MGM Half-Marathon Training - Week Three

Week Three

Montgomery Half-Marathon Training

I have been sticking to the Hal Higdon's Intermediate Training Plan, but adding in some extra miles on the shorter runs. Three miles seems too short on most days I'll be trading in this weeks 5K race for a 7 miler either Saturday or Sunday. The 5K will be next Saturday at the Woodstock 5K (30th Anniversary) in Anniston.

Saturday: Training runs for the Montgomery Half Marathon start every Saturday at 6 A.M., at the Alley Bar, 166 Commerce Street. Because of the heat, I will be there at 5:30 A.M, to avoid the sun. 5 - 7 miles planned. I'll then relax with the Saturday Shakespeare running group for some post-run coffee and fellowship.

Here is a link for information about the Saturday morning group runs, anyone is welcome: Saturday Morning Group Run.

Sunday: 4 - 5 miles. This weekend’s Sunday run will start between 5:00 and 5:30 AM in the Sturbridge neighborhood. If anyone would like to join me, meet me at corner of Sturbridge Drive and Plantation Crossing: (Tentative) Map

MGM Half-Marathon Training - Week Two

Week Two - Montgomery Half-Marathon Training

I have been having some ankle issues. Ankle is very sore just above the heel, right side of left ankle, painful in the morning, and when I begin running, feels tight the rest of the day. It was feeling better by the end of the week after using some heel lifts in my shoes.

Day 1: Strengthen & Stretch Day - Circuit Training. - Leg Curls - Leg Extensions - Crunches - Back Extensions - Calf Lifts - Squats - Inner & Outer Thighs - Pull-ups - 121 Pushups (15 Minutes) - 1 Mile slow run before and after stretching

Day 2: Three miles + 1 Mile warmup.

Day 3: 30 min Temp run: A tempo run is defined as a run as close to your race pace as possible. If your goal is to finish the half at an 8:00 min pace, then your tempo run should be at that pace. It was a struggle today. 80* at 5:00 AM, super muggy and no breeze. It was supposed to be a tempo run, but I never found my tempo. Managed to keep an > 8 min pace for 3.5 miles, 26:15, but then had to slow down to a easy pace to finish up the run.Also did an easy 2.2 mile treadmill run in the evening to loosen up before a stretching session. It's too hot to run outside

Day 4: The 3 Miles scheduled extended a little due to my good mood. Hit the treadmill to escape the heat, incline set 1, A/C turned up, fan on high. I was feeling good, this was easy. I guess it's about time increase the incline.

Day 5: Today. “Rest”. Rest days are the hardest part of the training plan.The plan for the weekend:

Saturday – 6 Miles: Training runs for the Montgomery Half Marathon begin every Saturday at 7 A.M., at the Alley Bar, 166 Commerce Street. I will be there at 6:00 A.M, then hop on over to join my usual Saturday running group for some post-run coffee and fellowship.

Here is a link for information about the Saturday morning group runs, anyone is welcome: Saturday Morning Group Run.

Sunday – 4 miles: This weekend’s Sunday run will start between 5:00 and 5:30 AM in the Sturbridge neighborhood. If anyone would like to join me, meet me at corner of Sturbridge Drive and Plantation Crossing: (Tentative) Map

MGM Half Training - Week One

Posted my first week of Training at my alternate blog site: MGM Half Training - Week One

Montgomery Half-Marathon Training

It was exciting to hear the Hyundai Half-Marathon will now benefit the Joy to Life foundation. I'm sure the 5K and Half-Marathon races will attract even more support and participation, if the success of the local Walk of Life 5K is any indication.

Running in our communities is becoming more popular the longer I live here. The number of races, and the numbers of runners participating in those races, is steadily increasing. When I first moved Montgomery, I rarely saw other runners out in my neighborhood, now I rarely see a day where I don't see several runners (and walkers) while I'm out on my daily training runs.

Are you a runner? Do you run at least three times a week?

Starting this week (July 12) you will be able to follow and participate in training with me for the upcoming Montgomery Half-Marathon. In order to allow more participation, I will be following Hal Higdon's Intermediate Training Plan.

The reason I'm doing this is to help myself while helping others in the local community. I need you to help me maintain my focus and motivation to complete my goals for this race. I'm not looking for a PR (Personal Record), but I do hope to improve my performance from last years race and increase interest for this event.The first Sunday "long" run will be July 18, will be five miles or longer. The length of the long run will gradually increase until we are doing 12 miles the Sunday before the Half-Marathon.

I'm open to suggestions on places to meet. Last year's training Sundays started at the Alley to take advantage of the actual route used for the race.

I only recommend this training for people who are in good health and can run at least 3 miles comfortably. This time of year will be warm and humid, so we will be having early Sunday mornings runs to deal with the heat. I hope I can convince some to join me to start the Sunday long runs at 5:30 or 6:00 AM, so we will miss the hottest parts of the day.

The training schedule has a 5K race scheduled for the third weekend, and a 10K race on the sixth weekend. I will be swapping the 5K weekend with the fourth week of training so it coincedes with the Woodstock 5K (30th Anniversary) in Anniston. The sixth weekend's 10K Race will be the Woodland Wallahatchie 10K in Pike Road.

I hope to see you out there.

Road Running is a potentially hazardous activity. No one should run unless they are medically able and properly trained. They assume all risks associated with running, including, but not limited to, falls, contact with other participants, the effects of the weather (including high heat and/or humidity), traffic, and the conditions of the road, all such risks being known and appreciated by the participant.

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