The Krispy Kreme Challenge

I realize most people haven’t heard of the Krispy Kreme Challenge unless you live in central North Carolina like I do. But around these parts, this race is well-known. For the best description, I’m going to quote from the website:

“Participants begin the Challenge at the Memorial Belltower on the campus of North Carolina State University in Raleigh, NC. Runners then travel 2.5 miles through historic downtown Raleigh to the Krispy Kreme [donut store] located at the intersection of Peace and Person Streets, where they attempt to consume one dozen original glazed doughnuts. The hardest part of the Challenge awaits them as they run 2.5 miles back to the Memorial Belltower.

This is the Krispy Kreme Challenge.“

As you can imagine, many college students from NC State University and other local colleges participate in the challenge. That seems fitting but you may be asking why on earth anyone beyond college age would choose to do something so crazy as this? Well, in my case when I finished my quest to run a half marathon in all 50 states in 2021, I wanted the following year to be filled with unique and fun races. I got in the lottery to run the Cherry Blossom 10-Mile Run in Washington, D.C. that April and I was signed up to run my first night race, a 5k, in May. I was always intrigued by the Krispy Kreme Challenge. It certainly fit the bill as a unique race. Fun would be another story. I signed up for the 2022 race but it was cancelled a few weeks prior due to rising COVID cases in the area so I deferred to 2023.

Race packet pickup on Friday, February 3 (from 9 am to 8 pm) would have been quick and easy had there not been a major accident on a road by the campus. Traffic was bottle-necked and didn’t move since the roads around the student union, where packet pickup was, were one-way roads so there literally was no other way to go. When I finally found a parking spot, I went into the huge student union building, which was well-marked with signs for packet pickup, got my bib, then my t-shirt, and was on my way. There was other merchandise for sale but I didn’t buy anything else or stick around since I knew it would be a nightmare getting out of the campus and back home given the current state.

Unfortunately for me, the weather did not cooperate for this year’s race. A rainy cold front moved in on Tuesday and continued all week before the race. From Friday morning through that night, the temperature fell from a high of 47 to a low of 23 degrees. At 8 am when the race started, it was 25 degrees. I know most people in the northern states are perfectly used to running in temperatures below freezing, but in these parts, that’s downright frigid especially for running. Never would I have gone out for a run on my own that morning had it not been for the race.

I had on wool thermal underwear (top and bottoms), a pullover, a fleece jacket, double-lined pants, two pairs of socks with a pair of wool socks on top, two pairs of gloves and hand warmers under the first pair, oh and two hats and a buff around my neck. All that and I was still cold. My feet were especially cold and I couldn’t feel them for most of the race. Many people wore costumes and the smart ones wore onesies or other warm gear. One of my favorites was a group running together dressed as bumble bees and one person wore a beekeeper outfit. I saw four guys wearing only their underwear- CRAZY!

The race started promptly at 8:00 and we ran the 2.5 miles from campus to the Krispy Kreme store in downtown Raleigh. It was a mix of downhill parts with some rolling hills but nothing too challenging. Since it was so cold and I don’t do well in the cold since it hurts my lungs, I took it easy and didn’t push too hard. I didn’t want to cause an asthma attack (I don’t have asthma but had cold-induced asthma as a child and had one near-asthma attack a few years ago when it was super cold out and I was on vacation in the mountains).

My plan was to run by feel so I didn’t look at my split times on my watch. I wanted to get to the Krispy Kreme in 22 minutes or less and I believe it was around 21 minutes. Since my watch died sometime during the race, I don’t know what my split times were exactly, especially for the last half of the race because that’s when my watch suddenly went black. My teenage daughter who said she had zero interest in running this race (smart girl) agreed to be my emotional support and photographer so after she snapped a quick photo of me at the start, she ran to the Krispy Kreme and waited for me.

A mouthful of donuts! This was when I was almost halfway through eating all 12 of them!

When I got to the Krispy Kreme store, it seemed like pure chaos but upon further examination, it was more like controlled chaos. There were stacks and stacks of boxes of donuts and volunteers handing them out to runners. Some runners were sitting on the curb or on the ground eating their donuts, but I thought if I sat down I might not ever want to get up, especially after eating a dozen donuts so I chose to stand and in fact, I walked around a bit to try to find my daughter. Luckily she was wearing a red shirt that stood out so I found her within a few minutes.

My hope was to finish all 12 donuts in around 10 minutes but that didn’t happen. Even with my method of squashing a donut in my gloved hands (I had washed them the night before), folding it in half, and in half again so it was quartered, then shoving that into my mouth and chewing as fast as I could, it took some time to get the donuts down. They were supposed to have water by the store but I didn’t see it so I asked my daughter to try to find it for me. Within a couple of minutes she came back with a bottle of water, saying it was hard to find and she had to ask a few people where it was.

The water really was the key to getting the donuts down. After my flattened and quartered donut was shoved in my mouth, I would take a sip of water, just enough to get it to be more easily swallowed, and that seemed to help. I heard many people around me saying there was no way they could finish all 12 donuts but I was determined. I kept shoveling them in and finally around 20’ish minutes after arriving at the Krispy Kreme store, I had eaten all 12 and was ready (maybe?) to run the 2.5 miles back to the finish line. Honestly, it took sheer mental strength to finish those last 3 or 4 donuts and I kept saying to my daughter how hard it was. She kept saying I could do it and giving me other words of encouragement, all the while shivering in the cold (she’s the best!).

Finishing all 12 donuts by yourself was on the honor code, since it’s not like there were enough volunteers to watch each and every runner finish all of their donuts. They did have two different chutes by the store, one for runners who had finished their donuts (you showed them your empty box and tossed it to the side), and one for runners who had not finished all of their donuts. At first it was all I could do just to walk but since it was so cold I just wanted to be done, I started a slow jog to the finish.

Never had I been so happy to see the finish line in sight and I finished in 1:07:54, which turned out to be fourth in my age group. Although there were ten people that started in my age group, only five of us completed the challenge, meaning we ate all 12 donuts and ran back to the finish line. According to the results online, my “donut split” time was 42 minutes, so that means it took me almost 26 minutes minutes to complete the final 2.5 miles, which is a 10-something minute mile, not too bad given I had just eaten 12 donuts!

When I checked the results on race day, I could see the number of Challenger participants who had signed up versus those that actually ate all 12 donuts and finished on the results page but that has since been revised so it only shows finishers in the Challenger group. I believe it was around 300 people from all age groups who did not complete the challenge, however. By the way, the top male Challenger finish time was 33:15, which is a 6:38 pace. That means this guy managed that blazing fast overall pace including stopping to eat a dozen donuts, because after all, the clock doesn’t stop while you’re eating. Incredible! The first woman finished just under 40 minutes, which is still amazingly fast especially considering she ate a dozen donuts.

I should note there were two options for the race, Challenger, which means you try to eat all 12 donuts, and Non-Challenger (aka Casual, which was on their bibs), which means you could eat as many or as few donuts as you wanted. According to the current results, there were 2878 Non-Challengers registered with 2277 finishers from that group and 1066 Challengers registered with 1066 finishers from that group. That seems confusing and backwards to me unless perhaps there were Challengers that were moved to the Non-Challenger Group during the race (meaning people who didn’t finish all 12 donuts) but regardless, there were a whole lot of people who did not technically “finish” the race, a much higher percentage than you would see for a “regular” 5 mile race. There were also Challenger Teams and Non-Challenger Teams.

So happy to be done! One quick photo by the belltower after the race before we took off!

At the finish, I saw no water, no bananas, honestly, not a single thing to eat or drink, but then again, I’m not sure who would want anything to eat after eating a bunch of donuts and running afterwards. Still, water would have been nice. Well, maybe. My stomach was seriously upset, and although I never threw up, my daughter said she saw all kinds of people throwing up while she was waiting on me at the Krispy Kreme. There could have been water at the finish and I just didn’t see it because I didn’t feel like walking around trying to find it. Once we checked my results online and saw I was fourth in my age group, we left. Medals were extra and I hadn’t bought one so I didn’t get a medal either.

As soon as I got home, I took a nap. The rest of the day I felt absolutely terrible. My stomach was so full and bloated and I kept burping up the taste of donuts. I didn’t even want to drink water but I forced myself to drink hot peppermint tea. Lunch was out of the question and I thought I might not even eat dinner but by around 5:30 I started to have a bit of an appetite again so I had a small salad and some salmon (I felt like I definitely needed something healthy after consuming 2400 calories in donuts). This was by far the worst I had felt after any race, including the marathon.

Now that a couple of days have passed and I’m looking back, I ask myself, “Was it fun? Would you do it again? Would you recommend this race?” My answers are, “Yes, the beginning of the race was fun, but it would have been much more enjoyable if the weather had been warmer. One of the best parts was seeing the costumes and everyone’s high energy and excitement at the beginning of the race. The race was well-organized for the most part,” “I would absolutely not want to do this again, even as a Non-Challenger. This is a one and done race for me,” and “I would recommend this race if you’re curious about what the experience of running 2.5 miles then eating a dozen donuts then running 2.5 miles back is like, because it most certainly is a unique experience and of course it’s for a great cause, UNC Children’s Hospital in Chapel Hill, so it’s worth doing for that reason.”

Have you ever heard of the Krispy Kreme Challenge or a race like this one where you have to eat something in the middle of the race? Would you ever run a race like this? Do you think I’m crazy for running it and eating all 12 donuts?

Happy running!

Donna

Running Shoe Reviews Are a Waste of Time (Mostly)

I remember several years ago when I subscribed to Runner’s World magazine and I loved when their annual shoe review issue would come out. Excitedly, I would pore over each review, reading each little detail including the shoe weight, sole material, and type of cushioning. I would write down my favorites or tear out the page from the magazine and include why I thought they would work best for me.

Was I a shoe geek? Maybe but since I’ve only ever owned three pairs of running shoes at a time, I never thought I was. I’ve known other runners with 20 or more pairs of running shoes at a time. But then again maybe how many pairs of shoes you own at a time doesn’t make you a shoe geek but just a hoarder (no offense if that’s you!).

I thought it was fun to research my favorites (at least in theory) and look for the best deal. I enjoyed getting to try entirely new running shoes. It worked out pretty well in the beginning but then I started having issues.

For someone who hates photos of other people’s feet, I have a surprisingly large amount of photos with my feet (well, at least they’re not my bare feet)! And that first one got chopped off in the collage!

One example of how trying entirely new shoes turned out poorly for me stands out in my mind. Several years ago, I bought a pair of On running shoes. I had never even heard of the brand On before but they looked cool and had good reviews by Runner’s World so I tried a pair. Not too long after that I also tried a brand-new-to-me pair of running shoes by the company Topo Athletic. I loved both my On running shoes and my Topo running shoes; they were cool-looking, felt good, and they were different from any other brand I had tried before. Different is not always better.

I started to notice my calves were a bit tight after I would go for a run so I began making sure I would stretch and foam roll after every run. The calf tightness got worse and worse and one day on a run I had to stop and stretch my calves a few times before I finally just called it a day and went home, stopping my run early. I thought, “Surely it’s not my shoes that are causing my calf pain. They’re brand new.”

When the pain got so bad it hurt just to walk, let alone run, I started digging deeper to try to figure out what the problem was. At first I thought it was my On shoes but then I realized that both my On shoes and Topo shoes had a low heel-toe drop ratio. The heel-toe drop is the difference in stack height from the heel to the toe box of the shoe. Minimalist shoes have a zero drop, meaning the heel is at the same height as the toe box. Both my On and Topo shoes had a 3 or 4 mm heel-toe drop, meaning the heel was either 3 or 4 mm higher than the toe box (one was 3 and the other was 4, I’m not sure which was which at this point).

Upon even further digging, I determined that my previous running shoes, a pair of Asics had a 10 mm heel-toe drop and in fact all of the shoes I had run in for the last few years had anywhere from an 8 to 10 mm heel-toe drop. I had NEVER had calf or Achilles problems before. I threw both pairs of those shoes in my pile for Goodwill so quickly it was ridiculous and immediately got a pair of new running shoes with a 9 mm heel-toe drop. My calf pain miraculously went away. Lesson learned. I need running shoes with an 8 to 10 mm heel-toe drop.

The real lesson here was that what works for some people does not work for others. Just because a shoe review claims a particular shoe is a “soft, cushiony ride great for long runs and shorter runs as well” or whatever they write may seem appealing doesn’t mean it’s a good shoe for you. I know lots of people rave about HOKA shoes but I personally don’t think they would work for me. They’re at the opposite end of the spectrum from minimalist shoes and are often referred to as “maximalist” shoes due to their ultra-cushioned soles. I need shoes that are neither minimalist nor maximalist but somewhere in the middle.

Now when I see a shoe review, I just look at the one thing that I’ve found matters to me, heel to toe drop. If it’s not in the right range for me, I don’t even bother trying them. Everyone’s different, though. For some people, they can get by with shoes with a much lower heel to toe drop, like 4 or 5 and be fine. The most important factor for someone else might be the toe box and if it’s wide or not. For someone else it could be how wide or narrow the shoe fits overall.

My point is, figure out what matters to you personally in a running shoe. I like to track my shoes on Strava and I still have older shoes listed on there that I can look up the stats from. If you don’t use that app, there are plenty of others where you can track your running shoes like Garmin or you can always go old-school and log your miles and shoe info on a spreadsheet or on paper if you’re really old-school.

There’s nothing wrong with shoe reviews per se, but armed with your own personal needs, you can make much better decisions when buying new running shoes based on these reviews. Doesn’t that sound like a better idea than just randomly choosing a pair of shoes based on how they look? Another great way to buy a new pair of shoes is to go to a local running store and try them on and have a person working there help you figure out if they would work for you or not. I did that with my daughter when she first started running on her high school cross country team and that worked out well.

Do you read running shoe reviews or just skip them entirely thinking they’re a waste of time? How many pairs of running shoes do you currently have? If you have a lot, do you consider yourself a running shoe geek or a hoarder?

Happy running!

Donna

Book Review- Fast After 50. How to Race Strong For the Rest of Your Life by Joe Friel

The author Joe Friel begins this book by stating he was 70 years old when he began writing this book (published in 2015). He is also the author of Cycling Past 50, which he wrote in the mid-1990’s when he was 53 (and many other books since then). He claims there wasn’t much research on aging in the 90’s, which I take to mean there wasn’t much research on the aging athlete. Much of Friel’s writings are based out of research studies and what that research says about older athletes’ performance, training, and lifestyle.

This book is arranged into two parts, with part I describing the rather depressing “challenges” the aging athlete faces and part II proposing some solutions to said challenges. The first chapter of part I begins with the author asking the question, “What is aging?” and expands from there. There are some rather dismal graphs depicting the big drop-off in performance for swimming records, cycling time trials, marathon world records, and Ironman Triathlon World Championship records. For women, the trends for increasing finish times are even more dramatic.

Chapter two dives deep into the science and discusses research on animal models and how they might relate to humans. Acknowledging that aging is complex in humans, the author discusses the role of diet and genetics on aging. The next chapter goes heavily into VO2max , aerobic capacity and the effects of muscle and fat on these two things.

Part II begins with chapter 4 and offers some solutions to the problems brought up in part I. Friel goes into the importance of balancing high intensity training and finding that Goldilocks sweet spot that works for you and strength training. The next chapters cover the different ways to measure your efficiency, aerobic-capacity testing, and lactate-threshold testing. There are specific training details for high-, moderate-, and low-dose workouts. These workouts are part of the seasonal periods for the older athlete.

Friel also emphasizes many older athletes would benefit from a longer than usual training routine. For most people that follow a training plan, a week is 7 days, but Friel suggests athletes 50 and over might benefit from extending that training week to 9 or 10 days. This means your long run wouldn’t always be on a Saturday or Sunday, as it is for most people. One week your long run would be on a weekend but if you’re following a 10-day training week, let’s say that’s a four month half marathon plan, the days of your long runs will vary from week to week. The whole purpose of a longer training week is to incorporate more rest days, which becomes even more important as we age. There are many examples on how these training weeks would look for someone training for a specific event to help you figure out how to incorporate it into your training plan.

To round things out, there are chapters on rest and recovery and body fat. In the final chapter (body fat), Friel goes over hormones, menopause, diet, medications, and the effect of high intensity exercise on body fat. I should say that each chapter also has insets by experts, some of whom are aging athletes themselves like Amby Burfoot, a runner who finished the 2014 Boston Marathon 49 years after his first Boston Marathon in 1965. There’s also an inset written by John Post, MD, a six-time Kona Ironman Triathlon finisher who writes about arthritis and some things athletes with arthritis can do.

In the epilogue, Friel states that not everyone wants to or is able to achieve high performance in sport, regardless of age but this applies perhaps more so in the older athlete. He goes on to say that some people are content to do easy workouts and they are happy with their current regimens. Not everyone wants to lift heavy weights or run fast intervals and there’s absolutely nothing wrong with that. I like that he included this part in the book because no one should feel like they “should” work out harder or what they’re doing isn’t “good enough.” Like he says, as long as they’re eating a healthy diet and getting enough sleep, they’re promoting a long and active life. “Keep it up!” he says and I agree.

As someone who recently turned 50, I appreciate this book and will definitely look into some of the workouts he suggests. I already lift heavy weights and make sleep and a healthy diet a priority in my life. With my full-time job and teenage daughter’s schedule, it would be difficult to lengthen my cycle to say a 9-day cycle where my long runs wouldn’t always be on the weekend. I also run with two different running groups on specific days so that mean I would have to stop running with them on some weeks. Obviously a longer cycle would be easier for someone who was retired or worked from home with a flexible schedule.

Here’s a link to Joe Friel’s website: https://joefrieltraining.com/book/fast-after-50/. You can find training plans (for a fee), his many other books, blog posts, and other services.

What about you? Are you 50 or older or approaching 50? Have you begun to see changes in your athletic abilities as you age or are you still going strong? Would you consider making changes (or have you made changes) in your workouts by including aerobic-capacity and lactate-threshold intervals, lifting heavy weights, getting more sleep, and changing your periodization routine to a longer cycle than the typical 7-day cycle in the hopes of getting faster or having more power?

Happy running!

Donna

Running Goals for 2023

Every January I like to figure out my running goals (which I used to call resolutions but from here on I’m going to call goals) for the upcoming year. Let’s take a peek at how my goals from last year went. Running Resolutions and My Word for 2022. My first goal for 2022 was to do more hiking on my off days. How did that go? Not so great.

I only went hiking while I was on vacation in Portugal, Costa Rica, and Asheville, oh and I did go hiking locally once. Even though I originally wanted to go hiking about once a month, that just didn’t happen. I guess I should be happy for the hiking I did do and don’t get me wrong, it was in some beautiful areas around the world so even if it wasn’t frequent, it was pretty fantastic when I did do it (see photos below from hiking in Portugal).

My second running goal for 2022 was to run different distances than the half marathon and just see what I was capable of at that point in my life. I did pretty well on that account, having run a 5k in May (and a night race at that), a 10-miler in April, and another 5k in November. I would have liked to have run a couple more races but shin splints and other things in my life put a halt to that. Still, it had been many years since I had run 5k’s and a 10-mile race so it was fun to push my body at those distances that I wasn’t used to racing.

My final goal for 2022 was to start running the Canadian provinces, with the ultimate goal of running a half marathon in all of them eventually. That didn’t happen for various reasons but I haven’t given up on that goal. When the time is right, it will happen. It may take me another 21 years to achieve that goal like it did to run all 50 states (hopefully not!) but if it does, so be it.

On to my goals for 2023. For some inspiration, I worked on a worksheet sent out by Honey Stinger, in conjunction with pro-runner and coach, Neely Spence Gracey and GRC, which I’m going to attach here if any of you want to fill it out for yourself. https://cdn.shopify.com/s/files/1/0498/2374/4162/files/Goal_Setting_Worksheet_1_Editable.pdf?v=1671219861

I’m not going to include the answers from my entire worksheet here but I’ll put a couple of things that stood out to me. One section had the questions “Why do I want to set a new goal? What goals have I already achieved?” My answer was “I’ve already achieved my goal of running a half marathon in all 50 states but I don’t feel the need to “top” that.” In other words, I don’t feel like I need to run the Canadian provinces any more than I felt like I needed to run all 50 states. It was always a goal that I felt like I would someday achieve but I also knew life sometimes has unexpected things pop up and it might take some time to achieve that goal. To me, this is a fun goal that since it includes travel and is thus more complicated since there’s time off work, money, and many other factors involved, I’m in no rush to achieve. It does give me motivation, however.

Another section of the worksheet has the questions “What gives me FOMO? Who or what inspires me? What do I value? What brings me joy?” My answer was simply, “What brings me joy is running in new places or different settings.” I almost never have FOMO; when I see other runners post online about races they ran that I didn’t, I don’t feel left out but I’m genuinely happy for them. I’m constantly inspired by other runners doing big and small things (what’s small to one person may be big to another and vice versa but it’s all important). I value my health and I know running is good for my mental and physical health. One thing that brings me joy in life is to travel to races and not only run the race but also experience that part of the world after the race.

So what are my goals for 2023? I have two goals, one of which I teased out while working on the worksheet, with the first goal being to simply have fun when running and to run races in different places when possible. There’s really no more limitations or specifics set other than that.

More runs in places like this (Hawaii) would be wonderful!

My second goal is to practice yoga more regularly. Before the pandemic, I used to go to a yoga class at my gym once a week and incorporate some of the basic stretches into my post-running stretching a few days throughout the week. When my gym closed and I was doing workouts at home I told myself I would continue doing yoga on my own but that got less and less often until I wasn’t practicing yoga at all. I later joined a different gym but they only offered classes online, which I’ve never been great at following regularly.

Recently my daughter asked me to do a 30-day yoga challenge with her that someone from YouTube was doing, starting on Jan. 2. While I don’t expect to continue practicing yoga every single day, especially after January is over, as long as I can continue doing yoga once a week, I’ll be happy. So far, it’s going well and we both are amazed at how quickly the time flies by during these yoga sessions together.

So that’s it! I’m keeping things simple for 2023 when it comes to running goals. What about you? Do you set running goals or intentions for the new year? If so, care to share one of your goals for 2023?

Happy running and Happy New Year!

Donna

Running Highs and Lows of 2022

Towards the end of every year, I always like to go over how my year in running went and take a look at not only the good things but also some bad things that happened. I was coming off a high from 2021, that being the year I finally ran a half marathon in state number 50, New Mexico, in November of last year. How do you top that? Well, in my case, you don’t.

I originally had two races scheduled for 2022, the Krispy Kreme Challenge in February and the Cherry Blossom 10 Mile Run in April. The Krispy Kreme Challenge was canceled and we had to option to run it virtually or defer to 2023. If you missed my post on the Krispy Kreme Challenge, you run 2.5 miles, eat a dozen Krispy Kreme donuts, and run back 2.5 miles, preferably without throwing up. I’m sure it sounds like the last thing many of you would like to do but the uniqueness of it caught my attention and the fact that the proceeds go to the UNC Children’s Hospital, a place that holds a special meaning to me was the real reason I wanted to run it. Of course I deferred to 2023, because really, the attraction is in participating in this challenge surrounded by others, not doing it virtually. Having that race canceled was a low because I was looking forward to it but there will always be next year!

The Cherry Blossom 10 Mile Run in Washington, D.C. is by lottery only and when I saw I had gotten in, I was excited. This race coincides with the blooming of the cherry blossom trees in early April, as you may infer from the race title, and they were most definitely a sight to behold. The prettiest spot along the race course was the Tidal Basin area, with the water and some of the monuments all lined by cherry blossoms. I loved running this race and found it well-organized and one of the most scenic races I’ve run. Getting to run this race was a high for sure. Cherry Blossom 10 Mile Run

In May I ran my first night race, the Catching Fireflies 5k and loved it. It was local’ish, which isn’t common for me. Of all of the approximately 60 races I’ve run, only four have been near where I live. It was about 45 minutes away and was only the third timed 5k I have run (the other one I ran with my young daughter, so really this was my second real timed run). I was anxious to see what I could do and was pleased when I came in first in my age group. I also had friends that were at the race, plus my daughter, so it was fun to talk to everyone before and after the race. This was a high for me. Catching Fireflies 5k- My First Night Race!

After the Catching Fireflies 5k, my racing schedule kind of went downhill quickly. At the beginning of the year I had hoped to start running some half marathons in Canada, with my first one in June. Multiple reasons stopped me from doing that race (for one, Canada still required a covid test) but I still hoped to run a half marathon in Quebec in August, only to see that for whatever reason it was not meant for me to go to Canada this year. My goal of running a half marathon in all of the Canadian provinces got pushed back to 2023, so we’ll see how that goes next year. That was a low not being able to start on my Canadian running quest, but I know it’s for the best and eventually I’ll get there.

Since it’s so hot and humid during the summer months here, there are pretty much no races from June through August (or at least not any that appealed to me), so I waited until September to find my next race. None of them sounded fun or unique to me until I saw the Pups and Pastries 5k. This was a race that benefited a local rescue group, a cause near and dear to my heart, and the pastries part was just the icing on the cake for me (pun intended).

Since I had barely run any 5k’s but did well at the night race in May, I was curious to see what I could do at that distance, after spending 22 years focusing on the half marathon. Everything was going great and I was getting faster, only to start getting stabbing pain in my right shin. It got so bad that I had the pain when I wasn’t even running. I would just be lying in bed and my shin would suddenly start to ache. In college I had experienced shin splints so I knew what could happen if I didn’t stop running.

So I stopped running completely and even had my leg checked out twice, once to confirm it was indeed shin splints and nothing worse and the other time to make sure my bone density is good. The doctor confirmed it was shin splints and not a stress fracture and my bone scan came back normal. I took a few weeks off running completely and had FOMO while I watched others run races. I decided to make lemonade out of lemons and volunteer for the Pups and Pastries race and that was fun watching all of the cute dogs running with their owners. My Very First DNS (Did Not Start) for a Race EVER

When I tentatively went on a short run to test out my leg and saw everything was fine, I gradually began running again, careful not to over-do it. Unfortunately it meant I had missed my window of opportunity to run any half marathons in Canada this year. I made the most of things and signed up for my first turkey trot, also my first 8k with my daughter. We had fun and declared we should make it a tradition to run a turkey trot together every year. It was a good way to close out my racing for the year. Two Firsts in Running For Me- My First Turkey Trot and My First 8k!

Overall, I would say there were more highs than lows when it came to running in 2022. Although I wasn’t able to run any half marathons in Canada, there will always be next year. I’m just happy I was able to take time off running early enough that my shin splints didn’t turn into something much worse that required me to take months off from running. Even though I only ran three races, they were all unique and memorable ones so it was a good year for me when it came to running.

How did your running go in 2022? Any highs or lows you care to share?

Happy running!

Donna

What I Learned From Every Half Marathon I Ran- Part 2

If you missed part one, you can read it here What I Learned From Every Half Marathon I Ran. TLDR? I went through the half marathons I ran in all 50 states beginning with my first one in North Carolina in 2000. I briefly state what I learned at each race, since after all, life is a learning process. In my first post, I stopped at a half marathon I ran in Mississippi in 2010 so that’s where I’ll start here.

Picking back up where I left, although I was struggling with health issues at the Mississippi Gulf Coast Half Marathon in November of 2010, my health continued to deteriorate for another reason. By the time of the Arbuckles to Ardmore Half Marathon in Oklahoma in March of 2011, I had full-blown anemia. This was my 21st state (and 23rd half marathon) but my first experience with anemia. I was borderline in need of a transfusion but my doctor chose to prescribe heavy doses of iron pills along with B12 and other vitamins to help with absorption. She also told me not to run. I learned it is indeed possible to run a half marathon if you don’t mind going slowly (but I certainly don’t endorse this).

At the Missoula Half Marathon in Montana I learned to be better prepared for drastic changes in weather at races. Although it was supposed to be mid-50’s at the start of the race, a cold front had moved in the day before the race so it was predicted to drop to the low 40’s that morning. For some people, that’s shorts and short-sleeve weather but not for this southern gal. I went to a running store in search of running pants but the closest they had was capris, in a size smaller than I normally wore. I bought them anyway and while not ideal, at least my legs weren’t freezing.

I learned having elite runners at a race can have its perks for everyone else. When I ran the Kaiser Realty Coastal Half Marathon in Alabama, elite runners Deena Kastor and Johnny Gray were speakers there (they didn’t run the race) and we were treated to one of the best post-race spreads I’ve ever had at a race. At the Shamrock Half Marathon in Virginia Beach, I learned it’s possible to have fun and not be overwhelmed at big races as long as they’re well-organized like this one. I learned just how hot it gets in Chicago in June at the Chicago 13.1 Half Marathon.

At the Amica Half Marathon in Newport, Rhode Island, I learned just how much of an underrated state this smallest of the US states is. The Covenant Health Knoxville Half Marathon showed me just how insanely hilly Knoxville is (one of the hilliest races I’ve ever run). I learned how amazingly scenic the islands off the coast of Washington are when I ran the San Juan Island Half Marathon.

I learned that all-women’s races have a different vibe than coed races do when I ran the All Women & One Lucky Guy Half Marathon in Newburyport, Massachusetts. The New York City 13.1 showed me how many fun half marathons (and other distances) New York State and New York City has and you don’t have to run the bigger, better-known races to have a great race (this was in Queens). When I ran the Shipyard Old Port Half Marathon in Portland, Maine, I learned just how hot and hilly Maine is in July but since it’s so beautiful, it’s worth it.

The Roller Coaster Half Marathon in Branson, Missouri showed me it’s possible for someone who had never even finished in the top three in her age group before to finish first. After I ran the Frederick Running Festival Half Marathon in Maryland and learned the race director was my daughter’s teacher’s niece, I learned what a small world it truly is. The Spearfish Canyon Half Marathon in South Dakota showed me two things: 1) South Dakota is entirely different in many ways than North Dakota and 2) I love races that start at the top of a canyon and you run down it.

In September of 2015, I learned that some race directors were still not using timing chips at the Dixville Half Marathon in Colebrook, New Hampshire. At the McKenzie River Half Marathon in Eugene, Oregon, I learned just how intense runners are in this part of the country. I asked someone at the packet pickup about the hills and was told, “they’re not that bad,” only to find out the only flat portions were the first two miles and the last mile, with none of the hills going down, only up. The Boulder Rez Half Marathon in Colorado showed me what I already suspected, that running at altitude is no joke.

I learned sometimes race directors try to cram too many events into one race at the Silver Strand Half Marathon in California. In addition to the half marathon, there was a 5k, 10 miler, and half marathon for skaters, handcyclers, and wheelchair racers and the course was extremely crowded. I learned it can be so cold in Utah in February that despite wearing gloves, my fingers were still cold at the end of the Dogtown Half Marathon and my feet were numb for the first couple of miles. The Superhero Half Marathon in Morristown, New Jersey showed me how much fun it was to see other people’s costumes at a race (I didn’t dress up).

The Marshall University Half Marathon in Huntington, West Virginia showed me how cool it was to run with a football on a football field at the end of a race. The Famous Potato Half Marathon in Boise, Idaho showed me how life often doesn’t turn out how you think it will but that can be a good thing. For years I thought I’d run a half marathon in Coeur d’Alene for my Idaho race but the timing was never right so I signed up for this race in Boise and loved it. I learned it’s possible to have a not-so-unique race even in such a beautiful state as Alaska at the Skinny Raven Half Marathon in Anchorage. The course was primarily on greenways, with little water views and overall not that scenic in my opinion.

I learned it’s possible to have a blazing fast course, plenty of amazing volunteers, boatloads of food before and after the race, huge medals, and quality shirts for finishers at small races like the White River Half Marathon in tiny little Cotter, Arkansas. At the Seashore Classic Half Marathon in Lewes, Delaware, I learned running on crushed gravel is killer on the legs and a frozen strawberry daiquiri really hits the spot after a tough race. I learned it’s possible to PR at high elevation if the race has a downhill start like the Star Valley Half Marathon in Thayne, Wyoming.

The Hot Cider Hustle Half Marathon in Omaha, Nebraska taught me to tie my shoelaces better before a race. I had double-knotted them but they still came untied and that 20-something seconds it took me to tie them likely cost me a third place age group finish. At the Circle of Life Half Marathon in Lake City, Minnesota, I learned that “Minnesota nice” is real. Those were some of the friendliest and nicest people I had ever chatted with at a race.

I learned it’s possible to PR at your 51st half marathon at the IMT Des Moines Half Marathon in Iowa. This race also showed me that Des Moines knows how to put on a half marathon right, with so many little touches and big additions as well. The Albuquerque Half Marathon in New Mexico showed me life truly is all about the journey. Although many things went wrong or not exactly ideal before, during, and after this race and it didn’t end on such a high point as I would have liked, I learned running a half marathon in all 50 states isn’t just about state number 50, but the point is every single state along the way that adds up to all 50 states.

So that’s it- 53 half marathons in 21 years and what I learned along the way. Every single race taught me something, sometimes big things, sometimes smaller things but they were all lessons nonetheless.

If you’d like to read more in-depth about any of the half marathons I’ve run, check out my page here: https://runningtotravel.wordpress.com/half-marathons/

What lessons have you learned from half marathons or other races you’ve run?

Happy running!

Donna

What I Learned From Every Half Marathon I Ran

Life is really just a learning process, right? If you don’t learn as you go along, you don’t make progress and grow as a person. Looking back at the half marathons I’ve run, I realized I learned something at each and every race. Sometimes the things I learned were life-changing and with others it was just minor things I probably knew already but they were re-emphasized to me.

Let’s take a look back at the half marathons I’ve run over the years, going back to the very first half marathon I ever ran, way back in 2000, up to the present day. For most of these, I’ll keep it brief but for the truly life-changing races, I may dig a bit deeper. Hopefully this will be fun, so let’s see!

My very first half marathon, the Battleship Half Marathon in Wilmington, North Carolina in November 2000 was quite a learning experience for me. The weather was crazy, with freezing rain and even snow, which is almost unheard of in this southern coastal city. By the time I finished, my arms and shoulders were so tired I could barely lift them to take my sports bra and running shirt off. I learned several things after this race but the top ones were: 1) I needed to start lifting weights, concentrating on upper body exercises, 2) I learned what a huge factor the weather can be and I knew I could run this race faster under more ideal weather conditions, and 3) I learned I was hooked on running half marathons and wanted to do more.

When I ran the 2001 Battleship Half Marathon, sure enough, I cut several minutes off my finish time and the weather was a beautiful day for a race! I learned the importance of being prepared for a half marathon with strength training and a training plan. The Gold Rush Half Marathon in Concord, North Carolina taught me that heat, hills, and humidity is a nasty combination when it comes to races and to avoid the possibility of the 3H’s at all costs when signing up for a race!

Philadelphia Distance Run (can you find me?)

The Kona Half Marathon in Hawaii (at least when I ran it) was on the same course as the Ironman running portion. It was hot and hilly (but not humid) and beautiful. I loved every second of it and I learned having great views along a course goes a long way! When I ran the Philadelphia Distance Run, I learned big races can be fun as long as they’re well-organized, which this one was.

Kiawah Island Half Marathon in South Carolina is very flat but also tends to have strong headwinds. I learned races along the beach can be difficult despite being flat because of the winds. When I ran the Valley of the Sun Half Marathon in Phoenix, I learned it’s possible to run a half marathon when pregnant as long as you follow your doctor’s recommendations and advice.

The Columbus Distance Run was a race I never should have run. I had been suffering from Iliotibial Band Syndrome (ITBS) before this race and had pain in my knee after running only a couple of miles at a time but I ran it anyway. I couldn’t run for months after the race and I learned sometimes you should DNS (did not start) a race if you’re injured.

After running the Louisville Half Marathon in Kentucky, I learned to research my races better because like the race in Columbus, Ohio, this race was just OK with nothing exceptional about it. The Naples Daily News Half Marathon in Florida taught me there are plenty of fun races in Florida besides Disney and they don’t have to cost a fortune and you don’t have to get up at 3 in the morning on race day either! Covered Bridges Half Marathon in Woodstock, Vermont taught me how much I love Vermont and left me wanting to see the rest of the New England states.

I was surprised at how stifling hot it was at the half marathon in Connecticut!

When I ran the Marathon of the Americas and Half Marathon in San Antonio, Texas, I learned the importance of working in some vacation days after a race; San Antonio is a fun city to explore. The Laughlin Half Marathon in Nevada showed me you can’t always trust the website descriptions for a race (I didn’t find it scenic at all) and packed dirt with gravel on top is horrible to try to run on. Stratton Faxon Half Marathon in Fairfield, Connecticut showed me that even the New England states can get extremely hot during the summer.

The Evansville Half Marathon in Indiana showed me that sometimes taking that leap of faith to run in small towns you’ve never heard of can be worth it (it was my fastest half marathon to date and I loved every minute of the race). Run the Reagan in Snellville, Georgia taught me it’s not fun at all to run along a freeway and even more miserable when it’s raining and cold. The Bayshore Half Marathon in Traverse City, Michigan showed me popular races are popular for a reason (this one sold out quickly when I signed up) and I loved the scenic course.

Finishing on a track was fun at the half in Traverse City, Michigan!

Kroll’s Diner Half Marathon in Bismarck, North Dakota showed me it can be tough to find a half marathon that fits in with your schedule in some states, with North Dakota being one. When I was looking for a half marathon there, I could only find a few races and to this day there are only a handful. Ole Man River Half Marathon in New Orleans showed me even a fun, quirky city like New Orleans can have plain and ordinary races like this one. The Olathe Half Marathon in Kansas showed me some race directors aren’t thoughtful at all when planning a race course and will take you through industrial areas and past neighborhoods with just ordinary houses (or maybe that was just the best they had to offer for a safe course).

The Madison Mini-Marathon in Wisconsin showed me when you run a half marathon in August, even in a state as far north as Wisconsin, it’s going to be HOT so you’d better be prepared for slower race times. I learned a couple of things when I ran the Mississippi Gulf Coast Half Marathon: 1) just because you’re running in a cool place like a space center doesn’t mean you’ll see actual rockets and 2) it sometimes gets cold in Mississippi in late November (I was not expecting it to be in the 30’s).

I’m going to stop here since I still have several half marathons to go and this post is already pretty lengthy. I’ll continue with the rest of the half marathon lessons in another post.

What about you? What lessons have you learned from half marathons or other races you’ve ran?

Happy running!

Donna

How I Did It

I recently reviewed Molly Huddle and Sara Slattery’s book How She Did It, which you can read here (Book Review- How She Did It. Stories, Advice, and Secrets to Success from 50 Legendary Distance Runners by Molly Huddle and Sara Slattery).

In my review, I also provided a link to their website where you can buy a copy of their book and if you go there, you’ll see it includes a reader worksheet. This is the same list of questions the authors asked everyone they interviewed for their book. I thought it would be interesting for me to post the questions on the worksheet and put my personal answers here. Here goes!

YOUR CHAPTER

Below are the questions we asked all the athletes interviewed in How She Did It.

Use these questions as a guide as you think about your own experience. Then, look at the answers from the athletes in the book. Do you notice any similarities? Come back to this page often and review how your answers change over time

What were your PR’s?

Although I ran on my elementary school’s track team, I have no idea what my times were for the distances I ran then (the mile, 800 meter, and 4 x 400 meter relay). That was the only time I ran on a school team and the only time I raced shorter distances. I didn’t start racing until I was an adult so I only have PR’s from the last 22 years. I bring this up because in the book, people had PR’s from high school, college, and beyond. Here are my PR’s: 5k- 26:53 (May 2022), 10k- 52:27 (July 2021), 10-mile- 1:27:13 (April 2022), Half Marathon- 1:51:20 (October 2021).

How did you get into running?

As I mentioned above, I started running on my elementary school’s track team. Our PE teacher was phenomenal and I believe a big part of why I’ve always been athletic is because of his encouragement. I’ve always also had a drive in me and the adrenaline rush from running has kept me going.

What major setbacks/challenges did you face as an athlete?

I had shin splints in college that stopped me from running for a few years. At their peak, they were so painful I was in tears as I walked home from a run and that deterred me from running for a long time. I also had ITBS (iliotibial band syndrome) that I developed after the birth of my daughter when I was training for a half marathon in Ohio. I tried to push through the pain and keep running but that was not a good idea and I was forced to stop running for a few months after that race.

If you have this setback/setbacks, describe how long you were off from running competing? How did you overcome the issue?

I already answered the part about how long I was off from running. I overcame shin splints by buying better running shoes, focusing more on recovery, and just training more properly. My foam roller and deep tissue massages helped me recover from ITBS and it’s not been a problem since I incorporated both of those things into my regular practice.

What is your best race following your setback (or your best race ever!)?

My best race ever was the IMT Des Moines Half Marathon (see photo above). It was one of those races where all of the stars were aligned and I felt like I was flying on the course. In a close second (or maybe even a tie) was the Peachtree Road Race in Atlanta where I had a huge smile plastered on my face for the entire 10k. Not surprisingly those were also my fastest races.

What are you most proud of in your running journey?

I don’t consider myself a “proud” person in general; I don’t go around bragging about myself or my accomplishments. That being said, I am proud of completing my goal to run a half marathon in all 50 states. It took commitment and perseverance on my part and the journey changed my life.

What did you learn and what would you have done differently?

I’m not sure if this question relates to the previous question but that’s how I’m going to answer it. I learned that I’m stronger than I give myself credit for (physically and mentally). I also learned that big goals are achievable if you make them a priority (I realize sometimes that’s just not possible so I’m not saying it’s easy to do that). I would have changed a couple of the races I ran and chosen different ones, with the Run the Reagan just outside of Atlanta high on the list as one of my most miserable races.

Who makes up your support system? (coaches, trainers, family, teammates, friends?)

My support system has changed over the years. For all 17 years of her life my daughter has been my biggest fan and supporter. She traveled with me to all but 3 states for the half marathons I ran (Pennsylvania, Iowa, and New Mexico) and always cheered me on. Never once when she was younger did she complain when I told her I was going on a training run. Now that she’s older she’ll often have a cold glass of water with Nuun waiting for me after a run.

What is your favorite workout?

My favorite workout is one that incorporates quarter mile repeats. They’re over before I know it but I feel like they make me faster and stronger.

What is your most interesting/funny race story?

Believe it or not, despite running somewhere around 60 races, I don’t really have any interesting or funny race stories that come to mind. I guess maybe the best I can think of was the half marathon in Boise, Idaho where a guy was running with a pool cue balanced on a finger, trying to get into the Guinness Book of World Records.

If you could give other girls in sport one piece of advice, what would it be?

My piece of advice for other girls in sport would be to listen to your body to notice any changes and seek help from either a coach or physical therapist when necessary. If something feels off, figure out why that is. For example, if you have a pain on the side of your knee, figure out what’s causing that pain and work on getting rid of that pain. Don’t continue running if something hurts. It’s not worth the damage you’ll inevitably do and be forced to take time off from running.

What has been most rewarding about your running journey?

The most rewarding part of my running journey has 100% been the people I’ve met along the way. I still remember conversations I had with other runners years ago either before or after a race. Joining a running club has been one of the best things I’ve ever done and have made lifelong friends. Connecting with other runners through my blog and social media has also been one of the best parts about my running journey.

Have you read How She Did It? Did you fill out this worksheet? If you did, is there anything from it you’d like to share or discuss?

Happy Running!

Donna

Book Review- How She Did It. Stories, Advice, and Secrets to Success from 50 Legendary Distance Runners by Molly Huddle and Sara Slattery

When I heard Molly Huddle and Sara Slattery were working on a book, I was excited about reading it. Molly Huddle is a two-time Olympian for Team USA and a six-time American record-holder and Sara Slattery represented the US at the IAAF World Cross-Country Championship and was a four-time NCAA champion. Knowing this, it was interesting to see what kind of book these two accomplished runners would write.

How She Did It is different from any other book about runners that I’ve read. First, it’s only about female runners and includes parts taken from interviews the authors had with 50 prominent female runners going back to the pioneers like Patti Catalano Dillon (also pictured on the cover), Kathrine Switzer, and Cheryl Bridges Flanagan Treworgy, Shalane Flanagan’s mom and ends with more recent runners like Aliphine Tuliamuk and Sally Kipyego.

The authors’ main question was “How did you do it?” but they asked similar questions like what was their support system like, how did they overcome challenges, how did they take care of their bodies, along with the general information about personal records at different stages of their running careers. There were many overlapping stories with the athletes such as stress fractures from under-fueling.

There’s much more to this book than interviews with famous runners. After an introduction by the authors about how the idea for the book was conceived and their running stories, part one is called “The Experts.” Huddle and Slattery brought in experts to help cover what they call the four keys to being a healthy young female runner. The four areas are: physical health and injury prevention, hormonal health, sound nutrition, and mental health and sports psychology. Not only is there advice from experts they talked to on each of the four areas, there are citations of scientific articles included in case anyone wants to dive deeper.

Part two is the bulk of the book and is comprised of the athlete interviews, which I’ve already discussed. While I enjoyed reading about each of the athletes in the book, I found it did get a bit much and in my opinion some of the athletes could have been left out. I heard on a podcast with the two authors that originally the book included interviews from 80 female runners and they whittled that down to 50, so I guess they already felt like they were cutting out quite a chunk of their book.

The next-to-last section, called “The Cooldown,” is short and includes anecdotes that happened to some of the runners in the book that weren’t included in part two. For example, Molly Seidel tells the story about when her phone was stolen from a track in Ethiopia and the whole town came together to help find it. Carrie Tollefson recalls the story about how her husband proposed to her on a run.

The final section, “Favorite Workouts” includes some of the runners in the book’s favorite running workouts, as you might imagine. I found most of these extremely vague so you won’t find true workouts, at least not in the sense I think of as a workout. For example, 2008 Olympian Anna Willard Grenier states that “all-out 200s, all-out 300s, and 150s” were her favorite workouts. Four-time Olympian Coleen De Reuck’s favorite workouts are “hill repeats. I don’t go too far because I think if your form breaks down, then you lose some benefits.” It’s interesting but is less than four pages long and just has comments from ten runners.

In total, the book is 336 pages in the paperback version and it’s available on Amazon and other book sellers. I borrowed it from my public library, which I encourage others to do unless it’s a book you know you’d read over and over. For most books, I like to see if they’re available at the library before I buy them. It’s better for the environment and is a lot cheaper! Or, you can order directly from the website and get a signed copy: https://howshediditbook.com.

Overall, I really enjoyed this book and would recommend it. I’ve never read a book comprised solely of information about female runners through the years and from this type of angle. It’s not meant to be a training guide so as long as you don’t think that’s what you’ll be getting, it’s a worthwhile read.

Have you read this book or heard about it? If so, what did you think? Would you like to read this book?

Happy running!

Donna

My Tried and True Half Marathon Training Plan

First a disclaimer: I am not a running coach nor do I have any running certifications or affiliations. What I am is a runner who has been running races since 2000 and I’ve run a half marathon in all 50 states (plus a marathon, 5ks, 10ks, a 10-miler, and a 15k). Over the years, I’ve used many training plans including ones I’ve gotten from books, online, and from other runners. Since I’ve run more half marathons by far than any other distance, that’s what I’m going to focus on here.

When I discovered this particular half marathon training plan several years ago, I liked it for a few different reasons, which I’ll cover in a moment, but I did tweak it over the years. At first glance, you can see there are 5 running days with an option for another. When I first used this plan I was going by the “Run Less Run Faster” training plan where you only run 3 days a week so it would have been a stretch for me to go from 3 days a week to 6 and even jumping from 3 to 5 concerned me. It turns out running 5 days a week was the perfect sweet spot for me.

If you’re not familiar, the Run Less Run Faster program focuses entirely on speed work and a long run; there are no easy recovery days. This seemed to be working for me for a while but I began to feel like I was in a running rut and I needed a new plan, hence the training plan I will go over here. I feel like this training plan needs a name so I’ll just call it “Donna’s Half Marathon Training Plan” to keep it simple, or “Donna’s Plan” to keep it even more simple from here on since we all know it’s a half marathon training plan.

I finished first in my age group with this training plan (in Missouri)!!!

In Donna’s Plan, there are both timed runs and distance-measured runs, so for example, some days you may run for 45 minutes and other days you may run 5 miles. I like this mix of both timed and distance-measured runs because I feel like if you’re only running by time all of the time it may be not give you enough time on your feet to prepare you for the race. If a training plan says to run for 60 minutes and you’re super-speedy you’re going to cover much more ground than someone who’s running 11- or 12 minute-miles. No matter what your speed is you need to get that time on your feet before the half marathon.

On the other hand, if you only run by distance, it can get to be a bit of a head game for some people. You see that you have to run 12 miles and you think, “I’ve never run that far before. I’m not sure I can do that” and you may talk yourself out of it and run for 9 miles instead. Likewise, if you see you’re supposed to run for 6 miles during the week and you work full-time and have a family and a million other things to do, it’s too easy to tell yourself it’s ok to just run 4 miles even though the plan calls for 6 miles. Maybe it’s just me but I feel like people are more likely to get hung up on the distance-measured runs than timed runs.

Having a mix of both timed and distance-measured runs seems like a good mix to give you the confidence you need as you gradually build up both the distance and time you run. Speaking of gradual build-up, it’s important to give yourself the full 14 weeks to complete the plan. You don’t want to jump into the plan by skipping the first few weeks nor do you want to cut the training plan short by skipping the last few weeks. Donna’s Plan also assumes you’ve already built up a base of at least 25 miles/week and have been consistently running at least 5 miles for your long run.

I’ll discuss some of the terms used in the plan now.

Distance Runs are timed by minutes. They’re meant to be easy runs.

Intervals are speed workouts that include tempo runs and runs at interval pace. Tempo runs are meant to be about 25 seconds per mile slower than 5k race pace. Interval pace is supposed to be close to your current 3k or 5k race pace. This could also be referred to as a VO2max workout.

Fartlek runs are divided into three parts, a warmup, then faster brief segments that are usually repeated such as 8 x 45 seconds, and a cooldown. These are timed runs in Donna’s Plan.

Long runs sometimes include part of them at your goal half marathon pace or they can be at even distance/long run pace.

One day is slated as either a rest day, aerobic cross training (such as cycling, eliptical, rowing or some other non-impact activity) or an easy 30 minute run. If you’ve never run a half marathon before or haven’t run one in a while, I suggest you take this as a rest day.

Strides are usually done at the end of a run but can be done in the middle if you need a little pick-me-up. They aren’t meant to be sprinted all-out but help improve turnover. Focus on your form; you want to be relaxed with light footfall landings, and quick push-off. These are 15-20 seconds each.

One last note, the plan starts on Monday and includes runs on Monday, Tuesday, (optional on Wednesday), Thursday, Friday, and Saturday. Sunday is a rest day every week. If you prefer to do your long runs on Sundays, you should shift everything so that you’re still running three days in a row. In this case, your day off would be Thursday instead of Wednesday and you would run Friday, Saturday, and Sunday.

I PR’d with this plan for my 51st half marathon in state number 49 (Iowa)!!!

Week 1

Monday- Distance Run- 30 minutes + 6 x 15 second strides.

Tuesday- Intervals- Warmup 1 mile easy running, 6 x 400 meters at interval pace with 1:30 jogging recovery between. Cooldown 1 mile easy. Total 5 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 35 minute run. Start with 10 minutes easy, then 2 x 3 minutes at tempo effort with 1 minute easy between. Cooldown easy to reach 35 minutes.

Friday- Distance Run- 30 minutes + 6 x 15 second strides.

Saturday- Long Run- 5 to 6 miles at even pace.

Sunday- Rest Day.

Week 2

Monday- Distance Run- 30 minutes + 6 x 15 second strides.

Tuesday- Intervals- Warmup 1 mile easy, 10 x 300 meters at interval pace with 1:00 jogging recovery. Cooldown 1 mile. Total 5 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 35 minute run. Start with 10 minutes easy, then 5-7 minutes at tempo effort with 1 minute easy between. Cooldown easy to reach 35 minutes.

Friday- Distance Run- 30 minutes + 6 x 15 second strides.

Saturday- Long Run- 5 to 6 miles at even pace.

Sunday- Rest Day.

Week 3

Monday- Distance Run- 30 minutes + 6 x 15 second strides.

Tuesday- Intervals- Warmup 1 mile easy, 8 x 400 meters at interval pace with 1:30 jogging recovery. Cooldown 1 mile. Total 5 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 40 minute run. Start with 10 minutes easy, then 3 x 3 minutes at tempo effort with 1 minute easy between. Cooldown easy to reach 40 minutes.

Friday- Distance Run- 30-40 minutes + 6 x 20 second strides.

Saturday- Long Run- 6 to 7 miles at even pace.

Sunday- Rest Day.

Week 4

Monday- Distance Run- 30-40 minutes + 6 x 20 second strides.

Tuesday- Intervals- Warmup 1 mile easy, 6 x 1000 meters at tempo pace with 1:00 jogging recovery. Cooldown 1 mile. Total 6 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 40 minute run. Start with 10 minutes easy, then 8 x 1 minute pickups at 5k race effort with 1 minute easy between. Cooldown easy to reach 40 minutes.

Friday- Distance Run- 30-40 minutes + 6 x 20 second strides.

Saturday- Long Run- 8 mile long run. First 4 miles at long distance easy pace then last 4 miles at half marathon goal pace.

Sunday- Rest Day.

Week 5

Monday- Distance Run- 30-40 minutes + 6 x 20 second strides.

Tuesday- Intervals- Warmup 1 mile easy, 10 x 400 meters at interval pace with 1:30 jogging recovery. Cooldown 1 mile. Total 5-6 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 45 minute run. Start with 10 minutes easy, then 3 x 4 minutes at tempo effort with 1 minute easy between. Cooldown easy to reach 45 minutes.

Friday- Distance Run- 30-40 minutes + 6 x 20 second strides.

Saturday- Long Run- 9 to 10 miles at even pace.

Sunday- Rest Day.

Week 6

Monday- Distance Run- 40 minutes + 6 x 20 second strides.

Tuesday- Tempo run- Warmup 1 mile easy, 4 x 1 mile at tempo pace with 1:00 jogging recovery. Cooldown 1 mile. Total 6 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 45 minute run. Start with 15 minutes easy, then 12 x 30 seconds pickups at 5k effort with 30 seconds easy between. Cooldown easy to reach 45 minutes.

Friday- Distance Run- 30-45 minutes + 6 x 20 second strides.

Saturday- Long Run- 11 miles. First 5 miles at long distance run pace, last 6 miles at goal half marathon pace.

Week 7

Monday- Distance Run- 40-50 minutes + 6 x 20 second strides.

Tuesday- Tempo- Warmup 1-2 miles easy, 4-5 x 1 miles at tempo pace with 1:00 jogging recovery. Cooldown 1 mile. Total 7-9 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 40 minute run. Start with 10 minutes easy, then 10 x 30 second pickups at 5k race pace with 30 seconds easy between. Cooldown easy to reach 40 minutes.

Friday- Distance Run- 30-40 minutes + 6 x 20 second strides.

Saturday- Long Run- 13-14 miles at easy even pace.

Sunday- Rest Day.

Week 8

Monday- Distance Run- 40-50 minutes + 6 x 20 second strides.

Tuesday- Tempo- Warmup 1-2 miles easy, 3 miles at tempo pace with 5 minutes jogging recovery, 1 mile at tempo pace. Cooldown 1-2 miles. Total 6-8 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 45 minute run. Start with 10-15 minutes easy, then 10 x 45 second pickups at 5k race pace with 45 seconds easy between. Cooldown easy to reach 45 minutes.

Friday- Distance Run- 30-45 minutes + 6 x 20 second strides.

Saturday- Long Run 12 miles. First 6 miles at easy long distance pace, last 6 at half marathon goal pace.

Sunday- Rest Day.

Week 9

Monday- Distance Run- 40-50 minutes + 6 x 20 second strides.

Tuesday- Tempo- Warmup 1-2 miles easy, 2 x 2 miles at tempo pace with 2 minutes jogging recovery. Cooldown 1-2 miles. Total 6-8 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 45 minute run. Start with 10-15 minutes easy, then 8 x 1 minute pickups at 5k race pace with 1 minute easy between. Cooldown easy to reach 45 minutes.

Friday- Distance Run- 30-45 minutes + 6 x 20 second strides.

Saturday- Long Run 13-14 miles at even pace.

Sunday- Rest Day.

Week 10

Monday- Distance Run- 40 minutes + 6 x 20 second strides.

Tuesday- Tempo- Warmup 1-2 miles easy, 3 miles at tempo pace followed by 2 miles easy, followed by 2 x 1 miles at tempo pace with 1 minute rest between. Cooldown 1-2 miles. Total 8-10 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 45 minute run. Start with 10-15 minutes easy, then 4 x 1:30 minute pickups at 5k race pace with 1:30 minute easy between then 4 x 1:00 minute pickups with 1:00 easy + 4 x 30 seconds pickups with 30 seconds easy. Cooldown easy to reach 45 minutes.

Friday- Distance Run- 30-45 minutes + 6 x 20 second strides.

Saturday- Long Run 11 miles. First 3-4 miles at long distance pace then increase last 7-8 miles to goal half marathon pace.

Sunday- Rest Day.

Week 11

Monday- Distance Run- 40-50 minutes + 6 x 20 second strides.

Tuesday- Tempo- Warmup 1-2 miles easy, 4-5 x 1 mile at tempo pace with 1 minute rest between. Cooldown 1-2 miles. Total 6-9 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 40 minute run. Start with 10 minutes easy, then 10 x 30 second pickups at 5k race pace with 30 seconds easy between. Cooldown easy to reach 40 minutes.

Friday- Distance Run- 30-40 minutes + 6 x 20 second strides.

Saturday- Long Run 13-14 miles at easy pace.

Sunday- Rest Day.

Week 12

Monday- Distance Run- 40-50 minutes + 6 x 20 second strides.

Tuesday- Tempo- Warmup 1-2 miles easy, 6-7 x 1000 meters at tempo pace with 1 minute rest between. Cooldown 1-2 miles. Total 6-8 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 45 minute run. Start with 10-15 minutes easy, then 8 x 45 second pickups at 5k race pace with 45 seconds easy between. Cooldown easy to reach 45 minutes.

Friday- Distance Run- 30 minutes + 6 x 20 second strides.

Saturday- Long Run 11 miles. Run first 3-4 miles at long distance pace then increase final miles to half marathon goal pace.

Sunday- Rest Day.

Week 13

Monday- Distance Run- 40 minutes + 6 x 20 second strides.

Tuesday- Tempo- Warmup 1 mile easy, then 3 miles at tempo pace. Cooldown 1 mile easy. Total 5 miles.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Light Fartlek- 40 minute run. Start with 10 minutes easy, then 8 x 30 second pickups at 5k race pace with 30 seconds easy between. Cooldown easy to reach 40 minutes.

Friday- Distance Run- 20-30 minutes + 6 x 20 second strides.

Saturday- Long Run 7-8 miles. Run first 3-4 miles at long distance pace then increase final miles to half marathon goal pace.

Sunday- Rest Day.

Week 14

Monday- Distance Run- 30 minutes + 6 x 20 second strides.

Tuesday- Tempo- Warmup 1 mile easy, then 4 x 1000 meters at tempo pace. 1 minute rest between. Cooldown 1 mile easy.

Wednesday- Rest day, aerobic cross-training 30-45 minutes, or easy 30 minute run.

Thursday- Easy short run 30 minutes + 6 x 10 second strides.

Friday- Rest day.

Saturday- Easy 20-30 minute shakeout run.

Sunday- RACE DAY!

That’s it! That’s Donna’s Half Marathon Training Plan. It’s worked well for me because I was able to PR using this plan for my 51st half marathon in Iowa, my 49th state last October. I like the plan because it’s challenging enough but not so overwhelming that I’m not able to hit my goal times or run the specified distances.

What about you- do you have a tried and true half marathon plan you use for races? Or would you prefer to just wing it and run by feel on race day? Do you feel too “locked-in” or are you just too busy to follow most training plans?

Happy running!

Donna