Tuesday, January 10, 2012

Training plans

Talk to 10 different people and they will all tell you something different about how to do your training plan. I started off deciding to use the Hal Higdon 15-K Intermediate plan as a starting point to train for the Shamrock 15K and then I will continue from there to build for the Rock and Roll Half Marathon in May. The problem with the plan after I started was, I don't think I am ready for 5 days a week of running. Plus, it makes it extremely hard to fit in strength and cross training when I am running that many days out of the week. So I modified the plan to 4 days a week of running, 2 days strength, 1 day cross... But then I talked to someone today who recommended only running 3 days a week and doing 2 days cross, and 2 strength saying that this would be better for working on getting faster. So that would mean 1 long run, 1 tempo or speed work, 1 easy a week.

What to do?

I think I would rather run 4 days a week-- maybe some weeks if I am feeling an injury come on, have the flexibility to drop a run.. Runner friends - how often do you run when training?

Ran with the Saturday Portland Running Company Group Run crew in West Linn last weekend. It was fun meeting some new people and running a new route. Lots of speedy folks!! Luckily, someone took pity on me and ran with me so I didn't get lost. I was nervous to show up not knowing anyone - but am so glad that I did. I was told there people of all speeds that show up and that they usually have a 8:30, a 9:30 and 10:30 pace groups... We were bringing up the rear at a 10 min/mi pace. I ran my long run faster than I normally would, but it didn't feel so bad afterwards - so maybe it was good to be pushed.

www.runoregon.com is a great website if you are looking for other people to run with. I might check out the Lululemon group runs next.... I need a few more training partners that are "my speed."

Ladybug Run updates - working on setting up the non-profit.. I need to find an Accountant who can volunteer to serve on the Board... Secured Champoeg State Park for 8/12 - so am excited about that. Should have our logo in the next week and then the website/Facebook/social media push begins. It's a lot.. but I am trying to look at it in small pieces so that I don't get overwhelmed. I will be happy when I get some of my pieces done that will allow my Race Committee members to be able to be turned loose.

If you’re running a 26-mile marathon, remember that every mile is run one step at a time. If you are writing a book, do it one page at a time. If you’re trying to master a new language, try it one word at a time. There are 365 days in the average year. Divide any project by 365 and you’ll find that no job is all that intimidating.- Charles Swindoll


  1. Love LOVE that quote. So perfect. And I think you are spot on to realize that you can modify any good training plan to fit your own personal needs/issues. I am actually trying to run less, and cross train more (spinning, swimming, weights). I want to meet up with Coach Jim's running group sometime too! My friend, and Girls on the Run partner, Caryn, does his group training runs every Saturday.

  2. I am a little biased...but i think the best way to improve in running is to run. (increasing with a plan that is safe) However, strength training, or plyometrics, is pretty important for injury prevention.
    If I had to choose between 3 or 4, I would go with 4 days and find two days to do strength (or piggy back them on the same day as your run).
    Time is hard to find with a wee one! Four days is a HUGE commitment and something to be PROUD of.

    I love Swindoll's quote. Reminds me of how you eat an elephant- one bite at a time. :)

  3. Thanks Raina- that's good to hear from you.. You know you have the running bug when you think 3 days?? That's not enough.... :-)