Half-marathon training: modifications
At the New Orleans Half-Marathon this past March, I ran a 1:52, which is my personal record (yeah, I started running these races when I was old and slow, so every run is a chance for a PR!). Based on some discussions with my speedster brother and some reading, I’m making the following modifications to my training. All comments and suggestions welcomed.
These modifications come with new goals:
- October 7: San Jose Half – target sub 1:50
- February 24, 2013: New Orleans Half – target sub 1:45
- More miles: leading up to the New Orleans half, in January and February I was averaging 20-25 miles a week. This new plan starts at 28 miles per week, and ramps up to 48 miles per week. The main risk here is whether or not my knees can handle this amount of work;
- Hill sprints: hill sprints should help leg strength, which in turn will help my knees resist injury;
- Variance in speed of training runs: in the past, I’ve tried to always maintain a certain pace in all my training except intervals. This program differentiates runs into Easy, Moderate and Hard, plus includes Progression runs as well as intervals and fartleks. I’ll have to discipline myself not to always try to run at a particular pace; certainly should make the increase in miles a bit easier.
- Myofascial release (foam rolling): I’m putting together a longer article on myofascial release and chi/qi; but I’ve started foam rolling from running with Bert and really got into it with P90X2. It certainly helps the soreness around my 50 year old “Rugby and surgically enhanced” knees and in my quads and hamstrings.
The new training program starts in earnest tomorrow, appropriately on Father’s Day.