would take something away from the Disney experience. Nothing could do that.
Must be Jodi Benson. You mentioned on an early show that you had spoken with her...and Little Mermaid is noticeable absent from your list. So the number one big musical number must be Part of Your World.
ReplyDeleteAnd on the topic of 5k...
ReplyDeleteI also think you should do it. It won't make the WDW race less magic. It may make it even more magical since 1) you will have an "unmagical" race to compare it to and 2) you won't be worried about what goes on at an organized race...you'll have one under your belt so you won't sweat the details.
When you first mentioned "The Penguin's" book, I went out and picked it up. I started the 14 week program this past Monday, and so I'm feelin' your game plan.
ReplyDeleteI'm doing the 3 min run/2 min walk plan for the run/walk 1/2 marathon. Monday was tough with a very humid 85 degrees, but I got through it. Today is a day of rest and tomorrow is another 35 minutes. I feel like this is a plan I can be succcessful at. Good luck!!
Me again. :-)
ReplyDeleteI don't understand....So by week eleven your doing a maximum workout of 45 minutes? Is that right? What's the 10.0?
I guess the better question is this...if you stick with this plan what is the maximum workout time and distance you plan to do before the race?
Kate