Before 2012 comes to an end, I’m squeezing in just one more thing. I’m heading out to Las Vegas—my first trip there!—to run in the Rock ‘n’ Roll Marathon Series Strip At Night Half-Marathon taking place on December 2. I’ll fit in all my sight-seeing needs as I run 13.1 miles along the infamous strip! It’ll be my first race that doesn’t have me waking up at the crack of dawn to line up, and an added bonus for me: My husband is coming too and he’s running his first half-marathon! (Proud wife over here!)
As a runner and triathlete, I’m always squeezing new races into my calendar, but as you can see this one leaves me with only 5 weeks to train! And let’s just say I haven’t pounded the pavement nearly as much as usual these past few months. That’s why I was in desperate need of a quick, but manageable half-marathon training plan that fits my needs. Luckily, two-time U.S. Olympian, Alan Culpepper, and Operations Director for the Rock ‘N Roll series, whipped me up an amazing plan that I began last week.
I’m always amazed at what the body is capable of if you teach it what to do. Every day last week, I did my miles, adding on a few minutes each day, and by this weekend my body remembered all those miles it used to log and running began to feel natural again. Believe me, starting something is always the hardest step to take. Try this tip: Hop on your treadmill for 20 minutes (or two miles) and every day add on five minutes (or half a mile). You’ll be able to see how easy it is to progress when you break it down like this—and the miles won’t seem as intimidating too. (Read on for more training tips) To keep my runs from feeling stale, I split 10-minute chunks into intervals:
- 3 minutes at a conversational pace (estimating 5.0-5.5 on the treadmill)
- 2 minutes at a .5 increase (5.5 to 6.0 mph),
- 2 minutes at another .5 increase (6.0 to 6.5 mph)
- 2-minute sprint (6.5 to 7.0 mph)
- 1-minute walk
Or every two minutes during your treadmill run, increase your resistance by .5 mph and you’ll easily and quickly be at the top of your threshold before your run’s over. When you’ve hit that point, slowly decrease your resistance by .5 every two minutes until you’re back at conversational pace. There are so many ways to log miles or minutes on your treadmill and teach your body how to progress. See what works best for you!
Since the ING NYC Marathon was canceled due to Superstorm Sandy, the Zappos.com Rock ‘n’ Roll Las Vegas would love to have you get those 26.2 miles in. The organization has created a Hurricane Sandy Relief and NYCM discount by extending a 20 percent discount to any 2012 ING NYC Marathon entrants who would like to run on December 2. By doing so, the organization will make an additional 20 percent donation to Hurricane Sandy Relief for each entry. Think of this trip as part fitness, fun and volunteer effort and everyone will be a winner.
For more details about the Zappos.com Rock ‘n’ Roll Las Vegas Marathon & Half-Marathon visit http://runrocknroll.competitor.com/las-vegas —I hope to see you there!
What’s your end of the year fitness goal? Share yours in the comment section below.