America's Finest City Half Marathon: Training Recap

America's Finest City Half Marathon: Training Recap

Last Sunday, I ran my first half marathon since April 2015's Country Music Half Marathon in Nashville. It was also my first race - of any distance - since fracturing my hip at the beginning of last December. 

This training cycle was full of extreme highs and lows. I was perpetually nervous about re-injuring my hip, I sprained my ankle right when I was getting back into the groove with my speed (by falling down a hill...in pursuit of a mid-run bathroom stop, naturally) and San Diego's humidity was out of control (it felt like I was back in the South). Not to mention, it was my first time training for this distance while working a full-time job. Despite all of this, I was loving my new shoes (Brooks, which I hadn't ran in since high school!), I was finally able to do training runs with friends and I was totally reinvested in running. I forgot just how fun running could be (believe it or not - power of positive thinking, ya'll!). 

Before I began my training cycle, I set a goal of completion - aiming for under 2 hours (which is yes, slower than even my slowest race, but who knew what my body was capable of). But, as I started training and really working hard, I realized I could set that a little lower and secretly set a goal of under 1:40 - I was way too superstitious to tell anyone! And, crazy enough, I finished in 1:39 (with a bathroom stop) and 9th in my age group!! I couldn't be happier!! 

I sourced my training plan from the Nike Run+ app on my phone, choosing a 12-week training plan to ensure I had enough time to prepare. While I often switched around the order of my days based on my work schedule (often under-mileage during the first few weeks and over-mileage during the last few weeks...oops), I always maintained my Saturday long runs and my Monday/Wednesday November Project workouts. 

My AFC 12-Week Training Plan:

*Note: some mileage not accounted for in November Project (aka when I forgot a watch!) 
Week 1 - 14 miles:

M: 3 miles (Conversational Pace/CP - can comfortably hold a conversation while running), November Project
T: 4 miles (pick up pace for 5 minutes, slow down for 5 minutes) 
W: November Project
Th: 3 miles (Tempo Pace) 
F: Rest
Sat: 4 miles (CP) 
Sun: Rest

Week 2 - 15 miles:
M: 3 miles (CP), November Project
T: 5 miles (Tempo) 
W: 3 miles, November Project
Th: Hot Yoga (Yoga Six, Solana Beach)  
F: Rest
Sat.: 4 miles (CP) 
Sun: Rest

Week 3 - 15 miles: 
M: November Project
T: 5 miles (Tempo) 
W: 2.5 miles, November Project
Th: Spin Class (The Rush, La Jolla
F: Rest
Sat.: 6.5 miles (CP) 
Sun: Rest

Week 4 - 20 miles: 
M: November Project
T: 5 miles (Tempo) 
W: 3 miles, November Project
Th: 4 miles (Tempo) 
F: Rest
Sat.:  8 miles (CP) 
Sun: Rest 

Week 5 - 8 miles: 
M: 5 miles (cue ankle sprain...)
T: Rest
W: 3 miles
Th: Rest
F: Hiking on Vacation! (Happy 4th of July!) 
Sat: Hiking on Vacation! (Happy 4th of July!) 
Sun: Hiking on Vacation! (Happy 4th of July!) 

Week 6 - 24 miles: 
M: 4 miles, November Project
T: 7 miles (CP) 
W: Rest (poor ankle)
Th: Cross Training (Vavi Kickball
F: 3 Miles (Trail + Hills), Vinyasa 2 (Spirit Yoga Studios, San Diego) 
Sat: 10 miles (CP) 
Sun: Rest (and cheering on my dad's Ironman!) 

Week 7 - 29 miles: 
M: 4 miles (CP)
T: 7 miles (CP) 
W: 4 miles, November Project
Th: Rest
F: 4 miles (Tempo) 
Sat: Rest (and slept in till 11 - what!)  
Sun: 10 miles (Slow) 

Week 8 - 28 miles: 
M: 5 miles (CP), November Project
T: Spin Class (The Rush, La Jolla) 
W: 4 miles, November Project
Th: 5 miles (Trail), Restorative Yoga (Yoga Six, Point Loma) 
F: 5k Race (avg. pace: 6:50) 
Sat: 11 miles (Slow)  
Sun: rest

Week 9 - 40 miles:
M: 5 miles (CP), November Project
T: 9 miles (Tempo) 
W: 3 miles, November Project
Th: 5 miles (Trail)
F: 5 miles (CP) 
Sat: 13.1 miles (CP) 
Sun: Hiking on Vacation! 

Week 10 - 48 miles: 
M: 5 miles (CP), November Project
T: 9 miles (CP) 
W: 8 miles, November Project
Th: 5 miles (Trail) 
F: 6 miles (Trail) 
Sat: 14.5 miles (CP) 
Sun: Rest

Week 11 - 26 miles: 
M: 4 miles
T: 4 miles
W: 5 miles
Th: 5 miles
F: rest  
Sat: 8 miles
Sun: rest

Race Week! - 27 miles: 
M: 4 miles (CP) 
T: Rest (aka rebranding at work...aka long hours!
W: 4 miles, November Project
Th: 3 miles (CP)
F: Rest
Sat: 2 miles (accidental race pace...
Sun: AFC! 

While my training cycle wasn't as run-heavy as I expected, I think my attention to cross-training (thanks, November Project) and resting when my body needed it, as well as forcing myself to time 15 minutes of stretching after a run - no matter what, was critical. 

Happy Running! 

See Ya, August

See Ya, August

Girl On The Go!

Girl On The Go!