Author: Sorting Last Post on Top ↓ Message:
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
10/14/12 5:28 P

Send Private Message
Reply
Naomi,

You got it...one of the most important lessons I am learning as a seasoned runner and training with one of the country's premier running coaches is that YOUR RECOVERY will determine what your training should be. This is why it is very important that you don't become a slave to your training program. Some of us recover faster than others, however remember too, that overall stress in our lives can prevent us from fully recovering too. I have no issues with those going beyond the distance for the half, just make sure you listen to your body.

Good luck!

Coach Nancy

EMMANYC's Photo EMMANYC Posts: 1,702
10/14/12 5:23 P

Send Private Message
Reply
Another book that's got an interesting approach on this subject is Mastering the Marathon: Time-Efficient Tips for the Over 40 Runner, by Don Fink.

I've been loosely following his approach because I'm an over-40 novice-ish runner, and I'm very prone to over-training injuries, in particular because I have hyper-mobile joints. (For example, I can rotate my feet almost 180 degrees backward.)

Fink focuses more on quality than quantity and, like a number of other coaches, stresses 3 key workouts per week: Tempo run (a medium-length run at race pace), Speed run, and Long, Slow Run. What's interesting, though, is that he explains that you can do some or all of the Speed run and LSR through a combination of running and cross-training, in order to reduce the risk of injury. The only "run" that he says needs to be a "pure" run is the tempo run.

I've been following this approach for the year, and (knock on wood) it seems to be working for me. I generally follow a 9-day cycle (2 days on, 1 day rest, multipled by 3), so I do a long slow run only every 9th day (instead of every 7 days). My LSR is a combination of running and elliptical (usually I start in the elliptical to warm up for 10-20 minutes, then run for 30-60 minutes, then switch back to the elliptical and then try to end with 10 minutes of running). This allows me to build endurance without all the pounding. Also, by finishing with running, I do build up some experience running while "fatigued". I don't do a lot of speed work, but I usually do some once per week and either do it as a run or on the elliptical. I also usually do the elliptical or bike on days 2, 5 and 8 of the cycle.

In addition to the cardio work, I do a lot more core strength training than I used to, and I do that about 2 out of 3 days.

 current weight: 4.0  over
 
5
2.5
0
-2.5
-5
WINDSURFNERD's Photo WINDSURFNERD Posts: 770
10/14/12 5:17 P

My SparkPage
Send Private Message
Reply
Thanks for the link to the interesting article, Coach Nancy! For 10K's I've used the mental/confidence factor of having gone "above and beyond" to help me push during the race, but it seems that race-prep for the half might be different.

The 13-mile training run I did yesterday took me less than 2:20 so its well under the 3-hour high risk threshold...still after all this training I definitely don't want an injury wasting my hard work! I'll pay attention to my recovery this week before I attempt the 14-miler. Perhaps a focus on shorter long runs and fast-pace elements for the next month might be the best approach...
Naomi

A ship in the harbor is safe. But that's not what ships are built for.

- Anonymous


MOMMYDEAREST3's Photo MOMMYDEAREST3 Posts: 316
10/14/12 4:41 P

My SparkPage
Send Private Message
Reply
Coach Nancy, that's a great article! I'm a slower runner, and I always thought it was more important to get the long runs in. But I've noticed my times are slower now than they used to be. I think it was because I didn't get in as many of the other workouts in.

Carolyn - wife to Chad and mom to three sons!
St. Charles, IL

150 - New haircut

145 - New jeans

135 - Mani & Pedi

130 - New wardrobe :D


 current weight: 122.4 
 
186
170.1
154.2
138.3
122.4
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
10/14/12 4:02 P

Send Private Message
Reply
But you must understand the physiology side of things...going the distance once or twice does not cause the body to change, but it can leave your vulnerable to injury and burnout. Most running coaches and experts, with the exception of a few, do not advise you go the full distance when training for a full marathon. The half is a different beast...you can cover the distance but you have to allow some recovery. RECOVERY is key to your training.

Below is a link to Jeff Gaudette's article that talks about the physiological changes for training for a full. I currently train with Jeff's partner, Coach Jay Johnson out of Boulder, Co and he is emphasizing to me the need for ancillary work over running, running and running some more. My runs have actually dropped quite a bit in mileage in replacement of the ancillary work to strengthen the weak areas of my body.

running.competitor.com/2012/0
7/trainin
g/are-you-overemphasizing-the
-mara
thon-long-run_55719


Coach Nancy

WINDSURFNERD's Photo WINDSURFNERD Posts: 770
10/14/12 3:45 P

My SparkPage
Send Private Message
Reply
Thanks TIMOTHYNOHE, your experience makes me think I'm not alone in considering running a half this weekend to prepare for my half in November. I guess the risk in doing a "training run" at an event is getting off-pace due to the excitement/energy of the crowd...that and the entry fee, LoL!


A ship in the harbor is safe. But that's not what ships are built for.

- Anonymous


TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
10/14/12 3:06 P

My SparkPage
Send Private Message
Reply
My trainer had use do a "go the distance" run ... two weeks prior for the Half, three or four weeks prior for the full.

For me that meant that my training for the Rock 'n' Roll Savannah Marathon on 5 November 2011, my go-the-distance happened t coincide with the date of the Baltimore Running Festival. What to do? Run around Catonsville in my skivvies for 5+ hours mostl alone? Or do the same in Baltimore with 25000 of my closest running pals?

So while the Baltimore Marathon was my first, my real first was Savannah.

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
ie.competitor.com/dublin/


MOMMYDEAREST3's Photo MOMMYDEAREST3 Posts: 316
10/14/12 1:58 P

My SparkPage
Send Private Message
Reply
For my first HM I did about a 10 mile run two weeks before the race. I don't think that was enough for me.

For the next HM, I did 11.5 miles 2 weeks before and that worked much better for me.

Carolyn - wife to Chad and mom to three sons!
St. Charles, IL

150 - New haircut

145 - New jeans

135 - Mani & Pedi

130 - New wardrobe :D


 current weight: 122.4 
 
186
170.1
154.2
138.3
122.4
SP_COACH_NANCY SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
10/14/12 1:42 P

Send Private Message
Reply
Hi,

It's really up to you since you have been running for a long time. For new runners they really don't gain any benefit from going beyond 11-12 miles. But for those who have been running for some time, the idea of going beyond the 1/2 point can be a mental cue. Of course keep your training runs slow...many people run their training runs far too fast and that is a bigger detriment than the distance.

Coach Nancy

WINDSURFNERD's Photo WINDSURFNERD Posts: 770
10/14/12 1:35 P

My SparkPage
Send Private Message
Reply
I've been running for a long time but I'm training for my first HM (in a month), so this question is for you experienced HM'ers...

What's the longest training distance that you do? When do you run it (relative to your race)?

I'm thinking of a 14-miler 3 weeks before my race, is that foolish?

A ship in the harbor is safe. But that's not what ships are built for.

- Anonymous


Page: 1 of (1)  

Report Innappropriate Post

Other Half Marathon General Team Discussion Forum Posts

Topics: Last Post:
Panicking! 7/7/2014 12:16:24 PM
slective mindset! 8/11/2013 9:55:05 AM
Why do you race? 10/2/2013 11:25:21 PM
What We Did Wrong 7/20/2014 9:40:49 PM
Walking a HM in under 3 Hours? 11/18/2013 6:54:39 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x1918x50385124

Review our Community Guidelines