What's the Expected Time?

With this being my 1st Half Marathon I have been asking myself what time do I expect to accomplish the race in. I asked around and a bunch of people recommended me going to McMillan Running so I did. Earlier this year I ran a 3 mile time trial of 23:58 so I used that as my base to calculate my expected time. This is a great tool to plan my pace, type of runs and goals for training and races.

Thank you for using the McMillan Running Calculator on www.mcmillanrunning.com

Initially the goal for the race was to prove to myself I could complete 13.1, but training with a group of people have excelled my running performance. Not only can I complete the race I should be able to do so in a reasonable time.

According to these numbers I should be a sub 2 half marathoner. I have high expectations but I hope all goes well. I don't have the experience of pacing myself or focusing with that many people around. Music City Half is overall a hillier course making it a more difficult half. The good thing is no matter what happens at least this will be a PR!

1st Fitness Assessment

I have been running pretty hard for the last 3 months training for the half-marathon. I am starting to burn myself out so I decided to join the Y to incorporate cross training into the mix. I went ahead and got my fitness assessment done and these are the results

Half-Marathon Training with East Nasty

Last December to re-motivate myself and get back into the swing of things I decided to sign up for my 1st Half-Marathon. I was super excited until I realized I had just committed myself to run the furthest I had ever considered running before. I had no experience in endurance running and had no idea where to begin.

East Nasty 1/2 Marathon Training

Luckily, I found a running group in East Nashville, called East Nasty, who provided free 1/2 Marathon training for the Rock N' Roll St.Jude Half Marathon in April. I have been training with them all winter long and cannot wait to cross that finish line. This organization encourages runners of all magnitudes and is always willing to help those who seek help. They hold a weekly Wednesday run normally consisting of ~4 miles. The Half- Marathon training consists of a structured Thursday speed session, either tempo or hill, and a Sunday long run.

Thursday March 15, 2012
Warm-up 
2 sets of 12
Samson 12 seconds each leg
OHS
Back Extension
Dips
Pull-ups

Workout
For Time:
500m Row
50 Box jumps
400m Run
50 DB Swings (30lbs)
500m Row
50 Deadlifts (115) 25-10-15 **Hard**
400m Run
50 Abmat
500m Row

Results : 28:37

Sunday March 11, 2012

Music Half Marathon Training:


Centennial Park

Note: Need to either know the half-marathon course, or print off a map.  

Here is where you can download a map. 

Course:  Ran the first 8 miles of the course.  Then, instead of turning right on music row, continued on Wedgewood, cross 21st, and turned right on Natchez Trace.  Passed the Vanderbilt track and football stadium on the way back to Centennial Park.  The extra mileage came from a lap of Centennial Park.  

Results: 11 miles in 1:43 (9:21 pace) Legs were a little sore from the new shoes but overall felt pretty strong. Had to stop a few times for cars and stop lights.

Workout:
Warm-up:
1000m row
150 jumping jacks
150 mountain climbers
2x 50m rope climbs

6 rounds for time:
Hanging cleans x5
Air Squats x12

Cool-down:
1 min. wall squats x3

Results: 6:12