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!