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TPIRFAN's Photo TPIRFAN SparkPoints: (39)
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6/16/13 8:34 A

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Yes, I am a Texan. I live in the Lubbock area. I love Austin! We were there a few weeks ago watching the state high school track meet.

I am going to continue to work on keeping a steady pace. Thanks for giving me your intervals, that helps.

SEABREEZE65's Photo SEABREEZE65 Posts: 10,954
6/16/13 6:51 A

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Glad to see you got some things figured out....

Shorter weekly runs can be at any pace that you choose..... Once in awhile you could try a race pace run on a shorter distance so that you can find an interval that works for you.

As you move toward your longer training runs it is recommended that you use Jeff's suggested HM training pace which would be a 14:26 pace. This is very close to my training pace also and I use a 20:40 interval or a 25:50 interval. Jeff's suggestions indicate somewhere between a 30:30 interval and a 30:45 interval. You have to experiment a little just to find an interval that will get you close to the training pace.

My suggested HM race pace is 12:21. I have never been able to maintain that pace for 13 miles. Just know that this pace is the "best" probable time for a well-conditioned runner based on the Magic Mile.

One more thing....

Sometimes my first mile of the day is faster than the last mile... just because I am fresh and especially if I have warmed up well.

Sometimes if I have not warmed up enough my first mile is sluggish and slower.



"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo




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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,394)
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6/16/13 12:45 A

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Are you a Texan? Me too -- Austin.

I will be spending the night in Lubbock in August on the way to and from Santa Fe.

Edited by: LIVE2RUN4LIFE at: 6/16/2013 (00:46)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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TPIRFAN's Photo TPIRFAN SparkPoints: (39)
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6/16/13 12:30 A

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The Panhandle half marathon in Lubbock, TX in September. There will also be a 5k and a marathon.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,394)
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6/15/13 11:06 P

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What race are you running?

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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TPIRFAN's Photo TPIRFAN SparkPoints: (39)
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6/15/13 10:54 P

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You guys have helped me tremendously!!! Thank you!!!

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,394)
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6/15/13 10:47 P

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The point of the magic mile, really, is to determine the best training pace for your current level of fitness.

For your long runs, you should use the recommended training pace based on your magic mile, which is 14:20. The recommended intervals for that pace are :30/:30.

OK, now for the shorter runs. Since you are just starting your training, your long runs aren't very long yet. In Jeff's program, the long runs are the key stone of his training plan and it is important that you be fully recovered for those runs. The purpose of the short runs is to maintain fitness between long runs. The purpose of the long runs is to increase your fitness. You don't want to compromise your long runs.

So if you can run race pace during the week and still be fully recovered for the long runs, then go for it. If your race pace is 12:20, then 2/1 is the recommended interval for that pace. Just be aware that those long runs are going to get longer and longer. Be careful.

Just how much your body can absorb also depends on how old you are and how active you are every day.

Edited by: LIVE2RUN4LIFE at: 6/15/2013 (22:50)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
6/15/13 8:53 P

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When Jeff discusses the calculated half marathon races pace he will say that you will only achieve that pace if you do all the training including speed work and have perfect conditions for the race.

I think I'd work on trying to run your 30 min run at the suggested race pace. Your running about 2.5 miles, right? That is well under the half distance.

You may not actually be able to run the race at that pace.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
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March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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TPIRFAN's Photo TPIRFAN SparkPoints: (39)
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6/15/13 8:26 P

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I thought the point of the magic mile was to figure out your pace and intervals? Yes, the 12:20 is based on a magic mile. I have been running about 10 months and have done two 5ks. My longest distance is a 5k. I just started the half marathon "finish it" and ran three miles this week on my long run. I will be running 4 miles on Tuesday. So, if the last mile I timed was 10:20, what pace and intervals would you guys suggest for my thirty min runs and for my long runs? I guess that is what my basic question is. If I'm understanding you right, my intervals for my 30 min runs will be different than my long run intervals because the paces should be different. Thank you for all your help!! I really appreciate it!!

Edited by: TPIRFAN at: 6/15/2013 (20:30)
TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
6/15/13 7:41 P

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You pick your ratio based on the pace you want to run, not the pace of your magic mile, generally you won't slow down on average. Just run faster on the run segments with more walk breaks.

Don't know what information you get from your app. I simply watch my average pace. I use a garmin and that's a choice. I set my laps for one mile and adjust my run intensity depending on whether I'm slow or fast. I don't worry if it seems too easy to hit the average pace at the beginning of the run. I don't try to walk fast. The walk is my recovery.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,394)
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6/15/13 7:39 P

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Hi TPIRFAN, Is the 12:20 pace based on a Magic Mile time trial? If so, it really isn't the "suggested pace" but rather your best potential pace. There is subtle but important difference there. The calculations for best potential pace assume that you already have a very solid aerobic base and that you will be doing speed work and full training. It doesn't mean that you can go out today and run for very long at that pace.

How much running experience do you have? How long is your longest distance so far? Is this your first Half Marathon? Without a good solid running base in place before you begin training for a Half, it is difficult to sustain race pace for 13 miles. Even with a solid base, it is difficult, I might add. That's why the best advice to follow if this is your first time running an endurance race is to train "to finish," which means, among other things, running it at training pace rather than race pace, or at least somewhere in between those two.

You should listen to what your body is telling you -- it isn't ready (i.e. trained) to sustain that race pace yet. Are you following a galloway training plan? What will be your longest long run? Are you doing your long runs at training pace (14:20 per mile, average pace)?

By the way, intervals should be chosen for the actual pace you are trying to run not by the pace you ran in the time trial. So for 12:20, Jeff recommends 2/1; for 14:20, he recommends :30/:30.

Edited by: LIVE2RUN4LIFE at: 6/15/2013 (19:43)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


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TPIRFAN's Photo TPIRFAN SparkPoints: (39)
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6/15/13 7:34 P

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I was using 3/1 because the last time I ran a mile and timed it I ran a 10:20. I just recently started trying to use JG. Before, typically I would run 3 miles and start at a pace around 10:30 but would end with a pace of 12:00. I am using the run double app that is part of the C25K program. I have it set to give me updates every minute.

TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
6/15/13 7:18 P

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3 min run/ 1 min walk is the ratio suggested for 10 min miles. The first thing I'd try is the ratio suggested for 12 min miles. That is 2 min run/ 1 min walk. You probably will still hit your target pace, but it will feel easier. Then you just need to practice. Are you using a garmin, or how are you monitoring pace as you run.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


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TPIRFAN's Photo TPIRFAN SparkPoints: (39)
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6/15/13 6:28 P

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I am training for a half. The suggested pace for race day based on my mile time is 12:20. So I thought I would use that to get use to how that pace feels, but I feel like I could be going faster on these 30 min runs. This morning my first interval was about a 9:50 pace for the run and a 13:00 for the walk segment. I am running for 3min and walking to 1min. But my last was more like 12:00 run pace and a 15:00 pace for the one minute of walking. My overall average was 12:00. I don't know if I am explaining it clearly, but I am struggling to keep a consistent pace from beginning to end.

TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
6/15/13 6:12 P

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I run the week day runs by feel. I don't know what distance you are training for. If race pace is 5k race pace it's different from marathon race pace. A weekday run at race pace needs to be at a shorter distance than the race.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


 Pounds lost: 0.0 
 
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TPIRFAN's Photo TPIRFAN SparkPoints: (39)
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6/15/13 5:56 P

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I'm new to the Jeff Galloway program. I am having a hard time keeping the pace consistent throughout my run, even my 30 minute runs. I feel like I am going really slow when I start, but I am actually going too fast for the pace I have decided to use, then by the end I am close to the average pace I am suppose to be using. Also, what pace should you use for your 30 min runs when you are following the half "finish it" plan? I thought about using the suggested race pace to get use to it.

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