Hello runners! Ready to take a look at my last week of half marathon training? It has been a combination of pushing myself and giving my body the love it deserves. Here’s an update on the ups and downs and everything else from my training plan for the upcoming Run Disney Wine and Dine Half Marathon in November. Lace up those shoes and let’s go…
Monday – Easy run for recovery
After a challenging 15-mile run over the weekend, I decided to shake things up. It was originally the day of the sprint race, but my body had other ideas. Since from time to time my foot still hurts a bit from an old injury (broken foot), I chose to run calmly. It’s all about listening to your body and erring on the side of caution, right? A smooth, relaxed run was just what he needed. I needed to start the week.
Notes from this week of training: Monday was supposed to be a quick run, but I changed it to an easy run because…
3 years ago I broke my foot and from time to time I feel a slight pain in it. I talked to my doctor and it could be scar tissue from the injury (and nothing to worry about).
But there’s also the possibility that he’s a weak spot vulnerable to re-injury. That makes me nervous and STRESS IS THE WORST FOR YOU. Therefore, I try to err on the side of caution when I feel small squeaks in that area.
This is an example of ‘Listen to your body’. That phrase is like white noise because it gets repeated a lot, but it’s still very important (especially when training for a half or full marathon).
So this is your little reminder to listen to your body. Push yourself when you can. Take it easy or get more rest when you need it. And have the wisdom to know the difference.
Tuesday – Building Strength
No need to hit the pavement today – it’s strength training day! While running is the star of the show, strength training plays a crucial supporting role. It helps prevent injuries, improves overall performance, and makes us feel like unstoppable warriors. Squats, lunges, and a sprinkling of core work got me feeling the burn in the best way possible.
Wednesday – Embracing the Tempo Run
Hump day meant pace race day! A paced run is like adding a spice to your training plan. Challenge your pace, improve your aerobic capacity and build mental toughness. My goal was to find that sweet spot around an effort level of 7 (rather than using pace per mile to measure running).
Thursday: another strength training session
Back to the weights we go! Strength training is like a superhero suit for our muscles. It’s not just about aesthetics; it’s about building a solid foundation to go those miles. I go back to doing weights that I have at home, concentrating on different muscle groups and maintaining that balance between cardio and strength work.
Friday – Easy Breezy Easy Run (no breeze, because… summer)
As the weekend approached, I opted for another easy run. It is essential to give your body a breather after those intense workouts. I soaked in the scenery, enjoying the rhythm of my breathing and letting my mind wander as I covered the miles at a comfortable pace.
Saturday – Conquering the long term
Ah, the long run: my favorite race of the week. This time, I logged 13 miles, to get an idea of how far I’ll be running in the Run Disney Wine and Dine Half Marathon. I heard the end of my latest Audible book: “Lethal Defense” by Michael Stagg. It was a bit quiet, but still some good writing kept me interested. I think this was another book that was included with an Audible membership
Sunday – Happiness of the day of rest
Rest days are like a gift that you need, but sometimes you don’t want. It is important to recharge, recover and enjoy the progress made during the week. Whether it’s catching up on my favorite shows, reading a book, or enjoying some well-deserved self-care, Sundays are my secret to maintaining a healthy balance in training.
And there you have it, a snapshot of my week of training for the Run Disney Wine and Dine Half Marathon. It’s about finding the balance between pushing your limits and respecting your body’s signals. Remember, fellow runners, every step you take gets you closer to your goals, and every rest day is a step toward a stronger person. Until next time, keep those feet moving and those smiles shining!
YOU GOT IT.