Half Marathon training support group?

Very good info runnerdad!! Thanks! I am a very consistent 5mph runner(jogger). I have a hard time picking it up even though I probably could push a bit harder. Part of it for me is that I train in a small hilly town, no way to find just a flat course, which is good for training but makes me always wary of tiring out too soon and having to walk. I am one of those who finds it hard to run after slowing to a walk. Anyway, I got in a nice 6.5 miles today. Cool to start at only 5 degrees C, but beautiful with the mist rising off the river!!

They say 'if you always run the same (12 minute) pace, you will always run the same (12 minute) pace'. Said another way, if you don't work at pushing the pace, you will never get faster, no matter how much you run. The beauty of interval work is that you don't have to run long periods at the higher effort. Just pick a time interval or distance you find manageable. like 2 minutes hard, one minute jog / walk recovery, or 400 m hard 200 m recovery, Gradually increase to ratio of hard/recovery, or increase the distance of the work interval. I am also one of those who find it hard to get going again after a walk break. I find the key is to not take too long a break. Your recovery period should never be longer than 1/2 your work interval. When you get to longer intervals, like running a whole mile, let's say at 10-11 minute pace, I wouldn't rest longer than 4 minutes. You want to recover but not fall into cool down.

Just made it through week 2 of my plan! Coming off vacation/traveling, and then my busy work week I've had to juggle the days a lot, but I'm proud to say I didn't miss one! I also figured out that I ran 19.5 miles this week!
Yesterdays LSR was only 6 miles, but since I ran it after working a busy 12 hour shift at work, it wasn't my best and I just kinda felt lousy. Resting today was a welcome treat.

Intervals and tempo runs are definitely key for increasing your pace. I usually do mine of the treadmill, so I know I am maintaining the pace for the set amount of time or distance.
When I first started running I had a 13:30 to 14:00 min/mile... super slow, but through interval training, now I have a solid (and to me, more respectable) 12:00 min/mile pace. Still slow, but I am interested to see how much quicker my 5k pace gets after the end of the HM program.

So today is a rest day, I had an awesome 8 mile run yesterday. Today, my right knee feels tight. Whenever I squat down or bend it feels tight, not so painful.... but it doesn't feel good. Does this happen to anyone? This has never happened to me so I'm a bit worried!

It happens to me as I start to build up my mileage. Initially, it was due to not having the right shoe. If you have a flat foot and tend to pronate heavily, it can really stress your knees. Now it is usually a sign that my shoe has reached it's life expectancy and is no longer giving the proper support. Some ice, ibuprofen and good stretching usually resolves the tightness.

I agree with the pacing info Runnerdad has given! The only way I have been able to increase my pace is to push hard with the speed training and tempo runs.

I had a long run yesterday. 11 miles through beautiful Cades Cove, TN. Those hills kill me, but I am so grateful for hilly training runs. It was the perfect day!

Next week I am going to run 8-9 miles and then do 5-6 the week before my half. I'm only 3 weeks away now!

today is a rest day and I am thankful!

I have RIPPED class tonight, tomorrow is 6 easy miles, Wed/rest or wii zumba, Thu 3 easy miles, Fri rest or a couple miles to loosen up, Saturday...HALF MARATHON!!! YEAH!!

<<<---Like my shirt I made? The back says: Running for a whine free morning & a wine filled evening!

The sleeve has a 13.1 on it

I had a great 9 mile run yesterday. I have swimming tonight, but I think I'll just use arms to give my legs a break! 3 more weeks until my half!!

Curlytop, I'm doing Jeff Galloway's run/walk and it suits me down to the ground. I'm a very slow runner so I'm using the ratio R2/W1 minute.

Here's what he recommends:
Run-walk-run ratio should correspond to the training pace used:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

Of course, if you do the math, to average 8 min/mile, you have to do the run portion at about 6:45 pace, which I would guess would be hard for many on this thread to maintain for 4 minutes (maybe not, just saying).

That's what I was thinking too. If you are going to run an 8 minute mile then running 4 min then walking 35sec then running again would put you either over 8 min miles or practially sprintining for 4 minutes, ha ha. We'll see. I might try it again on this week's long run. Also, are you supposed to do it on shorter runs too or just the long run? Seems like if you are only don't 3 or 4 miles there would be no need. I don't know.

Curlytop, I'm doing Jeff Galloway's run/walk and it suits me down to the ground. I'm a very slow runner so I'm using the ratio R2/W1 minute.

Here's what he recommends:
Run-walk-run ratio should correspond to the training pace used:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

Of course, if you do the math, to average 8 min/mile, you have to do the run portion at about 6:45 pace, which I would guess would be hard for many on this thread to maintain for 4 minutes (maybe not, just saying).

That's what I was thinking too. If you are going to run an 8 minute mile then running 4 min then walking 35sec then running again would put you either over 8 min miles or practially sprintining for 4 minutes, ha ha. We'll see. I might try it again on this week's long run. Also, are you supposed to do it on shorter runs too or just the long run? Seems like if you are only don't 3 or 4 miles there would be no need. I don't know.

I think on the Galloway program, you always run/walk, even for 3 mile runs. Pet peeve - Galloway runners ahead of you during a 5K race who run for 2 minutes, and just when you are finding your stride and your place in the pack, their timer goes off and they stop dead in their tracks and you practically pull a groin to avoid running them over. I mean, if you know you're going to stop, you think they would stay on the edge of the pack, so they don't block other runners when they stop,