Johnny Miles Half Marathon Training Plan

Whoop Whoop! It’s time to start training for Johnny Miles Half Marathon!!!!!!!!! I’m a wee bit excited!

I’ve been trying to build my base for the last 10 week (yes, 10) and now ready to get into training mode. My first race is May 22nd (10 k) and first half marathon is in June (19), then mid September (5 and half) and possibly one in October.

Johnny Miles Half Marathon Training

Race: Johnny Miles Race Weekend

Number of Runners: 3,000 (2 day event)

Distance: 21.1 km (me)

Date: June 19th 2016 in New Glasgow, Nova Scotia, Canada.

Who is Johnny Miles?

He was a Canadian (Nova Scotia) Marathon who won Boston in 1926 & 1929 and an Olympian. He supported his family while working as a kid in the coal mines and started running competitively throughout the Maritimes and beyond. I read a book about him two years ago and wanted to run this race after I read it.

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Details:

  • This is my first time running this event.
  • It’s 2 loops.
  • It’s 2.5 hours away. I’m staying over night with my running buddy Krystol. This is our first girls weekend away without kids and completed focus on the run.
  • Yes, it’s Father’s Day weekend 🙂
  • I’m planning to run, continue my weekly yoga class, increase my strength training (IronStrength), core and hopefully add in some cycling when weather/schedules permit. I’ll more then likely hit up GoodLife Fitness in the city when I can and hope to get in my long runs with my running buddy, Krystol.

Goals:

  1. To train for, run 21.1 km and successfully recover post race without any hamstring troubles.

Half Marathon Personal Best:

Currently is 2:05:10 in 2014. I’m not aiming for a PB but that’s what it is. My last half marathon was October 2015; PEI Marathon and finished in 2:13:28.

Training Plan: Hal Higdon’s Intermediate Training Plan.

I’m going back to the intermediate training plan as I really enjoyed it before and not feeling like I’m starting from scratch with my hamstring. I also don’t want to push it with training this time around and move on to Intermediate 1/2 just yet. I really want to build some more strength in my hamstring, glutes and core before focusing a lot on speed.

Note: I’ve taken the Intermediate in miles and changed it over to kilometres since that’s what I run in. Feel free to use this however, you may want to decide on how many km vs miles you want to run. Sometimes I rounded up, sometimes down.JohnnyMilesHalfTrainingWork Hard & Trust Your Training!

What are you currently training for?

Ever run Johnny Miles? 

What’s your BEST tip for training for a half marathon? 

 

 

Hal Higdon Novice 2 Training – How’s It Going?

Well, I can honestly say this training cycle couldn’t have been any better for me at this time! Last year I trained using Hal Higdon’s Intermediate training plan, you can read more about that here. However, after spending 6 months side-lined from running any great distances {not much over 5-6k} because of a hamstring injury, I decided to take a step back and just focus on building my base again. That’s where Hal’s Novice 2 training plan comes into play.

I feel like I ended 2014 in really good running shape but all that changed when I pulled my hamstring playing soccer. And yes, I’ll be playing soccer again this winter 😉 I won’t bore you with my injury details but I was very limited as to what running I could do and it took until May to even start to feel better and August until I was 100% released from Physiotherapy.

To recap….

In 2014 I used Hal Higdon Intermediate (red in kilometres since I run in km) for Valley Harvest Half Marathon.

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This year, I chose Novice 2 for Maritime Race Weekend Half Marathon {and 5k}.

I changed everything to kilometres, again…I run in km not miles…I’m Canadian 😉

MRW HALF Training Plan

So why did I choose Novice 2 over Intermediate? 

After getting injured I had to stop running, attend physiotherapy, massage therapy and I saw an osteopath for treatment. This was over a period from January 10th to the beginning of May. It all helped but I couldn’t run more than 4 or 5k outside without being in lots of pain. Bit of a fail it you ask me. In May, I saw a sports physiotherapist who literally turned my injury around and spent from May – August with him.

I chose Novice 2 as I felt it was a less running, less demand on my body and enough to focus on building my base back up again. I work full-time, my husband works out of Province on shift work and we have two little girls; 2.5 and 5 years old. This training cycle just worked better for me this time around = less stress!

What were the benefits to me?

Running four days instead of five. Having Monday AND Friday as rest days was weird at first but I thoroughly enjoyed this. I loved the flexibility of changing one of my rest days to a cross training day of cycling or yoga.

I wasn’t focusing on speed {NO SPEED WORK in the plan}. Overall, it was a realistic training plan for me while recovering from my hamstring injury.

What I missed from the Intermediate:

I did miss speed work and hill work but managed to add that in every once in a while. As I got a little more comfortable I did more hill work.

What I loved about Novice 2:  

I really loved rest days on Mondays and Friday’s – it just worked for my lifestyle. I also feel like it’s prepared me to run my 3rd half marathon and NOT get injured. It was enough of a plan to follow, yet I could change up the days as I needed and felt like my body wasn’t being pushed towards another injury.

mrw to date training 2015 aug 31

Cross Training: 

I loved having the cross training day on Sunday’s or after my long run day. I would have liked to hit up the GoodLife Fitness Gym if I lived closer, especially on the hot and humid days this summer. Let’s be honest, I would have probably lived at the gym.

What I changed or added:

I added in some hills and the occasional fartlek’s.  I always tried to run my last kilometre of each run faster. I did some cross training – not much (on the bike and dvd workouts) and wish I had done better at this – next round, right! {Which starts right after Maritime Race Weekend as I have 5 weeks to go after that until PEI Half Marathon}.

What would I change next time:

One day for speed work or hills – maybe alternate weeks. I’d focus better on my cross training days and add another cross training session (a light one) to a 5k run day (not on speed or hill workout days).

What’s your favourite training plan?

Ever take a step back from a training plan?

What would you do better the next training cycle you do?