I wanted to run more, so I shopped around a bit for a plan. I read the Hanson's Half Marathon book, which I'd highly recommend, but I don't think I'm up for running six days a week yet. I know I can manage four or five and keep the injury bug at bay.
So, McMillan's plan from You (Only Faster) was the winner. I think the book will be more useful once I have a little more experience. I don't know how to tailor a plan to my strengths, because I don't know whether I'm oriented more toward Speed or Endurance. I'm leaning Endurance right now because my half time way out performs the predictions based on my 5K time. But I do like interval workouts, so we'll see.
Week One is the first of eighteen weeks, and designed to begin the process of building up a mileage base.
Health: Meh. Last week I had flu symptoms which resolved into a sinus cold that has clogged my head. Not awful, but not ideal.
Injury Status: Hip gets tight during runs but I am no longer having troubles with extending it.
Sleep: The kiddo has decided that he needs to sleep touching me. He wakes shrieking in his crib and then comes into bed. I haven't been this tired since he was nursing twice a night as a newborn.
Plan: 40-50 minutes, easy. Actual: 54 minutes, easy (avg: 10:21/mile)
Easy paces for me are supposed to be between 9:31-10:27; barely kept that one together over all the hills. And it went a little long because I was conservatively shooting for the lower end of the range to keep my weekly jump in mileage reasonable, and completely misread the chart.
Plan: 40-60 minutes, or cross train, easy. Actual: 49 minutes, easy (10:29)
Plan: 60-70 minutes, easy. Actual: 61 minutes, easy (11:15)
I changed at the office, ran, and came back, where I ran into a colleague with whom I run occasionally. She asked how it went. I said, "Some days, it's just time on your feet." The run was a slog from start to finish. I would not recommend not sleeping and a head cold as a training regimen.
OFF. The plan also has running as an option but my preference now is to run Tuesdays, and take Thursdays off completely.
Plan: 50-60 minutes, easy. Actual: 56 minutes (10:38)
I changed, ran, came back, toweled off with Wet Wipes and ridiculously fruity deodorant, and headed to an afternoon of meetings. Dinner was an excellent New York strip prepared by the husband, and it was delicious and needed. Then he decided to stay up with the toddler at night so I could get an uninterrupted eight hours. I slept in our guest room. Absolute bliss.
Plan: 75-100 minutes, long. Actual: 78 minutes (8 miles, 9:49)
Sleep works! I ran with a friend along the gorgeous Ogden River Parkway. It's very flat and great for just cruising along. She had eight on her training schedule so I just ran with her as it met my time goals for the week. Long run paces are supposed to be from 9:33-10:51, so I was glad I nailed it, even with a large positive split.
Total mileage: 28.7
Lessons learned: One should not despair when one can't keep up an easy pace with a head cold on three hours of sleep. One should instead, shake it off and take a nap.