Well my knee still sucks.  I’m a little worried because my IT band is so much better but I still get knee pain when I run.  My ART doc says I don’t have any symptoms that warrant an x-ray and the pain behaves like ITBS pain, so that’s probably still it.  I’ve been consistent with the pool running.  An hour a day.  Swimmers must be sad, depressed people. 

But that’s not what this post is about and I need to get to the point so I can bring my cookies over to MSB’s Superbowl party.  Here’s how to turn my marathon plan into a half marathon plan.  Please read the linked post for details on that plan.

Just like with the marathon plan, plot your long runs on a calendar first.  You don’t need 3 weeks to taper this time, just 7-10 days.  So, have your longest run 2 weekends before the race and keep the mileage about the same before you cut drastically in the last week. 

The length of your long runs will be the most significantly different part of changing the plan.  Instead of capping out at 20-22 miles, you only need to run 13-14.  Maybe even just 12.  Continue to stagger your long runs so that you cut back every 3 weeks of so, especially if this is your first half marathon.  So, long runs could be 7, 8, 9, 7, 9, 10, 11, 8, 11, 12, 13, 10, etc.

Speedwork should be shorter and faster.  Instead of using Yasso to determine pace for hard workouts, use the McMillan Calculator, which will give you a faster pace.  Input your goal half marathon time in the calculator and use the Speed Workouts box for Long Distance Runners in the results list to determine your pace.  Use it for the hard interval workouts below (B and D).

Speed Workout A: 2 x 2 miles at half marathon goal pace with 1 mile jog in between sets.
Speed Workout B: 3-4 x 1 mile at McMillan pace.
Speed Workout C: Progression run (could be switched for tempo run): Start at 30 seconds slower than half marathon goal pace.  Increase pace 10 seconds for every mile for 4-5 miles total.  For example: 7:40, 7:30, 7:20, 7:10.
Speed Workout D: 6 x 800 meters at McMillan pace.
Bonus Workout: (Substitute for any of the speedwork above or add to a week with goal pace or tempo work).  Ladder: 400, 400, 800, 800, 1 mile, 800, 800, 400, 400 all at McMillan pace.

Finally, you don’t need as much overall mileage when training for a half.  The medium-long run in the middle of the week is no longer needed.  Here’s an example of a typical week of my marathon training plan if I cut it down for half marathon training.  You can always substitute cross-training for the easy runs or add hillwork, or take an extra rest day. 

Typical Week
Monday: Long run, building mileage up during the first few weeks
Tuesday: Upper body weights, maybe yoga
Wednesday: Easy run, 3-6 miles
Thursday: Speedwork, cycling through each workout above.  Make them shorter on reduced mileage weeks or take them out.Friday: Easy run, 3-6
Saturday: Easy run, 3-6miles
Sunday: Easy run, 3-6 miles

Yes, I have a back log of several healthy recipes to show you.  Yes, I also need to show you how to make a half marathon plan from my marathon training plan.  And yes, I even have workouts to share with you, but instead I’m choosing to write about yet another chocolate chip cookie recipe.  As if you don’t have enough. 

I do have reasons though:

• It’s Friday
• The Superbowl is Sunday and you need to start thinking about what you’re going to bring to the party and everyone loves chocolate chip cookies
• I get half my blog hits from people searching for cookie recipes (oink!)
• Writing about cookies makes me feel better about getting up at 5:30 this morning to do an hour of pool running (better today!)

That’s a long list!  Better get writing.  I made these cookies a few weeks ago as a thank-you to MSB’s roommate for fixing my computer.  I reached for a long overdue recipe: Ghirardelli Chocolate Chip Cookies.  I almost always use the Ghirardelli Bittersweet chocolate chips and have never used one of their recipes. 

I omitted the nuts because I wasn’t sure if David would like them and used bittersweet chips instead of semi-sweet.  I also halved the recipe and still got quite a few cookies.

The result was a very good, classic tasting cookie.  So classic that I felt like I’d made them before, but I don’t think I have.  I guess that happens when you bake so many cookies.

Two days ago I had my third ART appointment for my IT band and my doctor decided to do a preliminary analysis of my biomechanics.  My biomechanics are very exciting for sports health practitioners.  Why?  I have a very rare stride in which I kick out weirdly and supinate with my left leg, causing my right leg to overpronate slightly.  Apparently this is not the proper way to run. 

Not the way to run!

I always knew my biomechanics sucked and that I would be held back by them–in fact I’m surprised that I’ve been able to run 70 mile weeks during marathon training.  Or maybe I can’t–I did get injured eventually.  Anyway, what I didn’t know is that you can change your biomechanics, and that was my ART homework for yesterday.

My challenge: run 1 mile on the treadmill while trying to point toes in (they flair out when I run).  Then go cross-train, then try another mile.  Then try 1 more mile later in the day.  Annoying if you don’t work in a gym, really.

So that’s what I did yesterday, and it was frustrating, uncomfortable, and resulted in more knee pain.  The first mile went very well, but the third mile later in the day was cut short. 

I am also giving up on the elliptical.  I can feel it in my glute medius and in Cranky Knee (which is now the good knee…which makes me confused and afraid).  I’m afraid that the elliptical might be delaying the healing, so yesterday I bought an aqua jogging belt.

Daily Run: In the Pool!

I did 1o minutes of warm-up, then 2 minutes hard followed by 2 minutes easy until I got to 52 minutes, then 8 minutes cooldown.  Intervals is the only way to do pool running without going completely insane. 

I know Paula Radcliffe did pool running and I know it’s supposed to be great cross-training, but I just don’t feel like I’m doing as much.  Perhaps it’s because I’m not sweating.  Still, my legs felt tired when I got out of the pool, so it must be working somehow.  Better than nothing.

Tomorrow I’ll try pool running using ladder style intervals.  Woo!  Then I have another ART appointment, thank goodness.  I need him to get me out of the water and back to doing this:

Calm down, calves!

Also, I’m sore today.  I think it’s from the Pilates leg workout.

Here’s something I made back when my computer wasn’t working.  I *think* I remember the recipe.  I do remember that it was good.

Baked Curried Tofu

1 block of extra firm tofu, blotted and sliced
1/4 egg whites
1/4 cup Panko breadcrumbs
Curry powder, salt, and pepper to taste

Preheat oven to 425*.  Pour egg whites into a bowl.  Mix breadcrumbs, curry powder, salt, and pepper and put on a plate.

Dip slices of tofu into egg whites then into breadcrumb mixture, coating both sides.  Place on a cooking sheet sprayed with cooking spray.

Bake for 30 minutes or until crispy, flip over halfway through.

I only dipped a few slices in the eggs and breadcrumbs and just baked the rest of the tofu plain to use later.  I used my baked curried tofu in a sandwich.

There is something utterly demotivating about being injured.  I don’t want to go to work, I don’t want to write, I don’t want to do anything except be able to run without pain.  Yesterday I found out that I can’t do that during a test run that lasted only 22 minutes.  I am starting to feel afraid, hopeless, less like a runner, and less like myself.  Sounds dramatic, but it’s true. 

Actually, I didn’t have time to blog this weekend, even if I had wanted.  I barely checked my email because I was so busy working, ellipticizing, going to a nutrition seminar, going to ART, and seeing friends and MSB.  There are other things in life besides running, after all, and I enjoy some of those things very much.  And at least I missed the registration deadline for Boston.  At least I’m improving on the elliptical as well.  I could probably serve a jail sentence with my newfound ability to handle boredom.

Also, my least favorite month is now over.  February is off to a dreary start, but I am grateful for crappy weather since I can’t run in it anyway.  January is cold, boring, and everyone is cranky because they’re dieting.  February has Superbowl Sunday and Valentine’s Day and means that winter is almost over.  Much better.

Just to make this post a little less depressing, here’s a cookie recipe that I made weeks ago and never blogged about.  It’s a healthier one and still tastes amazing.

These are Eating Well’s Oatmeal Chocolate Chip Cookies made with tahini.  The tahini flavor was just slight and added a really chewy and nice texture.