Running-Wizard

1

Plan derailed 5 weeks before goal race....help! (Read 35 times)

kristin10185


I race in SparkleSkirts

    Okay friends, I'm bugging out a little.....

     

    HELP!

     

    So I am training for a half marathon on October 12th. It will be my first. I decided on a 20 week Running Wizard plan. For my plan Aerobic Phase was mostly easy miles with a weekly up-tempo "out and back" that is on the short side (between 3 and 4.5 miles depending on the week), an "easy fartlek" of about 30-40 minutes with a warm-up and cool down, an aerobic run (5-6 miles) and a weekly long run (longest was 11 miles). That phase went swimmingly. Of course there was some hiccups, but overall I completed most of the planned runs.

     

    My Hill phase was supposed to be 3 weeks long for me, but I missed the first week due to my knee bugging me and wanting to go easy to pre-empt injury, but completed the workouts in the last 2 weeks of the phase and it went ok.

     

    And that is when things fell apart. The next 5 weeks were supposed to be the speedier stuff. 2 weeks of Anaerobic phase and 3 weeks of Coordination. I blew these phases. I just couldn't handle the speedwork. Running has NOT been going well lately. The total unraveling of my plan went as follows:

    What was supposed to be my first week of Anerobic phase I was on vacation. I was able to get several runs in, but as they were in new and unfamiliar territory and the weather was less than ideal (I was in Southern Florida so either it was ridiculously hot and humid or POURING rain for all my runs there) so I skipped the intervals and just ran as much as I could and as well as I could that week. What was supposed to be week 2 of Aneorbic phase (last week) I sucked at LIFE. The weather was mostly humid (I do NOT do well in humidity) and something was just WRONG with my body. My calves were cramping way way more than normal (this is a problem I have had in the past), my legs have felt like lead. I have struggled to even maintain EASY paces (seriously I have found myself slipping ABOVE 14 MINUTE MILES.....which I was not even that slow a year ago when I was a brand new runner)..... I have struggled not to WALK during my runs, and have a few times for the first time in like a year. I have been cutting runs short and skipping runs. And I have not done a single damn interval workout. The only run that has felt good in like 2 weeks was a 4 mile race on Saturday in which it was a somewhat challenging, hilly course (Central Park) and I easily maintained paces in the low-to-mid-10s without putting forth "race" effort. Annnnd I have also not done a long run in like.....oh god.....3 or 4 weeks?!

     

    I am supposed to be in Coordination phase. But since the phases are supposed to build off each other I think I should just scrap the plan and just get miles in...... I have the rest of this week, and then 2 weeks left until taper starts. I like Running Wizard, and will probably try it again for my next half but not this one. And I am willing to readjust my time goal. Running Wizard seems to be delusional and thinks I will finish in 2:06:XX with a 9:41 pace or something ludicrous. I finished a 15K at a 10:08 pace last month that was not completely all-out, but I don't know if I could have sustained much faster if I had to go over 3.5 miles further. I think the best I can reasonably hope for is probably a 2:15:XX finish/between a 10:15 and 10:20 pace. AT BEST. And that's fine.

     

    Just.....what should I do in these last 3 weeks before taper to best benefit my half? I am assuming I can't just jump into Coordination workouts when I skipped Anaerobic phase entirely right?

    PRs:   5K- 28:16 (5/5/13)      10K- 1:00:13 (10/27/13)    4M- 41:43 (9/7/13)   15K- 1:34:25  (8/17/13)    10M- 1:56:30 (4/6/14)     HM- 2:20:16 (4/13/14)

     

    I started a blog about running :) Check it out if you care to

    kristin10185


    I race in SparkleSkirts

      If this helps, this is what the next few weeks were supposed to look like:

      5 weeks before race

      PhaseDateRankWorkoutDistanceDurationPaceRPEMin
      Max
      Coordination 9/8/2013
      Sunday
      4

      Easy Fartlek

      4 mi

      (3 - 4.5 mi)

      48:00

      (40:00 - 52:00)

      11:52 / mi

      (12:53 - 11:14 / mi)

      2 - 6 142 186
        9/9/2013
      Monday
       

      Rest Day

           
      Coordination 9/10/2013
      Tuesday
      4

      Easy Fartlek

      4 mi

      (3 - 4.5 mi)

      48:00

      (40:00 - 52:00)

      11:52 / mi

      (12:53 - 11:14 / mi)

      2 - 6 142 186
      Coordination 9/11/2013
      Wednesday
      3

      Out & Back

      3 mi

      (2.5 - 3.5 mi)

      32:00

      (28:00 - 35:00)

      10:06 / mi

      (10:59 - 9:36 / mi)

      4 - 7 164 191
        9/12/2013
      Thursday
       

      Rest Day

           
      Coordination 9/13/2013
      Friday
      5

      Cut-Downs

      (15 minutes warm up, 15 minutes cool down)

      2 sets of 3 X 100m at

      0:33 / 0:32 / 0:30

      Gradually faster; repeat 2 - 6 142 186
      Coordination 9/14/2013
      Saturday
      1

      Out & Back or Long Race

      6.5 mi

      (5.5 - 8 mi)

      1:10:00

      (1:00:00 - 1:17:00)

      10:21 / mi

      (11:18 - 9:51 / mi)

      4 - 7 164 191

      4 weeks before race

      PhaseDateRankWorkoutDistanceDurationPaceRPEMin
      Max
      Coordination 9/15/2013
      Sunday
      2

      Long Jog

      6 mi

      (4.5 - 7 mi)

      1:16:00

      (1:04:00 - 1:23:00)

      12:37 / mi

      (13:46 - 12:00 / mi)

      1 - 3 131 153
        9/16/2013
      Monday
       

      Rest Day

           
      Coordination 9/17/2013
      Tuesday
      4

      Easy Fartlek

      3.5 mi

      (2.5 - 4 mi)

      40:00

      (34:00 - 44:00)

      11:41 / mi

      (12:45 - 11:07 / mi)

      2 - 6 142 186
      Coordination 9/18/2013
      Wednesday
      3

      Out & Back

      2.5 mi

      (2 - 3 mi)

      27:00

      (23:00 - 29:00)

      9:51 / mi

      (10:40 - 9:17 / mi)

      4 - 7 164 191
        9/19/2013
      Thursday
       

      Rest Day

           
      Coordination 9/20/2013
      Friday
      5

      Cut-Downs

      (15 minutes warm up, 15 minutes cool down)

      2 sets of 3 X 100m at

      0:33 / 0:32 / 0:30

      Gradually faster; repeat 2 - 6 142 186
      Coordination 9/21/2013
      Saturday
      1

      Out & Back or Long Race

      6 mi

      (5 - 7 mi)

      1:03:00

      (54:00 - 1:09:00)

      10:14 / mi

      (11:10 - 9:43 / mi)

      4 - 7 164 191

      3 weeks before race

      PhaseDateRankWorkoutDistanceDurationPaceRPEMin
      Max
      Coordination 9/22/2013
      Sunday
      2

      Long Jog

      5.5 mi

      (4.5 - 6.5 mi)

      1:11:00

      (1:01:00 - 1:19:00)

      12:37 / mi

      (13:46 - 12:00 / mi)

      1 - 3 131 153
        9/23/2013
      Monday
       

      Rest Day

           
      Coordination 9/24/2013
      Tuesday
      4

      Easy Fartlek

      3 mi

      (2.5 - 3.5 mi)

      38:00

      (32:00 - 41:00)

      11:41 / mi

      (12:45 - 11:07 / mi)

      2 - 6 142 186
      Coordination 9/25/2013
      Wednesday
      3

      Out & Back

      2.5 mi

      (2 - 3 mi)

      24:00

      (20:00 - 26:00)

      9:43 / mi

      (10:36 - 9:13 / mi)

      4 - 7 164 191
        9/26/2013
      Thursday
       

      Rest Day

           
      Coordination 9/27/2013
      Friday
      5

      Cut-Downs

      (15 minutes warm up, 15 minutes cool down)

      2 sets of 3 X 100m at

      0:33 / 0:32 / 0:30

      Gradually faster; repeat 2 - 6 142 186
      Coordination 9/28/2013
      Saturday
      1

      Out & Back

      5.5 mi

      (4.5 - 6.5 mi)

      58:00

      (49:00 - 1:04:00)

      10:06 / mi

      (11:07 - 9:36 / mi)

      4 - 7 164 191

      2 weeks before race

      PhaseDateRankWorkoutDistanceDurationPaceRPEMin
      Max
      Taper 9/29/2013
      Sunday
      2

      Jog

      5 mi

      (4 - 5.5 mi)

      1:02:00

      (52:00 - 1:08:00)

      12:37 / mi

      (13:46 - 12:00 / mi)

      1 - 3 131 153
        9/30/2013
      Monday
       

      Rest Day

           
      Taper 10/1/2013
      Tuesday
      4

      Easy Fartlek

      3 mi

      (2 - 3.5 mi)

      34:00

      (29:00 - 37:00)

      11:41 / mi

      (12:45 - 11:07 / mi)

      2 - 6 142 186
      Taper 10/2/2013
      Wednesday
      3

      Out & Back

      2 mi

      (1.5 - 2.5 mi)

      22:00

      (19:00 - 24:00)

      10:17 / mi

      (11:14 - 9:47 / mi)

      4 - 7 164 191
        10/3/2013
      Thursday
       

      Rest Day

           
      Taper 10/4/2013
      Friday
      5

      Jog

      2 mi

      (1.5 - 2 mi)

      23:00

      (20:00 - 26:00)

      12:30 / mi

      (13:38 - 11:52 / mi)

      1 - 3 131 153
      Taper 10/5/2013
      Saturday
      1

      5k or 10k Race or Time Trial

      (15 minutes warm up, 15 minutes cool down)

      5k or 10k

      27:52 or 58:06

      6 - 9 186 205

      Race week

      PhaseDateRankWorkoutDistanceDurationPaceRPEMin
      Max
      Taper 10/6/2013
      Sunday
      3

      Jog

      4 mi

      (3 - 5 mi)

      53:00

      (45:00 - 58:00)

      12:37 / mi

      (13:46 - 12:00 / mi)

      1 - 3 131 153
        10/7/2013
      Monday
       

      Rest Day

           
      Taper 10/8/2013
      Tuesday
      5

      Jog

      3.5 mi

      (2.5 - 4 mi)

      43:00

      (36:00 - 46:00)

      12:26 / mi

      (13:34 - 11:48 / mi)

      1 - 3 131 153
      Taper 10/9/2013
      Wednesday
      2

      Up-Tempo

      (15 minutes warm up, 15 minutes cool down)

      1 mile

      9:13

      Run Strongly Evenly

      5 - 7 176 191
        10/10/2013
      Thursday
       

      Rest Day

           
      Taper 10/11/2013
      Friday
      4

      Jog

      1.5 mi

      (1.5 - 2 mi)

      21:00

      (18:00 - 25:00)

      12:45 / mi

      (13:53 - 12:03 / mi)

      1 - 3 131 153
      Race 10/12/2013
      Saturday
      1

      THE RACE

      Half Marathon

      2:06:55

      9:41 / mi

           

      PRs:   5K- 28:16 (5/5/13)      10K- 1:00:13 (10/27/13)    4M- 41:43 (9/7/13)   15K- 1:34:25  (8/17/13)    10M- 1:56:30 (4/6/14)     HM- 2:20:16 (4/13/14)

       

      I started a blog about running :) Check it out if you care to

      Supersono99


        Sounds like following the plan has turned into a job instead of an enjoyable hobby for you. It's lost the fun aspect. You said you did well in the aerobic phase, why don't you convert these runs into those, easy fartle, jog, aerobic, out and back and long aerobic. Just run, if you're throwing a time goal out the window just try to find the enjoyment that t seems you lost.

          Sounds like following the plan has turned into a job instead of an enjoyable hobby for you. It's lost the fun aspect. You said you did well in the aerobic phase, why don't you convert these runs into those, easy fartle, jog, aerobic, out and back and long aerobic. Just run, if you're throwing a time goal out the window just try to find the enjoyment that t seems you lost.

           

          I agree with this! Sorry you're so stressed about it, Kristin!

           

          Practical suggestions: yeah, I would forget about doing the coordination phase (you're right, it makes no sense if you haven't done the build-up), just do aerobic running for the next 3 weeks and then taper for 5-7 days before your race. The main thing really is "just run". If you start feeling good about it, do as Supersono suggested and throw in an out and back or some fartleks. Based on your log, shoot for around 25 miles/wk. I would try to get in at least one more long run of 8-ish miles, preferably two IF you feel up to it.

           

          I would not even think about THE RACE right now. It's entirely possible you'll conclude that you're not ready for it, but right now we need to get you back in the mindset where you enjoy getting out the door for your runs! Just think about running today. When you're done with today's run you can start thinking about tomorrow's run. Nothing further in the future.

          northernman


          Fight The Future

            Don't panic, Kristin. This is all about the journey, not the destination. You can still do great and have a good time in the race (by "good time", I mean a pleasurable experience). I agree with Super and RunH. I'm not an expert, but my recommendation would be to cut short the taper to just about 1 week, as Harriet says. If your mileage is low, you won't need much taper. That gives you an extra week to do mileage. Most runs, run easy. I would do one or two fast runs per week, but not too fast. I really think that easy running over hills is a huge help, but not to do it too close to a race. Also, strides are really helpful for speeding up your brain without tiring your legs too much. Good luck!

              Kristin...paging Kristin...are you there?

              kristin10185


              I race in SparkleSkirts

                Yes sorry! haven't been on here much lately! Thanks guys for advice.... so far I have just been running as much as I can and not doing speedwork other than fartleks!

                 

                Kristin...paging Kristin...are you there?

                PRs:   5K- 28:16 (5/5/13)      10K- 1:00:13 (10/27/13)    4M- 41:43 (9/7/13)   15K- 1:34:25  (8/17/13)    10M- 1:56:30 (4/6/14)     HM- 2:20:16 (4/13/14)

                 

                I started a blog about running :) Check it out if you care to