Skinny Peaches Half Marathon Training Guide

It's official, I've signed up for my first ever half marathon on October 2nd (13.1 Atlanta).  Why I thought it was ok to train smack dab in the middle of a brutal Atlanta summer beats me.  I ran 5 miles yesterday at 7:30PM and my clothes were so soaked you would have thought I ran in the rain (gross).

So since I am already a runner I figured that 8 weeks was enough time to train.  If you're not already a runner, I'd suggest a 10 or 12 week plan.

A BIG thanks to my friend Angie who's a seasoned marathon runner and helped me with this because I didn't want to pay $29.99 for a guide online. A few notes before you start:

1. Always do a longer run on the weekend.  You have more time to stretch, relax and recover.
2. It's good to run two days in a row for muscle memory.
3. You are going to miss a day or two of training.  Especially if you sometimes partake in enjoying alcoholic beverages.  Don't freak out that you missed a day.  Just keep going and don't let it bother you too much. 
4. If you can run 10 or 11 miles you most likely can push through to 13.1 but it ain't gonna be a walk in the park.

The Skinny Peaches Half Marathon Training Guide:

Week 1
Monday:  5 miles
Tuesday:  5  Miles
Wednesday:  Cross-Train
Thursday:  5  miles
Friday: Cross-Train
Saturday: 7 miles
Sunday: OFF

Week 2
Monday:  6 miles
Tuesday: 6 Miles
Wednesday: Cross-Train
Thursday:  6 miles
Friday: Cross-Train
Saturday: 8 miles
Sunday: OFF

Week 3
Monday: 7 miles
Tuesday: 7 miles
Wednesday: Cross-Train
Thursday: 7 miles
Friday: Cross-Train
Saturday: 9 miles


Week 4 (DOWNGRADE WEEK!!! Try and take some hot yoga classes to stretch your muscles. )
Monday: 5 miles
Tuesday: 5 miles
Wednesday: Cross-Train
Thursday: 6 miles
Friday: OFF - have a few beers :)
Saturday: OFF
Sunday: OFF

Week 5Monday: 5 miles
Tuesday: 5 miles
Wednesday: Cross-Train
Thursday: 5 miles
Friday: Cross-Train
Saturday: 7 miles
Sunday: OFF

Week 6
Monday: 7 miles
Tuesday: 7 miles
Wednesday: Cross-Train
Thursday: 7 miles
Friday: Cross-Train
Saturday: 9 miles
Sunday: OFF

Week 7
Monday: 7 miles
Tuesday: 7 miles
Wednesday: Cross-Train
Thursday: 7 miles
Friday:Cross-Train
Saturday: 11 miles

RACE WEEK
Monday: 3 miles
Tuesday: 2 miles
Wednesday: Yoga
Thursday: 2 Miles
Friday: 1 Mile
Saturday: STRETCH YOUR BUTT OFF!
Sunday: RACE BIATCH!

xo,
zo

Outdoor Workout

It's hot out. I realize that. But, if you are a morning person like me you get to take advantage of the early morning not-so-hot-as-hell weather.  I love going to the gym, but sometimes I just want to be outside.  So for everyone that feels the same, or just doesn't belong to a gym, here's a free workout you can do outside. All you need is a place to run, a bench and some stairs. Make sure to bring water and wear sunscreen.

Total Time: 1 Hour
Total Calories: I'm guessing around 400

Note: I'm not really sure why we both look so serious in all of these pictures. Don't forget to smile and breathe.

1- 10: Warm Up Run

10 - 20: Walking Lunges and Side Squats x 2 - For the lunges you should be taking about 20 steps. Same with the side squats but alternate sides.  First rep lead with left leg, second rep the right.

20 - 30: Run

30 - 40:  20 Bench Push ups & 20 Dips x 2. With the dips, make sure to keep your elbows close to your body.

Ben wanted to workout also!

40 - 50: Run

50 - 60: Stair Runs w/ Jump Squats.  Run up the stairs, at the top do 20 jump squats.  Complete this until time is up. 


YEAH Alex!

Congrats,You are done! Now make sure to stretch and hydrate.
Xo,
zo

Run Atlanta, Run!

I’ve tried a lot of fitness classes in Atlanta but nothing gives me more exercise satisfaction than running.  Maybe it’s a runners high but after a good romp around my favorite Piedmont Park route, I feel energized for the rest of the day.  Depending on how much time I have, I usually run one of two loops (see below for routes).  During the summer there are a couple precautions you need to take if you’re going to run in the heat.

Make sure to hydrate, obvi.  I think a lot of peeps don’t realize what this really means.  You should be drinking 8 classes of water a day.  After you run make sure to rehydrate or you’re going to get a major migraine. Wear a hat! Not only does this protect your head from sunburn but it stops the sweat from burning your eyes out. Finally, wear sunscreen – cancer sucks.

The only problem I sometimes have with running is that occasionally, if I’m not paying particular attention to my form, haven’t stretched right or long enough or haven’t been strength training, my knees start to hurt around mile three. There are a couple things you can do to prevent that.  One of my besties, Haley Wilensky is a physical therapist and she helped me fix this problem when I was training for my first and second triathlons.  Here are a couple things that Haley told me to do to prevent and treat knee pain and injury.

1. Stretch! Holding a LIGHT stretch for a long period of time is the way to effectively stretch a muscle. Haley tells people holding it for 30 seconds, 3 times for each stretch is the minimal amount of time needed for a lasting stretch.  My favorite is the IT Band stretch (but if you do it in public it kinda looks like you’re farting so be careful).

IT Band Stretch

2. Strengthen! The muscles surrounding the knee are not actually being strengthened during running. It is importance to strengthen in addition to running.  The most common weaknesses for runners are the glutes and hip abductors.

3. Select the right running shoe (and if your old ones look worn, they're most likely not providing you the support you need)! Check out Phidippides or the Big Peach Running Co.

Need Haley's help? To make an appointment, or if you have have a prescription for physical therapy from your doctor, call (404) 874-3467.

I also did a little online research about running form.  I've noticed that because of my 5 or so years of ballet classes I sometimes run with my feet in second position (out).  This is also effecting my knees so I've been making a conscious effort to run with my feet pointing in the direction I want to be going and it has helped a LOT!

My favorite Piedmont Park Runs:

3.5 Miles - View Bigger Map



5 Miles - View Bigger Map

Xo,

zo

Non-Bootcamp Bootcamp

 Does the image below make you nervous? If so, please continue reading!

I feel pretty confident saying I'm not the only one that hits the gym hard when I know I have a pool or lake trip planned.  It seems as though the best option would be bootcamp but I'm not such a big fan. I'm not knocking it at all, I've tried a few in the park and it's just not for me. Let me explain...I don't like when people yell at me when I'm working out. I usually don't even like positive reinforcement because I like to motivate myself with thoughts of me in a bikini (gasp) or hard core rap music (word).

So when I tell you all about this, keep in mind, it's not your normal bootcamp, it's SO much better!

Who: Anyone that wants to look and feel fit and active. Instructors James and Amber are both awesome local personal trainers.  I take a bootcamp class with James at Urban Body Fitness and although I thoroughly dislike him during the class, I thank him repeatedly when I go to the pool.

What: Tough Love FIT(Functional Intense Training).  This isn't just push ups and crunches.  The instructors focus on body sculpting and endurance.

Where: John Howell Park on Virginia Avenue in the Highlands.

When: 4 classes a week (1 hour). Classes Start July 1.
- Mondays 6:30pm
- Tuesdays 5:45am
- Thursdays 5:45am AND 6:30pm

Rates:
1 session: $35
4 sessions/month: $120/month
8 sessions/month: $230/month
Unlimited Sessions: $300/month

Why: ummm duh. Remember the picture above?  I'll pass on the anxiety attack.

To register just email: agoppert@gmail.com

xo,
zo

No You're a Dirty Runner

As a runner, I’m always trying to look for new routes and interesting courses that entertain me while I run so I don’t get bored.  With the Dirty Spokes trail running series being bored is not an option. Mainly because you will fall flat on your face (or butt) if you aren’t fully engaged in the course.  There are two options a 2.5 mile and a 5 mile run.  I’m pretty sure the 5 mile version is just two laps of the 2.5 mile loop.  I did a Dirty Spokes run last November and besides from freezing my butt off and snotting all over the place, this was a GREAT run.

This next one is June 25^th in Cumming and starts at 8:30am.  But, they last throughout the whole year so if this date doesn’t work you can find another time.

Check it out: http://www.dirtyspokes.com/tr_races.php?trraceid=3&trpageid=6



Central Park Mountain Bike/Running Trail, Cumming, GA

If you have trail running shoes I would definitely suggest wearing them. If not, just make sure you wear something with a lot of ankle support. You will most likely roll your ankle a few times because of the roots and rocks on the path.

Happy Trails!

Xo,

zoe