QUOTE (BleacherFan @ Aug 12 2009, 10:54 AM)
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You've put yourself in good shape for Baystate - hopefully you're mileage is creeping up and you'll be golden. People something don't put a lot of bearing on training on a course but I think it's a big advantage. I think how Rodgers used to train alot on the Boston course and look how that helped him.
Mileage per week is less than last year, I've only hit 50 once and maybe 1 or 2 more times. I havent missed a quality session and I just completed my 6th consecutive week of 45+, something I had never done before. I will say the last 10 days have been disappointing. I think some of it may be the heat. Today I had planned a 19 miler, but cut it to 13 because it was 77 with a dew point on 74. Last Sunday I ran 16 at MP+80 secs and I was dead, Wednesday I went 11 and just couldnt hold my tempo pace for longer than 25 mins, I had no power left. I had to do the last 15 mins in 5 min intervals.
QUOTE (Hooper'sslide @ Aug 13 2009, 01:43 PM)
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I like Underhandtofirst's suggestion of tempo runs at mp, they sound like a really good idea. I think I'll make that my speed session next week.
I notice that some of you have mentioned Bay State, are many of you running it? I am signed up for the marathon. I was originally hoping for a 3:15 (a very significant PR but I have been training much more rigorously) but I am now thinking I should scale back my goals to a more reasonable 3:20-3:25.
How did the MP run go? How about other tempo runs? Based on your training you've posted I think 3:20 is doable. Those long MP runs can give you a good idea what you can handle for the entire race after you taper.
QUOTE (WinRemmerswaal @ Aug 17 2009, 11:16 AM)
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Underhand, that is really helpful stuff, you have clearly done a lot of reading and thinking about this. I would appreciate thoughts from you or anyone else on setting up a training program for a half marathon. I posted a couple of months ago, had been a very intermittent runner from my late 20's-late 30's, ran a 23 minute 5K back in the fall, used a program from runner's world over the winter to build up mileage leading to a 10K in June. Felt terrible on race day and ran 46:24 but actually was not unhappy about that, even on a bad physical day was able to slog out 7:30s which to me was a sign that my base of fitness had improved from last year. Started up after that on another runner's world program, running 25-30 miles per week now, occasional intervals and tempo runs, long runs of 10-11 on weekends. Still learning how to pace myself properly on the different runs, but am enjoying it and and having some pretty good sessions. Did 11 miles this Saturday in 94 minutes and was tired but not dead. Saw an announcement last week for a half marathon in my town that literally goes right down my street (my front door is mile 7.5) and figured I should go for it. Date is 11/15, so about 3 months from now.
I am looking to make myself a training schedule for the next 12 weeks leading up to this half marathon. I definitely do better if I make myself a schedule up front - even with these pretty basic free training routines from runner's world I've found that I do about 90% of the workouts if I have a list sitting there on my desk. I'm also trying not to overthink it, in reviewing your last post it's clear that there are many different approaches out there and it seems like one could read 5 different books and just end up confused. Looks like you have done enough homework to design your own training regimens, for myself, I'd be happy to take a canned schedule and see how things go.
So, Underhand or others, is there any source you would especially recommend for training routines? Runner's world looks like they have changed their site since the last time I did a training program there, not sure if that means theirs are any good or not. Are there other sites that are better, or books that would be a better source?
Thanks in advance, seeing the mileage and times that the regulars in this thread put up is both inspiring and a bit initimidating...
I used Hal Higdon's program (halhigdon.com) for a HM before and used Pete Pfizinger's from his road racing book. I liked PP's better. It has programs for different mileage levels 25, 40 and 60+ per week. Each week has a mileage goal, the two long runs, other quality runs and even speed (usually strides for this distance). The more I use Jack daniels' system the more I like it though. He does a lot of tempo runs which helps builds mental toughness in me. He doesnt really have any HM plans in his book, but he talks about adapting either a 10k plan for faster runners or scaling back a marathon plan for slower runners. His book does the best job helping you determine the exact paces you should run each workout at. To me it helps eliminate some of the guess work.
The books I've read all use the same basics, although recently I've been reading there is some change in how to build for a marathon. It used to be long distance, stamina, then speed but recently I;ve read some do long distance then speed and finally stamina. The thinking is if you need that speed from intervals to help fully develop your ability to run even faster tempo runs to improve your stamina. The one series of books I;ve stayed away from are Galloway's. He just seems to have you do runs at too slow of a pace for my taste. He recommended long runs at MP + 90-120 seconds. I'd be bored to tears at that pace, it would just suck all the enjoyment of it for me. I can deal with a slow recovery run from time to time, but the thought of doing 15+ miles at 2 mins over MP makes me want to quit. It would just feel like walking.
QUOTE (Kremlin Watcher @ Aug 17 2009, 11:31 PM)
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Had an awesome day at Fenway today, but bad news for my training: running all-out on the basepaths and in the field put some major strain on my right groin muscle and I strained it pretty hard. Don't think it's serious, but it hurts and there's no way I can run (or bike) for several days. Looks like I'll be swimming for the rest of the week in prep for my race on the 30th.
Do any of you have any advice on a groin strain? It's not debilitating, but it hurts and I really want to be able to race on the 30th. Should I rest it totally, and if so for how long? I guess how it feels tomorrow will be a major factor, but any advice on treating leg muscle strains/pulls in the lead-up to a race would be appreciated.
I've found strains take 3-14 days to recover from. You might be able to get some very light running in after a couple days. Just make sure you stop as soon as you feel any discomfort, walk home if you have to. You at least will be able to keep most of your fitness by swimming.