Half marathon training – Week 1 – Running slow, running strong
Official training for the May 4, 2008 Vancouver half marathon has begun:
| 11/02 | - | Rest day |
| 12/02 | 4.0 miles | Easy run: avg 151 bpm, 12:28 min/mile |
| 13/02 | 5.0 miles | Tempo run: 3 miles @ 8:41/8:28/8:22 min/mile |
| 14/02 | 4.0 miles | Easy run: avg 154 bpm, 11:20 min/mile |
| 15/02 | - | Rest day |
| 16/02 | 4.0 miles | Easy run: avg 149 bpm, 11:21 min/mile |
| 17/02 | 10.0 miles | Long run: avg 156 bpm, 11:41 min/mile |
| Total | 27.0 miles | YTD: 147.4 miles |
I’m using a modified Smart Coach training program this time around but I’m ignoring the suggested paces. As I’ve mentioned before I’ve slowed my easy and long run paces way down this year so I can improve my aerobic fitness. My goal is to do these runs at and average heart rate of between 149 and 164 bpm. Really I’d like to be running in the 155-158 range. I think it’s interesting to contrast the table above with my first week of training (July 2 – 8, 2007) for the Victoria half marathon. My easy and long runs were 1-2 minutes faster per mile but done at averages of 176, 168 and 175 bpm. Way too high! Also this week’s 3 mile tempo run was an average of 0:18 min/mile faster than last year.
My new mantra is “running slow, running strong.” I am making no secret of the fact that even though I’m training slower than every before I hope to race faster than ever before too! My goals for the Vancouver half are:
- Goal #1: The dream goal – <1:50:00
- Goal #2: 20 min off my first Vancouver half two years ago – <1:50:42
- Goal #3: New PB – <1:51:59
- Goal #4: If all else fails push hard and have fun!