Good news! After a solid chunk of rest, ice, foam roll, ice and foam roll some more, my hip is starting to make a come back! I have since taken it out of two, five mile runs and I’m happy to report no issues. I’m especially happy that I listened to my body and didn’t beat myself up over taking time to rest and prevent further injury. If you’re in the same boat, PLEASE listen to your body and give it a lil’ R&R.
While it was great that the hip got some R&R, I did fall behind my SF half training plan. However, training plans are never something that are set in stone. Instead, it’s an evolving document that moves with you and your life. Thus, I’ve updated mine and one of the biggest changes I made was removing swimming. While this is still a goal I want to achieve, I need to focus on the appropriate training and not try to overdo anything.
So without further ado, I present to you my San Francisco Half Marathon training plan. I created this plan based off of an advanced Cool Running plan and adjusted it a bit to work for myself. As you can see, there is a combination of strength, speed, hills, tempo and long runs.
- Strength on Monday’s will mostly focus on upper body and light lower body work.
- Tuesdays are all about speed work.
- Wednesday and Thursdays are essentially running however I feel. Usually mid-week I’m pretty swamped at work and getting the miles in becomes difficult. Thus, these will be the days that I listen to my body and run how I see fit.
- Fridays are tempo or hill runs. The first number indicates overall mileage. The number in the parenthesis indicates the amount that is to be run at tempo pace.
- Sundays are usually my long runs, but as you can see I swapped some of them around due to personal commitments.
- Each of the strength and speed days are just listed as “Speed X” because I sort of make those up each week and then I can track them on a different chart by saying, Speed 1: XYZ workout.
- Throughout the week I also have “Core” or “100 PU” listed. “Core” indicates ab work and “100 PU” is me attempting to do the 100 push up plan – but please don’t hold your breath on that one.
So there you have it folks…10 weeks of training until the SF half marathon! Oh, and only nine weeks until my wedding. HOLY CRAP!