Start off 2017 with an inaugural half in Pasadena.

Looking for a run for the new year? I found one! Run through Pasadena and finish at the Rose Bowl. Sounds good to me.

rose-bowl-long

Go to Pasadena Half Marathon for all the info.

If you need a marathon training plan I have posted a 12 week training plan below. (which means it’s time to start training)

Week Mon Tue Wed Thu Fri Sat Sun
1 off 3 miles 3 miles 3 miles off 3 miles 4 miles
2 off 3 miles 4 miles 3 miles off 3 miles 4 miles
3 off 3 miles 4 miles 3 miles off 3 miles 5 miles
4 off 3 miles 5 miles 3 miles off 4 miles 6 miles
5 off 4 miles 5 miles 4 miles off 3 miles 7 miles
6 off 4 miles 4 miles 4 miles off 4 miles 8 miles
7 off 4 miles 6 miles 4 miles off 4 miles 9 miles
8 off 4 miles 6 miles 4 miles off 4 miles 10 miles

9 off 4 miles 6 miles 4 miles off 3 miles 11 miles
10 off 4 miles 5 miles 4 miles off 4 miles 12 miles
11 off 4 miles 5 miles 4 miles off 3 miles 6 miles
12 off 3 miles 5 miles 3 miles off 2 miles 13.1 miles!

This schedule is not written in stone. For example, Mondays are run days for me.

Feel free to tweak the training plan to fit your needs.

The important things to remember:

  • Get your miles in. You can’t run  13.1 miles if you only run 3 miles twice a week. Seriously. You must train. Having said that, if you miss a day here or there, don’t worry, just follow the schedule for the next run.
  • Rest days are important. Rest days allow for muscle repair and recovery. Cross-training (yoga, swimming, cycling) on rest days is okay. Rest is okay too! 🙂
  • Weekly long runs are a must. Long runs help you get used to long distances and being on your feet for long periods of time. Your long runs should be at a slow easy pace. Run/walk is okay too.  Some runners, run 9 mins/ walk 1 min. I don’t like to stop that much. I stop and walk when I feel like it. That’s the beauty of running, you can do whatever works for you.
  • Refuel. Be sure to eat some carbs and protein within 30 – 60 mins of working-out.  For short runs (3 0r 4 miles) a bowl of cereal may be all you need. For longer runs (6 or more) a fried egg on toast. I like 2 eggs, (1 yolk) pepper jack cheese, spinach on wheat toast.
  • Stretch or roll. Stretching, particularly after a long run will feel good and your muscles will thank you. Foam rollers work well also. I try to do yoga after long runs, it really helps loosen up tight hip flexors.
  • Hydrate. Drink lots of water. Electrolyte drinks are okay but watch out for high sugar content. I use a powder from Costco that I dilute throughout the day.

***Remember, I am not a coach or professional trainer. I am sharing information that I have found on running websites and things I have learned over the (many) years I have been running. ***

Thanks for reading! 🙂 Please leave a comment below if you like what you’ve read.

Keep running!

 

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