Tag Archives: Training

Training for the Bentonville Half Marathon

It’s cold today, 38 degrees fahrenheit. But not as cold as the 26 degree start temperature and ice for the actual race last year when I ran my first half at 1:56.

Cold weather training onechristianman.com
Cold weather training, layers are important onechristianman.com

This year’s goal is 1:45. This is an 8 min/mile pace or better for 13.1 miles. So with less than a month left to train, I have to be out running the course on the weekends. I need to learn when to push the pace and be ready for the 4.8% quarter mile hill that is include in mile 13 of the half marathon.

So I suited up for cold weather training as I have previously blogged about including my thermal gloves. Lip balm and Aquaphor on the cheeks is important.

My training route isn’t exactly like the race route. I’m actually trying to trick my body into doing more hill work now than I will on race day. How? Well the Bentonville Half Marathon route includes that 4.8% grade hill on mile 13ish. My training is putting that hill in route with me still having 2 miles remaining on my run. This forces my tired self to try and push pace after the hill for 2 more miles. But on race day I’ll actually do those 2 miles on fairly flat ground before hitting the hill.

I’ve found that after the hill, it takes me about .6 of a mile to get back my breath and get back to a pace near 8:00/mile. But on race day, I’ll be pushing that two miles before the hill and I can put what’s left in the tank on conquering that last mile with the hill.

Bentonville Half Training onechristianman.com
Bentonville Half Training onechristianman.com

During the week I’m trying to hit hill repeats on the treadmill with the elevation setting due to the low temps outside lately. But I can’t stand the treadmill. Those session tend to be 5k (3.1 miles) on Tuesday and Thursday. I’ll do that for two more weeks before starting to cut back and prepare my body for race week preps.

Today’s results seem to point to the training plan working as needed.

The weekend before the race I’ll try to hit a fast pace 10 mile run. So I’ll probably do the 5K on Tuesday and just 1 mile on Thursday with cross training on Wednesday on the bike.

The Tuesday before the race would be a 1 mile shake out run. Then short bike on Wednesday, and another 1 mile shake out on Thursday. I’ll also skip leg day on weights on Tuesday of race week. I’ll also skip core exercises on Thursday and Friday.

This will help make sure that the muscles in my legs and core have sufficient energy stored up and ready to use for race day.

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Getting Ready for Fall/Winter Training

I’m getting ready for fall/winter training. As the temperature drops my weekly mileage will increase and hopefully the pace will improve as well. Heat can really take a toll on the body. I know many athletes will train in the early morning to avoid the heat, but I don’t really do morning very well. But today I rolled out of bed around 8:30 and decided to get the heart pumping.

This morning was cross-training with a 20 mile bike ride to downtown Rogers and around the Lake Atalanta trail system. The trails around Lake Atalanta are beautiful and allowed for time to reflect on the goodness of God’s creation (Genesis 1).

I was also able to find several hills to get the heart rate up.

Wearing my Garmin Forerunner 235 fitness watch with GPS and on-wrist heart rate helps me to keep track of mileage and training effect. Below are the screenshots from this mornings ride.

I have my Garmin Forerunner 235 connected to my Strava account and all my Strava workouts are displayed on the left side menu of the onechristianman.com site. Feel free to send me a connection request on Strava. You’ll find me as Johnathan Sexton from Rogers, Arkansas.

This morning I was riding my new Kona Dew 2018 that I bought at Lewis and Clark in Rogers, AR. I got a great deal at the Labor Day sale. This bike is a hybrid road/trail bike. It has a smooth ride, easy gear shifting and disk brakes for more secure braking. I used those brakes hard a couple of times today on those hills around the lake.

I was also wearing my Under Armour HeatGear short sleeve compression shirt. These shirts gives you that locked in feel when riding and running and helps keep the moisture wicked away from your body.

I’ll be adding two long sleeve versions to my rotation for fall and winter training along with another pair of Under Armour UA base leggings. I’m so glad I had a pair when I ran the Bentonville Half-Marathon in April when the starting temperature was 25 degrees!

My affiliate Walmart has Garmin Watches and Under Armour Heatgear Compression Shirts and leggings at incredible prices.

Garmin Forerunner 620 1″ Advanced GPS Running Watch and HRM-Run with Recovery Advisor, Black/Blue

Under Armour Men’s Heatgear Sonic Compression Long Sleeve T-Shirt

Under Armour 1235253 Women’s Tactical Tee HeatGear Compression T-Shirt- XS-2XL

Under Armour 1239729 Men’s Black Armour Block UA Base 3.0 Leggings

Under Armour 1244398 Women’s ColdGear Infared Tactical Leggings Size XS-XL

Under Armour 1216006 Men’s Black Tactical 6″ Inseam Training Shorts