|OK, how awesome would it be to run in these (barring injury)|
Today marked my last workout part of my training plan for the 2012 Walt Disney World Half Marathon. Since I didn't really summarize any of my training workouts or weeks of training for this race (which I may do for future races), I decided to do an overall training summary where I figure out totals for everything.
As I have mentioned a couple times before, I used the Run Faster, Run Less training program and followed it almost religiously with respect to the running workouts (on the other hand, I was pretty lax for the cross-training workouts, as you will see). This training program was pretty long, but I think it did a good job of mixing up the workouts so that it didn't get too boring or repetative. Anyway, here is my training program, by the numbers:
- Total Days in Program - 123 days (from my first planned cross-training workout on Sept. 5, 2011 to tomorrow's planned rest day. That's an 18-week program)
- Total Running Workouts - 52 (only one less than the prescribed 53 workouts. I missed one two weeks ago because I was sick. This broke out into 18 track interval workouts, 16 tempo runs (17 planned), and 17 long runs (with the 18th "long run" being the race itself)
- Total Running Miles - 344.22
- Total Running Time - 2 days, 8 hours, 59 minutes, 44 seconds (56:59:44) (Yep, you read that right, I spent more than two full days running during this training program . . . wow)
- Longest Run - 15.08 miles, Dec. 11 (this was the distance that was called for in the training program. I actually think that running two miles further than the race will help a lot)
- Slowest Long Run - 10:31/mile (Sept. 24, 10 miles) - this was the first long run of 10 miles or more, so I was supposed to take it easy. My next slowest was a 10:24/mile 9-miler the following week (Oct. 1)
- Fastest Long Run - 9:13/mile (Dec. 31, 8 miles) - It's not surprising that my fastest long run was the last one, which was one of the shortest, and came after 17 weeks of training. I also had a 10 mile race that acted as a majority of one of my long runs, and that was faster (9:05/mile), but it was only 10 miles of a 12 mile planned run. The total for that workout was 9:31/mile.
- Slowest Short Tempo Run - 9:21/mile (not including warmup and cool down) (Sept. 22, 3 miles) - As I described in my review of the Run Less, Run Faster book, there are 3 types of tempo runs: short (or fast) tempo, Mid-tempo, and long (or slow) tempo. There were only 4 total short tempo workouts. Interestingly, my slowest Short Tempo was not the first short tempo, it was the second.
- Fastest Short Tempo Run - 8:13/mile (Dec. 29, 3 miles). Nice! More than a minute improvement in tempo pace, which hopefully means a nicely improved lactate threshold.
- Slowest Mid-Tempo Run - 9:39/mile (Sept. 15, 5 miles (not counting warmup and cool down)
- Fastest Mid-Tempo Run - 8:39/mile (Dec. 9, 5 miles) - the one workout I missed (a 5 mile mid-tempo run scheduled for Dec. 22) was also a mid-tempo run. I suspect that would have been my fastest by at least a few seconds per mile. But, regardless, I still had a full minute per mile of improvement. (Also of note, there was only one Long Tempo run, so I am not going to do the Slowest/Fastest comparison)
- Total Cross Training Workouts - 14 (out of a prescribed 36... so, yeah. My wife and kids got sick a lot after the first few weeks of the program, so I skipped a few, and it just kind of snowballed from there. Most of these were stationary bike rides at my local Lifetime Fitness. A few were eliptical machine workouts, and I had one swim. For my next Half (in May), I want to do MUCH better at the cross-training workouts)
- Total Cross-Training Time - 8 hours, 41 minutes. (this should have been around 21 hours. But, all I lost for not doing the cross-training workouts was endurance base... and that's not important for a half marathon, right? Oh, it is? Crap.)
- Total Workout Time - 2 days, 17 hours, 40 minutes, 44 seconds (more than 2 and a half days of sweating for this one race. This is kind of why I like training for distance races. The enormity of the undertaking is remarkable, but so long as you just chip away at it, you eventually take down the whole damn thing)
- Total Weight Lost - 17 pounds - this is as of my last weigh-in on Saturday, so it may be off by a pound or so today. Imagine how much I could have lost if I had (a) done all the cross-training workouts, and (b) actually ate moderately healthily?