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ME40ME's Photo ME40ME SparkPoints: (11,178)
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3/8/11 6:55 P

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I know this is an old post but with spring coming and a half in my near future, this was great info to read. Thanks!

One Mile, One Pound at a time...I will get there while I smile!


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2PHATT's Photo 2PHATT Posts: 1,167
7/30/10 9:31 A

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Kim,

Listen to Nancy she knows what she is doing.

Great advice as usual Nancy!!!

Sheryl

KGLOVER71's Photo KGLOVER71 Posts: 1,233
7/30/10 12:20 A

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thank you thank you thank you! I think i'm just gonna go for it--i have enough time to listen to my body and go with the flow. thanks for the advice and happy running.

Kim

Kim

Upcoming Races: Bluff Balloon Chase 5k, Canyonlands Half Marathon, Huff To Bluff Half Marathon, Thelma and Louise Half Marathon, Ragnar Wasatch Back


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7/29/10 10:39 P

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Kim,

I think one of the most valuable tools for a runner and one that many do not do and that is to keep a running log. This log should contain not only your mileage, but the time of day, where you ran, weather conditions, what you ate before and after, sleep, and how you feel with your runs when you are done. Did you develop any aches and pains after a certain run and if so did it resolve on its own or did you have to ice and rest? Etc, etc, etc.

What a training log does is help you determine how you are coming along with your training. Let's say after you increase your LSD runs to 8, 9 and then 10 miles and you start to feel more fatigue, you do not feel like training, your legs may feel heavy, you can't sleep well and you may actually experience a higher resting heart rate (remember a true resting heart rate is done first thing in the morning before you do any moving around) you aren't sure what is going on. By looking at your running log you may see a change in your way of how your runs are progressing.

What this would mean is your body has started developing overtraining issues and you will want to cut back on your training, something that many runners do NOT like to do, but is must if you want to remain healthy. Overtraining can leave you at a greater risk for injury and illness as this type of mileage can lower one's immunity, not to mention you're not going to see the kind of progress you would if you would just take a few days off.

The week day runs can be kept to I would say no more than 4-5 miles and just slowly increase your LSD runs.

I hope this helps!

HAPPY SPARK RUNNING!
Nancy

Edited by: SP_COACH_NANCY at: 7/29/2010 (22:40)
KGLOVER71's Photo KGLOVER71 Posts: 1,233
7/29/10 8:21 P

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Nancy, thank you so much. Your answers are so helpful.

So how many miles should I do during the week? Should I be keeping track of total weekly mileage or should I just worry about the long runs?

Kim

Upcoming Races: Bluff Balloon Chase 5k, Canyonlands Half Marathon, Huff To Bluff Half Marathon, Thelma and Louise Half Marathon, Ragnar Wasatch Back


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7/29/10 7:15 P

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Kim,

That is precisely what I was doing with my full marathon training before I decided to pull out of Chicago. The temps are just too dang hot and I am too old to be getting up at 0400 to run... emoticon

I personally would add a mile to your LSD run every 3 weeks and then do a cut back run on the 4th week to say no more than 6 miles and then then start adding again. I think the cutback weeks are essential to keeping overtraining issues low and injury rates low to. Just be real intuitive on how you feel. If you feel that it is taking you longer to recover or your performance is declining than by all means feel free to drop back to increasing to 1/2 mile per week.

I wish you well!
Nancy

KGLOVER71's Photo KGLOVER71 Posts: 1,233
7/29/10 6:46 P

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Thanks everyone.

I'm definitely more interested in endurance than speed at this point. I just want to finish. If I create my own training schedule, I'm just trying to build up my weekly mileage with a long run every weekend, right? So if I basically started with a long run of 6 miles (after I finish the 10k training) and increase the mileage by one mile each weekend until I'm running 13, will that work? Then during the week I would run 3 to 5 miles several times a week? What should the ratios be (weekly mileage, weekdays to long runs?)


Kim

Upcoming Races: Bluff Balloon Chase 5k, Canyonlands Half Marathon, Huff To Bluff Half Marathon, Thelma and Louise Half Marathon, Ragnar Wasatch Back


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TIAGAYEPFA's Photo TIAGAYEPFA SparkPoints: (77,246)
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7/29/10 6:32 P

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I've used Hal Higdon's from everything from 5k to full marathon and love his. He has Novice schedules and even two to choose from and all his training plans are free. He gives good tips and you can even become a FB friend of his, which I did. He gives great tips there too!

- Tia

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Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
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SP_COACH_NANCY SparkPoints: (158,833)
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7/29/10 6:28 P

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Kim,

Keep looking and find the best one that suits your current running schedule. I am reading Matt Fitzgerald's new book Run: The Mind-Body Method of Running by Feel. What I have surmised is there is not a plan that works across the board for everyone. This is why generic programs can be detrimental to your training if you choose one that does not fit your running.

In other words, if you are more prone to utilizing fast twitch muscle fibers than a program with speed with endurance mixed in is good for you. If you are more on the endurance but not so much speed, the a program that builds mileage may be one for you.

That is what makes this journey a tad difficult, especially if you are new to the sport and aren't really sure of how to train. Just by what I have discovered via several running coaches in my area, the Smart Coach program is a VERY aggressive plan for many newbies. You may want to check into Hal Higdon's program or maybe even Jeff Galloways.

I wish you well with your decision.

HAPPY SPARK RUNNING!
Nancy

MDEAL72's Photo MDEAL72 Posts: 841
7/29/10 6:11 P

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Hey KGLOVER71! You can find some beginner-friendly half-marathon training programs at Runners World, and the following link I thought was cool, because it lets you figure out which half-marathon training program is right for you:

http://www.runnersworld.com/article/0,71
20,s6-238-244-258-12005-0,00.html

Here's another link I liked, because it's geared towards people training for their first half-marathon.

http://www.runnersworld.com/article/0,71
20,s6-238-244--9369-1-1X2X3X4X5X6X7-8,
00.html

Leader, 10K Training SparkTeam
Co-Leader, The Beginners Running Club SparkTeam

Just breathe, let it go, and let the moment wash over you.


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KHOENICKE's Photo KHOENICKE Posts: 293
7/29/10 6:09 P

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I would love to know what people are using, too!

Do it for you. Don't ever quit.
Run now. Die later.


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LIGHTNINGRUNNER's Photo LIGHTNINGRUNNER SparkPoints: (138,733)
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7/29/10 6:08 P

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Smart Coach on runnersworld.com my help.

Did you look at Jeff Galloway, Hal Higdon, and the FIRST plan.

Mary
Never waste the Gift





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KGLOVER71's Photo KGLOVER71 Posts: 1,233
7/29/10 5:32 P

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Hello. I'm planning on running a 1/2 marathon in January, and I've just spent the entire afternoon trying to find a good training schedule online. I'm VERY frustrated.

I would love suggestions. I am currently doing the "bridge to 10 k" training after completing the couch to 5k. I'm running about 15 to 20 miles a week right now, slowly increasing my endurance. I'll run the 10k in November and then I'd like to run the 1/2 in January.

If you know of a training schedule that works please let me know, or if you have suggestions about making my own (how many miles per week, "off" days, long runs, etc.) I would appreciate it. I'm a planner and it really helps me to have a concrete calendar.

Thanks!

Kim

Upcoming Races: Bluff Balloon Chase 5k, Canyonlands Half Marathon, Huff To Bluff Half Marathon, Thelma and Louise Half Marathon, Ragnar Wasatch Back


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