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AGGIEKBEAR03's Photo AGGIEKBEAR03 Posts: 503
10/24/13 12:14 P

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I wasn't trying to confuse you. There has been some significant improvements in my training since the WWHM. Not only have I have actually been very focused on my running but I have dropped about 12 pounds. I know my times are not 100% consistent but over the past 4 months, there has been an overall decrease.

As far as time prediction for my race, do not try to predict my time. I really do appreciate the effort but as of right now, I feel that if I continue running the way that I have for the most part this month I should be able to reach (and most likely exceed) my goal. I was just trying to get a better idea of what type of mileage I should be striving for these next few weeks. By considering your suggestions and reviewing a couple training plans, I have come up with my plan for the next few weeks.

As far as the sub 5 hour marathon goes...all he told me was that he did not want me out there on the course longer than 5 hours for my first marathon. I did not question the why, I just focused in on the sub 2:30 half. Maybe I should have questioned it but I didn't.

Hebrews 12:1b...Let us run with endurance the race that is set before us

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.
--Gatorade

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.


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PASTAFARIAN's Photo PASTAFARIAN Posts: 1,947
10/24/13 11:30 A

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Your previous blog reported doing 10M in 1:49. That's a 10:54 pace. Two of the three training run times that you cite are roughly the same pace. That would make sense if these were all LSD paces. But the 7.4M is significantly slower - a minute per mile slower - this makes no sense to me. And your last race (the WWHM) was almost 2 minutes per mile slower. Your races are so much slower than your training runs? (That would only make sense if some incredible improvement occurred in your training but if so don't cite that HM race time - it's not representative so it's just confusing now.)

Actually, now that I'm rereading your postings here and in your blog, you never characterized your runs as LSD or race pace (or anything else). For that reason, it's impossible for any of us to project times since we don't know what those times represent. Mileage alone isn't enough.

Your explanation of the 2:30 goal time is not useful. You say the trainer based it on your goal to finish a marathon in 5H. Ok, but then where did the 5H goal come from?!

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AGGIEKBEAR03's Photo AGGIEKBEAR03 Posts: 503
10/24/13 10:10 A

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The last race I did was the Wounded Warrior Half in June. I finished that race in 2:56. I was running very well, probably would have come close to my PR of 2:45 if it weren't for major calf cramping during the last 3 miles. Since that race, I continued my training and have worked out the issues that caused the cramping (at least I hope!). I have not completed a race since then.

Here are some of my current training runs. There are of course others.
09/22, I ran 8.25 in 1:29
10/13, I ran 7.4 in 1:27
10/17, I ran 4.08 in 44:07

I do not run every day and rarely run 2 days in a row. I have had issues with my knee in the past so having that rest day (I usually do yoga) is part of what I believe has kept me healthy. The past issues with my knee is something that probably plays into my cautiousness.

As far as the 2:30 goal from the trainer is concerned...My ultimate goal is to qualify for Boston someday. When I do run my first marathon, he wants me to finish in less than 5 hours. He believes that by working and focusing on my half marathon speed and getting my time to at least below 2:30 it will give me a stronger base for adding miles for a marathon.



Hebrews 12:1b...Let us run with endurance the race that is set before us

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.
--Gatorade

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.


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PASTAFARIAN's Photo PASTAFARIAN Posts: 1,947
10/23/13 10:20 P

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Sorry for asking so many questions but your reply motivates another:

What was your last race distance and finish time where you pushed hard and felt like you ran a good race?

Don't bring up things far in the past. It's got to be a recent race that reflects your current training. I'm assuming you've done some 8Ks or 10Ks or something similar this year. Anyone preparing for a HM should be racing on occasion to get used to a variety of issues that only come up during races - as well as giving datapoints useful for predicting an HM race time. (What did that trainer base your 2:30 goal time on?)

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AGGIEKBEAR03's Photo AGGIEKBEAR03 Posts: 503
10/23/13 9:12 P

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Thanks for the advice as far as the taper goes. I got ya...3 weeks is too long. emoticon

Why I am being so cautious? I have never been in this position before for a race. Yes, I have completed several other half marathons but I have only fully run one of them. I have never been in this position before. My running is doing amazing and I am seeing things from myself that I only dreamed was possible. The 2:30 goal time came from a trainer that I worked with. He told me that he wanted me to get my half time below 2:30 before I started training for a full. The fastest I have ever finished a half is 2:45 so the possibility that I may actually finish close to 2:20 is very unfamiliar and I am having difficulties wrapping my brain around the concept.

Regarding my 10 miler, I did not push myself to finish in the time that I did, it just sort of happened. I do not have way to track my splits so I just go with how I feel during the run. In fact 2 weeks before the 10 miler, I did an 8 miler at about the same pace. In the days following the 10 miler, I felt pretty good...no soreness. I went for a 4 mile run last night and felt really great but for some reason this morning I am having slight shin pain today.

Hope this helps you get a little more insight. Thanks for any suggestions.

Hebrews 12:1b...Let us run with endurance the race that is set before us

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.
--Gatorade

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.


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PASTAFARIAN's Photo PASTAFARIAN Posts: 1,947
10/23/13 8:11 P

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I'll say it even more emphatically than KAPELAKIN: Three weeks is way too long to taper for a HM. (Sounds like you accidentally looked at a marathon training plan!)

That you have run 9 HMs already (according to your spark page) and that you just did a 10M run and had no problem and are planning a 12M makes me wonder why you're being so cautious.

That aside, how did you feel on the next run after your 10 miler? I'd really like to ask how you did on your next *long* run after your 10 miler but obviously, you haven't done that yet.

The question I'm getting at: How quickly did you recover from your 10M? From your last blog post, it was hard to tell if you did it as a real LSD run or you pushed for a fast time. Sounded like the latter but that's a really bad idea for training purposes. So you're presenting a rather confusing story for us to understand.

Assuming you feel totally recovered, then a 10M LSD run the week before a HM is fine. But if you want to do just 8M or even 6M, that's fine too. I'd shift the focus a bit and suggest that during your taper (1 week please!), it's the runs in between your last LSD and your race that are more critical than your last long run.

Edited by: PASTAFARIAN at: 10/23/2013 (22:12)
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KAPELAKIN's Photo KAPELAKIN Posts: 1,973
10/23/13 11:11 A

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That is a pretty long taper for a half. I usually do a long run 2 weeks out, then do a 6-8 mile run the weekend before the half, and a couple shorter runs during the week to keep myself limber, or maybe cross train/do a yoga session, but avoid lifting heavy enough to make myself sore the week prior to the half.

Voluntary Discomfort is the secret cornerstone of strength. We build our whole lives around increasing comfort and avoiding discomfort, and yet by doing so we are drinking a can of Weakness Tonic with every morning’s breakfast. ~Mr. Money Mustache
5K PR: 23:40
10K PR: 48:57
HM PR: 1:59:37
30K: 2:57:44


AGGIEKBEAR03's Photo AGGIEKBEAR03 Posts: 503
10/23/13 10:15 A

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Hey Everybody! I am in need of some help here. I am running the Route 66 Half Marathon on Nov 24. This past Saturday, I did a 10 mile training run and plan to do 6-8 miles this coming weekend (I will be at my dads and am not sure which I will be able to get in). Should I go for a 12 mile run the weekend of Nov 1? As of right now, I was thinking I would and then start my taper after that. What do you think?

Hebrews 12:1b...Let us run with endurance the race that is set before us

You have a choice. You can throw in the towel, or you can use it to wipe the sweat off of your face.
--Gatorade

Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.


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