Monday, October 11, 2010

It's Taper Time...Detroit Free Press 1/2 Marathon here I come!!

Eight weeks ago, after running a 5K with my brother and blowing up after mile one, I emailed Joe (here) and asked him if he would be willing to develop me an eight week training program for the Detroit 1/2 Marathon.

The email went something like this:


So, here's the deal, I have been following Hal Higdon's intermediate half marathon schedule and I feel like I need to step it up. I thought what better place to go than to you..a running God of sorts.

I am pacing Jenn D (one of the gals on Daily Mile who also happens to be my friend from college) in a 1/2 Marathon on September 12th. That being said, I still feel like I can train hard over the next few weeks. What would you suggest? The 1/2 marathon I am running (where I would love to PR) is the Detroit Free Press on October 17th. My current 1/2 PR is 1:54.14 which I ran last October in Columbus.

I know you're really busy with Landry's impending arrival so I completely understand if you don't have time. Just thought I would ask the expert!! I mean I was seriously spent after my 7:23 first mile this morning...which was evident in my two mile split of 8:05.

Thanks so much Joe

I was thrilled to get an email back from Joe which stated:


Thanks so much for the message - your comment of ..... "a running God of sorts" definitely made my day .... you are very good for my ego in my fragile state!

I for sure would love to offer some advice as you get ready for the Detroit Free Press in October.

I took a look at Hal's Intermediate schedule, and then took a look at your PR and what kind of mile/split that represents in the half. You've also got some pretty long "long runs" and basically a full marathon under your belt recently - so I think I have a pretty clear picture of where you are, where you can be and how to best get there. I'll tell you this - with basically 8 weeks of training available, 7 where you can really push it before tapering for Detroit - you can absolutely get some great training in.

Attached to the above email was a very organized excel spreadsheet containing my eight week training plan. I took the training plan and ran (literally) with it! In the past seven weeks I have done a lot of awesome workouts including 7 tempo runs, 1 half marathon, 7 hill repeat workouts, 7 pace runs (2 of them in the form of 5K races in which I placed first in my age group at both and PR'd and was 3rd woman overall at one), and 7 long runs. There have been all kinds of factors to contend with over the past 7 weeks. Temperatures in the 90's for hill repeats, torrential rain for a 10 miler, and perfect weather for many other workouts! Over the past 7 weeks, I have gotten faster and have felt the new found strength in my legs during the hill repeats. I have been diligent about ice baths and listening to my body and slowing down when necessary to avoid injury!

Yesterday I ran my last long run of my eight week training plan. The weather was perfect and I rocked out 12 miles in 1:45:58 (8:49/mile pace). Immediately following my run I made sure to take an ice bath so my legs would feel good today! I am pleased to report that I am feeling great today! I gladly welcome the taper that is before me! I have 3 running workouts left this week and then I'm headed to Detroit!

The Detroit 1/2 promises to be a great course. We actually run out over the Ambassador Bridge into Canada and then back into Detroit to finish which I think is pretty awesome. I will be experiencing a first at Saturday's expo when I am required to present my passport in order to receive my race packet! First and foremost, I want to set a new PR on Sunday. In a perfect world, I would love to see 1:50:XX on the clock as I cross the finish line!

A special thank you to Joe for having my back and giving me a great training plan to get me to the starting line on Sunday!

Keep running, you're simply the best, and you inspire me!!


  1. Joe sounds pretty awesome for hooking you up with a fancy pantsy Excel spreadsheet. I'm completely obsessed with Excel! I use it any time I can. Oh, how I wish I was joking! ;)

  2. How awesome that Joe hooked you up with such a great training plan?! Girl, you will rock this half marathon!! :D I love how you get to run into Canada! SO COOL! :D

  3. Jodi, how awesome! You are doing fantastic! I agree with Zaneta - you will totally rock this half! Good luck! Run fast!

  4. Good luck this weekend girl!!!!!!! Keeping my fingers crossed for you!