LIzzy B's Real LIfe, True Beginner, Half Marathon Training Schedule

Why am I posting this:

It’s simple. Sure…I looked at all those other training schedules online…but they all assumed things about me that weren’t true. I couldn’t run 2 miles. I was at square one and doubted whether I could really do it – whether I was crazy!

Disclaimer: This is how I did it. I am a 28 year old, perfectly healthy, slightly out of shape, never injured, novice runner. If you have other limitations, please cross-reference this info with other recommendations! The sole purpose of sharing this information is for moral support and to show that your schedule doesn’t have to be perfect to work!

So here it is:

Lizzy B’s real life, true beginner, half-marathon training schedule! That’s right folks… I went from being able to run a meager 1.5 miles to a half marathon in 12 weeks. Here is how I did it:

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Walk 1.6 m	Run 1.6m	Rest	Run 2m	Run 2m	Run 3m	Rest
2	Run 2.6m	Run 2.6m	Rest	Run 3m	Run 1.6m	Run 4m	Rest
3	Run 3m	Run 3.5m	Rest	Run 3.5m	Run 2m	Run 5m	Rest
4	Run 3.5m	Run 4m	Rest	Run 4m	Cross	Cross	Rest
5	Run 5m	Run 4m	Rest	Run 1m	Run 3m	Run 6m	Rest
6	Run 4m	Run 5m	Rest	Run 3m	Run 3m	Run 7m	Rest
7	Break	Break	Run 2m	Run 2m	Break	Break	Break
8	Run 5m	Run 4m	Rest	Run 4m	Run 3m	Run 8m	Rest
9	Run 4m	Rest	Rest	Run 4m	Run 3m	Run 9m	Rest
10	Run 4m	Rest	Rest	Run 3m	Run 3m	Run 10m	Rest
11	Run 3m	Run 6m	Rest	Run 6m	Rest	Run 11m	Rest
12	Run 3m	Run 3m	Rest	Run 3m	Rest	Rest	Run Half Marathon

NOTES:

1. Shake it out. I ran many of these stretches on a 4 mile loop – so if there was extra milage left over to get back to the car I would walk it. This added up to an extra mile walked on many days. Make sure you walk at least a half mile after you run to shake your legs out.

2. Rotate days if needed. Not every day is accurate to my performance. There were several Wednesdays that I ran, but then didn’t run on Tuesday or Thursday.

3. Take days off if life gets in the way. As the Half approached, so did the holiday season. I took off most of week 7 because of Thanksgiving. But you don’t have to take a break week if you don’t need it. I also changed jobs in week 10 and had to run a little less. The moral of the story is that you can still do it, even if you take an extra day – or week - off.

4. Cross training? Some people say you have to do it to prevent injury. If you believe that take a day of running out per week and put in some cross training. The walking we did after each run was cross training enough for us. I used cross training as an alternative when I couldn’t run or needed to stretch.

5. Stretching? We stretched before and after each run. Dynamic stretches before, stable stretches after. I did yoga a couple times during the schedule.

6. It’s all in your head. One of the biggest hurdles is the psychology of pushing past your limit. I had barely run 2 miles outside before I started training. Building up to the first 4 miles was the hardest part – mentally. I frequently pictured “control of my life” as my prize at the finish line. You have to psych yourself up and just keep putting one foot in front of the other. It’s HARD. But it gets easier. 7 miles seemed like a breeze when we got there.

7. Drink more water. This was a hard one for me. But you have to. Or running will be impossible. Drink an extra 8-16 oz. in the hour and a half before you run each day. It will make all the difference.

REMINDER: The goal of sharing this training schedule is to reassure you – anyone can do it! It doesn’t have to be rocket science!

Other Tips:

A) Get good running shoes. Fleet Feet or another store like it (Varsity Sports in Baton Rouge) can help you find your perfect shoe. There is the right shoe for your foot. They tell you what it is and you buy it. Don’t worry about color. You’re a hard-core runner now. You only care about performance.

B) Get a buddy and a route. It’s a lot easier to stick to running if you have a buddy supporting you and route you are familiar with. You won’t need to worry about where you are going to run, and if you try to chicken out your buddy will rope you back in!

C) Get appropriate attire. If you’re not comfortable, you won’t run. Splurge for some key items – like a couple sports bras and some nice running pants. Compared to a gym membership it’s cheap.

End Game:

I ran all of this schedule until week 12. In week 12 I came down with a virus that put me in bed for several days. I ended up not running the Half Marathon because I was so sick. It was a huge disappointment – especially because I felt like I could do it (minus the illness.) My friend, S, who trained with me did run the Half Marathon and found it to be completely doable after this schedule. I plan to use this schedule again in 2012 to finally cross the finish line!

Bread Tinker #1: Honey Wheat Pizza Crust

Soooo....I've been eyeing the bread section Budget Bytes (a fabulous cheap, delicious eats blog) for weeks now...plotting.

Plus, I took advantage of a Cyber Monday deal to treat myself to a new Cuisinart Food Processor! You know what this means: a marriage of recipes....

GOAL: Make the Budget Bytes Honey Wheat Pizza Dough recipe using the Cuisinart instructions.

Here's how it happened:

Ingredients:
1 cup whole wheat flour
2 cups all purpose flour (divided)
1 cup warm water, 110 degrees
1 packet Rapid Rise yeast
2 Tbsp honey
3 Tbsp olive oil
1.5 tsp salt

1. Combine the honey, warm water, and yeast in a small bowl. Let it sit for a few minutes, until the top becomes frothy. (This is called proofing the yeast, I recently learned.)

2. In the food processor, combine 1 cup whole wheat flour, 1 cup all purpose flour, and salt. Process for 5-10 seconds to mix.

3. Once the yeast is frothy, pour the mixture through the feeding tube of the food processor. Process for 45 seconds.

4. Add the olive oil through the feeding tube of the food processor. Process for another 60 seconds.

5. At this point, your dough will probably be very sticky. Add a half cup all purpose flour. Process for 15 seconds. If the dough is still sticky, add another half cup flour and process for 15 seconds. After you have add a total of 1 cup, continue to add flour one Tbsp at a time until the dough no longer sticks to the bowl of the food processor.

6. Scoop the dough out of the food processor and place in a greased bowl. Cover with a towel and let rise about 1 hour or until doubled.

7. After the dough has doubled, punch the dough down to release air. Then divide the dough into two balls. On a floured surface, roll each ball out with a rolling pin until it is about 9-10 inches wide. Place on a greased baking sheet and load up with toppings! Have your dinner buddy do the same with the other ball - or freeze for later.

8. Bake at 425 degrees for 20 minutes.

I did two pizzas because Gus and I like different topping ratios. As you can see here. I also like smaller pieces of pizza - easier to wrap for lunch the next day!









Glad I got to take the Cuisinart on its maiden voyage! The honey wheat dough was delicious... can't wait to make another type of bread! Here is a picture of the new machine, ready to go :)