workouts

Weekly Workout ~ Half marathon training week 4

Sorry, a few days late with this week’s workout.  This DETOX has my brain a bit cloudy!

Its week #4 of our 12 week half marathon training.  Our LivingFit running group met last Saturday for a 5 mile run and some major refueling after @ Starbucks in Historic Dublin…

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Beginner & Intermediate runners training for the Cap City Half on May 3 can follow our week 4 workout below;

Half Marathon Training Week #4

Week 4 training

 Happy running!  

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Saturday morning group run & Cap City Half updates

Our Living Fit Columbus running group will be meeting tomorrow morning for a 5 mile run.

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It will be about 34 degrees, but we will warm you up!

Get in one last outdoor run before the big storm forces you to stay inside for a few more days…

Details:

  • When ~ Saturday, March 1 @ 9AM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2.5 mile out & back run = 5 miles. Intermediate runners are encouraged to do 6 miles if training for the Cap City Half.
  • Paces include 9:30-10 min/mile – led by Teresa & 11:30-12 min/mile [a run/walk group, no pace leader]

Also Cap City rates increase tomorrow!

Our Living Fit Columbus running group is training for the Cap City Half Marathon this spring.  Half details…

  • Register soon!  The fee is already up to a whopping $90 and increases again tomorrow, March 1st.
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

Off to bed!

Saturday morning group run

Our Living Fit Columbus running group will be meeting tomorrow morning for a 4-6 mile run.  It will be 40 degrees (although a little wind) so a bit nicer than last Saturday.

Details:

  • When ~ Saturday, Feb 22 @ 9AM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2 mile out & back run = 4 miles (although you can turn back early if desired!)  Intermediate runners are encouraged to do 4-6 miles if training for the Cap City Half.

Hope to see you on the trail!

Planning to run your first 5K?  10K?  Train for a Spring Half & want some support?

Our Living Fit Columbus running group is training for the Cap City Half Marathon this spring.   We have a few veterans and first-timers with 2 pace groups…

  • 9-10 min/mile – led by Teresa
  • 11:30-12 min/mile – a run/walk group [no pace leader… yet!  Interested?!]

If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.  We welcome ALL runners of ALL fitness levels, training at ALL distances!  Best thing?  Our group is FREE!

Cap City Half Marathon details…

  • Register soon!  The fee is already up to a whopping $90 and increases again on March 1st.
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

Weekly Workout ~ Half marathon training week 2

Its week #2 of our 12 week half marathon training.  Our LivingFit running group met Saturday for a 4 mile run (had to walk some parts because the trails were covered in snow and ice) and completed our first group run of the 2014 running season!  

The weather is supposed to warm up this week, so hopefully we can get outside for a couple runs ~ we love the convenience of a treadmill, but are ready to hit the trails!   We are even thinking about putting together a very informal 5K for next Saturday as a few members have discussed trying to get in one race per month in 2014… 

Beginner & Intermediate runners training for the Cap City Half on May 3 can follow our week 2 workout below; 

 Half Marathon Training Week #2 

Half Week 2

 

We will be posting some HALF MARATHON TRAINING TIPS later this week, so stay tuned!  

 Happy running!  

Weekly Workout ~ Interval Training

Interval Training

Cross training and interval training are good for overall fitness, can assist in fat-burning and help mixup your workouts (keep it fresh!).  This interval workout can be done at home without any equipment other than a treadmill.  If you don’t have access to a treadmill, you can modify to do 10 minutes of cardio (climb your stairs, or do another type of machine i.e. elliptical, bicycle, etc).  Or once it warms up, your run could be done outside ~ just pick up your speed in the middle of the mile jog.  If you have weights, you can incorporate them in as suggested.

If you’re training for the half, this would be a great workout for your cross-training days!

Interval Training Wkt 1

Get those heart rates up, build some muscle and get FIT!   

 

Note:  In future posts we will highlight various types of interval training including CrossFit, Speed work (fartleks, tempo runs, interval runs), HIIT, Tabata and more!

For more information on Interval Training, visit… 

Season kickoff run

Charge up those Garmins, the time is upon us!

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Details:

  • When ~ this Saturday, February 15 @ 9AM
  • Where ~ we’ll meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2 mile out & back run = 4 miles (although you can turn back early if desired!)
  • Post-Run Pow Wow ~ we will meet inside Starbucks around 10AM to debrief, discuss training plans, upcoming races and of course, grab a warm cup o’ Joe!  If you can’t make the run, but are interested in training for a 5K, 10K or Half Marathon this spring, feel free to join us for just the post Pow Wow.

Planning to run your first 5K?  10K?  Train for a Spring Half & want some support?

Our Living Fit Columbus running group is going to be training for the Cap City Half Marathon this spring.   We have a few veterans and first-timers.  If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.  We welcome ALL runners of ALL fitness levels, training at ALL distances!  Best thing?  Our group is FREE!

Cap City Half Marathon details…

  • Register soon!  The fee is already up to a whopping $90 and increases again on March 1st.  78 days to train!
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

As posted earlier this week in Half Marathon Training Kickoff Week

Here is our week #1 schedule.

*Note, this schedule has been designed by LivingFit and is based on our previous running experience and a combination of various training plans over the years (LifeTime Fitness Run Club, Coach Turnbull, Hal Higdon, Runner’s World… the list goes on, I’ve tried so many!)   It is a beginner-intermediate, adjust based on your needs and fitness level*

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Hope to see you Saturday!

It’s Half Marathon Training Kickoff week!

It’s TRAINING TIME!  Our 12 week half marathon training program begins TODAY!

Our Living Fit Columbus running group is going to be training for the Cap City Half Marathon this spring.   We have a few veterans and a couple first-timers.  If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.

*Note, this schedule has been designed by LivingFit and is based on our previous running experience and a combination of various training plans over the years (LifeTime Fitness Run Club, Coach Turnbull, Hal Higdon, Runner’s World… the list goes on, I’ve tried so many!)   It is a beginner-intermediate, adjust based on your needs and fitness level*

Here is our week #1 schedule.

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I’ll be posting some tips on Half Marathon training soon.

Rules for now. DO NOT OBSESS OVER THE SCHEDULE!  It is here to help guide you, but ultimately listen to your body, do what you can to follow this (or any) schedule, and don’t freak out if you miss one occasionally.  Remember, these are based on OUR experiences, not Golden Rules of Running You Must Follow.

Also drink lots of fluids and get plenty of rest and sleep.

That’s all for now, have a great week & hope to see you Saturday!

 

Interval running

Its Interval Running day around here (if you’re following our base building half marathon plan)…

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How appropriate then that this little article popped up in my FaceBook newsfeed this morning (thanks Amanda!)

Article:  Celebs can’t stop doing this treadmill workout and neither can we!

It features a 30 minute interval treadmill workout with walking, sprints, hills and everything in between.

*NOTE*  Popsugar mentions that this workout is geared towards experienced runners.  If you are a newer runner, just sloooooow down those interval speeds to what you are comfortable doing. No injuries allowed, half marathon training is almost upon us!

Well, off to the treadmill…..

Weekly Workout & countdown to Half Marathon training…

Although the doldrum of cold weather, treadmill running and holiday eating often keep us from sticking 100% to our fitness goals, January and February often bring something exciting… TRAINING SEASON is upon us!

Our Living Fit Columbus running group is going to be training for the Cap City Half Marathon this spring.   We have a few veterans and a couple first-timers.  I always get excited as a new racing season begins and I’m especially excited this year, as I didn’t experience it last year (for good reason, my precious little guy was born Jan 24).

Our 12 week training program begins in just NINE days and our first group run is only two weeks away!

Here is the base building schedule I’ll be following for next week.

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If you are a new runner, you shouldn’t increase your mileage more than 10% per week.  I had been running consistently (approx 3-4 miles, 2-3x/week) for about a year before I began training for my first half.  Runner’s World and other sites recommend a solid running base of 6+ months before conquering your first half.  Overuse injuries are common if your body is not ready and not used to the high-impact pounding.

If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.  I’m happy to provide support, training tips, success stories and answer any questions you may have.  There is no fee, so remember you get what you pay for 🙂

I’m also excited to join MIT on a run next Saturday, before our group training begins.  They are a fabulous training group if you are looking for a BIG group to train with!  I’ll be running with coach Turnbull and her group.  She helped me PR at the Detroit Marathon (4:05!) and is an amazing, inspirational mentor of mine.  Update 2/10 ~ unfortunately my son and then my husband & I got the stomach flu last week, so I didn’t make it to the run with MIT (not to mention the fact that it was -14 degrees!).  I do plan to run with Coach Turnbull soon!  

Stay tuned for weekly updates and tips for FIRST TIME HALF MARATHON TRAINING from the field!

Are you planning to do a half marathon this spring?  Is it your first?  Your 50th?  Tell us, we want to know about your experience!