Savannah Rock N' Roll Half Marathon Training

I have a new friend, named Hal Higdon.  I'm not really sure how much I like him yet....I think he's trying to kill me. lol :) I started out using his Intermediate Half Marathon Training program a few weeks ago.  It's been going well so far.  I feel like I might be doing a little too much too fast.  But it's not supposed to be easy either.  So I think as long as I don't have any real, serious pain....I'll just keep going.  I extended it a little so that I could ease into it.

Here's what I've been doing:
Week 1
Monday: (work) 3 mile run (9:05)
Tuesday: 6 mile run (9:28)/bodypump
Wednesday: 5x400 @ 5k pace (2.35mi/9:34)
Thursday: 3 mile run (9:18)/bodypump
Friday: (work) 3 mile run (9:25)/yoga
Saturday: 2 miles (9:25)/bodypump
Sunday: rest
Total: 19.35 miles

Week 2
Monday: (work) 3 mile run (9:09)
Tuesday: 5 mile run (9:29)/bodypump
Wednesday: 5 miles (9:32)
Thursday: 5 miles (9:15)/bodypump
Friday: (work) 5x400 @ 5k pace (9:45)/yoga
Saturday: 3 miles (9:32)
Sunday: rest
Total: 23.5 miles

Week 3
Monday: (work)3 miles (9:13)
Tuesday: 6 miles (9:29)
Wednesday: 5x400 (8:50)
Thursday: 30 minute tempo (3.22mi/9:22)/bodypump
Friday: (work) PAL 5k (3.11mi/26:31min/8:28)
Saturday: 1 mile (9:31)/bodypump
Sunday: rest
Total: 18.33 miles

Week 4
Monday: (work) 3.52 miles (9:23)
Tuesday: 6 miles (9:32)/bodypump
Wednesday: 2.04 mi (9:19) 20 minute tempo
Thursday: 8.01 mi (9:32)/yoga/bodypump
Friday: (work) rest
Saturday: 4 mi (9:32)
Sunday: 4 mi (9:53)
Total: 27.57 miles

Week 5
Monday: 3.04 miles (8:46) 26:43 min (Same path as PAL 5K)
Tuesday: 8.01 miles (9:30)/ bodypump
Wednesday: work
Thursday: football game
Friday: 3 miles (9:32)
Saturday: 3.5 miles (9:34)
Sunday: 5 miles (9:32)
Total: 22.55 miles

Week 6
Monday: 1.1 miles (8:56)
Tuesday: 3.5 miles (9:26)/bodypump
Wednesday: 3 miles (9:14)

Insert injury and sickness here.  I finally went to the chiropractor and got me knee back in working order....and then I caught a chest cough from Emily.  I am finally back on track this week though and feeling SO much better! I have 5 weeks of training left.  I have two more long runs to complete, the Color Run and the Broad Street Ramble (a 10k) in there somewhere.  I'm also considering doing one in North Augusta mainly because I looked at the times last year and there were only 2 women in my age group so maybe I could place :)  Oh and I've also dropped back to using the Novice II training schedule until I'm feeling more up to speed.

Week 9 (9/30)
Monday: 3 miles
Tuesday: 10 miles
Wednesday: 2 miles
Thursday: 6 miles
Saturday: Color Run (3 miles) skipped and went to Hilton Head instead. awesome beach day!

Week 10 (10/07) aka week of the chest cough
Monday: 3 miles
Tuesday: 12 miles
Thursday: 3 miles
Sunday: 3 miles

Week 11 (10/14)
Monday: rest (jrs)
Tuesday: 6 miles at Citizens park 9:14 pace
Wednesday: 3 miles
Thursday: 3miles
Friday: 3 miles
Saturday: 2.19 miles in 20:19 (mapmyrun was having serious problems)
Sunday: rest

Week 12 (10/21)
Saturday: Broad Street Ramble (10k)

Week 13 (10/28)

Week 14 (11/4)
Saturday: Savannah Rock and Roll Half Marathon!!

UPDATED 11/26/2013 to include:
Obviously you can see that the last few weeks are blank.  I still followed the plan as closely as possible but I ended up with peroneal tendonitis in my right foot and I had to take it easy to try and be able to even finish. the race.  I ended up finishing in 2 hours and 1 minute.  I was shooting for 2 hours so I'll take it. As a side note, I also beat all of Brian's previous half marathon times :)  Here's the full recap!


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