Tag: running

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Back in the Running Game: Accelerated 8-Week Half Marathon Training Program

Half Marathon Training Program

Half Marathon Training Program

After three months of battling plantar fasciitis, I’m back in the saddle – or sneakers as it were. With the Richmond Half Marathon coming up 8 weeks from Sunday, it’s officially go time. I typically train for 12-16 weeks prior to a race. It’s almost always better to easy your way in and build up slowly. Injury is something we can’t control and sometimes you just have to,

“do what you can, with what you have, where you are” ~Teddy Roosevelt

 

This week marked week one of shorter runs, dedicated foam rolling, and targeted yoga practices. Sunday will be my first long run in months – fingers crossed! I’ll be running through the residual inflammation in my plantar fascia and will provide tips I learn for managing the pain while still rocking the program below.

What’s been working for me thus far? Rolling my arch and outer heel with a lacrosse ball every morning and evening, icing using a frozen water bottle after every run, and keeping the rest of my body loose, limber and rolled out. A diet low in inflammatory foods (sugar, gluten, red meat, etc) is part of the game plan as well. You are what you eat!

Do you have any tricks that have helped you train through injury?

Plantar Fasciitis Therapy

8-Week Half Marathon Training Program

half-marathon-training-program-8-weeks

 

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Rock your next Half Marathon with this Modified Training Program

I just made it through week 1 of my 12-week half marathon training program and enjoyed a lovely run through Rock Creek Park in balmy 55-degree December weather. In the past I’ve gotten repeatedly injured in the lead up to running events, so I’m committed to being smart and diligent about training this time around.

What you see below is adapted from the well-known Hal Higdon Intermediate Half Marathon Training Guide. I’m a yogi thus there is a lot more stretching, foam rolling, and “self-care”-esque elements to my plan of attack. My goal: run fast, remain injury-free. There is no worse feeling than training really hard for something only to blow out a knee or tear a hamstring a couple weeks prior to race day.

Half Marathon Training

This plan is intended to keep your muscles and mind healthy and happy for 12 weeks straight. Feel free to shift your week’s workouts around to accommodate your busy schedule. Make it doable otherwise you’ll start to resent and cop out on it.

 

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It’s Half Time – We Run D.C.!

Well, after nearly four months of training (with one month off for injury), the time has finally come! I’ll be running my very first race this Sunday, more specifically, the 2nd Annual Nike Women’s Half Marathon in Washington, D.C. to benefit The Leukemia & Lymphoma Society. If you want to track me as I hit the pavement on this awesome course, my bib number is #3553.

Nike Racing Bib

I’ve really enjoyed training for this half and am so grateful because it helped me discover a love for running. I am feeling ready and super excited to be part of this awesome SHE-power event. My mantra while running will be “I am strong. I am healthy. I am brave” – and of course, say it with me: #WeRunDC!

We Run DC

Looking for some Pre-Race Reading? Here are some of my favorite fitness and nutrition resources for Pre-Race Prep:

If you like these resources and are ready to devour some MOAR, follow me on Pinterest.

READY TO RUN!

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T-8 Weeks to Race Day

I am strong. I am healthy. I am fit. But I am NOT a runner. At least that’s what I’ve always told myself.

I’ve never really loved running in the way that I love yoga, Pilates, HIIT workouts, and hiking, etc. I have several fun flings with the sport, but they’ve never lasted more than a few months. So when a dear friend asked me this fall if I’d sign up for the Nike Women’s Half Marathon with her pavement pounding group, what else could I say but YES!

Life is all about challenges. As a wise man once said, if it doesn’t challenge you, it doesn’t change you. And to quote another really wise man, be the change you want to see in the world.

I often motivate myself using mantras about embracing challenge and change in my yoga practice, but with running I’ve always thrown up my white flag as soon as I start huffing and puffing. No more! I grabbed this bull by the horns back in October and I’m about to ride it all the way to the finish line in April. Thus far training has been a huge physical, mental and scheduling challenge, but I’m making progress. I’m very excited to see my stride, stamina and strength improve week over week.

This weekend’s long run (which I plan to knock out after teaching a couple of classes this morning) is sure to be a challenge with a hill or two thrown in, but I know I can do it. And hell, life’s too damn short not to try!

Half Marathon Training

Since I’m a beginner, I’ve been doing my homework and thought I’d share some of the best resources for running nutrition and race training I’ve come across. You can find moar of these resources on Pinterest.com/MOARfit.

Nutrition:

Training:

Though I’m not following it to a T (or any letter of the alphabet for that matter), I wanted to share what I think is a great 16-week (3 1/2-4 month) training schedule for beginning runners courtesy of FitSugar.com. Before you use this baby, here are a few things the author wanted you to know (and I concur are all important and helpful notes!):

  • SS (Strength train and stretch): Do your own routine or take a yoga class
  • CT (Cross train): Do cardio other than running such as biking, swimming, or a cardio class
  • Rest: You don’t have to skip out on exercise entirely. Take a walk, do some stretches or use a foam roller your hardworking legs.
WEEK MON TUES WED THUR FRI SAT SUN
Week 1 2 miles and
20-min SS		 30-min SS 30-min CT 2 miles or
30-min CT		 Rest 2 miles Rest
Week 2 2 miles and
20-min SS		 30-min SS 30-min CT 2 miles or
20-min CT		 Rest 3 miles Rest
Week 3 3 miles and
20-min SS		 30-min SS 60-min CT 2 miles or
20-min CT		 Rest 3.5 miles Rest
Week 4 3 miles and
20-min SS		 30-min SS 60-min CT 2 miles or
20-min CT		 Rest 4 miles Rest
Week 5 3 miles and
20-min SS		 30-min SS 60-min CT 2 miles or
20-min CT		 Rest 4.5 miles Rest
Week 6 3.5 miles and
20-min SS		 30-min SS 60-min CT 2 miles or
20-min CT		 Rest 4.5 miles Rest
Week 7 3.5 miles and
20-min SS		 30-min SS 60-min CT 2.5 miles or
25-min CT		 Rest 5K race
(or 5 miles)		 Rest
Week 8 4 miles and
20-min SS		 30-min SS 60-min CT 2.5 miles or
25-min CT		 Rest 5 miles Rest
Week 9 4 miles and
20-min SS		 30-min SS 60-min CT 3 miles or
30-min CT		 Rest 6 miles Rest
Week 10 4 miles and
20-min SS		 30-min SS 60-min CT 3 miles or
30-min CT		 Rest 10K race
(or 7 miles)		 Rest
Week 11 5 miles and
20-min SS		 30-min SS 60-min CT 3.5 miles or
35-min CT		 Rest 8 miles Rest
Week 12 5 miles and
20-min SS		 30-min SS 60-min CT 3.5 miles or
35-min CT		 Rest 10 miles Rest
Week 13 5 miles and
20-min SS		 30-min SS 60-min CT 4 miles or
40-min CT		 Rest 11 miles Rest
Week 14 5 miles and
20-min SS		 30-min SS 60-min CT 3 miles or
20-min CT		 Rest 12 miles Rest
Week 15 4 miles and
20-min SS		 30-min SS 60-min CT 3 miles or
30-min CT		 Rest 8 miles Rest
Week 16 3 miles and
20-min SS		 30-min SS 2 miles or
20-min CT		 Rest Rest Race Day!
13.1 miles		 Rest

According to this schedule, my Week 9 starts today so the 5.5 mile run I have planned is right on track–hopefully I can bust out 6-7 miles next weekend!

Are you training for a half marathon? If so, I’d love to hear about your training regimen and any tips or tricks you might have in the reply field below!

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Welcome to MOARfit!

Pages from MOAR_card-v11-2

Welcome to MOARfit!

Thank you so much to those of you who have followed along with me on MOARyoga over the last year. As with all things in life, the MOAR mission is dynamic and growing. What started as a blog dedicated to yoga and nutrition around this time last fall, has evolved and will continue to transform into more–well MOARfit to be exact.

This next phase is a reflection of my foray into a more inclusive definition of mind-body wellness. MOARfit came to me in late summer as I realized that I want to offer my students, clients, and readers advice and feasible steps to become functionally fit in their daily lives–both mentally and physically. For some people that might mean yoga three days a week and a vegan diet. For others, a fusion of HIIT (high-intensity interval training), outdoor activities like biking and running, and yoga combined with a flexitarian or compassionate carnivore diet might be the best path to the best you. Whatever course you choose to to follow, MOARfit will be a valuable resource for you along the way.

I have transferred all of my old content over from MOARyoga to this new platform–MOARfit–and hope you will join me in this new and exciting manifestation of my vision for helping people be the happiest, healthiest versions of themselves.

Sign up by clicking “Follow MOARfit” on the right sidebar and live life to the fullest by becoming functionally fit in both mind and body.

With gratitude and excitement for what’s to come!

Amy