Well, I officially started my training plan for my half marathon in October – Scotiabank Toronto Waterfront. An online running friend sent me a copy of Ryan Hall’s training plan last year and I tried to do it leading up to my half in September but then I got sick, or hurt, or caved for some other reason 😉 So I’m going to try again.
I’ve changed it around a little to accommodate the other things I’m doing now (soccer on Tuesdays and swimming on Wednesdays for the summer and yoga Monday mornings and one other day starting soon).
Anyway the plan for this week – which started Monday but I’m posting on Thursday so…
Monday – rest – easily accomplished!
Tuesday – easy run – did after soccer so really not much to report this week
Wednesday – tempo run first thing in the am – ended up with just shy of 8 km at 7:10 min/km. The plan was to do 1 km warm up slowly (like 8 min / km) then 6.5 km at 7:04 min/km and then a half km cool down. I didn’t think to restart the app I’m using (Nike Running) after the warm up so I just kinda went with it and ended up as reported – 7.9x km at 7:10 min/km.
Swimming in the evening – we did a lot of lengths this week. We reviewed the main strokes and then tried to do our “continuous lengths” which are a requirement for the adult 3 lessons the city does. There were only 2 of us this week – she’s got a lot of things down that I don’t, like whip kicks and the eggbeater. I’ve never learned those. But if nothing else I’ve got endurance. We were supposed to do 4 to 12 lengths. The other person got 2 done. I stopped after 7. Only ’cause I kinda felt bad for our teacher watching me. I really really have to work on that eggbeater thing and diving.
Thursday – easy run – Today I missed it. My legs are heavy thanks to the soccer Tuesday and run and swim on Wednesday so Q and I went off to Riverdale Pool after work instead. Great fun!
Riverdale Pool – from “the grid”
Now this weekend is a holiday so it’ll be a bit messed up I think.
Friday – rest
Saturday – strength training class at energia athletics. I’ve been there for spinning classes and a yoga class and this will be my first strength training class. They’re really close to home and a nice place. I bought a groupon for 10 spin classes and it was great. If you’re local they also have a special for new people – $20 gets you unlimited classes for a week: spinning, yoga, or kettlebells!
Sunday – I’m moving Friday’s intervals to Sunday. This will be my first intervals for this training:
5 x 800 m @ 6:40ish min/km with recoveries at half the interval time
holiday Monday – instead of a rest day I’m going to do my long run on tired legs. 13km. Wheeee
I’ve also decided to raise money for a charity for the race too. There are over 160 charities listed as official charities that you can sign up and raise money for. All the usual big ones are there so I started looking at the smaller ones. And there were still a TON of very great places: Toronto Cat Rescue, Autism Speaks, the ROM Foundation, and more. I went with something very very local.
The Red Door Family Shelter. For over 40 years the Shelter has been providing emergency housing and support services to women who are escaping domestic violence, and to refugees/families experiencing a housing crisis. But they don’t stop there! in fact, the money raised at Scotiabank will go to directly supporting the weekly food bank they have for families who have recently moved out of the shlter.
So imagine, you’ve been in a shelter fleeing from an abusive situation with your kids. And now you’re out on your own. You have a place to call home but 70% of your pay is now going to rent. The food bank gives you that little bit of a buffer. Here’s a link to my fundraising page. I’ll also be adding a link to the side over there once I can figure it out. If you’ve got any fundraising ideas let me know! I’m thinking of making a draw for example, for every $X you donate you get a ticket. There will be some random draws at the end for fun things – some prizes I’ve won that I won’t use, a hand-knit scarf, coffee gift card, that sort of thing. What do you think?