Author: Sorting Last Post on Top ↓ Message:
IMSMILEY88's Photo IMSMILEY88 Posts: 1,883
5/30/11 6:46 P

My SparkPage
Send Private Message
Reply
Hmmm...that's kind of strange, Stela. I actually had to play with the app to get it to where I liked it. I haven't had a race since January, and I didn't like the schedules it was giving me. So, I finally found a plan that worked about where I am...13 minute pace for long runs and 12 minute pace for miles or 3 milers. I plugged in a 10 week plan, and it got me a HM time slower than I wanted, but I guess that's where I am for now. I'm excited about giving this a try!

I do wish they let you choose 4 days instead of 3. (Do they?) I just bumped it up to 4 days per week running. Also, I can't do a long run in the middle of the week of 5 miles or so. The most time I ever have is an hour...and actually closer to 55 mins. Anyway, I'll just tweak it to fit my needs, and it looks better than anything else I've found!

Thanks agin! (Oh, and I don't like that it has the longest run just 7 days before race day! So, I'm telling it my race is one week earlier than in reality.)

Dana, Half Fanatic #1693

Completed 2013 Events:
Feb 9 - Pedaling the Prairie, 45 miles
Feb 16 - Lions Club Bike Ride, 46.5 miles
Mar 3 - The Great Plane Ride, 25 hilly miles
Aug 18 - TriGirl Sprint Duathlon
Sept 2 - Dam Ride, 32 miles


 current weight: 145.5 
 
159
153
147
141
135
STELA731's Photo STELA731 Posts: 1,299
5/30/11 6:03 P

My SparkPage
Send Private Message
Reply
Dana, I downloaded the app to my android too. Only downside to the app is that if you plug in the same numbers on the computer and on the app, it gives you different programs! It's weird! They're not in sync. I like to use the computer one and would love to see my runs on the phone, but they're not the same

Stela


 current weight: 164.6 
 
166
155.75
145.5
135.25
125
IMSMILEY88's Photo IMSMILEY88 Posts: 1,883
5/30/11 5:27 P

My SparkPage
Send Private Message
Reply
Stela, I checked out the SmartCoach app...thanks! I think i'll be using it!

Dana, Half Fanatic #1693

Completed 2013 Events:
Feb 9 - Pedaling the Prairie, 45 miles
Feb 16 - Lions Club Bike Ride, 46.5 miles
Mar 3 - The Great Plane Ride, 25 hilly miles
Aug 18 - TriGirl Sprint Duathlon
Sept 2 - Dam Ride, 32 miles


 current weight: 145.5 
 
159
153
147
141
135
LADYGWEN25's Photo LADYGWEN25 SparkPoints: (84,796)
Fitness Minutes: (97,806)
Posts: 3,132
5/30/11 9:24 A

My SparkPage
Send Private Message
Reply
yup...still in the process of training for my Triatholon... I've been running only once/week.... I run the dirt next to the trail.. Course i did run a 15K length.. in 2 different parts... the IT band bothered me some during the second session which was a walk/run.. But after i was done.. It didn't bother me at all.. If i'm doing hillwork on the bike.. depending on the steepness of the hill It can bother me on occasion. But i've just taken into habit of icing at night whether there is pain or not and seems to be working.

Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



 Pounds lost: 69.6 
 
0
26
52
78
104
STELA731's Photo STELA731 Posts: 1,299
5/29/11 9:54 P

My SparkPage
Send Private Message
Reply
Birgit does have a point. The orthopedic doc said no pavement until I'm 100%. He said treadmill or soft track only. Maybe you shouldn't push it. Are you already training for another race?

Stela


 current weight: 164.6 
 
166
155.75
145.5
135.25
125
LADYGWEN25's Photo LADYGWEN25 SparkPoints: (84,796)
Fitness Minutes: (97,806)
Posts: 3,132
5/29/11 8:00 P

My SparkPage
Send Private Message
Reply
oh thanks Stela! i found the anti inflamatories actually have been prohibiting healing.. I've done much better with icing 3x/day.. and taking SuperCumin :) Will check out the site you mentioned. :)

@birgit....I"m wondering if the incline of the hills i could be doing is an issue.. I'm gonna map a route with a gentler incline of hills.

Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



 Pounds lost: 69.6 
 
0
26
52
78
104
HOUNDLOVER1's Photo HOUNDLOVER1 Posts: 7,974
5/29/11 3:02 P

My SparkPage
Send Private Message
Reply
I would recommend doing nothing but easy jog at all until your are 100% or you risk reinjuring. If want a challenge I would include some gentle hills.
Birgit

You can talk to God all you want and that's great, but the changes happen when you start listening to him.

BE THE CHANGE YOU WANT TO SEE IN OTHERS.




 Body Fat %: 18.1
 
23.6
21.7
19.8
17.9
16
STELA731's Photo STELA731 Posts: 1,299
5/29/11 11:00 A

My SparkPage
Send Private Message
Reply
Hi Gwen. Glad to hear you're almost injury free. I eventually went to see a orthopedic sports doc for mine who prescribed anti inflammatory meds and I'm 100% pain free! Anyway, about the speedwork, I was using RunnersWorld Smartcoach and their plan alternates Tempo Work and Speedwork every week. You plug in your latest race results and with the program tells you how fast you need to run at certain periods.

For example, this week I'm doing 5 miles Tempo, and there's always a 1 mile warm up and cool down and 3 miles @ 11:04. And they get very detailed. Here's a description

Run a total distance of 5 Mi. Your run should include:
- a warm up of about 1 mile at an easy pace
- 3 Mi at a pace of 11:04 per mile --- for a total time of 33:12.
- a cool down of about 1 mile at an easy pace
Note: Warm ups and cool downs are generally 1 mile each. But on some days, you'll need to make them longer to reach the total distance for your run.

Next week is Speedwork 4 miles with 2x1600 @ 10:21 and 800 jogs.

Run a total distance of 4 Mi. Your run should include:
- a warm up of about 1 mile at an easy pace
- 2 repeats of 1600 meters each; your time for each repeat should be 10:21
- a 800-meter recovery jog after each repeat
- a cool down of about 1 mile at an easy pace
Note: Warm ups and cool downs are generally 1 mile each. But on some days, you'll need to make them longer to reach the total distance for your run.

Hope this helps.

Stela


 current weight: 164.6 
 
166
155.75
145.5
135.25
125
LADYGWEN25's Photo LADYGWEN25 SparkPoints: (84,796)
Fitness Minutes: (97,806)
Posts: 3,132
5/29/11 9:24 A

My SparkPage
Send Private Message
Reply
OK i've been trying to look for an actual speedwork program to try and follow without much success.. I was considering just starting to rebuild my mileage now that my IT Band is 95% healed.. But i decided to NOT risk any future aggravation and wait until after 7/2 when my Tri is to start.. I plan to take 2 days off.. and 2 light days before restarting my workout program post Tri... What i'm looking for now is runign and biking hills.. which i can do no problem as i live in a hilly area.. but i also want to incorporate some speedwork down at the local track....

Anyone have any ideas of what to do.. Or a place to look for these types of plans?

Gwen

“Courage is not the absence of fear, but rather the judgment that something else is more important than fear.



 Pounds lost: 69.6 
 
0
26
52
78
104
Page: 1 of (1)  

Report Innappropriate Post

Other Half Marathon General Team Discussion Forum Posts

Topics: Last Post:
Fun Races 5/13/2013 9:56:29 PM
Cold Weather Tips Needed 1/3/2014 9:14:39 AM
Know Any Good Training Schedules? 7/27/2013 12:36:50 PM
Wish KKINNEA a Happy Birthday 1/7/2014 1:12:56 AM
San Francisco Nike Womens Marathon 5/23/2014 9:22:40 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x1918x42103925

Review our Community Guidelines