The New Plan

Today is a wonderful day in running land!

Tape, body glide, compression socks, stick, water, ready to go! Oh and rain boots that have been sitting under the coffee table since the last time it rained. Yes, I do live in Phoenix.

I returned to long running with Kara.

Pre run breakfast. Toast, pb, banana, iced coffee. You know, the same thing you see on every other running blog.

We had a fabulous 10 mile run. We also discovered that it’s apparently summer already here in P-H-X and we’re going to have to start running earlier. You know, by May our runs will start at 3am. We finished in 1:45:51 for an average pace of 10:35.

Long run times are tricky. I’m trying to get used to the whole easy pace thing, but my paces were all over the place. I used to just run as hard as I could keep up for the amount of miles I had scheduled, but now I have to actually figure out what different paces feel like in my body. It’s also hard to look at a 10:35 pace and think “Great job! Right on target.” But, I actually hooked myself up with a real legit training plan from Smart Coach. I put in my Lost Dutchman time, and the date of RnR Seattle (Laaaauuuuurrreeellll…it’s calling to us!!!) in the hopes that it will work out and I’ll be able to run it, chose the hardest plan (naturally) and got a really manageable looking plan with an end race of *gulp* 1:56. I’m modifying it a little bit. It has 4 running days per week, and I’m changing it to 3 because my body likes that better, and I’m gonna switch some of the days around, but otherwise, I’m really gonna try to stick to it.

Smart Coach - Intelligent Training Plans, Just For You

Here’s your individualized training program:

Current race time: 2:05:00 for a Half Marathon.
Distance training goal: Half Marathon
Initial weekly distance: 16 – 21 Miles
Training intensity level: Very Hard
Long run day: Friday
Plan start date: Monday, 3/19/2012
Race date: Saturday, 6/23/2012
Training plan length: 14 weeks

Print Adjust my plan

For more explanation of a workout, click the title of the workout.
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
MAR 19
MAR 20
MAR 21
MAR 22
MAR 23
MAR 24
MAR 25
12 Mi

Dist: 2 Mi
@10:54

Dist: 8 Mi
@10:54

Dist: 2 Mi
@10:54

2
MAR 26
MAR 27
MAR 28
MAR 29
MAR 30
MAR 31
APR 1
16 Mi

Dist: 4 Mi, inc
Warm; 2×1600 in 8:45
w/800 jogs; Cool

Dist: 2 Mi
@10:53

Dist: 8 Mi
@10:53

Dist: 2 Mi
@10:53

3
APR 2
APR 3
APR 4
APR 5
APR 6
APR 7
APR 8
18 Mi

Dist: 5 Mi, inc
Warm; 3 Mi @ 9:13; Cool

Dist: 2 Mi
@10:49

Dist: 9 Mi
@10:49

Dist: 2 Mi
@10:49

4
APR 9
APR 10
APR 11
APR 12
APR 13
APR 14
APR 15
20 Mi

Dist: 5 Mi, inc
Warm; 3 Mi @ 9:09; Cool

Dist: 3 Mi
@10:45

Dist: 10 Mi
@10:45

Dist: 2 Mi
@10:45

5
APR 16
APR 17
APR 18
APR 19
APR 20
APR 21
APR 22
17 Mi

Dist: 4 Mi
@10:41

Dist: 4 Mi
@10:41

Dist: 5 Mi
@10:41

Dist: 4 Mi
@10:41

6
APR 23
APR 24
APR 25
APR 26
APR 27
APR 28
APR 29
22 Mi

Dist: 6 Mi, inc
Warm; 3×1600 in 8:35
w/800 jogs; Cool

Dist: 3 Mi
@10:41

Dist: 11 Mi
@10:41

Dist: 2 Mi
@10:41

7
APR 30
MAY 1
MAY 2
MAY 3
MAY 4
MAY 5
MAY 6
23 Mi

Dist: 6 Mi, inc
Warm; 4 Mi @ 9:07; Cool

Dist: 3 Mi
@10:37

Dist: 11 Mi
@10:37

Dist: 3 Mi
@10:37

8
MAY 7
MAY 8
MAY 9
MAY 10
MAY 11
MAY 12
MAY 13
25 Mi

Dist: 3 Mi
@10:33

Dist: 6 Mi, inc
Warm; 4 Mi @ 9:03; Cool

Dist: 2 Mi
@10:33

Dist: 12 Mi
@10:33

Dist: 2 Mi
@10:33

9
MAY 14
MAY 15
MAY 16
MAY 17
MAY 18
MAY 19
MAY 20
27 Mi

Dist: 3 Mi
@10:30

Dist: 6 Mi, inc
Warm; 3×1600 in 8:25
w/800 jogs; Cool

Dist: 3 Mi
@10:30

Dist: 13 Mi
@10:30

Dist: 2 Mi
@10:30

10
MAY 21
MAY 22
MAY 23
MAY 24
MAY 25
MAY 26
MAY 27
22 Mi

Dist: 5 Mi
@10:26

Dist: 4 Mi
@10:26

Dist: 4 Mi
@10:26

Dist: 5 Mi
@10:26

Dist: 4 Mi
@10:26

11
MAY 28
MAY 29
MAY 30
MAY 31
JUN 1
JUN 2
JUN 3
29 Mi

Dist: 4 Mi
@10:26

Dist: 6 Mi, inc
Warm; 4 Mi @ 8:56; Cool

Dist: 3 Mi
@10:26

Dist: 13 Mi
@10:26

Dist: 3 Mi
@10:26

12
JUN 4
JUN 5
JUN 6
JUN 7
JUN 8
JUN 9
JUN 10
31 Mi

Dist: 4 Mi
@10:22

Dist: 6 Mi, inc
Warm; 4 Mi @ 8:53; Cool

Dist: 4 Mi
@10:22

Dist: 13 Mi
@10:22

Dist: 4 Mi
@10:22

13
JUN 11
JUN 12
JUN 13
JUN 14
JUN 15
JUN 16
JUN 17
33 Mi

Dist: 5 Mi
@10:19

Dist: 6 Mi, inc
Warm; 3×1600 in 8:15
w/800 jogs; Cool

Dist: 5 Mi
@10:19

Dist: 13 Mi
@10:19

Dist: 4 Mi
@10:19

14
JUN 18
JUN 19
JUN 20
JUN 21
JUN 22
JUN 23
JUN 24
23 Mi

Dist: 3 Mi
@10:16

Dist: 3 Mi
@10:16

Dist: 4 Mi, inc
Warm; 2×1600 in 8:12
w/800 jogs; Cool

13.1 Mi @8:51
Time: 1:55:58

Well, obviously I already failed at sticking to it this week, but I didn’t make it until the middle of the week…excuses, excuses. I ran too far and not at the correct pace today. Sorry Smart Coach. Just wait for next week when I amaze you with perfectly on target 1600s!

Easy run day will be Mondays with Jason, speed work/tempos will be Wednesdays, and spin will be Tues/Sunday. The rest will be whatever Saturdays will be whatever I want, and maybe sometimes I will strength train like I should ;)

I’m ridiculously excited about having a real live plan to follow with specific speedwork, pace goals, and accountability. In fact, I feel like it’s a little ridiculous that up until now I thought I was smart enough to create my own. To be fair, I didn’t really know about Smart Coach, and it is magical. All you have to do is go to Runner’s World, create an account, go to the Smart Coach and put in your info! Super easy and free. You all know I like free things ;)

Has anyone else used Smart Coach? Like training plans? Like to create your own?