Week 1 - Half Marathon Training
After over five weeks of battling sciatica, I'm thrilled to announce that I'm back on track and diving into my training for my very first half marathon! This journey is not just about crossing the finish line; it's about reclaiming my fitness and pushing my limits. Here's a glimpse into my first week of training.
Training Schedule Overview
Weekly Breakdown:
- 1 Easy Run: Building endurance without pushing too hard.
- 1 Hard Run: Alternating between tempo and pace runs, with plans to incorporate speed and interval training.
- 1 Long Run: Gradually increasing distance to prepare for the 13.1 miles.
- 2 Cross-Training Days: Keeping it diverse with activities like cycling or swimming.
- 2 Rest Days: Crucial for recovery and preventing injury.
- Routine Strength Training Post-Workouts: Enhancing overall strength and stability.
Day-by-Day Recap
Monday: Easy Run Easing back into running with a light jog. It felt great to be moving again, even if it was just a few miles at a gentle pace. The goal was to listen to my body and avoid any undue stress on my body.
Tuesday: Cross-Training (Cycling) Swapped my running shoes for a bike. Cycling provided a great cardio workout without the impact on my joints, followed by Strength Training Focused on core and leg exercises to build a solid foundation. I kept the intensity easy at this point, ensuring I didn’t aggravate my sciatica. Strength training is key to supporting my running form and preventing injuries.
Wednesday: Hard Run (Tempo) A tempo run pushed my pace, helping to improve my endurance and speed. I felt a mix of excitement and fatigue, knowing this was a significant step in my training.
Thursday: Cross-Training (Cycling) Once again, cycling helped maintain my fitness level while saving my joints, and I followed it with another easy Strength Training session as I gradually build up my intensity level.
Friday: Rest Day Rest days are just as important as training days. I focused on stretching and foam rolling to aid recovery. This downtime is essential to keep my body in top shape for the upcoming long run.
Saturday: Long Run The long run was a test of endurance and mental strength, especially in the afternoon heat over the weekend. I kept a steady pace and focused on maintaining good form. Completing this run gave me a sense of accomplishment and confidence.
Sunday: Cross-Training (Swimming) Swimming offered a full-body workout and a break from the pounding pavement. The water’s resistance provided a great way to build strength and endurance without additional stress on my body. Plus, it was a perfect way to cool down from this hot weather.
Reflections and Takeaways
Returning to training after sciatica requires some amount of caution. Each run and workout is a step towards my goal, reminding me of the importance of patience and persistence. It’s crucial to balance pushing my limits and giving my body the rest it needs to recover fully.
Join Me on This Journey
Follow my progress as I prepare for the #SeattleHalfMarathon on December 1, 2024.
- Blog: Essential DPC
- Facebook & Instagram: @wadsupdoc @essentialdpc
- Hashtags: #myfirsthalfmarathon #fitnessjourney #lifestylechanges
Let's do this! 🏃♀️
DISCLAIMER: This general information is for educational purposes and not intended to diagnose any medical condition or to replace your healthcare professional.
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