Advice for Training for the Sioux Falls Half

While the Sioux Falls Half Marathon is not my goal race of this fall for the first time in years, I will still be running it, for the 13th time. I know a lot of folks are kicking off their training programs for the event, so I thought I would share some of my gems of wisdom with you! Aka things I wish I had known and/or remembered prior to getting rolling on my training program.

1. This race is not flat. This is the biggest thing to know and keep in mind. Sioux Falls folks always assume it'll be nice and flat because Sioux Falls really is darn flat. But us Sioux Falls runners are also usually doing our long runs around the bike trail which is PANCAKE flat. I think the Sioux Falls half finds every hill in town and makes us run up it twice! And I'm only somewhat joking.

If I was training for this race as my goal race, I would do 2-3 of my long runs on purposely hilly routes, or else a good chunk of hills the last 3-4 miles. There's one loooooooong climb around mile 10 and the placement of the mile on already tired legs just makes you want to sit on the steps of the fire station and throw in the towel. Replace a couple of speed sessions for speed work on an incline. Find a good 20-30 second uphill and do 8-10 repeats up it, jog/walking down it. So good.



2. This race is usually warm. I swear, every time I've been in phenomenal potentially PR shape for this race, it has been hotter than hades. Whenever a friend is running the marathon as a last chance BQ, it's insane temps. If I'm ever in crappy shape and just doing it to keep my streak alive, it's definitely PR weather. Since I plan to be in darn good shape this fall, rest assured it will be hot. Sorry guys. BUT since you know that in advance, don't be afraid to do some of your training in the heat. Barf, I know. BUT if you train your body to do it, sucky as it may be, you'll be totally fine in September. Nothing we'll get on a September race day will rival some of the crazy temps + humidity we'll have in July and August. Even if you're just going out to do your easy 3-4 mile runs, do some of them in the heat!

3. Sign up for the 605 Race Series! This series is every two weeks leading up to the Sioux Falls half, with a 4 mile, 8 mile and 12 mile. These distances fit in perfect with most training programs, and help with that mental piece of racing. I love using my long runs as race day prep--what works to eat, what works to fuel, what to eat the night before, practicing hydrating the day before long runs, etc. Plus you get to do that long run/race with a whole crew of equally crazy people. DO IT!

4. Find a buddy. While this isn't specific to training for this half, I have to give a shout out to my running buddies that I've developed over the last year and a half. Prior to the last couple of years, I can count on my two hands how many times I've had company on a run. And let me tell you that having a running buddy to hold out accountable, keep you company, and let you obsess over all things running and racing related is just the bee's knees. Find one, and hold on tight so they can never leave you. Er... something.

Sioux Falls Half Marathon Training Week 10

It was crazy hot out over Labor Day weekend, so I pushed my long run until Monday when it cooled off, hoping I wouldn't regret it. It was a gorgeous glorious run and a huge confidence boost for the upcoming half!

 

Tuesday night my legs were still really tight from my long run, so I went to a yin yoga class. I am not a huge fan of yin yoga, but I know that my body needs it, so I sucked it up!

 

Wednesday morning I went to a barre class. Lots of glute work to get me ready for Sunday's half.

Wednesday night I went to restorative yoga and fell asleep at least 3 teams during class. Oops.

Sioux Falls Half Marathon Training Week 8 and 9

Week 8 was pretty lax in training. I had my bridal shower Tuesday night, and could not bring myself to get out of bed early any morning. I'm blaming allergies for my itchy, overly tired eyes.

Thursday night we had a horrific flash flood, and the storm was just starting after work, so I opted not to go to the yoga studio. So thankful I didn't! I would've been stranded until close to midnight at least.

And becuase of the storm, everything was dirty and still flooded on Friday so I coudln't do my long run. Excuses, man, I have lots o' em. 

I did get to the studio for a back to back barre and yoga session.

 

Saturday night was my bachelorette party so I was in no shape to do anything on Sunday. Does tearing up the dance floor count as cardio?? 

Week 9 was also fairly lax in training. I was fighting something, allergies maybe? All week requiring me to silence my alarm and cancel any before work workouts.

Wednesday I woke up early for BarreAmped Express.

After work, I rushed to the running store for the group run and considered skipping it altogether while waiting for yoga to start in the air conditioned store. It was so miserable out. But I went out.

I only let myself go two miles, and I did have a small walk break around mile 1.5 when I found myself in zero shade and cooking. Woof.

And then we had yoga after class! What a fun night.

Sunday I went to the barre for breakfast.

Sioux Falls Half Marathon Training Week 7

I woke up early to head to BarreAmped express before work on Wednesday morning.

And that night, I was excited for group run at 605 Running Co. because it was finally cool-ish for a Wednesday night run! Somehow, while talking, Nicole and I managed to run a pretty quick quip on some rolling hills.

 

And after the run, I led a 60 minute yoga class in the studio. We had a blast.

Thursday night I did a recovery run to barre class, and I was shocked to see my pace around 9:40 on the hills. When I got to class, I was reminded that it was an express class with some tabata intervals. Ugh. 

Needless to say, my run home was a lot more "recovery" paced than the way there.

 

Friday I was supposed to do my long run, but I was really sorry from the class the night before. So I slept in a bit and then went to the studio for a barre class. Which was done in a different format, and destroyed my muscles. Gah, these ladies are trying to kill me!

 

And then after barre, I stayed for a power vinyasa class. Even downward facing dog was difficult to hold, my arms were so burnt out from barre. 

 

Sunday was my make up long run day, and it just didn't happen. Somehow I'm still sore from the craziness of barre classes, and I'm a little nervous that'll lead to an injury attempting a ten miler. I'm hoping a rest day will do my body some good, and I can start the week ready to tackle some good miles!

Sioux Falls Half Marathon Training Week 6

Monday morning I took a barre class before work.

And ran there and back to get in some extra sweat.

Wednesday night I was able to take a restorative class from one of my teacher trainer classmates. Magical.

Because we were going out of town for the weekend, I did my long run Thursday morning before work. Somehow it was a tiny smidge faster pace than last week's eight miler. I'll take it. 

 

Sunday we got home from a long drive from Kansas City, and I immediately changed, grabbed my yoga mat, and went to the yoga studio for some restorative yoga. Very needed after a fun go-go weekend.

Train for ALL THE THINGS

Now that yoga teacher training has wrapped up, I'm excited to jump into a training program. Which is great, because the Sioux Falls Half Marathon is just around the corner (I start my 10 week training schedule on Monday!) and I've been running minimally. Eeps!

I have been carefully plotting out my runs for each week, and putting them on my calendar along with my yoga and barre classes (along with the classes I still need to assist to finish my yoga teacher training certification hours) and I swear I'm breaking into a sweat just by typing all of that into my iCal. So who knows how I'm going to actually complete the workouts.

As I was plotting my long runs on my weekends, I was excited to see that my cutback week fell on a weekend that I had intended on doing a 60 mile bike ride. I've done a half century before, but that was a few years ago, and I have yet to take my bike out this season for a ride. It took approximately 45 seconds of excitement to realize that if I'm going to do a 60 mile ride in one month, I will need to be doing some 30 mile rides weekly to get my booty used to sitting in the saddle. And then I looked at my already jam packed schedule and said good bye to the ride. There's always next year, right?

And the good news is that a running friend is planning a for fun 5k the morning of the 60 mile ride, so all is not lost. I can still do something fun with my cutback week. :)