Half-marathon training: Hanson’s week 1
This is the kickoff week, and the schedule starts on Wednesday, which is always an off day (this is good as I EXCEL at off days). There are only three runs this week, all at the “easy” pace.
Since I’ve been running about 20 miles per week leading up to this, I plan on running a bit more than the 2 and 3 mile runs that are on the next two weeks schedule.
Sunday, before this schedule started, ran 5 miles at 9:16 pace. A rare August cool front brought relatively low temperatures, so it was hard to run slow. I have a feeling that is going to be my mantra. Also, just as a reminder, most of these runs will be in Houston in August and September; that should help slow the pace down. This week’s quote from the Hanson guide:
With this continuum in mind, it becomes clear why running faster than you’re instructed to run compromises development. Not only do you miss out on the benefits the workout was meant to provide when you go too fast, but you also increase fatigue. The essential point is this: Paces are there for a specific reason. While some runners feel that paces hold them back, in reality proper pacing will propel you forward in the end. Fight the temptation to buy into the “If some is good, more is better” mentality, and keep in mind the specific goal of each particular workout.
Luke, Humphrey (2014-03-12). Hansons Half-Marathon Method: Run Your Best Half-Marathon the Hansons Way (Kindle Locations 1198-1202). VeloPress. Kindle Edition.
Week 1 schedule:
- Monday: schedule doesn’t start until Wednesday – since the first two weeks of the schedule has Monday as an off day, I offed…and I did it splendidly.
- Tuesday: schedule doesn’t start until Wednesday – EASY RUN 4.5 mi in 44:15, 9:49 pace. Hot and humid running at 10am after the cooler temperatures from the weekend; with this weather it will NOT be hard to run the east runs at the pace that the Hanson plan suggests. How hot and humid was it? It was so hot, this cheering section was waiting to see if I survived.
- Wednesday: off. Did this one better than Monday!
- Thursday: easy 3 mi – EASY RUN 4.0 mi in 40:36, 10:09 pace. Started out slow as Josh was coming with me for the first time. Since it was within the 1:30 – 2:30 min slower than tempo pace (which would make easy runs in the 9:30-10:30 min/mi pace range), kept it steady for four miles. I’m still convinced that either MapMyRun or the iPhone5S can’t see the GPS on the trail; when I run in the neighborhood at what feels like the same pace, it will cut a minute off the pace. But when I measure on the markers on the trail, the distance seems accurate (which means I am trusting who ever put the markers out there).
- Friday: off – EASY RUN 3.0 mi in 28:38, 9:33 pace in the heat at 10am. Was supposed to be an off day, but (a)don’t want to lose any of the gains made in my two month trial period and (b) next week’s schedule Friday isn’t off.
- Saturday: easy 3 mi – EASY RUN 4.0 miles in 38:54, 9:39 pace. There were helicopters buzzing around, I assumed there were there in case I passed out from heat exhaustion (80 degrees and 90% humidity before 8am…gotta love Texas) but they were responding to an Amber alert close by…which was resolved with a happy ending.
- Sunday: easy 4 mi – EASY RUN 5.0 miles in 49:18, 9:52 pace; once again 80 degrees and 90% humidity. My sweat smelt of Stone Ruination IPA – going to have to adjust the schedule depending on Packers games the night before.
Total recommended: 10 mi (3+3+4 easy) but the scheduled didn’t start until Wednesday
Actual: 20.5 mi (4.5+4+3+4+5 easy)
Next week’s schedule (week two) is a total of 15 miles (5 easy runs, two off days). I plan on keeping to my 20 miles per week, and will match up with the off days.