Run Less Run Faster - 16 week Half Marathon training

I am doing the "Run Less Run Faster" 16 week Half Marathon Training Program.  If you want the program buy the book it has great advice and explains not only the how but why as well.

Below will just be my personal experiences with the various days in the training program.  I started the program on July 1, 2014 and will finish a few weeks before the Las Vegas Rock 'n' Roll Half Marathon.  During this time I have a 10k race and another half marathon I will also be running but I will attempt to keep those at training pace vs. race pace to ensure I don't over extend myself as per this program....already paid for them otherwise I wouldn't be doing them as the program suggests one not tempt the race pace. :)


With this program there are 3"Key Runs" per week, 2 cross training days and up to 2 rest days or other cross training non-run days. The program is very specific about the 3 and 2 approach so that is what I will be doing.  Cross training for me will be on my bike and runs will be as dictated by the program with each week repeating type but not the actual same run or distance.

Please note for myself, my warm up and cool down are done is outside of the "Key Run" but still part of reported mileage total.

Run 1 = Track Repeats
Run 2 = Tempo Run
Run 3 = Long Run

Week 1/16

Key Run 1 - Track Repeat: Thanks to my new Garmin Forerunner 620 I was able to put the distance in and go for a run anywhere and when the distance was done I took my 90 rest.  I had forgotten to set my Garmin up (just got it and this was the first run with it) so that it auto paused so this totally messed with my overall time and pace but the effort fell like it was all out and my heart rate (HR) confirmed that.  Total mileage = 4.17 miles or 6.71 km

Cross Training: Planned but did not do - spent day doing yard work instead.

Key Run 2 - Tempo Run:  Wow with the heat and humidity today even my mid-morning (930am) start time didn't help to keep this run cool.  The easy miles before and after were done at a fast walk pace as that got my heart rate right up there, and the Short Tempo miles were not my best but by HR I was going about as fast as I could...amazing how heat and humidity can slow you down but still raise the HR.  Total mileage = 7.27 miles or 11.70 km.  A mile and a bit more than intended but ended up on the far end of the park and had to walk back to the car still.  :) And as a side note I got sun burnt on my morning run...CRAZY!

Cross Training: Yeah didn't happen-still feeling the effects of the heat...moving long run from Saturday to Sunday to make sure the heat didn't do too much damage - not used to running in it - -25C I can do - that is just winter gear but +30C and humid - can't take off any more gear :)

Key Run 3 - Long Run: long slow run...temp +21 -24C, slight breeze - much better than Thursday. 9.32 miles or 15km in total

Week 1 total - 20. 76 miles or 33.41 km

Week 2/16

So far no running this week - turns out I have a major infection in my mouth, lots of pain, inflammation and tomorrow a trip to the dentist for my b-day (wow not what I had planned to do)...got antibiotics this morning (July 9)at the ER and feeling a bit better now - but not going to do anything but curl up on the couch with an ice pack and some NSAIDs and catch up on Cosmo's (Documentary).  Hopefully by Friday I will be back to running and pain free (fingers crossed).

Ressurecting my derelict blog...with "Run Less Run Faster" using my Garmin Forerunner 610

Oh where oh where has my little blog gone, or where or where could it be...                         

Yep it's me...been a while I know and I am sorry...I let the stress and craziness of life/work take precedence over a lot of things lately and forgot that I need to make me my own priority...'cause no

one else will do it for me... this not an excuse... just an observation/explanation.  But I think I need this more than you do, I need a place to express, ramble, organize and catalogue my running, fitness, nutrition and other life stuff...as I have said the good, the bad and the WTF!

So with out going into all the stuff that has kept me away from the blog...lets start with where things are now...7 days till my 39th Birthday and feeling a little in awe of the whole thing...like WOW!  If I asked the teenage me what I'd be at 39...I would have said OLD...but I don't feel old, in someways I feel like my life has just started to be something to enjoy...made it though university, found a good job, made a home and life for myself...it was all hard work and I now see my focus changing from getting those things to using those things to make the rest of my none academic/work life more enjoyable.

For me running is part of that. Destination running I think will be a huge part in that. Vegas Rock 'n' Roll Half Marathon in November will be my first destination run that I can't drive to in a few hours and I already have my place for that run secured...still need the flight and hotel - but hoping for a deal of course.



As always I am also thinking further ahead... I already picked up books regarding Iceland and I am still thinking that will be the 2015 destination for a midnight sun half marathon run...but along with that comes this drive to become a better runner...to run smarter...to prevent injury...to become stronger.

Running had in training for my first half become all about miles...just run...run through the head cold, run through the anaemia (treated with iron supplements) and run through the stress at work - don't think just run...and it was okay...not great but okay.

Then I stepped on a deer antler. Okay that needs some explanation - I use deer antler sheds as a dog treat dogs love them and they are good for their teeth and joints. When I have too it is the cut up, uber-expensive versions you get at a pet store, but when I can, I get shed from friends who have found them while out hiking.  So this was one of those, still pointy and very unforgiving when stepped on.   It cut up the bottom of my foot pretty good, bleed like a bugger too...and it bruised the heck out of my left arch. Even walking became painful.  After a few days with there being problems putting full pressure on that foot I went to the doctor and got an x-ray....the x-ray showed no bone damage/breaks (thank God) so the doctor said it was "just" soft tissue damage...damn soft tissue can hurt. :(

In the coming weeks I found that the tendons in my arch would tighten right up after walking and that as fate would have it only walking really helped stretch them out...so walking it was - not running - walk in the morning, coffee breaks, at lunch and in the evening...while doing this I would think about running and I decided it was time to re-visit my running training plan.  I set to reading a few books...meanwhile after about 2 weeks of just walking I was back to running BUT I kept my runs short and slow just to make sure I was healed and ready to go.

"Run Less, Run Faster" by Bill Pierce, Scott Murr, Ray Moss and Amby Burfoot has been a big part of "Runners World" Magazine...and well...the title was very appealing... but inside it talks about training smart, injury prevention and getting stronger - all the things that I have had rattling in my head about what I wanted to see...besides just more miles.

I have now begun the 16 week half marathon training plan.  This program will take me to within weeks of Vegas and though the Edmonton Half...I am 2 runs into the first week and must say I don't think I have ever trained this hard before or thought so much about running while running or so much about it while not running...it is crazy.

Anyone who knows me knows I love my running gadgets and with the demise of my Garmin Forerunner 405 (it was 5 years old) I had to find a new "running buddy".  After a lot of research, review reading and himming and hawwing I decided to go with the Garmin Forerunner 610 - maybe more watch then a runner at my level needs but wow it is cool! :)

This was my early birthday present to myself...it not only replaces my Gymboss for intervals, it can do intervals by time or distance or both, it can show up to 4 metrics of my choosing on my run screen and it has measures like cadence, vertical oscillation and ground contact time as well as V02 max estimator and a recovery adviser...it took me an entire afternoon to set it up exactly how I want it and with that I was ready to embark on this new training.  I will post more about the Garmin Forerunner 610 as I get into what it all means, but with only 2 runs in so far I want to see where things are at over the next 30 days...so watch for that summary in early August.


That is where I am now...I will be restarting the 30 day challenge AB, Squats and Push-ups with some minor tweaks in the coming days so stay tuned for that too.

11.44 miles or 18.41 km in so far this week and more to come on Saturday...feeling strong and determined!

Namaste