Half Marathon Training/Phase One: Week Three

 

The week of Christmas wasn’t all that productive but I still consider it a good week. Hectic schedule and traveling over the holiday didn’t give me a lot of time to train. I had a wonderful time visiting with my daughter and her family in Indiana over the Christmas weekend so missing a few miles is worth it to me.

Week three of my training consisted of five workouts:

Monday: Overslept, missed my running opportunity. DOH!
Tuesday: Strength training: push-ups, sit-ups, squats
Wednesday: 12 minute run/2 minute walk/12 minute run on the treadmill
Thursday: Rest day/Travel day
Friday: Ran 3.1 miles at a comfortable pace
Saturday & Sunday: Spending time with family
Monday: Rest day/Travel day

 

A very light week for sure. Next week should be a little better!

Half Marathon Training/Phase One: Week Two

I’m starting to feel like I’m getting back into my training mindset now. I’m not where I was at this time last year but I’m ahead of where I was at two years ago. Overall, I think my physical condition is right where it should be even it’s not where I wish I were.

My body weight is 5.8 pounds heavier than this time last year and it’s 15.2 pounds heavier than when I ran in the St. Jude Rock ‘n’ Roll Nashville Half Marathon. Sure the extra 5.8 pounds is slowing me down a bit but I’ve got plenty of time to lose the 15.2 pounds before the end of April 2017. I’m probably not going to lose any significant weight with two holidays in back-to-back weeks but after New Year’s Day it will be time to really focus on my diet. I’ve used “MyFitnessPal” to track my calories and fat intake in the past. I haven’t used it in awhile but it’s about time to break it out again. I haven’t found a better food tracker than “MyFitnessPal”. They have an excellent database to pull nutrition information from.

Week two of my training consisted of five workouts:

Monday: Four mile run at a comfortable pace.
Tuesday: Strength training: push-ups, sit-ups, squats
Wednesday: 10 minute run/2 minute walk/10 minute run on the treadmill
Thursday: 4 minute run/1 minute fast run + 2 minute walk (x6)/4 minute run on the treadmill
Friday: Rest day
Saturday: Five mile run at an easy pace
Sunday: Rest day

I’m not a big fan of running on the treadmill but for my speed work it seems to work better. I have better control of my running pace on the treadmill. When I do speed work on the road I’m never really sure about my pace and tend to push harder than I should. Even using the treadmill this week I had a little soreness in my right hip. The soreness only lasted a day and honestly, it could have been caused by the squats on Tuesday. It’s all fine now though.

Week three will involve some holiday travel so my workout schedule may have to be modified a bit. Not concerned. I know I have to be a flexible this upcoming week.

Merry Christmas! If you don’t celebrate the birth of Jesus this week then Happy Whatever it is You Celebrate!

 

St. Jude Children’s Research Hospital 

For the second year in a row I’ll be running in the St. Jude Rock ‘n’ Roll Nashville Half Marathon. Last year I just ran in the event but after experiencing the event and seeing so many people running to support St. Jude Children’s Hospital I decided to do the same in 2017. I decided my goal would be one hundred dollars for every mile of the run. That comes out to $1320. [EDIT: Math is not my strong suit. After further review, my goal is $100 per mile + $10. LOL!]

I signed up for the 2017 event shortly after finishing the race last year. The event seemed so far away I thought it was too early to start my fundraising campaign so I held off on asking anyone to support my cause. On November 29th, which was #GivingTuesday I decided this would be a good time to start raising money for St. Jude. I emailed a bunch of friends and family and posted a link on Facebook and twitter. The response was way beyond my expectations. In seventeen days, not only did I reach my goal–I exceeded it!

I’ve reached $1430 from online donations. I have another $40 in cash to forward to St. Jude. That makes a grand total of $1470 donated in seventeen days! Just awesome. When I started I wasn’t sure I’d make it to $500 so to say I’m overwhelmed by the support I’ve received would be an understatement. Thanks so much to everyone who has supported me. I’m still a little shocked by how quickly so many came out to support this cause.

Just in case you’re not familar with the St. Jude Children’s Research Hospital, they lead the way in the treatment of childhood cancer any other life-threatening diseases. Treatments invented by St. Jude have helped push the overall childhood cancer survival rate from 20% to 80% since it opened more than 50 years ago.

I’ve already reached my goal but I still have almost 133 days until the Half Marathon. I think I should continue to fundraise until the day of the race. I have no idea how much further I can go with this but it will be interesting to see the progress. So if you haven’t donated yet, please do. Today! Don’t wait. You can donate to my campaign by clicking on the graphic above or taking your web browser to, http://heroes.stjude.org/rickhannon

Thanks again to everyone who has supported me in supporting St. Jude. Please consider supporting this wonder organization.

Happy Holidays!

Half Marathon Training/Phase One: Week One

I’m back at it again! Last week I started my twelve week phase one training for the Augusta University Half Marathon to be held on February 26, 2017. Phase two will begin immediately after the Augusta University event. Phase Two will be my prep for the St. Jude Rock ‘n’ Roll Nashville Half Marathon and the OneAmerica 500 Festival Mini-Marathon in Indianapolis. The Nashville Half Marathon will be held on April 29th and the Indy 500 Festival Half Marathon is just one week later.

I’ve cut back my miles quite a bit since July the 4th and I really didn’t monitor my weight gain. I’m feeling those extra pounds now that’s for sure. Both speed and endurance are suffering. It’s not like I’m all that fast anyway so it shouldn’t take very long to improve. Once the miles start picking up the pounds should start dropping off as well. Let’s hope so anyway.

Week one started a little differently than my usual training. I spent the week in very chilly Nebraska. My wife and I stayed at her sister and brother-in-law’s farm. It’s located about six miles from any paved roads. When I say it was chilly what I mean is it was chilly for me anyway–especially since I live with mostly mild temperatures during the fall/winter in Georgia. And the hills! Oh my goodness. Most people think Nebraska is flat but let me tell you the eastern portion of the state is no where near flat. When I run my usual six mile route at home I have 180 to 230 feet of elevation to climb along the way. My first run in Nebraska was exactly six miles but the elevation during the course of the run totaled over 700 feet of elevation climb. A few of the hills looked like small ski slopes. The photos just don’t do it justice.

   
   
That first day of running the temperature was below 20 degrees with a pretty good wind blowing, especially on the last two miles. With the hills, and cold air I was definately sucking wind at times. I even had to walk some portions. It was nice to have a change of scenery though. Some of you might not think Nebraska is all that pretty but if you look close you will find some beauty.

My second run in Nebraska was much shorter. I only ran about 2.25 miles. It was even colder than the first day and the wind was much stronger. The first mile started with a long, steep hill and things didn’t get much easier. By the time I finished the first mile I was gasping for air. That’s when I decided to turn around and head back. The return back to the farm was much easier than the run out. Had I realized this I would have gone out at least a half to one mile further.

I intended to run on our last day in Nebraska but that morning when I got up the winds were blowing about 20 miles an hour so the temperature with wind chill was 5 degrees. I decided to cancel that one.

It was a short training week but it’s only week one. I’m not quite feeling like I’m back in the groove of things but it’s a start in the right direction. Last year I thought I was crazy for running in one half marathon and now in 2017 I’ll be running in three of them in the first half of the year. This has certainly changed my perspective on my training and right now I don’t feel any urgency to get back to that level. That’s a good thing isn’t it?