July 2018 Running Challenge

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Replies

  • MobyCarp
    MobyCarp Posts: 2,927 Member
    Avidkeo wrote: »
    So question,

    I am doing the 5-10k program because I want to fill the next 6 weeks before I start my 12 week half marathon training, and this gives me something to concentrate on. Its 3 runs a week, think C25K but its 5-10k instead. it starts as a 6k run - with a couple of walks, and quickly increases to 8,9 then 10. Im adding a long run on the weekends as well as I usually run 7-8km without a break as a long run anyway. ETA my usual weekday running is around 3-4km at my lunch break (it includes a really steep hill which helps keep my fitness up lol) but the last couple of weeks I havent been able to get out due to sickness and weather. I am changing my running to the evenings and will be running regardless of the weather.

    Does this seem sensible? I know I could just get out 4 times a week and run what ever distance, but the advantage of the program is it gives me something to focus on. I am worried I'm going backwards rather than progressing by doing this.

    Thoughts?

    That sounds a bit below your baseline for a starting point. If you really want to use that program, you might want to scan it for a week that looks like about what you're doing now, and start with that week. Or look at the prerequisites for your HM training plan; what does it ask for as a base? 15 to 20 km per week, maybe? If you're not running as far as the base the HM plan asks for, now is the time to gradually add weekly distance and stretch long runs to the point you match up well with the start of the HM plan just when you need to start it.

    Most HM plans will be 4 or 5 days a week. I can be tough to prepare for that distance running only 3 days a week, particularly if you haven't routinely run that far in the past.
  • Avidkeo
    Avidkeo Posts: 3,199 Member
    MobyCarp wrote: »
    Avidkeo wrote: »
    So question,

    I am doing the 5-10k program because I want to fill the next 6 weeks before I start my 12 week half marathon training, and this gives me something to concentrate on. Its 3 runs a week, think C25K but its 5-10k instead. it starts as a 6k run - with a couple of walks, and quickly increases to 8,9 then 10. Im adding a long run on the weekends as well as I usually run 7-8km without a break as a long run anyway. ETA my usual weekday running is around 3-4km at my lunch break (it includes a really steep hill which helps keep my fitness up lol) but the last couple of weeks I havent been able to get out due to sickness and weather. I am changing my running to the evenings and will be running regardless of the weather.

    Does this seem sensible? I know I could just get out 4 times a week and run what ever distance, but the advantage of the program is it gives me something to focus on. I am worried I'm going backwards rather than progressing by doing this.

    Thoughts?

    That sounds a bit below your baseline for a starting point. If you really want to use that program, you might want to scan it for a week that looks like about what you're doing now, and start with that week. Or look at the prerequisites for your HM training plan; what does it ask for as a base? 15 to 20 km per week, maybe? If you're not running as far as the base the HM plan asks for, now is the time to gradually add weekly distance and stretch long runs to the point you match up well with the start of the HM plan just when you need to start it.

    Most HM plans will be 4 or 5 days a week. I can be tough to prepare for that distance running only 3 days a week, particularly if you haven't routinely run that far in the past.

    Thanks for replying. The HM plan is 5 days a week, so to prepare for that I was going to do this plan + a long run on the weekends for the 6 weeks that this plan goes for - so 4 runs a week. Then jump into the HM plan. The HM plan is for beginners so its for those doing around 25-40km which even in the beginning stages with my extra long run (8-10km) on the weekends I will be doing. Hence my thought was to use this, but instead of doing the walks, I'll do sprints, so use it as an improover rather than a 10k trainer. the first long run in the HM plan is 9.6k so by the end of this plan, will be matching that. The first week is a 6.4k FARTLEK, 6.4k, 6.4k and a 4.8k with the 9.6 long run.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    Avidkeo wrote: »
    Morning everyone. I'll be doing my first official training run today towards my half. I'm so excited. It's really fun to say it starts today. It's the middle of winter here so I'll be running tonight. My first run is 5x 1.3k runs with short 160m walks. To keep this challenging, ill be running "sprints". My 10k pace is around 6:44min/km and my 5k pace is around 5:55ish so I'll aim for 6min/km. Does that sound best? I'm really second guessing myself because I can happily run around 7km so doing a broken 6.5 feels wrong.

    Oh another idea, do the same plan but use the "walking" as sprints? That would be better training right?

    There are two reasons to do intervals like the ones you describe.

    Plans designed for beginners do run/walk intervals to build the capability of running without running to failure. Running to failure can be demoralizing, and it also has a high risk of injury. Since you can already run 7 km nonstop, this reason does not apply to you.

    The other reason to run short intervals is speed training. The idea is that you run fast, recover, run fast again. Depending on the length of the interval and how fast you run it, you may be working on speed for shorter races. (To me, "shorter" is 5K and 1500m or 1600m races.) Or you may be working on developing endurance at speed by running longer intervals, but less hard.

    Interval work while training for a half marathon or marathon is generally designed to improve form, improve cardio vascular conditioning, and improve endurance at speed. The idea is to run the fastest half marathon or marathon that you can.

    If the plan you are looking at is all interval work, it's a beginner plan. If the plan you are looking at has interval work one day a week (or maybe two days a week, if it's a 5 day a week plan), it's designed to be speed work and the days that aren't intervals should be run easy.

    Half the battle is understanding what you're trying to accomplish and how the plan is trying to get you there. If all you want is to be able to run the distance, interval work is less important. If you want to run the distance fast, you want to understand how using intervals is intended to help you do that.

    I'd also note that a plan focused on getting you to run a 10K fast will have different types of intervals than a plan focused on getting you to run a half marathon fast.
  • Avidkeo
    Avidkeo Posts: 3,199 Member
    edited July 2018
    MobyCarp wrote: »
    Avidkeo wrote: »
    Morning everyone. I'll be doing my first official training run today towards my half. I'm so excited. It's really fun to say it starts today. It's the middle of winter here so I'll be running tonight. My first run is 5x 1.3k runs with short 160m walks. To keep this challenging, ill be running "sprints". My 10k pace is around 6:44min/km and my 5k pace is around 5:55ish so I'll aim for 6min/km. Does that sound best? I'm really second guessing myself because I can happily run around 7km so doing a broken 6.5 feels wrong.

    Oh another idea, do the same plan but use the "walking" as sprints? That would be better training right?

    There are two reasons to do intervals like the ones you describe.

    Plans designed for beginners do run/walk intervals to build the capability of running without running to failure. Running to failure can be demoralizing, and it also has a high risk of injury. Since you can already run 7 km nonstop, this reason does not apply to you.

    The other reason to run short intervals is speed training. The idea is that you run fast, recover, run fast again. Depending on the length of the interval and how fast you run it, you may be working on speed for shorter races. (To me, "shorter" is 5K and 1500m or 1600m races.) Or you may be working on developing endurance at speed by running longer intervals, but less hard.

    Interval work while training for a half marathon or marathon is generally designed to improve form, improve cardio vascular conditioning, and improve endurance at speed. The idea is to run the fastest half marathon or marathon that you can.

    If the plan you are looking at is all interval work, it's a beginner plan. If the plan you are looking at has interval work one day a week (or maybe two days a week, if it's a 5 day a week plan), it's designed to be speed work and the days that aren't intervals should be run easy.

    Half the battle is understanding what you're trying to accomplish and how the plan is trying to get you there. If all you want is to be able to run the distance, interval work is less important. If you want to run the distance fast, you want to understand how using intervals is intended to help you do that.

    I'd also note that a plan focused on getting you to run a 10K fast will have different types of intervals than a plan focused on getting you to run a half marathon fast.

    Ah that makes a lot of sense. I think I'm running around in circles because I have been so haphazzard for the last few months as far as running goes. I regularly run around 7-8km on the weekend with a 3-4km run as often as I can during the week, averaging around 3 times during the week. I have once run 10k (a month ago) but havent done anything longer than 5k for the last couple of weeks due to illness.

    the HM training program is mostly just distances with FARTLEK thrown in once a week, or a hills run, but the bulk of it is distances building to 20k long run at week 10, then a taper off for the final 2 weeks.

    I think I got stuck on the 6 week plan because it gives me something to focus on until I start the HM plan. So instead should I just be going out, running increasing distances for a bit? Now I'm wondering if the HM beginner plan is appropriate? My ultimate goal is to run the entire race, and I want to do it in 2.5hrs or less. I did complete one years ago in 3hrs 7 min. I never trained properly for it at all, hence my desire to do better this time.

    ETA Ive just notice that cool runnings has a pre training plan to do for 5 weeks or so. Perhaps I should focus on that?


    Mon. Tue. Wed. Thu. Fri. Sat. Sun.
    Pre-
    Train Off 3M 4M 4M Off 3M 5M

  • Scott6255
    Scott6255 Posts: 2,547 Member
    @sarahthes sounds like you had your hardest work BEFORE you ever started your race. Good job getting through it and finishing.

    @skippygirlsmom that was such an inspiring moment. You're such a good mom! Sniff....
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    Avidkeo wrote: »

    the HM training program is mostly just distances with FARTLEK thrown in once a week, or a hills run, but the bulk of it is distances building to 20k long run at week 10, then a taper off for the final 2 weeks.

    That makes sense as a generic plan to take someone from running a 10K to completing a half marathon. The fartleks are what the plan has for speed work. Hills intervals/repeats can be done as speed work, or the plan can just say run X distance with hills. The latter would be more common if the plan is trying to develop you to run a race that is known to have hills on the route.

    The days that aren't fartleks, you run easy. Running the easy runs slow enough is typically challenging for people new to structured training.
  • Avidkeo
    Avidkeo Posts: 3,199 Member
    MobyCarp wrote: »
    Avidkeo wrote: »

    the HM training program is mostly just distances with FARTLEK thrown in once a week, or a hills run, but the bulk of it is distances building to 20k long run at week 10, then a taper off for the final 2 weeks.

    That makes sense as a generic plan to take someone from running a 10K to completing a half marathon. The fartleks are what the plan has for speed work. Hills intervals/repeats can be done as speed work, or the plan can just say run X distance with hills. The latter would be more common if the plan is trying to develop you to run a race that is known to have hills on the route.

    The days that aren't fartleks, you run easy. Running the easy runs slow enough is typically challenging for people new to structured training.

    Thanks. Ill do the pre-training schedule for the next few weeks then before heading into the HM training. Thank you for listening and all your advice.
  • Mac_Patti
    Mac_Patti Posts: 7 Member
    July 1st - ran 4 miles. Without appearing like a complete imbecile, would someone mind explaining how these challenges work....i.e. where can I log my miles and how to view my ticker? I would really appreciate it. Thanks!! Hope everyone is have a beautiful 1st - heatwave in my part of the world...97 degrees with a feel of 110....
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    edited July 2018
    Mac_Patti wrote: »
    July 1st - ran 4 miles. Without appearing like a complete imbecile, would someone mind explaining how these challenges work....i.e. where can I log my miles and how to view my ticker? I would really appreciate it. Thanks!! Hope everyone is have a beautiful 1st - heatwave in my part of the world...97 degrees with a feel of 110....

    The first post of the thread has a bunch of details about tickers, but plenty of people don't use them. It's really a free-form support kind of challenge - I log my miles on my own spreadsheet then post an update after each run (or so). Skimming through the June thread can give you an idea of what different people do. Welcome and hopefully your heatwave breaks soon!
  • Elise4270
    Elise4270 Posts: 8,375 Member

    July goals 60 miles. Bike often. Rehab smart.

    1---5.52 mtn bike (not a run :wink: ) rain/ storm threat. No brick.


    MILES
    Running
    Cycling/MTN bike 5.52

    Upcoming Races
    July 22 Draper Lake Duathlon (3k,22.5k,3k). Norman OK
    October 14th Spirit of Survival Lawton OK. Quarter Marathon
    March 31, 2019 A2A Undecided distance. Ardmore OK
    April 28, 2019 OKC Memorial Marathon (half)
  • shanaber
    shanaber Posts: 6,423 Member
    I posted this before...a slideshow from a couple of years ago... two ultras... I love trail running...
    https://youtube.com/watch?v=RLyphBuSBic

    @LaDispute57 - I need to watch this when I am feeling low and frustrated with my running! Love the picture with you both giving your mom a kiss and remember the story/video about her and the shoes! Awesome!
  • vandinem
    vandinem Posts: 550 Member
    Date      Miles      MTD
    -------   -----    -------
    Jul  02     4.1        4.1