Half and Relay, HERE WE COME!

So, as you all know, we all got picked to run the Half Marathon. And as you may or may not know, I'm working on getting us registered for the Relay. Don't you worry, it's under control (I wasn't so sure there for a couple of days). I don't know if this blog is helpful to anyone else, but it's helpful to me so I'm going to keep right on blogging. Readers/contributors or no. This time around I've had difficulty in getting myself outside to run. Last winter I ran outside no matter what. This winter I can't seem to bring myself to get out and do the miles. I'm hoping that I'll establish a habit while I'm off of work for Christmas break and keep going even after work starts up again. I'm going 2.5 today. 3 tomorrow. Determination and the right mindset, and I can do it!

And... We're Back!

So, it's the time of year again to start training for the Moab Half Marathon! Pretty much we're doing the same training schedule as last time if that's ok with everyone! We'll start training on Monday November 16. The schedule looks like this:

Short Run: 1.5 miles
Medium Run: 2 miles
Short Run: 1.5 miles
Long Run: 2.5 miles

If you've already been running, just maintain your distances until the schedule catches up with you!

PS-Registration for the half marathon opens on November 25 and closes on December 10. We need to register for the relay before December 15 in order to get the early registration price.

Let the running begin!

The Utah Summer Games...

The Utah Summer Games has a 5k and a 10k... I thought it would be fun to go down to Cedar City and run it.  Anybody want to do it with me?  Click HERE for more info.

Tapering

For this week, let's do:

Short: 5

Medium: 7

Short: 5

Long: 10

Sound good to everyone?

Welcome to the longest, hardest week

This is our last week of long runs before we start tapering! Congratulations!  Here is the schedule for Feb. 23-Mar 1:

Short: 5.5

Medium: 8

Short: 5.5

Long: 12

Maybe we should up the mileage on our taper weeks by a little bit.  Katie has me all worried that we're going to die during the half marathon if we cut our miles by that much...

I Changed the Schedule...

It's not a big change... Just a little one.  Here's the schedule for the week of February 16-23:

Short Run: 5 miles

Medium Run: 8 miles

Short Run: 5 miles (I changed this from 4.5)

Long Run: 11

Also, there is a full marathon on June 13, 2009 here in Provo... If we continue training after our half marathon, we'll be able to get to 22 miles before we have to start tapering.  I have a tentative schedule written up so let me know if you're interested! Click HERE for the website!

We Are Fiends...

9 miles? Really? I went running this morning.  It was so hard! But SO GOOD!  I can't do the candy (I've tried jolly ranchers and swedish fish) thing... I think I'll have to just try the Gatorade or some Gu or something.  Or maybe I'll try jelly beans.  Anyway, it was a good run!  Hope you guys all have a good run today too!

Hydration For Long Runs

*Proper hydration is essential!!

*Hydration targets:

15-20 oz. 2 hours before event
8 oz. 10-20 minutes before event
6-10 oz. every 15-20 minutes of exercise (~32 oz. per hour)

*This depends on heat, humidity, and sweat rate.

*Avoid over hydrating without proper electrolytes prior to long events. Add in electrolyte drops or use sports drinks.

Carbs For Long Runs

Here's some guidelines for how many CARBS you should be eating during your long runs.

*30-60 grams per hour of sustained endurance event (after the first 60 minutes)

*60 grams per hour is upper tolerable limit for most athletes

*Mix carb sources: glucose + fructose to maximize utilization and tolerance

*Ideas:
8 oz. sport drink = 13-17 g
1 sports gel = 25-30 g
1/2 sports bar = 15-25 g
1 oz fruit snacks = 22-25 g
10 gummy bears = 22 g
1 TBS honey = 17 g
1/2 banana = 12 g
4 oz fruit juice = 15 g

Here We GO!!!

This week (Feb. 2-Feb. 8):

Short: 4

Medium: 6.5

Short: 4.5

Long: 9

We are 4 weeks away from starting our taper and only 7 weeks away from our half! How exciting!

Upcoming 5k

There's a 5k coming up on March 7th.  It's the Run For Red that is put on by the Red Cross.  This was my first 5k ever back in 2005 and I think I have run it every year since then... I'm signed up to run it again this year so if anybody would like to join me click HERE.

A Day Late...

Here is the schedule for the week of January 26-February 1

Short Run: 4

Medium Run: 6

Short Run: 4

Long Run: 8!

There you have it!  

It snowed a foot and half down here so I chose to run on the treadmill for my first short run.  I don't think I have the mental toughness to run 6 miles on a treadmill but I guess if it comes down to it, I will!  How did everyone's 7-miler go last week?

Don't run without spandex... you damage yourself.

Congratulations to everyone on running 6 miles today!!! Woohoo!  The schedule for this next week is as follows:

Short Run: 3.5

Medium Run: 5

Short Run: 3.5

Long Run: 7

Yes! We ROCK!!!  Have a good week. :)

The Schedule

Here is this weeks schedule (Jan. 12-18):

Short Run: 3.5
Medium Run: 4
Short Run: 3.5
Long Run: 6

As for myself, depending on how I'm feeling at the end of this week, I may just do 5 again... It was kind of hard on Saturday. We will see. Try the speed workout on the medium run day this week. :) Good luck, ya'll!

SchedUUUULE!

Alright my fellow runners, here is the schedule for the week:

Short Run: 3

Medium Run: 4

Short Run: 3

Long Run: 5

Do a speed work out on one of your short run days and try incorporating hills into your other short run day. From here on out the mileage picks up! Happy Running!