Question on Running Pace/Long Runs

ehimass

Hi,

I've started running again a few months ago in order to train for a half marathon in February.

I've been roughly following a program where I perform a short 3-4 mile run on a treadmill 3-4x weekly and then one long run per week of 6-13 miles (I've been gradually increasing the distance of the long run).

My question is in regard to pace - I've been doing 7.5 miles per hour (8 minute miles/12 kph) during my short treadmill runs on a 1% incline, except that I do the last 10 minutes at 8-9 mph (13-14 kph). I also do 31 minutes on an elliptical pretty vigorously before the treadmill run and 30 minutes on a stationary bike pretty vigorously after the runs. On days when I don't run, I replace the treadmill run with treadmill walking, 10% incline, 4.0 mph, also lifting weights 3x weekly (all pro's beginner barbell program).

Tonight was the first time I really timed/measured my long run precisely and I was kind of shocked that I did the complete half marathon (I know that's a bit of an oxymoron) distance at 1:26 minutes, so a little over 9 mph, 6:35 minute miles. I wasn't really pushing myself too hard, through most of it I felt like I was going too slow. I was surprised at how fast I ran, although I know it's far from anything phenomenal (fastest I've ever ran any sort of distance like this by far).

So....does this mean I am training too slowly during my short run/treadmill days? Should I pick up the pace on the treadmill, (although honestly I feel pretty gassed after 4 miles on it)? I guess it would be good if I could get under 1:20 during the race, although my goal is simply to finish it. Should I continue to run 13 miles during my long runs or back off the mileage a bit? Currently I average about 25 miles per week.

Thanks in advance, I know this is is probably a lot of garbage that no one cares about, but any advice is appreciated. I don't want to wear out my knees and legs, although currently they feel pretty good.

Keep_The_Laughter

In to follow. Would like to hear what experienced runners have to say.

lilred806

Not my personal experience but when my husband was training for a marathon he had one day where he ran shorter distances but then did intervals. He said he found that to be the best thing to help his overall pace on his longer runs. When I trained for a half marathon we usually stayed at lower distances than the 13 before the race and the week before there was a taper week. Of course my husband who was training for Marathons was running further on a regular basis and it didn't seem to bother him. So if the 13 feels good then I don't think it would be bad to do it besides getting bored.

MinimalistShoeAddict

Hi,

I've started running again a few months ago in order to train for a half marathon in February.

I've been roughly following a program where I perform a short 3-4 mile run on a treadmill 3-4x weekly and then one long run per week of 6-13 miles (I've been gradually increasing the distance of the long run).

My question is in regard to pace - I've been doing 7.5 miles per hour (8 minute miles/12 kph) during my short treadmill runs on a 1% incline, except that I do the last 10 minutes at 8-9 mph (13-14 kph). I also do 31 minutes on an elliptical pretty vigorously before the treadmill run and 30 minutes on a stationary bike pretty vigorously after the runs. On days when I don't run, I replace the treadmill run with treadmill walking, 10% incline, 4.0 mph, also lifting weights 3x weekly (all pro's beginner barbell program).

Tonight was the first time I really timed/measured my long run precisely and I was kind of shocked that I did the complete half marathon (I know that's a bit of an oxymoron) distance at 1:26 minutes, so a little over 9 mph, 6:35 minute miles. I wasn't really pushing myself too hard, through most of it I felt like I was going too slow. I was surprised at how fast I ran, although I know it's far from anything phenomenal (fastest I've ever ran any sort of distance like this by far).

So....does this mean I am training too slowly during my short run/treadmill days? Should I pick up the pace on the treadmill, (although honestly I feel pretty gassed after 4 miles on it)? I guess it would be good if I could get under 1:20 during the race, although my goal is simply to finish it. Should I continue to run 13 miles during my long runs or back off the mileage a bit? Currently I average about 25 miles per week.

Thanks in advance, I know this is is probably a lot of garbage that no one cares about, but any advice is appreciated. I don't want to wear out my knees and legs, although currently they feel pretty good.

Were you an experienced runner before you took it up again a few months ago? Running a 1:26 half marathon is an amazing time for someone who has only been running a few months (much faster than me and I have been running over a year now)!

It sounds like most of your training runs at 8min/mile are about 90 seconds/mile slower than your half marathon racing time which sounds reasonable. However based on your current fitness level I think you can handle a lot more than 25 miles a week. I see absolutely no reason to decrease mileage for your long runs now. In fact I might increase it. No need to taper until a few weeks prior to your Feb half marathon.

Instead of speed why not focus on HR. I like using this formula:
http://philmaffetone.com/180-formula

Are you following a formal plan? I used a Hal Higdon training plan for my first half marathon early this year. I think you could handle one of his more advanced plans based on your current fitness levels.

Depending on your mileage goals (and based on your current 1:26 HM pace) you might even consider a full marathon training plan (which could help you achieve your 1:20 HM goal). Here are a few options:

http://fellrnr.com/wiki/A_Comparison_of_Marathon_Training_Plans

Keep up the great work!