Today begins Week 1 of my training for the Country Music Half Marathon. I’m a little late in beginning my training because I’ve been nursing a sore hip due to over-training for the Saint Jude Half Marathon I did in December.
This morning I checked in with a friend who is training for a half marathon that occurs on the same day as the Country Music. He’s about three or four weeks into his training. He’s schedule to run five miles this Saturday and I’ve already run a 5-miler. So, according to his training schedule, I am in good enough condition to jump right in and actually be a week ahead. Here’s how I plan to train:
Monday a.m.: 1-hour boot camp
Monday p.m.: run hill repeats
Tuesday am: one hour spin class followed by 1/2 mile swim
Wednesday: 1-hour boot camp followed by 3-4 mile run
Thursday: one hour spin class followed by 1/2 mile swim
Friday: one boot camp class followed by 3 mile run
Saturday: long run. I’ll rotate 6, 8 and 10 miles over the course of the training period. This Saturday I’ll run 6 miles
Sunday: rest
My food plan is taken right out of the pages of two books: Eating for Life by Bill Phillips and The Eat Clean Diet by Tosca Reno. Both plans call for lean meats, healthy carbs and healthy fats. My food will be spread across six small meals a day.
I’ve been eating this way for a while now. For me, the eating part takes a lot of planning. One trick is to stock my office and the department fridge with some of my foods so that I’m not doing as much meal prep and packing each day. For example, I keep oatmeal, protein powder, almond milk and nutrition shakes at work. Those ingredients mean during the work week I don’t have to think about three of my meals. I make my daily Meal 3 at home and take it with me each day. Today I made Meal 3 for Monday, Tuesday and Wednesday. It took less than 30 minutes. I eat Meals 5 and 6 after I leave the office. Often Meal 5 is a fast food salad between work and extra-curricular activities I’m involved with for my church. Meal 6 is a tiny nightcap at the end of the day.
I’m excited to have another event ahead of me. There’s just something about a half-marathon that motivates me to get out there when it would be easier to stay in bed.
Do you have any events or fitness goals your working towards? Leave a comment so we can encourage each other.
482gr8 
You’ve got to be kidding with that training! A swim AFTER the 1 hour work out! You are a beast! That swimming stuff is no joke! My hat off to you again.
You’re on a very good track with Bill Phillips- lean proteins, complex carbs & healthy fats. It’s essentially a body builders & diabetic diet. Diebetic solely in the sense that you don’t want to spike your insulin.
You have a great meal plan with having your meals mapped out. You have a good stock of foods in your office, I would be careful with the sugars in the almond milk & also the nutritional shake. By the way what type protein powder do you use & what is that nutritional shake? Also make sure you’re. getting enough protein with that fast food salad & watch out for hidden bad fat in their dressing.
Like I’ve said you’re well on your way & you are doing it! Just remember the food is 80% of the process. The hardest part is being consistant with it -both the food & the training, then you see the continuing changes to your
body. You’re an inspiration!
Hi, Dave! I find that the swim really stretches my hip, so that’s one of the reasons I do it. Also, I plan to do two sprint tri’s this year, so I need to spend some time in the pool.
My protein is Designer Whey. The almond milk is unsweetened. I buy the nutrition shakes from my trainer. The brand is NutriiVeda.
The last time I ate a fast food salad I skipped the dressing all together. In addition to watching out for hidden fat, I have to watch for hidden sugar.
Both books I referenced have stated that it’s 80% nutrition, so you’re advise is consistent.
Thank you for the feedback. I’m always open to suggestions.
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