Training for a half marathon in September, and all around fitness.
pondee629
Posts: 2,469 Member
So, so far, after my first two 5 K's (May 15 -29:09 & May 30 -28:28) I've entered another 5 K in July, a 4 Miler in August and a Half Marathon in September.
My training routine is (more or less) Monday 5 miles @ a 10:20 mile pace;
Tuesday, Cross training, a Fitness Blender routine focusing on lower body (35 to 45 minutes);
Wednesday, 5 miles @ 10:20;
Thursday, a Fitness Blender routine focusing on the upper body (35 to 45 minutes):
Friday, a round of Golf walking the course, pulling my clubs, and/or Cross training, Fitness Blender core exercises (35 to 45 minutes), and/or a 5K run approaching 9:00 miles; and
Saturday; long run at 11 minutes per mile, this past Saturday did 7.84 @ an 11:23 average mile pace. Saturday runs are scheduled to increase to 12 miles hoping to maintain/get to that 11 minute mile pace.
Never did a Half Marathon before, never trained for one before, want to be in well rounded shape during this endeavor.
How far off am I for being ready for September 25th and that Half?
My training routine is (more or less) Monday 5 miles @ a 10:20 mile pace;
Tuesday, Cross training, a Fitness Blender routine focusing on lower body (35 to 45 minutes);
Wednesday, 5 miles @ 10:20;
Thursday, a Fitness Blender routine focusing on the upper body (35 to 45 minutes):
Friday, a round of Golf walking the course, pulling my clubs, and/or Cross training, Fitness Blender core exercises (35 to 45 minutes), and/or a 5K run approaching 9:00 miles; and
Saturday; long run at 11 minutes per mile, this past Saturday did 7.84 @ an 11:23 average mile pace. Saturday runs are scheduled to increase to 12 miles hoping to maintain/get to that 11 minute mile pace.
Never did a Half Marathon before, never trained for one before, want to be in well rounded shape during this endeavor.
How far off am I for being ready for September 25th and that Half?
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Got my first 10 mile training run in today. 1:57 for the 10, including the 5 minute warm up walk. Never have gone that far before. Still looking at that Half in September. Hoping for 2:30. ;-)0
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for an idea of where you are, and where you need to get to, go to mcmillanrunning.com and punch your 5 mile time and your desired HM time. It will give you info on relative race times for a bunch of distances as well as training paces to get where you want to be. I use the McMillan calculator and Greg McMillan's book for my training.
You're doing great, and you are WAY ahead of where you need to be for running a HM in September!0 -
Thanks. Should I do training runs of 13.1 before the race or cap them at 11/12 per most programs I've seen? I have always trained at a longer distance ( running five mile runs to train for a 5K) but going that long is daunting
I'll be posting updates on my training sporadically. Read them as you will ;-)0 -
I capped mine at 12.5 miles, mostly because ten when I run my first HM it will be a PR and there's no feeling dissapointed at the result. You don't really need to run longer than 13.1 for your first HM. The goal is to get to the race and stay healthy. For my second HM, in September, I'm planning on having some runs in the 14-16 mile range hopefully.0
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I like the idea of being able to post a PB on the first race. Thanks. Capping at circa 12.5 it is.0
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Repeated the ten mile long run Saturday, 7/2. 10.11 miles in 1:55:11 a pace of 11:23/mile. Running at that pace is a little like drinking beer one shot a minute. Easy at first...then...not so much ;- )2
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Great running. you're well on track for beating a 2:30 HM in September. Your HM will be the day after my September HM, we'll both have some stories to tell then!0
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@pondee629 You're doing a great job with your HM training plan!
I did my first HM on June 26. It wasn't a race, I just did it because I felt I could. My Strava time was 2:15:17.
My training sounds similar to yours:
2 x 10 km runs, one long run, and one fast 5 km per week.
On the days I don't run, I walk at least 18,000 steps.
On Fridays I do Body Balance (combination of yoga, Pilates and tai chi, plus core/planking exercises).
Plus a few planks and some upper body exercises throughout the week.
I'm planning on doing the Beat the Blerch virtual HM on September 18, so that's another of us doing a HM in September!
Congrats to @MNLittleFinn on his great first half! Tagging him in case pondee629 hasn't heard about his race.0 -
OK, because of my niece's wedding two Saturdays ago and a scheduled 5K last Saturday, I've missed my last two long runs. And, because of the heat in Northern NJ I've been doing more CT training lifting, body weight exercises and cardio with FitnessBender in my basement (moderately cooler). BUT I really don't think that yesterdays 6 mile training run should have been that hard. All was well up to the 4 mile mark, long slow pace at 11:30ish per mile, when either the heat, or the aforesaid lack of long runs, hit me. Finished the 6 miles at a 12:13 mile pace. This won't cut it. Hoping it was just the heat, slacking on training, as said before, let down from the 5 K, or just a bad day. Or a combination of all.
Back on schedule, weather be damned. Talk again after Saturdays 10 mile run ;-) 6 miles yesterday, 5 miles Wednesday (tempo run), 3 miles easy Friday (hopefully after a round of golf) then 10 miles LSD Saturday morning.0 -
I have a feeling you'll be surprised at how easily you get back into the schedule of things. You're doing great!0
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OK I got my 5 miles in on Wednesday but it was just too hot to run out side Friday. 97* with 85+% humidity is just too hot. SO, Retro Fitness has Treadmills and I got my 3 miles in there. Boring but survivable. Saturday morning, early, I plan on getting a 10 mile run in before the oven gets turned on. I figured that $20 a month is cheaper than buying a treadmill or Elliptical. Even the $500 Schwinn seemed "cheap" and I could not justify spending $1500+ for a "good" one. That's 6+ years @ $20/month.0
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Good plan! You're really doing great gearing up for that HM0
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Got my 10 miles in today before it got TOO hot. Coach wanted me to hold a 12 minute mile pace. Something about training me to burn fat instead of sugar: lactate (I think). Put the 10 miles in at a 12:03 average pace. There were two hills each way on an out and back. Felt good save for that final hill that, although I did it, was uncomfortable. Could have gone on if I had to.
Re:that gym membership. Just can't run in 90* heat and at $20 a month it would take 75 months to break even on buying a good elliptical. Plus they are HUGE ;-). Can also use the membership to train in other less than good weather.
So, my 10 mile time has slowed but I guess I've gotten a better training experience out of it. Need to shave 30 seconds a mile by September 25.
See ya next week.0 -
Don't worry about the time on the run. My long run times are all over the map. Key is to get the miles in so you're ready come race time. You're doing awesome so keep it up.
As far as gym memberships...I'm looking at getting one too....the -20F it can be in the mornings in winter make running less pleasant.0 -
Yeah, it was the upcoming winter that had me looking at ellipticals. Used one at the hotel when attending my niece's wedding and thought it would be a better buy than a treadmill. However, testing out the more affordable ones at Amazon's showcase (Dick's and Sears) led to the decision that the only ones worth while were at least $1500 (and they're huge) That's a lot of $20 months using the gyms equipment. Wife is happy over the non-expenditure. Now that it's 90+... Coach says she wants me using "fuel" on my runs to see how they effect me. Any ideas? I've never used such a thing in my life.0
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Yeah, it was the upcoming winter that had me looking at ellipticals. Used one at the hotel when attending my niece's wedding and thought it would be a better buy than a treadmill. However, testing out the more affordable ones at Amazon's showcase (Dick's and Sears) led to the decision that the only ones worth while were at least $1500 (and they're huge) That's a lot of $20 months using the gyms equipment. Wife is happy over the non-expenditure. Now that it's 90+... Coach says she wants me using "fuel" on my runs to see how they effect me. Any ideas? I've never used such a thing in my life.
Your best bet is to try a few different ones on your runs to find one that suits you. I have a HM in September as well, and i'm currently testing the Hammer Gel, Clif blox & Gel and Gu gel (I want to try the Gu blocks, but I think the packaging will be a PITA when running). Some people are fine if they just stick to whatever gatorade/powerade style drink is on the course; find out what your race provides, and test it to make sure it has no adverse effects.
Also caffeine: if caffeine gives you (excuse the TMI) 'boosted digestion', try to stay away from the fuel that has it, or you'll have trouble trusting that fart half way through the race.
Something with a mix of fuel (something with a mix of sucrose & fructose in it's carb content for quicker absorption) and electrolytes to replenish the salts in your body from sweating. I don't really care if they have amino acids in them, as they wont do much for you during the race itself.0 -
I'm loving honey stingers for fuel. I've found that, for me, the increased HR (too high) from caffeine outweighs the benefits.0
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MNLittleFinn wrote: »I'm loving honey stingers for fuel. I've found that, for me, the increased HR (too high) from caffeine outweighs the benefits.
I've heard a few people say good things about those; but they're hard to get in Aus, and when you can they're stupidly expensive for what they are (then again, the Clif blox are $6 a packet here anyway).0 -
Now all I need is a convenient place to buy individual packets to test. Everyone seems h3ll bent on selling packs of 24. GNC near work has GU but only in salted Caramel and strawberry banana. Tried the caramel with no ill effects. Hard to tell if there were any positive effects though. Strawberry banana today. Honey Stingers, huh?0
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Now all I need is a convenient place to buy individual packets to test. Everyone seems h3ll bent on selling packs of 24. GNC near work has GU but only in salted Caramel and strawberry banana. Tried the caramel with no ill effects. Hard to tell if there were any positive effects though. Strawberry banana today. Honey Stingers, huh?
The running stores I go to sell GU and honey stingers individually. I got one of those multi-packs of Honey Stingers off Amazon, it had like 2 each of four different gels. It was nice to be able to try them before deciding on what to get in a big pack.
This is the variety I bought: https://www.amazon.com/Honey-Stinger-Organic-Energy-Gel/dp/B00OCZM2KU/ref=sr_1_10_a_it?ie=UTF8&qid=1469622974&sr=8-10&keywords=honey+stinger1 -
Thanks Finn.0
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Another week down another week closer to the Half Marathon.
This week: Treadmill work (just too hot outside) Mon; 5.4 hill program (level 9); Wed;5.25 Hills on a higher lever (12); Fri 5.4 at an even12 min mile pace and Sat 10 miles in 2 hours outside the last two miles up hill. 83 miles for the month.
Beginning the "rethink" my 2:30 Half Marathon goal time. Keeping a 12 minute mile pace for 10 miles, although doable left little for finishing that last 5K in 30. Little doubt I can finish the distance though. 12 minute miles for a half marathon is 2:37? Maybe I can come close.
Decided on GU as my running "fuel". Although it was the first one I tried, the taste isn't bad, on any of them so far, and they have caused no tummy upsets. Jury still out on whether they are helpful or not. But they seem to be doing no harm.
Not really off topic, as "and all around fitness" is part of the topic, I found the assisted pull up machine at the gym. Always had a hard time with pull ups, my max with Uncle Sam's Misguided Children was 7 (poor but passing). The plan set the assistance at 85 pounds, work up to ten pull ups and then decrease the assistance. Repeat until I get to no assistance and then work up to twenty, USMC PT Test max. It's a plan.
See ya all next week.0 -
You have time. You'll be surprised at the improvement you can make in the time you have, and the race day atmosphere will push you along. I might suggest setting a few "layers" of goals, with just finishing being the primary goal, then a couple time goals just to give you something to shoot for. With over a month to go, I think you could still run a 2:30 HM, but if you not sure, just set a little slower goal as a secondary, and have 2:30 as your tertiary goal.0
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And the saga continues.
First 30 mile week.
Monday; 5 miles at a 13 minute mile pace. It's amazing how hard it is to keep that slow pace.
Tuesday; 4 miles at an 11:45 min pace on the treadmill as I also got in some upper body lifting and core exercises at the gym.
Wednesday: 6 miles tempo cut down, starting at a 12 min pace down to a 10:55 for mile 5 and back to 12 for the last mile.
Thursday as Cross Training at the gym. Got three set of 10 pull ups assistance down to 70 pounds. I'll get to ten unassisted yet.
Friday was 4 miles at an 11 minute pace. When did 4 miles become a short run? And
Saturday was an 11 mile run at a 12 minute mile pace. Again. alot like drinking beer one shot a minute. Easy at first then not so much. Got the 11 in, A new distance record. Legs felt heavy and rubbery. Last mile was up hill. Maintained the pace anyway. 11 miles in 2:12:37, not quite 12 minutes a mile, but a distance record.
I understand the slow paces train my body to burn fat instead of carbs which is a good thing. Seven weeks to go. A four miler in two weeks. Coach says I'm doing well and on schedule. We shall see.
Last 3 week mileage; 24, 26,26 & 30.
Please, feel free to add your training experiences. Have fun.0 -
You're doing great! It's pretty cool when a run becomes a short run. Four milers don't seem like much to me anymore either. I find the slow pace harder than quicker paces personally. Did a 13.11 miler today with my mom, we ended up with an average pace of 13:30, and I swear I'm more tired from that than from running similar distances 4min/mile faster!
With the amount of time you have left, a 2:30 HM is still doable, I think. Race day boost will really help speed things along. Keep up the good work!1 -
A mid-week addendum. Yesterday, Wednesday, was scheduled to be a 6 mile tempo run. First mile at 12 minutes, second at 11:30, third at 11 and fourth and fifth at sub 11, sixth at 12 as a cool down. Started off well but by mile 4 the 90 degree heat with 75+% humidity got to me. Walked a half mile and did a "recovery run" (13 minute miles) for the balance. I got the 6 miles in but took me 1:14. Cross training today. If it doesn't' cool down on Friday, back to the treadmill. See you after my long Saturday run.0
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And the beat (heat) goes on:
32 mile week ending with a 13 mile long run Saturday. It was going to be hot (and was) so got started at about 5:30 A.M. Going past the bank a little thereafter showed it to be 78 with humidity high. 2:51:07 later it was over 85 and the humidity was still high. Out of a sense of personal survival, I walked the last 1.5 miles and averaged 13.08 miles. If the heat doesn't kill me, the trip continues. At least I now know I can cover the 13. Hoping the 0.1 is doable;-)0 -
you'll have no problem covering that last 0.1 LOL You're progressing really well. Looking forward to seeing how you do in September!0
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mangrothian wrote: »MNLittleFinn wrote: »I'm loving honey stingers for fuel. I've found that, for me, the increased HR (too high) from caffeine outweighs the benefits.
I've heard a few people say good things about those; but they're hard to get in Aus, and when you can they're stupidly expensive for what they are (then again, the Clif blox are $6 a packet here anyway).
@mangrothian I'm in Australia, and for my HMs I've used the Winners brand of gels.0 -
The sage continues. Easier week 26 mile week, capped by the CASA four miler at 37:51 (9:34 miles) second in age/gender group.0
