About Me

My photo
Milton, Ontario, Canada

Monday, June 10, 2013

The Fall Plan

As mentioned in my May Recap post, I will be targeting an aggressive training plan for my goal half marathon(s) this fall.

What? Oh, I signed up for the Milton Half Marathon on September 15th and then with Speedy Sammy's prompting, I also signed up for the Scotiabank Toronto Waterfront Half Marathon on October 20th

Our goal (SS's and mine), is to run a 1:45 half marathon (or better).

If I get this accomplished at Milton, then I will just have to attempt to run faster in Toronto.

So, I needed a plan focused on speed and endurance. One that I know will work and one that can be customized.

Jack Daniels' Running Formula to the rescue!

Working with Daniels' marathon/half marathon training plan, I developed a plan for Sam and I that would also see me build my endurance well enough to handle running the 30k at the Midsummer Night's Run on August 17th (Sam will do a test race pace run for the 15k).

And there is the plan. Green indicates that I'm camping. Orange is "if I want to run tempo." Read the plan thoroughly and you'll discover something I've not posted about yet either.

Yes, this will be difficult. I've executed a few long tempo based runs in the past and they are challenging, yet rewarding. The other difficult thing will be to get all of the runs in. As you know, part of the goal this summer is to enjoy more family time. This means that I will be running those weekday runs starting at 0445-0500. 


I've done well so far with getting myself ready to do this. I'm making lunches and getting the coffee machine ready the night before and the majority of my runs these past two weeks have been in the morning, started before 0515. Saturday, I ran 16k and started at 0551 (sleeping "in" until 0515). I don't think it will be a challenge to keep this up because I have to if I want to hit the goal.

I've also added hot yoga to the mix and arm work (because I'm determined to get some GUNS!). I know that all of these extra workouts will improve my running and should help with my weight loss (eating better is a whole other post). 

Sam and I have agreed that we will do our best to hit those tough Saturday runs together which means at least I'll have someone to struggle laugh with.

At the end of the day, this summer is really the start to the ultimate 2014 goal which is to qualify to run the Boston Marathon. 

As my favorite band (from when I was 13) said:

Step By Step.


  1. Looks like a solid plan Nicole! Happy trianing!

  2. Wow, you are a lady on a mission and I know you will do it! Great plan :)

  3. Looks like a great plan Nicole! Yay for GUNS! Will look great with your smile on the finish line photos!

  4. Good luck with your goal! I know you can do it! My sub-2 half (or bust) is on September 15th!

  5. Thanks for posting. I was going to ask for your copy again. LOL Good luck, chicky!

  6. Sounds like a good plan and I'm with you on the guns.


Thanks for joining in the conversation!