A plan is hatched...

The Plan:
Meant to mention this earlier in the week but forgot! Believe it or not (cause you wouldn't really notice the difference!) from Monday I have started my 10 week half marathon training plan!
After looking at several, I settled on the "Intermediate Level" one recommended on the Auckland Marathon website. Figured this would be best as it is designed specifically for the event I am doing. However I have played around with it a bit after comparing it to other plans, as I have to say, it seemed very "light" and also, parts of it just did not fit into my schedule. Also, let me say right here and now that I do not plan on being "a slave to the programme."
Certainly for the first half marathon I ever ran (same event, Oct 2003) I never followed a plan, nor for the others I did after that. I had a rough idea how much training was required from reading a few magazine articles and made sure I did some longish runs prior (17/18kms) so that I knew I could go the distance, but I was far from being a "serious" or "experienced" runner back then and mainly just fumbled my way thru, just doing whatever felt right on any given day. The first time I followed a training plan was when I intended to do the full Auckland Marathon in Nov 2004, and we all know where that got me! Stress fracture city! But the reason for following one now is to ensure I get and keep some variety into my running, be it with pace or intervals (which come later in the programme) or whatever and to keep me sensible! Of course I won't be running any hills for another couple of weeks, which doesn't bother me too much right now, but I will need to be before the 10 weeks is up, as the first part of the half marathon course is actually fairly hilly. Once you hit the other side of the Harbour Bridge (at about 14kms) its all flat.

Anyway, I will start logging what the plan states and what I actually do for comparsion, but don't be surprised to see me going right off track, especially in the first 4 weeks, where at times it calls for sessions such as "20mins jogging" total... Just aint gonna happen! Would rather chuck in an extra rest day and make it up the next.

Wednesday 23/08/06:

Plan: 35min, inc 20min "up tempo".

So that is almost exactly what I did, because it suited. Out the door at 5.45am and thankfully the wind and rain from the day before had disappeared. It was clear and cool and the roads were wet from overnight rain, but it was no where to be seen this morning.

Brisk walk warmup: 5mins
Easy paced run: 12mins (2km)
Up tempo run: 18mins (4km)
Slow jog cooldown: 4mins

Started off very easy, then at the 2km mark I cranked it right up. Felt good to be working harder and I actually enjoyed the pace, despite still being a bit congested from this head cold. Legs felt great, so very pleased with how they have responded to Sundays long run. Have a slight blister on left arch from the new orthotics, but know this will soon settle down.

Thursday 24/08/06:

Night run tonight while Courtney was at gymnastics. Fair to say I utilised the full hour and the nice thing was that when I headed off on the dot of 6pm, it was still semi light!

Plan: 35min steady.

Decided I wanted to squeeze in two full laps of the loop I have been doing from there lately, rather than one and a bit. (Told you I wouldn't be sticking too closely to the plan!) Had measured it in my car when round that way over the weekend and knew that if I started at a certain point, each loop would be almost exactly 5km.

Started off at a steady pace and maintained this for the first loop. Then for most of the second loop I lifted it to "up tempo".

Brisk walk warmup: 3mins (to get to measured point)
Steady/Up Tempo run: 47mins (10kms)
Brisk walk cooldown: 3mins

Needless to say I was pleased with this 10km time, especially seen as I was not checking my watch at all during the run and it came as quite a surprise, as did not feel like I was running that fast most of the time.