I left the four S.O.S. workouts on the schedule (Hansons call the key workouts "Something Of Substance", or S.O.S.). After five weeks, I'll add in a fifth run. And a few weeks after that, I'll add in a sixth. For now, on Mondays and Fridays, I am going to do cross-training (biking or deep water running, most likely) until I swap it out with a run. Wednesdays are rest days.
|Modified Hansons beginner plan|
I still plan to do run/walk intervals, because adding in the extra mileage means extra stress on my legs. I am sure that my fracture is healed now, and I'm still doing the PT exercises to hopefully prevent another recurrence, but I'm doing the run/walk as extra insurance against an injury. Now, I've been doing 2:30 run and 0:30 walk segments, but I may start to slowly increase that as well, depending on how the extra mileage works out.
The runs on Tuesdays, Thursdays, and Sundays are done at a particular pace, depending on your goal for the marathon. I don't have a time goal for the marathon, but I think as of right now, it's looking like I could manage sub-5:00. A long way off from a PR, but I'll be very happy just to finish this thing in decent shape ;) A 4:59:59 finish would be a pace of 11:26/mile, so with run/walk segments, that sounds pretty realistic for me.
My training paces up to now fit in with the 4:45 finish time. That means my easy runs should be a pace of 12:05-ish, long runs (on Sundays) should be 11:41, marathon pace run (on Thursdays) should be 10:52, speed work (on Tuesdays) should be 9:34-9:58. Hitting a 9:34 pace while doing run/walk intervals is actually pretty challenging for me (I have to run at a sub-9:00 pace to make up for the walking). I'm just using those paces as guidelines, though--I'm not going to focus too much on the pace for this training.
I finally got a new battery in my heart rate monitor! I had to buy a Philips size 0 screwdriver to open the HR monitor battery compartment (I can't remember who it was, but someone left me a comment with a link to the correct screwdriver--thank you so much!!). I wish I had my HR data from the past several weeks, so that I could compare and see if my fitness is improving. I have data from my first two run/walks, and comparing them with today, my HR is down over 10 beats per minute at a similar pace. That's a good thing! It means I'm able to do the same pace without working quite as hard. I'm curious to watch it as I continue training.
Working out this plan has helped get me excited to train for this marathon. I was feeling nervous about it, because I just didn't feel like the three days per week was preparing me well. Now, I just feel like I can do it, and I just have to be really careful and smart about my training. As tempting as it is to jump right in with both feet, I am going to be cautious.
Well, I have to get ready for a party tonight. The kids' baseball coach is having an end-of-the-season party for the team, and it's a potluck. We're also going to be playing baseball with the kids, so it should be a fun time! I wish it wasn't so humid today, but the party is in the evening, so hopefully it won't be too bad.