Posts Tagged ‘Training Plan’

Ready For The Runner’s World Half & Festival

Runner's World Half & Festival

Runner’s World Half & Festival (Photo: Ryan Hulvat/Runner’s World)

Greetings from Bethlehem, Pennsylvania and the Runner’s World Half & Festival presented by Altra!

I’m seven weeks into my fall running schedule and 24-week training plan for the Skechers Performance Los Angeles Marathon, with a PR attempt at the GORE-TEX Philadelphia Half Marathon along the way. The Fjord Norway Half Marathon and New Balance Reach The Beach Relay are behind me.

Now on the menu is the Runner’s World Half & Festival! I’m attending as a guest of Runner’s World, and will be posting to Instagram, Facebook, and Twitter throughout the trip if you want to virtually run with me.

Race Report: Runner's World Heartbreak Hill Half

Crossing the finish. (Photo: @myEPevents, Inc)

Runner’s World Half Marathon & Festival

I had a blast at the Runner’s World Heartbreak Hill Half & Festival in 2014, despite it being my roughest half-marathon ever. Runner’s World put together a thoughtful weekend of activities, seminars, and races with dedicated runners in mind.

So I’m excited to head to Bethlehem for the Runner’s World Half & Festival presented by Altra. Once again, they’ve got a full weekend of running cooked up: as in 26.2 miles full of running.

I’ll start with the the Altra 3.8-Mile Trail Run Presented by REI on Friday, then the Hat Trick of races that includes the Runner’s World 5K and Runner’s World 10K on Saturday, followed by the Runner’s World Half Marathon on Sunday for a total of 26.2 miles.

I’ll also get a tour of the Runner’s World headquarters, led by none other than Bart Yasso; get fitted with a pair of Altra running shoes by company founder Golden Harper; take a trail running course with Yasso, Harper, and Runner’s World Gear Editor Bryan Boyle; and eat lunch with Deena Kastor, among other activities.

Basically, it’s like a running fantasy camp. Consider me sufficiently geeked. Read the rest of this entry →

15

10 2015

Obstacle Race, Nike Athlete + 5K Training Plan

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Training! (Photo: RunKarlaRun.com)

A friend of mine, who’s not a runner, recently asked me for a training plan. Her husband—a chronic marathoner—signed her up for a Spartan Race. She’s run two 5Ks and a 2-miler in the past, but not recently. So she wanted something that would help her start from scratch. I’m guessing most of you have a similar friend, who sooner or later is going to sign up for that 5K or obstacle race and not know where to begin.

Thankfully, I’ve curated a few training plans for SHAPE.com with the help of top coaches, including a 5K training plan for total beginners, an obstacle race training plan, and Nike “all-around” training plan that mixes running, strength training, and yoga.

Nike+ NYC Training Plan to Become a Better Athlete

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Training at Niketown in NYC (Photo: Nike)

Every day, Nike+ NYC coaches lead runs and workouts for all skill levels on the streets of the Big Apple, using the city as a gym—no equipment needed.

But you don’t have to live in NYC to “Just Do It” with Nike+ NYC Run Club Head Coach Chris Bennett and Nike+ NYC Master Trainer Traci Copeland, who teamed up to design this exclusive plan for Shape.

With three days of training, two days of running, and two flex days per week, the plan integrates Nike+ Training Club and Nike+ Running to make you a stronger, faster, and fitter athlete, whether you’re simply looking to stay in shape or getting ready for a race.

Follow the plan at SHAPE.com.

Diva Dash Obstacle Race Training Plan

5K Training Plan, Obstacle Race Training Plan, & Nike Training Plan

Monkeying around at SHAPE Diva Dash (Photo: RunKarlaRun.com)

The annual Shape Diva Dash is dotted with fun obstacles sure to challenge your balance, strength, and speed. To help you dominate any 5K adventure run, this obstacle race training plan blends running, strength, balance, and agility training to help you finish strong.

No equipment required—just a pair of running shoes, a watch, and a nearby park or playground where you can play like a kids again. Read the rest of this entry →

10

06 2015

RnR SD Half Marathon Training Program Weeks 5 + 6

Half Marathon Training Program Weeks 5 + 6

Running San Diego (Photo: Ashley Mateo)

I have good news and bad news.

The good news: I successfully met my half marathon training program goal of two strength training sessions per week! I also hit the trail! Yay!

The bad news: There’s trouble in paradise. After 10 years as a runner, it looks like I might finally have my first running injury. Oh sure, I’ve been sideline before, but by non-running related maladies—like that time I fell off a horse and hurt my hip or that time I found out I have arthritis, which I’ve actually managed through running. (And yes, my ortho told me it’s probably genetic and encouraged me to keep running. She was so right. It rarely bothers me any more.)

After five solid weeks of training, I noticed a niggle in my left foot. Not pain, but a slight discomfort under the ball of my foot while I run. I followed the old adage: if it hurts for two days, take two days off. When I resumed running, the discomfort returned. Booooo. It’s especially frustrating since I’ve been strength training to avoid precisely this type of thing. What does this mean for my race calendar? I don’t know!!!

Goal Half Marathon Time—1:59:59
Current Half Marathon PR—2:00:30
Goal Race: Rock ‘n’ Roll San Diego Half Marathon, May 31
Tune-Up Race: The North Face Endurance Challenge NY 10K, May 3
Half Marathon Training Plan Weeks 1 + 2
Half Marathon Training Plan Weeks 3 + 4

WEEK 5

Easy: 3 miles outside

Progression: 5.15 miles on the treadmill

Strength: 1 hour strength-interval session at Westin Wellness Escapes in San Diego. This was the first time I felt the mysterious foot niggle.

Easy: 3.2 miles outside along the water in San Diego with my Shape.com editor, Ashley. Could still run totally fine, but my foot felt funky. But who cares when your run looks like this?

Half Marathon Training Program Weeks 5 + 6

California Dreaming! (Photo: RunKarlaRun.com)

Strength: 1 hour strength-interval session at Westin Wellness Escapes in San Diego.

Long: None. After feeling the foot ache two days in a row, I decided to skip the long run in my half marathon training program and take two days off. I was pretty bummed about it because I had two more days in California and had another gorgeous run planned. Read the rest of this entry →

22

04 2015

RnR San Diego Half Marathon Training Plan Weeks 3 + 4

Half Marathon Training Plan Weeks 3 + 4

Spring comes to Central Park (Photo: Phil Hospod)

Four weeks down, eight weeks to go on my half marathon training plan for the Rock ‘n’ Roll San Diego Half Marathon. My tune-up race at The North Face Endurance Challenge 10K is less than four weeks away. How’d my last two weeks of training go? Comme ci comme ça.

I’m aiming to run four times a week, following a half marathon training plan from Greg McMillan’s book You (Only Faster). I’m also slowly building my mileage from my winter base of 20 miles per week to 30 miles a week and beyond. Last week I said: “I want to get off the road and onto dirt once a week during my runs. I also want to up my strength training from once to twice a week.” Um, not so much. I had some great workouts, but did zero trail running, minimal strength training, and missed a long run. Thus the comme ci comme ça.

Half Marathon Training Plan Weeks 3 + 4

Announcing at the Scotland Run (Photo: Phil Hospod)

But I also announced at the Scotland Run 10K with 8,000 runners, some in kilts, storming Central Park. Announcing is always a highlight of my week. If I can’t run a race, the next best thing is announcing at one!

So here’s the run down on my last two weeks of training.

Goal Half Marathon Time—1:59:59
Current Half Marathon PR—2:00:30
Goal Race: Rock ‘n’ Roll San Diego Half Marathon, May 31
Tune-Up Race: The North Face Endurance Challenge NY 10K, May 3
Half Marathon Training Plan Weeks 1 + 2

WEEK 3
Half Marathon Training Plan Weeks 3 + 4

The U.N.

Fartlek: 3.65 miles outside. After a warm-up, I ran 1 minute on, 1 minute off fartleks. It was a solid workout and I was pushing really hard by the end. I ran past the United Nations, which is a beautiful complex.

Hills: 4 miles on the treadmill. I ran 10 x 1-minute hill repeats at a 5% incline, roughly the incline I’ll face at Bear Mountain. Got a great sweat going on this one. Big bonus: Positive K’s “I Got A Man” came up in my running mix. I usually run with all my music on one giant shuffle, so I don’t actually repeat songs all that often. Yeah, I was super pumped! Pretty sure I got some stares as I rapped and gestured along. “But how you talking? Pshaw, whatever!”

Easy: 5.4 miles on the treadmill. I’ve been doing all my easy runs as progression runs, but still felt great the whole time on this one. Watching A League of Their Own didn’t hurt either!

Strength: Tacked this onto the easy run above. Did some planks, push-ups, and what not, followed by foam rolling, just so I could watch more of A League of Their Own.

Long: 0 miles! Ahhhhhh! Totally skipped what was supposed to be a 9-miler. Why? No good reason whatsoever. I had a bad bout of cramps, and I just wasn’t in the mood. Told myself I’d do it the next day. But I slept oddly and cranked my neck, so the next day and the day after that were a wash. I didn’t run for 3 days in a row. Instead of trying to make up the long run, I decided to just plow ahead with my half marathon training plan. Read the rest of this entry →

08

04 2015

Jerusalem Half Marathon Training Or Lack Thereof

half marathon training

Jerusalem Half Marathoners run through the old city. (Photo: Yonatan Sindel/Flash90-Israel Tourism/Flickr)

I’ll come straight out with it: the wheels have fallen off my Jerusalem Half Marathon training.

In just three weeks I’ll be at the starting line of the race as part of a press trip sponsored by the Israeli Ministry of Tourism in cooperation with El Al Airlines.

I’ve already told you why the race is especially meaningful to me and laid out my Jerusalem Half Marathon training plan.

But I had yet to decide if I would use the race as a sub-2 hour half-marathon personal record attempt or a training run for a PR attempt later in the spring.

Newport Liberty Half Marathon

This is how I felt after the Newport Liberty Half Marathon. (Photo: RunKarlaRun.com)

Well, I’ve decided.

While the runs I’ve been doing indicate that I am in or near PR shape, I haven’t put in the mileage I’d like to. Rather than have another crash and burn attempt, like my run at the DirectEdge Newport Liberty Half Marathon in the fall, I’d rather keep training, get my mileage up and use the race as a hilly, long run. Then I’ll target another race in April or early May as my big PR attempt.

This is all mainly coming out of my recent trip to Switzerland and Austria. (Posts to come!)

1) It took me longer to get over jet lag than I would have liked. It was a 6-hour time difference and took me four full days to adjust to the point where I didn’t want to take a nap every moment of every day. Jerusalem is a 7-hour time difference and I’ll have been there for three days before I toe the line. I don’t want to get my heart set on a PR when my body will likely be dazed and confused. Unfortunately, I’m just one of those people who needs lots of sleep.

half marathon training

This trail through the Apls proved slippery for running without traction. (Photo: RunKarlaRun)

2) I meant to run every day on my trip. I really did. But I forgot to pack my Yaktrax. Crucial mistake. In the Austrian ski town of Sankt Anton am Arlberg, where I spent most of the trip, the roads weren’t even remotely safe for running—no shoulder, no sidewalk, steep inclines covered in ice, blind turns, and ski buses speeding by.

Trails abounded, but they were covered in packed snow and ice. I went for one run on a gorgeous trail intended precisely for walking and running, but it was so icy it took me 80 minutes to cover 4.5 miles. After nearly wiping out three times, I realized baby steps were the only way I’d get through the run.

But I cross-trained galore throwing in curling, snowshoeing, cross country skiing, downhill skiing and swimming at my hotel pool.

3) I came home from the trip with a mystery pain under the ball of my left foot. I don’t notice it at all while walking. But it was bad enough that I curtailed my first run at home after just a mile and hopped on the bike instead. I did three more runs of increasing mileage, but still felt the pain lurking, especially on the road more so than the treadmill. I’m guessing I bruised a bone or something. I’ve been babying it in case it’s something more serious. Read the rest of this entry →

27

02 2014

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