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Old 11-19-2008, 05:15 PM
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for the runners out there - 1/2 marathons?

my mom thinks it would be an awesome idea for her and i to run the 1/2 marathon in carlsbad, california together.

the date of the event is 01/25/09.

what are the best training programs out there? any words of wisdom would be much appreciated...

my current schedule is as follows for my regular work-outs (which i am not giving up).

sunday: 90 minute soccer game = 4-5 miles of interval training
monday: 50 minute soccer game = 2-3 miles of interval training
tuesday: 1 hour strength training
wednesday: 1 hour strength training
thursday: rest
friday: rest
saturday: 90 minute soccer game = 4-5 miles of interval training.

now that being said, my soccer leagues go on hiatus during december and resume the first week in january. so, if i was going to train for a 1/2 marathon, this would be the ideal time to be doing it.

any guidance, thoughtful insight would be much appreciated.
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Old 11-20-2008, 03:28 AM
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Zoki, when hubs gets home, I'll have him write his recommendations. He has done the VABeach 1/2 marathon and he runs his 13 + miles at least 1 time a month. He did a lot of training to get to his 13 mile run.

I think it is a wonderful idea though And even more special to be doing this with your Mom
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Old 11-20-2008, 04:11 AM
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This site has some training schedules Cool Running :: running run training marathon runners jogging jogger joggers runner run fitness exercise diet weight loss nut... A few months ago I had started their couch to 5k program

In addition Runner's World.Com: Running, Racing, Training and More. has some really good information. I use to subscribe to their runner's magazine.
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Old 11-20-2008, 06:50 AM
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I love Hal Higdon's training plans...and you can start midway through one if you already have a mileage base.
They only require 3 days of running a week, too.
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Old 11-20-2008, 11:21 AM
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thanks ladies

Quote:
Originally Posted by jessani View Post
I love Hal Higdon's training plans...and you can start midway through one if you already have a mileage base.
They only require 3 days of running a week, too.
i printed his 1/2 marathon schedule for beginners and think it looks good. very simple.

i think where i most need guidance is what are the best options for "pacing" those long runs. i know that i am fine with anything up to 5 miles, but after that, have no clue how to pace myself out.
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Old 11-20-2008, 03:18 PM
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The biggest thing is to run SLOW. Long runs should be at a pace that you can comfortably carry a conversation at...think 11 or 12 minute miles, maybe even slower at the beginning. The more distance you add, the faster the earlier miles get.
I have done my training long runs at 12 min miles and averaged 10 minute or lower miles in a race. It also helps to reduce injury rates when you go at a slower pace.
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Old 11-20-2008, 03:20 PM
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Quote:
Originally Posted by jessani View Post
The biggest thing is to run SLOW. Long runs should be at a pace that you can comfortably carry a conversation at...think 11 or 12 minute miles, maybe even slower at the beginning. The more distance you add, the faster the earlier miles get.
I have done my training long runs at 12 min miles and averaged 10 minute or lower miles in a race. It also helps to reduce injury rates when you go at a slower pace.
VERY important.
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Old 11-20-2008, 03:34 PM
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^yes, good to know. I even have difficulty switching my pace from a 5K to 4 miles (for the Turkey Trot)
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Old 11-20-2008, 04:06 PM
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Quote:
Originally Posted by jessani View Post
The biggest thing is to run SLOW. Long runs should be at a pace that you can comfortably carry a conversation at...think 11 or 12 minute miles, maybe even slower at the beginning. The more distance you add, the faster the earlier miles get.
I have done my training long runs at 12 min miles and averaged 10 minute or lower miles in a race. It also helps to reduce injury rates when you go at a slower pace.
thank you!
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Old 11-24-2008, 04:41 AM
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Hey Zoki, I asked hubs to write to you his training for the 1/2 marathon. Here he is


Hello Zoki, Alex asked me to write about 1/2 marathon training. (By the way she love this site and loves chatting with you all - I think it is great). I am not very good at running, but I have been consistent. And since we've moved to Japan it is how I get to work and back (added motivation).

I also used Hal Higdon's site. There is a lot of good plans and advice, but I encourage you to use this one Half Marathon Training: Novice

You will build strength and stamina over the course of 12 weeks before your 1/2. Other useful tips that helped me out. 1. Set a goal date (can be accomplished if you register for a 1/2, buy a copy of runner's world and you'll find a ton of advertisements). 2. track your metrics. This can be done by time, mileage (if you have a good tracking device), calories burned, ect. I use Nike+ (nikeplus.com), the fancy pedometer which is fairly accurate if calculated correctly. 3. Get into a routine, run in the a.m., lunch, or after work, which ever suits you the best. 4. Go to a running store to see what type of foot you have (referred to as pronation). The difference in shoes could mean "I fell great and can't wait to run again" vs. "why did I just waste $125 on shoes when I could have bought frye boots instead" (see Foot Diagnostics for Runners: RunnersWorld.com).

I've heard that a lot of runner's don't know why they run, but for as for me, I feel a sense of accomplishment and I'm glad when it is over. Best of luck!
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Old 11-24-2008, 09:27 AM
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^thank you.

my mom has a nikeplus and loves it. she keeps trying to get me one. i guess i'll let her now.
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Old 11-24-2008, 04:08 PM
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I was sick for about a month with horrible congestion, yuck! Anyway, I was running 4 miles 3 times a week pretty steadily before. This last week I have finally been able to get back into it. Today I ran 2 and hope to be back up to 4 in about 2 weeks. I am the same weight, but feel like I have a sack of lard attached to my gut & butt. Yeah. It is not pretty.

I really want to do a half marathon sometime this year!
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Old 11-24-2008, 09:54 PM
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^you should!!!

i set a goal today that i want to do it in 2 hours and 30 minutes.

i just finished the first run in the hal hilgdon training schedule (i am starting on week 4 because i only have 8 weeks to train).

i did 5 miles in 52 minutes tonight. i paced at 6.2 miles/hour for 2 minutes and then 4.8 miles/hour for 1 minute and cycled that the whole time.

we shall see how this goes...but i feel optimistic!
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Old 11-25-2008, 02:12 AM
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Good job Zoki!
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Old 11-25-2008, 11:32 AM
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Wow Zoki - that's a great pace/cycle!!
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Old 11-25-2008, 02:14 PM
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Thank you for all the info guys . my sister is thinking of doing a 1/2 marathon in March .
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Old 11-26-2008, 06:04 PM
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Thanks for all the info from me as well! I plan on running a half marathon on March as well!
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Old 11-27-2008, 08:38 PM
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I did my first half marathon on Nov 9th. I did the OBX marathon at the Outer Banks in NC. My mistakes were plentiful all along but the advice about running slow is so crucial. I started out too fast and burned out by mile 7. My time suffered and I finished the marathon in 2:41. My splits were 11 min and then 13 min. Shoes were also a problem as I bought my size instead of sizing up and I had blisters and now a couple of toe nails that are falling off (YUCK!!!!). BUT it was the most awesome thing to cross that finish line. I LOVED it!! Planning to possibly do the Va Beach Rock and Roll Half in Aug, OBX in NOV and maybe one in the Spring.
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Old 12-04-2008, 06:58 PM
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Quote:
Originally Posted by michelle View Post
I did my first half marathon on Nov 9th. I did the OBX marathon at the Outer Banks in NC. My mistakes were plentiful all along but the advice about running slow is so crucial. I started out too fast and burned out by mile 7. My time suffered and I finished the marathon in 2:41. My splits were 11 min and then 13 min. Shoes were also a problem as I bought my size instead of sizing up and I had blisters and now a couple of toe nails that are falling off (YUCK!!!!). BUT it was the most awesome thing to cross that finish line. I LOVED it!! Planning to possibly do the Va Beach Rock and Roll Half in Aug, OBX in NOV and maybe one in the Spring.
Hubs ran the VA Beach Rock and Roll! He had so much fun! Great times! Good luck with your next one 2:41 still seems really really good!
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Old 12-04-2008, 08:21 PM
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Old 12-05-2008, 01:00 AM
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i did 6 miles in 62 minutes on tuesday....
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Old 12-05-2008, 06:20 AM
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That's awesome, zoki!
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Old 12-05-2008, 11:26 AM
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My guess is that you're already in good shape with all of your regular activities.

I think you can aim for under 2h since you already have good strength in your legs and lungs from soccer. Once you are reaching longer distances your core muscles will become more important, but you already do regular strength training to address this, right?

Plus you will have adrenaline working for you - I always do a much faster pace on race day. There is something about being surrounded by runners, and maybe a bit of a competitive instinct not to let a lot of people pass me.

Definitely what jessani said about keeping at a talking pace is important though. When you start gasping, you won't be able to go much longer at that pace.

Good luck!
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Old 12-05-2008, 11:42 AM
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^thanks shana!

yes, i already strength train. i've been doing that 2x/week for about 18 months now.

i think my biggest problem is building in rest and stretching. i've never been good about stretching.

but i feel strong and i think that the pacing is working out for me. i just need to tweak it as the runs get longer.
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Last edited by zoki; 12-05-2008 at 11:44 AM.
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Old 12-05-2008, 11:47 AM
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You can try out a yoga program. Not exactly a regular runner's regiment, but I follow the GAIAM PM DVD. I recorded to it .mp3, but I think I have it memorized now. It's 20min, but I think following the verbal cues helps force me to keep the positions for much longer than I would alone. Definitely made me more flexible and loose (and taught me some relaxation techniques - very useful)!
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