2013 disney princess half marathon

After taking 3 weeks off from running while traveling (and doing a whole lot of walking), I decided that I wasn't really excited about running Frosty Bottom.  I think I'll save my marathon training for next summer. 

But what will I do in the mean time, you ask?  I'll run the 5th Anniversary of the Disney Princess Half Marathon to begin with (end of February at Disney World).  Then I have a race I want to do in California in April, there's a half marathon in Anchorage in June, and the marthon I want to run is in August.  

The best news is that a different running schedule means that I got to make a new training plan!  I love making training plans...that's normal, right?

The race is on February 24 so I have just about 15 weeks to get my act together.  It was surprisingly hard to get started on this because I went from consistently running 20+mi/week to not running at all, so I figured I should ease into it just a bit.  

Here's the first three weeks (I have the rest, but it's inaccurate because I don't have my work schedule past the end of November).

Screen shot 2012-11-12 at 11.24.39 AMThe days in yellow are days that I am working and thus are rest days.  While my plan shows only running workouts, I will most likely be doing some cross-country skiing instead of some of the workouts I have planned.  I do live in Alaska, and it is winter time, so it seems a little ridiculous to think I'm only going to run.

I definitely have a goal in mind for this race, but I'm not going to share it just yet.  It's kind of a long shot, but definitely attainable with some hard work.  

I'm also going to attempt double workout days since this plan is based off a plan where you run 5 days a week.  I've determined that it's virtually impossible to run on days that I work, so I'm adding an extra workout to one of my four days off each week.  

Week 1 (11/11)
Sunday: 3 miles @ 10:33
Monday: 6 miles, easy 4.82 mi @ 10:46
Tuesday: rest
Wednesday: rest
Thursday: rest
Friday: 4 miles, easy 
Saturday: 5 miles, easy 5.94 miles @ 11:06

Week 2 (11/18)
Sunday: 6 miles, easy rest
Monday: 3 miles, easy 6 miles @ 10:56
Tuesday: rest
Wednesday: rest
Thursday: rest
Friday: 7 miles, double rest
Saturday: 6 miles, easy 4.6 miles @ 10:26

Week 3 (11/25)
Sunday: rest
Monday: 7 miles @ 11:18
Tuesday: 5 miles, easy rest
Wednesday: 4 miles, easy rest
Thursday: 11 miles, double track intervals (1600m, 800m, 400m)
Friday: rest
Saturday: rest

Here are the next four weeks of my plan...

Screen Shot 2012-12-02 at 12.48.27 PM

Week 4 (12/2)
Sunday: 9 miles 4.5 miles @ 11:38
Monday: 5 miles, easy rest
Tuesday: rest
Wednesday: rest
Thursday: 6 miles easy, double track intervals (100m, 200m, 300m, 400m, 300m, 200m, 100m)
Friday: 10 miles, double rest
Saturday: rest

Week 5 (12/9)
3.6 miles/39:29/11:04 avg pace

Week 6 (12/16)
3.5 miles/39:33/11:11 avg pace

Week 7 (12/23)
Sunday: 10 mile progression 5.75 miles @ 11:19
Monday: rest
Tuesday: Ladder Intervals
Wednesday: rest
Thursday: 6 miles @ 11:13 
Friday: rest
Saturday: 12 miles, double rest 

Screen Shot 2012-12-31 at 10.12.26 AM
Week 8 (12/30)
Sunday: rest
Monday: hill repeats, 5 miles @ 10:27
Tuesday: 11 miles, double yoga 
Wednesday: rest
Thursday: rest
Friday: 6 miles easy; 5.25 miles @ 10:18
Saturday: 12 miles double 8 miles @ 11:18 

Week 9 (1/6)
Sunday: rest
Monday: rest
Tuesday: 5 miles easy - 3.5 miles @ 11:03
Wednesday: rest
Thursday: 10 miles, easy @ 11:33
Friday: ladder intervals - 5 miles @ 11:43
Saturday: 8 miles w/ 2x2mi @ HMP 5.5 miles w/ 1mi @ HMP - @ 12:19 

Week 10 (1/13)
Sunday: 12 miles 5 mile tempo @ 10:44
Monday: rest, walk + yoga 
Tuesday: 5 miles easy + track - 3.8 miles @ 9:57
Wednesday: 7 miles, tempo 10 miles @ 12:24
Thursday: rest
Friday: rest
Saturday: rest

Week 11 (1/20)

Screen Shot 2013-01-31 at 7.41.29 AM

Week 12 & 13

Martha Rosenstein, FNP