Can I Run a Sub-1:50 Half?
I don’t know if I can run under 1:50, but I won’t know unless I try, right? To do this, I will have to run under an 8:20 pace. For 13+ miles. It’s not going to be easy.
Or maybe it’ll be easier than I think since I’ll be running it on the new flat and fast Snohomish River Run Half course. How flat? We’re talking only 115 feet of elevation gain. And the course runs along the beautiful Snohomish River. You know, any time you’re running along a river, you’re going to be on a pretty flat course.
I’ve come up with a training plan for this goal – my own training plan based on past plans I’ve used, including the one my friend Mel made for me when I smashed my sub-2:00 half, coming away with a 1:52. That 1:52 was a year ago, but I feel like a smarter and stronger runner now, and I think that if I train well, I can do it. Here’s my half PR plan:
- Follow my training plan, which includes speed work, recovery and long runs with goal-pace running worked into them.
- Get back into the habit of strength work. I’ve fallen off the strength routine I was in and need to get back to it. It needs to be a short and effective routine – unfortunately 6 Week 6 Pack was just a tad too long, which makes it hard to fit into my schedule. I am going to use Ripped in 30 because it’s more of a whole-body strength routine and it’s 25 minutes.
- Healthy, smart eating. I’m already doing this; I just need to continue what I’m doing. I may have lost a half a pound this week. That is something. And I know since I’m very close to my goal weight that losing those last few pounds can be difficult and can take time. If I can get my weight at or under 150, it’ll help. I’m only about 3 pounds away from that.
- Cross training. I’m dying to get a road bike. I have asked for one for my birthday at the end of September, but I am impatient and don’t want to wait. I’m also itching to get back in the pool for some reason, so I’m going to go with it.
- Know the course. I plan to go ride the Snohomish River Run half marathon course either on my mountain bike or a new road bike. *wink*
- Stretching and foam rolling to ward off injury.
The Snohomish River Run Half Marathon and 10K
Come run the Snohomish River Run with me! It’s only $65 if you register before September 1. (There’s also a 10K that’s only $45 if you register before Sept. 1.) The half marathon course, which starts at Rotary Park in Everett and runs on the Lowell Riverfront Trail and on Lowell-Snohomish River Road, was designed to be fast! Not only is it flat, but it’s relatively straight.
Half marathoners will pass 10 aid stations along the way, which will have water and gels. Registration includes a race goodie bag, a long-sleeve technical shirt, finishers gift, pre/post event food, drink and festivities. For more information, visit http://snohomishriverrun.com or visit the Snohomish River Run on Facebook.