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TOPIC:   Poll: Runners - what does your week look like? 


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4EVERADONEGIRL
4EVERADONEGIRL's Photo Posts: 5,543
6/7/11 9:01 P

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Yep - you have plenty of time so it sounds like you can take it slow and have some fun while you're at it!!! :-) Hope you can find someplace to do hill training (I will admit - I actually really LIKE hill repeats and just wrote a blog today to my hill "The Beast")...so good luck!!! Stay safe out there!

***Kristen***

Co-Leader for Run 360: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=36973


AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

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"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


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DAKOTACAT
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6/7/11 8:48 P

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got it, thanks! i was running 6 1/2 before it got so HOT, so i've got to get back to that. i got a mild heatstroke a couple years ago, and it kinda freaked me out. but i guess it shouldn't take too long if i can run 4 now. i'm not sure i can add a mile a week because of the heat, but i should be able to add a half mile. the run i want to do is in atlanta thanksgiving day, so i have plenty of time. the hard part of that is going to be the hills. it's mainly flat here--although there are 3 3-block runs i've found! the only good hill runs are dangerous. one is at the university, which is also a nature preserve and it's too isolated and the other long run is on the side of a busy road, so that's not too smart either. guess i'll figure that out later. thanks for your help--i appreciate it!

Cathy


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4EVERADONEGIRL
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6/7/11 8:10 P

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Hi Dakotacat! I emailed that on over so hope you got it okay. :-)

In my (very humble non-expert opinion) you really only need one long run day for a half marathon so if you are getting 4-5 miles in during the week, you should be okay with adding a long on Saturday OR Sunday. Just gradually build by adding on one mile each week and I know it is recommended to step back every 3-4 weeks to a 4-5 mile run instead of 10+.

***Kristen***

Co-Leader for Run 360: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=36973


AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

I'm a DONE Girl!

"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


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DAKOTACAT
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6/7/11 7:44 P

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i have an hour at lunch, which includes showering, every day, but given that i run downtown, it's not really an hour having to stop for traffic. i can usually get 4-5 miles in, depending on how fast and where i run. i can do strength training at home, so that's not a problem. what i'm having problems with is how to increase my distance. should i run longer distances on saturday AND sunday and then ease off a couple days during the week? running in 100+ heat isn't my idea of fun, but i can do it if it pays off.

and can you email me the link at dakotacat@yahoo.com? thanks!

Cathy


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4EVERADONEGIRL
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6/7/11 6:51 P

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Okay - you guys sick of me yet? LOL

Cathy - you'll note that I mentioned I work full time and have a family and also was teaching an online computer class as well so time constraints were a really BIG issue for me too! I definitely get what you are saying because most plans basically have you running mid-week for 5-6 miles sometimes and that just wasn't realistic for me (that would take me over an hour usually with warmup and cooldown). I pretty much had 1 hour max to do both cardio AND strength so my plan is probably a little lighter than many others. I would say that if you feel like you aren't getting enough running time in (although with the long runs on the weekend I NEVER felt like I wasn't getting *enough*), you can always add more days if you are prepared to run more than 3-4 days a week. I just find I get a little burnt out if I do more than 4 days a week running, and have now dialed back to 3 so I have time for other stuff like walking, biking and yoga. As mentioned, that's also one of the reasons why I liked doing strength daily...then it was broken into 10-15 minute chunks instead of 30-45 minutes a couple days a week.

***Kristen***

Co-Leader for Run 360: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=36973


AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

I'm a DONE Girl!

"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


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4EVERADONEGIRL
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6/7/11 6:45 P

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Okay - it refuses to post as a link, but if you copy and paste the ENTIRE thing it will work...note that it is not breaking it across lines so it probably stretches out across your monitor and behind the stream and sidebar stuff. Let me know if you still have problems and I can maybe email it to you. :-)

***Kristen***

Co-Leader for Run 360: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=36973


AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

I'm a DONE Girl!

"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


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4EVERADONEGIRL
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6/7/11 6:42 P

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https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0Bzu0YDQlHyeNZTU0ZmYxNGMtMTQzZS00NTI1LWE0NWUtNDdhNWY0MmJhZGU1&hl=en_US&authkey=CImm_pIB

Edited by: 4EVERADONEGIRL at: 6/7/2011 (18:44)
***Kristen***

Co-Leader for Run 360: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=36973


AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

I'm a DONE Girl!

"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


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4EVERADONEGIRL
4EVERADONEGIRL's Photo Posts: 5,543
6/7/11 6:39 P

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Hi Jen! I'm definitely not an expert, but I put together a half training plan last summer/fall for my first half and posted it to google docs. You can check it out here: GRRR - it keeps coming up as a broken link. Will see if I can't find another way to get it posted...

So let me break it down a bit...Xtraining was bike or walk for me...more often walking than biking. But it really could be anything like aerobics or swimming - just moving your body. The strength training (lower basic, upper basic, etc.) was taken from a book I got on Amazon called Lean, Long and Strong: www.amazon.com/Lean-Long-Strong-Strength-T
raining-Fat-Burning/dp/157954956X/ref=
sr_1_1?ie=UTF8&s=books&qid=1307485721&sr=1-1
. I really like the book and it was easy enough to follow along and used very little outside equipment - mostly hand weights and a stability ball. She always gave a modified move to make it easier and an advanced move to make it harder in addition to the basic move. The book has plans that show you what to do on which day so that was really easy too! :-) The other thing I liked about it was that it only takes about 12 minutes once a day to do your circuit. I really enjoyed having strength training 5x a week, all working a different muscle group so it wasn't a problem to do back-to-back. Plus, she uses really great stretches in between too. (Okay, I sound like her personal spokeperson! LOL)

The other thing about the plan is that it is basically a mash-up of Runner's World SmartCoach and the plan from the Women's Book of Running by Claire Kowalchik (or something like that...) You'll see that my hill training is not every week like some suggest, but was on a rotating schedule due to the fact that I work full-time and have a family and can't always drive to a running location and have to make due with the fact that I live where it is flat, flat, flat.

Okay - so the basics are: Easy Run on Monday, Speedwork on Tuesday (programmed my Garmin with the various workouts suggested in the Women's Book of Running under the 10k and Half plans), Wednesday was Yoga/Xtrain, Thursday a basic run in between speed work and easy...so a moderate pace rather than easy, Friday was more Xtrain, Saturday was my long run (although many do theirs on Sunday, but Saturday just works better for me), and then finally - Sunday was complete rest or light yoga.

I can't say that my time was stellar by any means...I finished in just a hair under 3 hours but the course ended up being a lot more difficult than I anticipated and I mentally struggled. I can't say that I felt under trained for it and I haven't really made any modifications to it from what I'm planning to do for this summer/fall for the same race again this year (I WILL BEAT IT THIS YEAR!).

So there you have what I did...I hope that others might have other ideas/suggestions!

Edited by: 4EVERADONEGIRL at: 6/7/2011 (18:42)
***Kristen***

Co-Leader for Run 360: www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=36973


AB West Coast Division: Unicorn Whisperer, Glitter Thrower and Rainbow Maker Extraordinaire

I'm a DONE Girl!

"Being defeated is often temporary, giving up makes it permanent" ~ Marilyn von Savant


 Pounds lost: 53.6 
 
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DAKOTACAT
DAKOTACAT's Photo Posts: 800
6/6/11 9:43 P

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could someone who knows also factor in time constraints with working full time?

Cathy


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JENN26POINT2
JENN26POINT2's Photo SparkPoints: (27,060)
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6/6/11 1:39 P

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Hey everyone. I don't post here often, but I have a question and I thought if anyone would be able to answer it for me as a half marathoner, it'd be other half marathoners.

What does your typical 'training' week look like?

I am looking for insight on how to train "right" this time around. My next half is at the end of September, plenty of time to train up properly and allow for some serious cross training/strength training... but I have no idea what I should be doing. I read so many different things and so much of what I read is so complicated that I don't even start.

I'm looking to pirate someone's program. So, please, share details. What day do you do what? How long do you do it? If strength training, what muscle group on what day? etc, etc, etc. I want to know everything so that I can create a program that works for me.

I've done 2 halves and a 20k with zero strengthening/cross training b/c I don't know what to do and all three have been 3 hours plus in time. I want and know I can do better, but I don't know how to get there.

Thanks so much!!!




~*Jenn*~

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"You've got to get up each morning with determination if you're going to go to bed with satisfaction" ~George Lorimer



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