Wild Workout Wednesday: 13.1 Plan of Attack!
Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from Angelena Marie: Happy, Healthy & Balanced , Upala at Pretty in Pink Fitness, and Amber at Bold Fit Mom to bring you workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
Over the last 12 weeks I have been training for my 2nd half marathon, the Syracuse Half, which is coming up this Sunday, March 22nd. While I have pretty much followed my training plan to a T, I won’t lie- I am a bit nervous, mostly because I have a goal time in mind and I am not sure if I am setting myself up for failure.
The first half marathon I ran was the Rock’n’Roll Half Marathon in Vegas this past November. I had the same goal time in mind, 1:45, but finished 4 minutes short at 1:49. I chalked it up to injury (I stopped running for 2 weeks before), a cold and traveling. I was disappointed that I didn’t meet my goal but anxious to have at it again.
SO when I signed up for the Syracuse Half back in November, I automatically made it my goal time….I am competitive (mostly with myself) by nature and wanted to prove that I could do it.
In order to make it happen I needed a plan of attack which came in the form of the “Own It” training schedule out of Train Like A Mother: How to Get Across Any Finish Line- and Not Lose Your Family, Job or Sanity. The schedule was quite aggressive putting me all the way up to 15 miles for my long run right before tapering.
For the most part, I rocked it! No injuries or missed miles BUT they were all done on the TREADMILL which I actually came to enjoy…the only problem is that my training didn’t prepare me for the one element that might make or break my goal time….THE WEATHER!
Here is the current forecast for Sunday:
27 DEGREES AND SNOWING! Well, crap! This might end up being a huge factor in my performance but it is something that I have no control over. There are factors I can control and I intend to, this is my plan of attack:
Get as much sleep as possible….
I don’t mean like sleep in til noon kind of sleep but going to bed early and making sure I get 7-8 quality hours of Zzz’s. So far this week I have not done very well…sick kid plus randomly waking up at 2 AM has not helped. Hopefully the next four nights will be better!
Eat with intention….
I usually eat to fuel my body but let’s just say that being stuck inside during this frigid winter and running high mileages each week lead to giving myself passes on things like an extra serving of potatoes and another glass of wine. For the next week I am going to really buckle down and eliminate anything that isn’t beneficial to my performance….including wine (sad face) and chugging water instead to ensure that I’m hydrated.
Follow my workout plan…
My training plan for the week looks like this:
- Sunday- Total Body Workout
- Monday- Easy 3-4 Miles
- Tuesday- Upper Body Workout
- Wednesday- Easy 3 Miles + 4-6 Strides
- Thursday- Lower Body Workout
- Friday- Total Body Workout
- Saturday- Rest
- Sunday- 13.1
Here is the total body workout that I did on Sunday at the Mohegan Sun hotel gym, I was surprised they had both a med ball and stability ball!
**Disclaimer**I am not a certified personal trainer
Use a pacing band….
This will be my first race using a GPS watch and actually paying attention to my pace per mile so I thought it would be useful to have a pacing band to reference- this one was created using a pace calculator on Runners World. I also have been running on the treadmill and not really paying much attention to my time at each mile so a pacing band will come in handy and keep me on track!
Run the tangents….
When I ran the Vegas RnR, I could have sworn that the course seemed a bit long. Obviously, it wasn’t but what I did discover was that I didn’t run the tangents. Or basically, I didn’t run straight lines on the course instead I took wide turns which added distance onto my overall run therefore a later finish time. For the Syracuse Half I plan to run the tangents as best as possible in order to cut down on any extra distance.
So that’s my plan, hopefully it works!
Do you have any advice to give me? What has worked to help you PR?
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