Featured Fit: Training for a Half

By: LL
I'm one of those people that really needs to be registered for an upcoming road race in order to stay on a strict running schedule (unlike Cool J who runs 15-20 miles even when not training). So, I'm excited to have the Chicago Half Marathon coming up this September, giving me something to "run" for this summer. This will be my 7th half marathon and 3rd time running the Chicago Half. In fact, this will be my third time running with ECan. (A photo from one of our previous races is here.) But, this will be my first half with my sister, CJ, and this will be her first half ever (yay)!

So, for this half, the three of us are running with different goals in mind. CJ has the goal of running her first half - the longest distance for her so far (marathon soon after?). ECan has set the goal of running under 2 hours (and she was very close last weekend at the Summerfest Rock 'n Sole). For me, I have the goal of coming in right around my PR, which is 1:51.07 and was set at the Capital City Half a few years ago (back in my youth). As you can imagine, each of us has a very different training schedule for the next few months. To start off, I am going to highlight my plan, which starts this coming weekend. I'm changing it up from what I normally do in hopes that I will add some much needed strength to my core for the race.

Week 10:
Day 1: Run 4 miles (comfortable pace)
Day 2: Yoga Sculpt
Day 3: Run 5k (race pace)
Day 4: Run 1 mile sprint followed by Yoga Scuplt
Day 5: Rest
Day 6: Run 5 miles (comfortable pace)
Day 7: Cross train

Week 9:
Day 1: Run 5 miles (comfortable pace)
Day 2: Run 2 miles (race pace), weight lift (light weights)
Day 3: Run 4 miles (comfortable pace)
Day 4: Yoga Sculpt
Day 5: Rest
Day 6: Run 6 miles (comfortable pace)
Day 7: Rest


Week 8:
Day 1: Run 5k (race pace)
Day 2: Yoga Sculpt
Day 3: Run 6 miles (comfortable pace)
Day 4: Rest
Day 5: Run 2 miles (race pace), weight lift (light weights)
Day 6: Run 5 miles (race pace)
Day 7: Cross train

Week 7:
Day 1: Run 2 miles (race pace), weight lift (light weights)
Day 2: Yoga Sculpt
Day 3: Run 5 miles (comfortable pace)
Day 4: Yoga Sculpt
Day 5: Rest
Day 6: Run 8 miles (comfortable pace)
Day 7: Rest

Week 6:
Day 1: Yoga Sculpt
Day 2: Run 5 miles (comfortable pace)
Day 3: Yoga Sculpt
Day 4: Run 4 miles (race pace)
Day 5: Rest
Day 6: Run 10 miles (comfortable pace)
Day 7: Cross train

Week 5:
Day 1: Cross train
Day 2: Run 5 miles (race pace)
Day 3: Yoga Sculpt
Day 4: Run 7 miles (comfortable pace)
Day 5: Rest
Day 6: Run 12 miles (comfortable pace)
Day 7: Rest

Week 4:
Day 1: Yoga Sculpt
Day 2: Run 5k (fast pace)
Day 3: Yoga Sculpt
Day 4: Run 5 miles (race pace)
Day 5: Rest
Day 6: Run 9 miles (comfortable pace)
Day 7: Rest

Week 3:
Day 1: Yoga Sculpt
Day 2: Run 4 (race pace)
Day 3: Run 5k (comfortable pace)
Day 4: Yoga Sculpt
Day 5: Rest
Day 6: Run 6 miles (comfortable pace)
Day 7: Cross train

Week 2:
Day 1: Run 5k (race pace)
Day 2: Yoga Sculpt
Day 3: Yoga Sculpt
Day 4: Run 5 miles (comfortable pace)
Day 5: Rest
Day 6: Run 6 miles (race pace)
Day 7: Rest

Week 1:
Day 1: Yoga Sculpt
Day 2: Run 4 miles (comfortable pace)
Day 3: Yoga Sculpt
Day 4: Run 5 miles (comfortable pace)
Day 5: Cross train
Day 6: Rest
Day 7: RACE DAY

Each year, I try to do one half road race. Last year was the Germantown Half Marathon (which actually turned out to be 13.6 due to some miscalculations on the part of the organizers), which was fairly hilly at the end. If I remember correctly, the biggest downfall of the Banco Popular Chicago Half is that the majority is out on Lakeshore Drive - on the concrete, in the sun.

I'm also looking at running the Maple Leaf Run 1/2 marathon in La Crosse, WI at the end of September. It coincides with the city's large Oktoberfest celebration, but I haven't decided. Anyone run it before?