Please look at rotation!!!! Please, please!!!

[RWattier]

I am in my final stages of training for the Half Marathon and have only one month to go before I will run it. I combined Hal Higdons beginner rotation with High Intensity rotation from Cathe and also a Body Fat burning workout to shape the legs. Am I missing something during any of the weeks? Too heavy on lower body? Not enough stretching? let me know - - I have spent hours putting this together and need some fresh eyes to see it!

WEEK ONE 04/04/05-04/10/05 (16.5 miles to 20)

Monday: 4.5 mile jog/Imax intervals 1-5
Tuesday: OFF/yoga stretch
Wednesday: Pilates/Boot Camp
Thursday: KPC
Friday: HSTA/10 minute ab workout
Saturday: 8 mile jog
Sunday: MIS plus thirty minute jog (4 miles)

WEEK TWO 04/11/05-04/17/05 (19 MILES)

Monday: Legs and glutes/5 mile run
Tuesday: OFF – yoga
Wednesday: Pilates/5 mile run
Thursday: ME and run 20 minutes
Friday: Cardio and Weights
Saturday: 10K/PLB
Sunday: Kick Max

WEEK THREE 04/18/05-04/24/05 (22 MILES)

Monday: 5 mile run, plus ten minutes core
Tuesday: OFF
Wednesday: Pilates/Legs and Glutes
Thursday: Pilates/ 5 mile jog
Friday: Imax 2
Saturday: Body Max
Sunday: 9 mile run/yoga

WEEK FOUR 04/25/05-05/01/05 (22 MILES – HALF MARATHON!!)

Monday: 4 mile run/yoga
Tuesday: OFF
Wednesday: Pilates/PH
Thursday: Pilates/2 mile run
Friday: OFF
Saturday: 3 mile run
Sunday: 13.2 miles – Half Marathon Day

 

[Author]

You got me. I did look. Wish I could help, but I can't -- I'm unfamiliar with the other workouts that you're doing.

Sorry.

 

[RWattier]

Hey there, for anyone out there - pilates is mainly done for stretching and flexibility as well as developing core strength - its also meditative. Thanks!

 

[lcsavik_85]

I bet if you posted this in the Open Discussion forum you'd get more educated answers.
You rotation looks great, but I haven't a clue about training for a Marathon!

~Reece Out~

 

[pressju]

Reba I am a long time runner (5 marathons, dozens of halfs) so here are my thoughts. I would do a much easier workout the day before those long runs - maybe thirty minutes easy cardio and then 30 minutes yoga. Also recovery day after the long run should include yoga/stretching. The key to successful distance running training is keeping your legs fresh for the long runs, and staying hydrated especially the day before the long runs. Let me suggest something like this for 2 weeks:

M: 4 mile easy run (this would be after a long run Saturday)
Tuff/yoga
Wed:ME + 20 minute run (push it a bit with a few fast 1 minute pick ups)
Thurs:4 mile easy run + Pilates
Fri:Boot Camp or PH
Sat: Pilates/Yoga + core work
Sun: 10 mile run (or whatever long run you do), hot bath or hot tub
M: 3 mile very easy run + yoga and core work
Tu: off (how about getting yourself a massage!!)
W: PH + 3 mile run
Th: Pilates
Fr: off
Sat:2 mile run + Yoga + pasta!
Sun:Race day!

Just suggestions. Listen to your body. If your legs are hurting after the longer runs, they need rest to recover so take out the lower body weight work, increase the protein and hydration and add more stretching. You can always go back to weights after your 1/2 marathon. Best of luck!!!

 

[RWattier]

Thanks so much - I never thought about keeping my legs fresh! I have heard that weight lifting too much on the legs can be detrimental to a runners goals, but I never knew where to draw the line. I will definately re-work my rotation and give myself and easy day before the long run! I have this weekend to re-do it before I start my last four weeks before the half marathon - Thanks so much!!

 

[pressju]

RE: Reba how;s it going with the 1/2 marathon training and rotation?

Hey Reba haven't checked in lately. How is the tweaking of the rotation going? I found out this weekend that two sleepless nights in a row tending to my sick 3 year old adds about 2 minutes per mile to my runs!! MY DD is doing fine, my legs are aching!

Count down to your half marathon. Lots of luck and keep us posted on the training.

Julie