National Pancake Day – Week – Month and Woohoo Braves!!

Did you all eat your pancakes today?  In case you didn’t know, today is National Pancake Day, making it so that there is no cooler day of the year to eat yummy pancakes.  We had ours for dinner and I may have put some marshmallows in mine 🙂

In order to pay appropriate homage to this very important holiday, I did some very deep internet research, only to find that there is also in fact a National Pancake WEEK in February that culminates in free pancakes given away by IHOP.  Today’s celebration is because September is National Breakfast MONTH… and if that is not enough for you, there is also a National Maple Syrup Day in December, so actually I guess there are more than a few days that you can be quite the coolest for enjoying your pancakes.  Read more about it here and see what other fun foodie days there are!

Before work this morning, I went to a spin class.  It was HARD.  In a good way.  The instructor let us know through the whole class exactly what resistance and what RPM he was using which I really like because in other classes I’ve taken, the spin teachers will say, “add just a little more moderate resistance” and I will always wonder if their “moderate resistance” is the same as my “moderate resistance.”  It wasn’t easy keeping up with the class but I got a great workout, couldn’t feel my legs by the end, and went through 3 water bottles in 45 minutes so I’d call it a success 🙂

After work Jeff was doing homework and I broke out a yoga DVD that I’ve had forever and never tried.  I made it through 30 minutes of it but was sweating like crazy.  I thought that yoga was supposed to be relaxing!  It doesn’t help that Jingo didn’t like the mat in the middle of the floor and kept trying (successfully) to knock me over by running in between my legs during each move.  Oh well.  I am going to try to do more yoga and other things to keep my legs healthy while I start to do heavier training for everything I want to accomplish this year and next year 🙂  Now that I have decided on a half marathon for February, I have been looking at different training plans and couldn’t be more confused!  I am seeing 9 week plans, 14 week plans, 24 week plans, low mileage, high mileage, speed, no speed, and my head is spinning.

I like the one below from Running Times because it builds a base before getting into the harder stuff and also because I’d get to start right after my 10K (actually I’d have to start at week 5) but I’m only at about 15-20 miles a week and not 30 like it says so I’m not sure if it’s even doable?

Training Program – Half Marathon Basic

Designed for those who have been running a minimum of two years and doing at least 30 miles a week.
By Andy Palmer, Ph.D.
As featured in the issue of Running Times Magazine
This is a first-time Half Marathon program. Before you start using this program, you should have been running a minimum of two years and doing at least 30 miles a week. The first 12 weeks of this program are a buildup phase. The second 12 weeks introduces speedwork and tempo work to prepare you for racing the half marathon. In the second phase, the program incorporates occasional off days, a speed workout (WO) every Tuesday, an anaerobic threshold (AT) workout most weeks except before a race, and three races prior to the goal race. More detailed information on these workouts appears below.All workouts are in miles, unless otherwise noted.


Mon Tues* Wed Thurs** Fri Sat Sun
Week 1

4

6

off

6

4

10

off

Week 2

4

7

off

7

4

12

off

Week 3

5

8

off

8

5

12

off

Week 4

5

10

off

10

5

13

off

Week 5

4

6

off

6

4

10

off

Week 6

5

10

5

10

5

14

off

Week 7

5

10

5

10

5

15

off

Week 8

5

12

5

12

5

15

off

Week 9

4

6

off

6

4

10

off

Week 10

5

12

5

12

5

15

off

Week 11

5

12

5

12

5

17

off

Week 12

4

6

off

6

4

10

off

Week 13 6 WO1 off AT1 6 15 off
Week 14 6 WO2 off AT2 6 18 off
Week 15 6 WO3 off 6 4 race 5K off
Week 16 6 12 off AT3 6 15 off
Week 17 6 WO4 off 10 6 AT4 off
Week 18 6 WO5 off 6 4 race 10K off
Week 19 6 12 off AT5 6 17 off
Week 20 6 WO6 off AT6 6 16 off
Week 21 6 WO7 off 10 off AT7 off
Week 22 6 WO8 off 6 4 race 5K off
Week 23 6 10 off WO9 off AT8 10
Week 24 off WO10 off 6 off 3 Half Marathon

Mileage days and long runs should be under 70%, truly conversational pace unless otherwise noted.Strides should be done three times per week. 6-8 x 100 yards.

Don’t worry if you are not meeting your goals in the races before your goal race. You are going to be tired from the speedwork and AT workouts, especially if you haven’t done a lot of this type of workout before. Give your body time to adapt and concentrate on your goal. You’ll note that as you get closer to your goal race, you will increase your number of rest days.

Do the workouts (details appear below) at the effort that is prescibed; going harder is not necessarily better.

If this program is too easy for you, see The Good Old Half Marathon by Roy Benson. If that program is still too easy, get a coach and personalize the program. Good long term coach athlete relationships are the primary ingredient for successful running.

*Tuesday Speed Workouts (and one Thursday):
Warm up at least 15-20 minutes. Most of it should be easy but as the body warms up the pace can be increased so that when it is time to do the repetitions the body is ready. Jog 10-20 minutes after the completion of the repetitions to cool down.

WO1 = 8 x 400 @ 85-90% with 200 jog recovery.
WO2 = 4 x 800 @ 85-95% with 400 jog recovery.
WO3, 5 & 8 = 15 x 200 @ 85% with 200 jog recovery.
WO4 = 4 x 1200 @ 85-95% with 400 jog recovery.
WO6 & 9 = 15 x 300 @ 85-95% with 100 jog recovery.
WO7 = 3 x mile @ 85-95% with 400 jog recovery.
WO10 = 3 x 200 @ 85-90% with 200 jog recovery (400 jog after last one) followed by 3 x 800 @ 85% with 400 jog recovery.

**Thursday Anaerobic Threshold Workouts:
AT workouts should be at approximately 77-85% of maximum heart rate. The newer you are to the sport and the less mileage you do the closer to the low end you should be.

AT1 = 3 x mile @ 77-85% with 2 to 3 minutes jog recovery.
AT2 = 2 x 1 and 1/2 miles @ 77-85% with 2 to 3 minutes jog recovery.
AT3, 5, & 9 = 5 x 800 @ 77-85% with 2 to 3 minutes jog recovery.
AT4 & 7 = 12 mile run: Miles 1 to 6 at under 70%, miles 7 to 10 at Half Marathon goal pace. Miles 11 and 12 are cool down miles.
AT6
 = 20 x 400 @ 77 to 85% with one minute jog rest. Be careful with this as the temptation will be to do them like a quarter workout while the goal is to run slightly faster than usual AT pace without going over the high end. This is made possible through the use of shorter repetitions.
AT8 = 3 x mile at Half Marathon goal pace with 2 to 3 minutes jog recovery.

I guess I have more research to do.

In other exciting news the Braves have secured a wildcard spot and are one step closer to the playoffs!  Ever since Jeff and I have been together there have been may sad times in our house when they throw the end of their season away so hopefully this is a positive change 🙂

Yes we are posing as players before going to watch a game, and yes those are Jingo’s ears.  You will find those in 95% of all pictures, I don’t know how they get in there.  And one final yes, we are from New Jersey, live in Florida, and follow the Atlanta Braves.  Confused?  Me too.

Do you celebrate food related holidays?

What are your favorite sports/teams?

What advice can you give me on TRAINING plans, I’m overwhelmed with info and feel like I’m choosing college classes and going to ruin my future if I don’t pick the right one.  HELP!!!

3 thoughts on “National Pancake Day – Week – Month and Woohoo Braves!!

  1. Megan@ Run Like a Grl says:

    Training programs are so confusing sometimes! I used Hal Hidgon for my first half and one of his I adapted for my relay in October. I like his plans a lot! I’m no good at sticking to my speed workouts though so on that end I’m not the best person to ask haha

    I love baseball.. huge Yankee fan 🙂

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