Help w/Half-Marathon Training schedule - Do I work out too much some days?

[keenercam]

Well, my WISH teammates have been helping me with these thorny questions for the past 7 years and for the most part, I've been able to rely on John Bingham's Marathoning for Mortals training plans for 2 full marathons and 9 half marathons and countless 10ks, 13ks, 15ks, and 5ks. But, I really need some help developing my 1/2 marathon training schedule that I'll implement the week after next to prepare for the Disneyland Half over Labor Day weekend.

Here's my dilemma. I may have too many workouts on my weekly calendar already and it may be hard to fit in a "normal" training plan. I don't want to give up 4 sessions I already have in place. I have flexibility 4 days a week pretty consistently, but can't figure out where to place rest days and short "runs" (I mostly walk now since I destroyed my knee and have had four surgeries on it).

My current schedule:
Monday
a.m. - workout with a personal trainer (45 minutes strength training like TRX, free weights, weight machines, floor work, core work) + 45 minutes other cardio (typically rowing and elliptical)

p.m. - deep water aerobics (very important cardio with no impact for the purpose of cardio and for strengthening my knee)

Tuesday - no structure yet (can fit in 60 minutes)

Wednesday
a.m. - 45 minute workout with a personal trainer (strength training like TRX, free weights, weight machines, floor work, core work) + 45 minutes other cardio (typically rowing and elliptical)

p.m. - 60-65 minutes deep water aerobics (very important cardio with no impact for the purpose of cardio and for strengthening my knee) (I usually do 15-30 minutes of "easy" cardio before - recumbent bike or elliptical)

Thursday - no structure yet (can fit in 60 minutes)

Friday - no structure yet (can fit in 60 minutes)

Saturday - reserved for "long runs"

Sunday - typically a rest day (often necessitated due to social obligations or spending time at the office)

Right now, on the "no structure" days I typically do an hour of cardio (rowing, elliptical, and/or recumbent bike).

So, the question is - with 2 "hard days" of workouts on Monday and Wednesday, and knowing the only time slot I have for long runs is Saturday morning, how should I structure my half marathon training week?

Note: I've used John Bingham's Marathoning for Mortals plans to train for the many endurance races I've completed, but I can't figure out how to make those plans work with the heavy Monday and Wednesday schedules I have for the foreseeable future.

 

[PrincessRhi]

I know that everyone's body is different and will react to workouts in different ways, but my hunch is that rather than switching everything to accommodate a full training schedule, you'd only have to add in a weekend long run to what you're already doing since you've got a good amount of cardio in there. Distance training is all about building cardio and teaching your body to react to being tired as the miles add on. You've gone distance before, so you know what your body needs when things don't feel right.

What I would do in your shoes is keep your schedule exactly as it is Sunday through Wednesday. If you feel the need to add in more mileage, Thursday would be a good day for a short run. Friday could be a rest/cross training day. Saturday can be long runs.

Truth be told, I usually slack on my mid-week runs when training and instead of running will substitute rugby practice or an hour on the elliptical or bike. I don't skimp on the long runs if I can help it, especially if it's been a while since I've run anything near the distance of the race.

 

[Rose&Mike]

Cam--I think you can count the deep water aerobics as a "run". I did pool running when I was rehabbing my foot and it was sufficient to keep my cardio up.

I would try to fit in 3-4 miles of cardio--walking or running--on Thursday and then take Friday off in preparation for your long run. I think even though you had a really hard day on Wednesday that you need some time on your feet. It doesn't have to be fast or hard, but just move those legs. It will also help to cut down any soreness from the other workouts.

I found with the pool running, that even though my cardio was up, I felt it in my legs when I started running again. I have even developed some very mild shin splints. You want to avoid this by getting in a few road miles at least one day other than your long run.

I have learned (the hard way) that over training can be just as hard on your body as undertraining.

If you want to do something on Friday, maybe a stretching/yoga class, but nothing too strenuous before your long run day.

Hope this helps. I think deep water stuff is great training for running. I'm glad it is helping with your knee!

 

[keenercam]

Thank you both so much for taking time to post and share your insights. I really like the idea of counting my time in the water in place of one or two of my early week short runs. That takes so much pressure off of me to change what I am doing and enjoying, or to add even more to those days and perhaps risk an overuse injury.

I will let you know how it goes once I start the formal training schedule. Thank you!