Rumors of my demise…

Nope.  I’m not dead. I’ve just been super busy, traveling for work, taking some training classes, getting certified as a scrum master and snowboarding.  I’ve missed blogging every day, but I finally realized I was trying to fit that into my schedule instead of exercising, so I cut it out while I was crazily busy and focused on the exercise. I think it was a good choice.

Today’s blog is in the form of a training plan for a 1/2 marathon weekend of May 15th. My friend and I are going to do the Walk the Walk in London to raise money for breast cancer and give me an excuse to go see her in London. How fun is that?

We’re both super busy with work, so here we are, only a few weeks out, trying to look at our training plans and see how much prep we can fit in between now and then. Here’s the plan I created for her:

First, the idea is to have fun and raise money for breast cancer, while having an excuse to visit. If we don’t finish, WHO CARES!

That said, here’s my “professional” recommendation:

1.       Just start where you are and start to walk home a bit further every day. Every week, get off 1/3, then 2/3 then a mile further from home 3 days a week. There are great walking route planners on the internet, just search for one near your house and work. 

c.       On Saturdays or Sundays, map out a longer walk on that site with your significant other and/or older children walk a bit further every time (the kids can always turn around and go home with your mate if it  starts to get too long for them before May – but put a nice lunch at the middle/turning point and I bet they stay). If you can get to the point where you can walk 10 miles by the week before, you’ll do amazingly well in the race. Suggested training goals:

Week Starting Walk Home Sat/Sun Walk
Day 1 Day 2 Day 3
6-Mar-11 0.3 0.7 1 mile 3.0
13-Mar-11 1.3 1.7 2 miles 3.6
20-Mar-11 2.3 2.7 3 miles 4.3
27-Mar-11 3.3 3.7 4 miles 5.2
3-Apr-11 4.3 4.7 5 miles 6.2
10-Apr-11 5.3 5.7 6 miles 7.5
17-Apr-11 6.3 6.7 6 miles 9.0
24-Apr-11 7.3 7.7 6 miles 10.7
1-May-11 4.3 4.7 5 miles 12.9
8-May-11 3.3 3.7 4 miles
15-May-11 Race weekend

2.        Get kitted out:

a.       Shoes: if you don’t already have really good running shoes (better support than “walking” shoes), go to a store that does a gait analysis and get a shoe recommendation. They can help you with the right shoes, the right inserts and some great socks – very key.

b.      Clothes: Find some cotton/lycra (at least 25%) training pants that help with the jiggles and chaffing and all the other fun stuff of trying to walk when you are human and not  a stick figure. These from Junonia are nice if you don’t have any: http://www.junonia.com/products/quikwik–fitted-capri/419012-3-545-43.htm You can put them on at work before you leave to go home when you put on your running shoes. Then find a comfy top that makes you feel good when you wear it.

c.       Music and headphones. I cannot walk without mine. I get bored, my pace slows down and frankly, I don’t see the point.

d.      Get a pace pedometer. Our goal, should we choose to meet is, is 5 hours to do 13.2 miles, which means we would need to be able to maintain a pace of 23 minutes per mile. My fastest walk is a 13 minute walk, but I can’t maintain that for more than 5k, so I suggest we try to shoot for a 20 minute per mile pace the whole race, which leaves us 39 minutes of breaks and the last few slow down miles when we are tired. Find a pace pedometer that is  fairly simple and will track steps, miles and time. Amazon usually has great ones.

Remember – have fun, it’s not about winning!

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