Archive for December 28th, 2011

December 28, 2011

A 2012 Surprise

Happy Wednesday!

Yesterday I told you I was going to introduce you to my new training plan for the upcoming Deadwood Mickelson Trail 1/2 marathon…and to my new running partner!

First, pop over here to see what the Deadwood Mickelson Trail Marathon and 1/2 Marathon is all about. I may be biased, but it is some of the best running conditions, and most beautiful running scenery that is available in the country!

The 1/2 Marathon is not until June 3rd, so when thinking about my training plan…I wanted to make sure I had lots of time to build my mileage up again. My mileage dropped drastically last summer when I sprained my foot, and has never really regained momentum again. That changes now!

Without going into too much detail, I’ve developed a 22 week plan. A weekly long run, hill run, and speed-interval run are included, as well as regular cross training and weights. The amount of cross training is dependent on weekly running mileage. The plan also includes at least one full rest day, two once weekly mileage exceeds 12 miles/week. The plan is based around slowly building mileage, avoiding injury, and really emphasizes other forms of exercise. I believe the reason I hurt myself last year was that I was only running. My running muscles were in great shape, but all my other supportive muscles were completely weak.  No bueno!

The first week’s long run is only 1 mile. Totally do-able. The longest long run is 12 miles, followed by a taper period before the race. I feel really good about the plan…

…and even better about my new running partner!

Look familiar?

Thought so!

Alexa is going to train “with” me, from her home all the way across the country, and then come up here and run the race with me! She’s wanted to train for a distance race for a long time, and I convinced her that there is no time like the present! She already works out 5 days a week and is going to be a rock-star with 1/2 marathon training!

If you’re thinking about running a distance race in 2012, or would like a closer look at our plan…just post a comment and I’ll email it to you!

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