This Sunday I will race in my third half marathon! I’m running locally in the Gore Tex Philadelphia Marathon. This is the first time I’ll be doing this race and it looks like a solid route for the half (the full looks kind of boring because the 2nd half is an out and back). It will be the coldest weather for a half that I’ve ever run in. I did another half last November and it was 55 and sunny. This Sunday the forecast is a high of 41 and low of 35, so around 7:00am it will probably be in the upper 30’s. BRRRRR!! I still need to figure out how I want to dress for this cold weather race.
A little bit about my training: ehhh. Haha, just kidding, kind of. I’ve been running 2-3x a week, with a long run on the weekend, a 3 mile interval run (which didn’t really happen that often) and a medium length run (about 6 miles). There were definitely a few weeks I only ran 2x/week but it wasn’t like I was doing nothing the other days. I was strength training about 2x/week, doing yoga 1x/week, and mixing in some cross training cardio 2-3x/week. I wish I had completed more interval runs to improve speed but knowing how cold it will be I’m not really banking for my best race… below is a workout I started out doing every week… that only lasted about 3 weeks but I’m hoping to use the track over the winter to work on some speed (if they keep the one near my house cleared of snow).
Pretty simple and straight forward… the middle two miles should be 5k pace or better. This could also be done a treadmill… most of the newer ones have a track loop light up on the panel.
1 mile warm up
1 mile sprint the straights and jog the curves
1 mile sprint half lap/jog half lap
1 mile cool down
Do you do any speed workouts while training?? Do you ever run on a track??