Tag Archive | training schedule

10 miles of bliss

Half Marathon training week 5 has come and gone! We are officially halfway to race day. So sorry that I didn’t post a schedule last week. I was too busy running! That’s no excuse. There may be at least one person who reads this blog and tries to keep up with the training schedule. To that loyal runner and reader, I apologize. Let’s get back on track here in week 6! But first, some great highlights from the past week and a half.

I ran 10 miles!!!! 10.5 to be exact. I could not believe it when Saturday approached and I looked at the training calendar. How did we already make it to the double-digit runs? Time has flown by and yet, Brad and I have not let the training schedule fly by with it. We’ve been scrupulous this year, following every training mile to a tee, and it’s paying off. The added miles are getting easier, the pace is slowly quickening. (Slowly quickening? Jumbo shrimp? Whatever it makes sense to me.)

So there I am on Saturday morning, knowing what challenge lies ahead of me. I intend to get up early and hit the pavement so as not to encounter that evil midday sun. We all know how that goes. But I wake up at 8:00 am with a cat snuggling on my belly and come on, I simply cannot move him. It would be cruel! 

he’s a paperweight for people

So I close my eyes for a few more minutes and before I know it, it’s 11:00am. Looks like it’s going to be a midday run whether I like it or not. I pray for marine layer, or at least a cool breeze. I get up and make a plan for the day.

11:00 – 12:00 slowly get up and get dressed

12:00 – 1:00 fuel up. Lots of carbs and water.

1:00 – 2:00 take a walk down Main Street and burn off some of the carbs so as to avoid a sideache during run.

2:00 – 4:00 RUN!

Steps 1 – 3 go off without a hitch. 2:00 approaches and I’m feeling cautiously optimistic about the impending workout. Like I said, I have notoriously mixed results on these long training runs and today I will be in trouble if I get sick. Brad is out of town so there will be no one to come rescue me if I collapse on the sidewalk in heat exhaustion. I make a couple of promises to myself and I’m certain it’s these promises that make for such a successful run.

1) Don’t worry about speed. Go as slow as you need to, especially in the beginning. Don’t. Worry.

2) Don’t be an idiot. If you start to feel sick or weird, just stop and walk home. Don’t. Be. An. Idiot.

These things may sound obvious but to my stubborn brain they are not. I have before run to the brink of hospitalization so I need to actively remind myself that it’s simply not worth it. What I fear most about running long distances is not that I will get sick or die, it’s that I won’t be able to finish. Kind of twisted, isn’t it? In giving myself permission to fail, and to not finish, I feel the anxiety about the mileage ahead quickly evaporate and I take off on my run, fearlessly.

I want to take you through every moment, but I know I can’t capture them. What I’ll say is this, every moment was full. I ran for two solid hours and I’ve never felt so present and grateful for time. I often spend my running time daydreaming. Not so much on these 10 miles. Or rather, it was a different kind of daydreaming. Rather than imagining far off lands and distant dreams, I was inspired by the land around me. I didn’t listen to any music or podcasts. Didn’t have my ear buds in at all. Just ran in the moment listening to the world around me, occassionally talking to myself, and taking in the beautiful California landscape. 

I started this blog because I originally wanted to write about running and travel. I love to travel. My favorite way to explore a new place is to run in it. It gets in your blood that way. When you run you inhale so much oxygen into your system and your brain releases so many happy endorphins that I believe you literally breathe in the world around you in a deeper way when you run through it as opposed to drive or even walk. I looked out at the sea I ran next to and it looked more beautiful to me than the day before. I looked up at the blue sky and felt the sun seep into my skin. (My spf covered skin. Wear sun screen!) I felt the sea breeze blow across my face and was incredibly grateful for its cool kiss. I let myself off the hook for running fast and I freed myself from the fear of getting sick, and in return I got the most exhilarating two hours to myself that I will draw upon whenever I feel overwhelmed or anxious. I’ll remember back to that Saturday run that it was just me and my breath and the pavement and the sky.

I finished strong. Achy and THIRSTY, to be sure, but strong. 10.5 miles of presence. 10.5 miles of bliss.

Some survival tips for a long run. Before I left for breakfast I filled both of my belt bottles with water and stuck them in the freezer. That way I was ensured ice cold water for almost the entire 10 miles. I know there are trainers out there who will caution against drinking ice water when you’re exerting so much energy. It can be a shock to the system but it’s also a lifesaver if you start to overheat. For me, I’m all about ice water. I also made sure to wear my hat which kept the midday sun out of my eyes and off my scalp. And last but not least, sun screen. So crucial. The last thing you want is burned skin after a long hard run. First because it’s just plain bad for you. Cancer anyone!? Second because your body is going to be so heated after your workout and burned skin will make it that much harder for your body temp to come down. Not to mention how uncomfortable you’ll be. Don’t think twice. Just wear screen.

At the end of this post I’ll list the training schedule for both the Half Marathon runners and those on the Couch-to-5k™ program for this week. But first, I wanted to share some photos with you. This is why I love where I live. Look where I get to run!

the view from mile 3 out of 10

the mighty pacific

the most beautiful sunset i’ve ever seen

And here’s the schedule for this week:

Half Marathon

  • Monday – 4 miles
  • Wednesday – 5 miles
  • Thursday – 4 miles
  • Saturday – 11 miles

Family Fun Run 5k

  • Monday – Brisk five-minute warmup walk, then:
    • Jog 1/2 mile (or 5 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 3/4 mile (or 8 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 1/2 mile (or 5 minutes)
  • Wednesday – Brisk five-minute warmup walk, then:
    • Jog 1 mile (or 10 minutes)
    • Walk 1/4 mile (or 3 minutes)
    • Jog 1 mile (or 10 minutes)
  • Friday – Brisk five-minute warmup walk, then:  jog 2-1/4 miles (or 22 minutes) with no walking.

Do you have a blissful running moment to share? Write them in the comments below and inspire us all!

Happy Running!

it’s the most wonderful time of the year… it’s training time!!

It’s getting to be my favorite time of year. The sun is getting hot, the ocean is getting warm just above freezing, the camping gear is coming out of storage, it’s almost my birthday, and most importantly… official training for the Disneyland Half Marathon is about to begin! I love training. Not only does it get me in great shape and push me to achieve new goals, but it acts as a physical countdown to one of the best events on the yearly calendar, Disneyland Half Marathon Weekend. This marks the third year Brad and I will participate in this event and it’s going to be the best yet. I’ve got my mom and Dennis signed up for the 5K, AND my brother will be there to cheer us on! I’ve promised myself two things: that I’ll cut at least 15 minutes off of my total time, and that I’ll help train anyone who needs guidance via this blog. So here we go! Let the training begin!

First of all,  a few quick thoughts about my philosophy on training for a race.

1) I am not a certified trainer. Any advice, guidance or plans that I offer are based solely on my own personal experience with running. You should definitely consult with a certified trainer or physician if you have concerns about how running may affect your health.

2) I love Jeff Galloway. I subscribe to many philosophies of his. I, however, do not personally practice the Run-Walk-Run method. I think it’s a brilliant method that works for a lot of people, but it’s just not for me. At least, not at this point in my running life. If you think the Run-Walk-Run method would be more right for you, you can learn more about it here. It’s really changed my Mom’s life, if you ask me. She was not a runner before at all, then she started the Jeff Galloway program and now she’s finishing 6 miles and more! So proud of her! So if you want to Run-Walk-Run, get a schedule from Jeff, and then head back here to Running to Tahiti for lots of other training tips 🙂

3) Have fun. Running should never be a punishment. It should be hard. It should be challenging, it should push you to your max, but not punish you. You should feel great about yourself after every training run. Some days you will feel wiped out, but still incredibly accomplished. If you don’t, you might be pushing yourself too hard or doing something that is negatively affecting your performance. Don’t do that! If you find that to be the case as you are training, contact me. Get to know the difference between good pain and bad pain. Let me know what’s causing you difficulty and we’ll try and figure out how to get you back on the path of enjoying yourself.

Those are the main bullet points I wanted to hit before we all begin training. Aren’t you excited??? Brad and I DEFINITELY are…

Today I’m going to get started on the Half Marathon Training. Next week I’ll talk about training for the Family Fun Run 5k. 

Here’s the skinny of what our training schedule will look like for all you half marathon runners out there. I employ a 10 week training plan. I think anything longer than that is too long. You’ll get burnt out by the time you get to the race. That being said, you should not go from having never run 1 mile to starting the 10 week training schedule. No no no no. You should be able to run a solid 3 miles without, as I like to say, feeling like you’re going to die. This is very important. It’s okay if you’re winded and tired, but your recovery time should only be about 1 minute. If it’s taking 5-10 minutes to recover from a 3 mile run, you need to keep hitting the treadmill until you bring up that endurance before we begin training. Got it? Any questions? Moving on.

Official training begins on Monday, June 25th. Here is the calendar from that point on:

10-Week Half Marathon Training Schedule
Week Mon Tue Wed Thu Fri Sat Sun Total
1 3 Rest 3 3 Rest 4 Rest 13
2 3 Rest 4 3 Rest 5 Rest 15
3 3 Rest 4 3 Rest 6 Rest 16
4 3 Rest 5 3 Rest 8 Rest 19
5 3 Rest 5 3 Rest 10 Rest 21
6 4 Rest 5 4 Rest 11 Rest 24
7 4 Rest 6 4 Rest 12 Rest 26
8 4 Rest 5 4 Rest 9 Rest 22
9 3 Rest 4 3 Rest 8 Rest 18
10 3 Rest 3 Walk 2 Rest 13.1

RACE DAY!

Rest 21.1

I’ve used this schedule for the past two years and I love it. It’s really worked for me. I’ve finished 2 half marathons using this training schedule and you know what they say, if it ain’t broke… so I’m going to be using it again this year. Print it out, bookmark this page, enter it into your phone, tape it to your forehead, whatever you need to do. You’ll need to keep track of this schedule. I’ll post what we should be running on a daily basis, but make sure you have your own copy of this calendar in a place you’ll look at it all the time. It will remind you of what you’ve challenged yourself to do. It will motivate you. It will excite you. It’s like a Christmas countdown Advent calendar, minus the chocolate. And to give credit where credit is due, I did not invent this schedule. I found it on this running website and I love it.

As you can see we start the first week off with easy 3s, and finish on Saturday with a 4.  So take heed to what I said earlier. Make sure you can run an easy breezy 3 miles before we begin officially training. It will really propel you into the process. If you start from a place where 3 miles is a huge challenge, the entire training block is going to feel like a brutal uphill battle. If you listen to what I say and get 3 relatively painless miles under your belt before June 25th, you will be propelled into the 10 weeks of training like a slingshot. It really makes a difference.

That’s all for today friends! Please let me know your thoughts. Do you have any questions? Are you excited to start training???