Since going Paleo my family has fallen even more in love with our grill. Paleo and grilling just work well together. The past couple of years I've even been stepping outside my grilling comfort zone more and more. Grilling things I'd never thought to have grilled before and trying new flavor combinations. I have to say I'm pretty thrilled with the results of most of my flavor experiments. In the past I'd never have thought to grill fruit, but it's amazing. Grilling fruit and adding it to traditionally savory dishes? Brilliant. Oh yes, and? New rule: every burger recipe for the rest of forever must contain grilled pineapple. OK, maybe more of a guideline. It's a seriously delicious combination though. This Smoky Grilled Pineapple Burger is always a crowd-pleaser at my house. It's not only Paleo, but Whole30, glutenfree, lower carb, and clean eating friendly. I promise you won't miss the bun! paleo, grilled pineapple burger, smoky
I've had a few questions about my training plan for the upcoming half marathon. I think finding a training plan made by a professional is a good choice. They really do know what they're doing. At the same time I think we should listen to our bodies and tweak them when necessary.
I am doing a modified version of Hal Higdon's Intermediate Half Marathon Training Plan. I chose the intermediate plan because I've done a full and lots of 5ks and really want to concentrate on my speed. I modified it because I know my body better now and know I tend to over-train. My body seems to respond well to 3 or 4 running days a week and 2 or 3 days of strength training.
My plan looks like this:
I took the Wednesday run out right away, a run on top of strength training is a lot for me, plus it was too many days a week running for me. I substituted a bike. I also upped the Tuesday runs slower than the original plan.
I start out with strength 3 days a week simply because I'm finishing up my ChaLEAN extreme and wanted to keep all those strength workouts, then I go to 2 days a week for strength. That strength will be various ChaLEAN workouts.
The 10k and 15k races will be only if I find races those days, if not I'll do a mock race of that distance.
I have 'walk' listed twice a week because I walk with a friend and just threw those in on top of the plan. I don't want to cut those out so I won't always get a total rest day. The walks are very easy and light so I'm hoping this will be good.
I am unsure about the Saturday runs and made them optional. I have always in the past taken the day before a long run off. If I feel over-trained I will simply skip them.
Burn it Off and Burn Intervals are ChaLEAN workouts I'm adding in at the end. They are more muscle endurance than heavy lifting. I just thought my strength should be light leading up to race time.
I wish I could work in more yoga; I may if I cut out Saturday runs just add in yoga there.
So, there you have it. My plan. It isn't in stone, I will adjust and listen to my body along the way. No injuries this time!
When you race do you follow a training plan or just wing it?
I am just a blogger, not a doctor or any sort of professional. What you read here are my personal experiences and opinions. Of course, always consult your doctor before trying a diet or new workout program.
I am doing a modified version of Hal Higdon's Intermediate Half Marathon Training Plan. I chose the intermediate plan because I've done a full and lots of 5ks and really want to concentrate on my speed. I modified it because I know my body better now and know I tend to over-train. My body seems to respond well to 3 or 4 running days a week and 2 or 3 days of strength training.
My plan looks like this:
Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
1 | Strength Abs Walk | 3 m run | Strength 20-30 min bike | 5 x 400 5-K pace Abs | Walk | Strength | 5 m run |
2 | Strength Abs Walk | 3 m run | 30 min tempo Abs | strength 20-30 min bike | Walk | Strength | 6 m run |
3 | Strength Abs Walk | 3 m run | 6 x 400 5-K pace | strength Abs | Walk | 5-K Race | Rest or Yoga |
4 | Strength Walk | 3.5 m run | 35 min tempo Abs | strength | Walk | 3 m run or Burn Intervals | 7 m run |
5 | Strength Walk | 3.5 m run | 7 x 400 5-K pace Abs | strength 20-30 min bike | Walk | 3 m pace or Rest | 8 m run |
6 | Strength Walk | 4 m run | 40 min tempo | strength Abs | Walk | Rest | 10-K Race |
7 | Strength Walk Abs | 4 m run | 8 x 400 Abs | strength 20-30 min bike | Walk | 4 m pace or Rest | 9 m run |
8 | Strength Walk or Bike | 4.5 m run | 40 min tempo | strength Abs | Rest or Walk | 5 m pace or Rest | 10 m run |
9 | Strength Walk or Bike | 4.5 m run | 9 x 400 5-K pace | strength Abs | Rest or walk | Rest | 15-K Race |
10 | Burn Intervals | 5 m run | 45 min tempo | Abs Burn it Off | Rest or Walk | 5 m pace or rest | 11 m run |
11 | Burn Intervals | 5 m run | 10 x 400 5-K pace | Abs Burn it Off | Rest or Walk | 3 m pace or rest | 12 m run |
12 | Burn Intervals | 4 m run | 30 min tempo | Rest | Rest | Rest | Half Marathon |
I took the Wednesday run out right away, a run on top of strength training is a lot for me, plus it was too many days a week running for me. I substituted a bike. I also upped the Tuesday runs slower than the original plan.
I start out with strength 3 days a week simply because I'm finishing up my ChaLEAN extreme and wanted to keep all those strength workouts, then I go to 2 days a week for strength. That strength will be various ChaLEAN workouts.
The 10k and 15k races will be only if I find races those days, if not I'll do a mock race of that distance.
I have 'walk' listed twice a week because I walk with a friend and just threw those in on top of the plan. I don't want to cut those out so I won't always get a total rest day. The walks are very easy and light so I'm hoping this will be good.
I am unsure about the Saturday runs and made them optional. I have always in the past taken the day before a long run off. If I feel over-trained I will simply skip them.
Burn it Off and Burn Intervals are ChaLEAN workouts I'm adding in at the end. They are more muscle endurance than heavy lifting. I just thought my strength should be light leading up to race time.
I wish I could work in more yoga; I may if I cut out Saturday runs just add in yoga there.
So, there you have it. My plan. It isn't in stone, I will adjust and listen to my body along the way. No injuries this time!
When you race do you follow a training plan or just wing it?
I am just a blogger, not a doctor or any sort of professional. What you read here are my personal experiences and opinions. Of course, always consult your doctor before trying a diet or new workout program.
I am training for a 5k in October and then will start my April half Marathon training. Right now I'm not doing a program persay. I am jog/walking a 1.25 mile... next week it will be 1.5 and so on. I know I can walk 3, but I want to jog a lot of it. I have tried c25k but it didn't work for me. Once I do this I would like to try an actual plan thats more structured. I'm envious of yours though! Looks great.
ReplyDeleteDanielle,
ReplyDeleteI didn't really have a plan for my first 5k, just ran 3 times a week, more distance each time. Now, I use plans for 5ks when I'm working on speed. There's lots of good plans out their for beginners half marathoners, just find what suits you! (and don't be afraid to change it too)
hmmmm maybe I will try this one?
ReplyDeleteneed to decide between this and novice...
I was just about to do this same thing today - and modify my training -- i posted it in my blog today that I was currently modifying it...it'll include the p90x though.
ReplyDeleteit looks good and solid. keep it up.
I've got my first 1/2 marathon coming up August 15th, and I'm just kind of winging it :)
ReplyDeleteBasically, I'm sticking with shorter 3-4 mile runs 2-3 times during the week, and one long run on the weekend. Every week, I'm just going to up the length of my long run by 1 mile. This weekend it was 8 miles, and by the weekend before my 1/2 marathon, I'll be up to 13. So far so good.
I've never had a training plan before! For 5ks, I usually do some jogging before hand. Of course, for a half marathon, I'm following Hal Higdon's novice plan (per your recommendation!) and it's been going ok. Last weekend I went 4 miles, my longest ever!
ReplyDeleteGood luck training this week!
I did Higdon's Novice Plan for my first half, the novice 2 plan for the second half, and now I'm following FIRST training for my fourth half-marathon. Phew.
ReplyDelete:)