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GLORIAMAJDI's Photo GLORIAMAJDI Posts: 6,657
1/7/15 6:01 P

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Kevin, I am always working on form, I tend to struggle a bit because of femur/hip issues. And eating and drinking are a real problem for me. I have talked to a dietitian about that aspect - I have some problems with swallowing and must really concentrate to swallow without trouble, so she thinks I might end up stopping to drink anyway. But I am going to work on it and see. And nutrition wise, I am going to start experimenting - pretty much all I have tried so far is jelly beans but I am not sure I can deal with those. I am considering Huma Chia Gel because I have other gastrointestinal issues and I am a little afraid of some of the ingredients. Huma seems like it might be a little more "natural."

Gloria

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31


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MOBYCARP's Photo MOBYCARP SparkPoints: (305,821)
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1/7/15 4:24 P

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Gloria,

When in doubt, go slower. I train long runs with a target pace 2 full minutes slower than my PR 5K race pace, and about 1:45 slower than my PR 10K race pace.

This training cycle, I did one unpaced 13 mile run with a buddy who runs marathons. We averaged a minute faster than our normal target pace, which he characterized as marathon pace. I did it; but I definitely felt a lot more beat up the next day than I do after a normal long run. I couldn't do that every week.

Long runs are about conditioning your body to accept the repeated pounding, and conditioning yourself mentally to keep going. Slower is good for avoiding injuries, and there are no medals for training runs. Slow also lets you work of running form, if you need to. It lets you practice things like drinking from your hydration belt and opening GUs while running. Then after you master the small technical skills at a slower pace, you don't fumble them in the race.

There are things you will only learn at race pace. I found GU Chomps worked OK in training runs, but are too dry at race pace. Learning things like this is why you have tune up races, like the 15K I did a month before my first half, when I found out about the GU Chomps.

EDITED to correct mistyped "faster" to "slower". It changes the meaning of the post.



Edited by: MOBYCARP at: 1/10/2015 (08:26)

- Kevin

"Discipline is remembering what you want. " - David Campbell

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GLORIAMAJDI's Photo GLORIAMAJDI Posts: 6,657
1/7/15 3:29 P

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Richard, thank you for your words of widsom! If I have this all in my head right, we will have a 10:45 pace group and a 11:30 pace group - I will fall into one of these I think. Based on the info I am getting here, I think that even though I run faster in the shorter races, maybe I ought to go with the slower group.

Gloria

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31


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ONMYMEDS's Photo ONMYMEDS SparkPoints: (145,545)
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1/7/15 8:39 A

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Although I am much slower than Kevin, I can certainly relate to his running history. I too had a tendency to do ALL of my runs much faster than I should have. Perhaps it's not so bad when your mileage is relatively low or you are training for shorter races, but as he said, the half is a whole different ball game. Having investigated and compared numerous training plans, the common theme is "putting in the miles" and "keeping most of them slow". I believe most runners, no matter how slow they perceive themselves to be, have a tendency to run too fast most of the time. I still struggle with it myself.

I think part of it is simply impatience. We all want to get faster and we don't want it to take too long. But with running, it takes months and years to develop the improvements. One of my running coaches stated that it takes about 7 years to get to peak performance. (I hope that applies to people like myself who started running at an advanced age.)

Do not let your pride get in the way of smart training. Slow is NOT a bad thing for you. It's not a bad thing for ANYONE. When I joined a training group for the Chicago Marathon in 2013, I changed very quickly from the 10:00 pace group to the 11:00 pace group and never had any regrets.

Best of luck with your training.

GLORIAMAJDI's Photo GLORIAMAJDI Posts: 6,657
1/7/15 7:46 A

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Kevin, Okay, good good good, thank you for this info! That gives me some food for thought. And I need to remember what you said about being put into a slower group - as my pride does tend to be easily wounded! I also need to remember that I have a tendency for physical injuries too because of some structural issues with my hips/femurs, so slow is NOT a bad thing for me. I need to let go of my competitive anxieties and just go out and have fun and not stress out over the pace.

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Gloria

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31


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1/7/15 7:22 A

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Gloria,

One of the most important things you should learn in half marathon training is how to run at different paces. Like you, I went into training running at a fairly consistent pace. It turned out that the pace I was running at is roughly my tempo pace. That's fine if I'm only running 3 to 5 miles each time; but it's too fast for a long run. Trying to run long at that pace is a recipe for injury, which is exactly what happened when I was doing things on my own.

45 seconds slower than race pace is at the fast end of what long runs should be. I was slotted into a pace group targeting one minute slower than than what turned out to be my half marathon pace, and in mid-training they moved me another half minute slower yet. That move got me to my first half marathon start line. It hurt my pride, but it was the best thing that happened to me for running.

I still struggle to run as slow as I should on easy runs, but I'm much better off than I was when I was running everything at a consistent pace.

The game changes somewhere between a 10K and a half marathon. I could just run and work up to the 10K distance. I got injured trying to do that working up to half marathon distance, twice. Then I got formal training, and learned better. The marathoners I run with tell me the game changes again between half mararthon and full marathon distance; I'm inclined to believe them.


- Kevin

"Discipline is remembering what you want. " - David Campbell

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GLORIAMAJDI's Photo GLORIAMAJDI Posts: 6,657
1/6/15 8:52 P

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MOBYCARP, Did the two miler last night and another was assigned for today. Last night I ended up doing it on the treadmill. Today I did it with my friend outside. She hasn't run in YEARS and is going to do 2:1 intervals, so that is what we did. Honestly, I think that intervals are harder than just running! My pace is very slow and I have been thinking about my pace - trying to decide on my two past 10k races - one which was much faster than the other. I am a slow runner so wonder if I should pick a slower pace group but I want to run FASTER, so I am inclined to pick a pace group that will give me a tiny bit of a challenge - also, we were told that our pacers will do the long runs at about 45 seconds slower than race pace - if that is true, that will be too slow for me as I am pretty consistent in my pacing. I am going to take some speed work classes at Fleet Feet too - hope that helps me. My pace was about a 10.5 minute mile but lately it has been 11.5 minutes - I wonder if it is because it is so cold out?

Saturday is our long run and since I typically run about seven miles on Saturday (accidentally ran almost nine last weekend) I might do our route twice so that I can get six miles in - as our Saturday route is three.

Keesha, I want to hear about your training and your races - that is so awesome! I just love hearing about everyone's running, it really inspires me!

NORTHONTGIRL - I can imagine that you have a lot of snow up there - I grew up in Michigan. I keep hearing about people running in Minnesota and such but I am not a huge fan of snow or cold and that is why I live in the south now! It is supposed to be super cold here on Thursday, not sure if I will do the treadmill or go outside.

Judy, I see you are in Ontario too. I can understand using the treadmill there!

Edited by: GLORIAMAJDI at: 1/6/2015 (20:55)
Gloria

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31


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NJC8985's Photo NJC8985 Posts: 1,723
1/6/15 9:46 A

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Good luck Gloria! I have my 3rd Marathon at the end of this month and then I start training for a full in March. It's going to be a crazy but hopefully productive season.



Keesha


"If you must begin then go all the way, because if you begin and quit, the unfinished business you have left behind begins to haunt you all the time."
Chogyam Trungpa


Goal: run 30 minutes every other day

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Goal: Be mindful of my portion intake

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Goal: Be happy with being me!


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MOBYCARP's Photo MOBYCARP SparkPoints: (305,821)
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1/5/15 10:49 P

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Welcome to the team, Gloria!

I trained with the local Fleet Feet a year ago, and they got me to my first half. Slightly different format than you describe, but same general idea; I think I like the format you describe a little better than the 5 day a week training we did.

This year, I paid to join the paced long runs but will do the rest of the training on my own. I think I'm up to it now, but the formal training was really worth it a year ago.

I'm thinking your two miles today should have been a time trial, to pick which pace group you belong in. How did that go?


- Kevin

"Discipline is remembering what you want. " - David Campbell

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THE_SHAKESHAFT's Photo THE_SHAKESHAFT SparkPoints: (0)
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1/5/15 10:21 A

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All the best with your training :)

Life is for living!

Don't let yourself down.


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GLORIAMAJDI's Photo GLORIAMAJDI Posts: 6,657
1/4/15 7:20 P

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Our training is 16 weeks, four days a week. Group run once a week (the long run) and three other runs. Today they had an expo for us with some of the training sponsors - Brooks, Swiftwick, Balega, Huma, Nuun....also a dietitian was there to help us with our nutritional needs, a massage therapy place, and a physical therapy place. Got a few free goodies. I will run outside - I am a wimp and hate the cold but I live in a mild climate so it is not cold here like it is a lot of other places. I know how to dress for the kind of weather we have and I know that once I get going, I am fine. Half is in April and by then it could be 90 degrees here - thought probably it won't be anywhere near that hot. Fortunately if we get any snow, it will melt in a few days or maybe even a day so that shouldn't be a hindrance...

Gloria

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31


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HARROWJET's Photo HARROWJET Posts: 23,540
1/4/15 5:56 P

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I do much of my training on a treadmill too.

Judy A in Harrow, Ontario, Canada (Eastern Standard Time)

This is the day the Lord has made, Let us rejoice and be glad in it. - Psalm 118:24


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NORTHONTGIRL's Photo NORTHONTGIRL SparkPoints: (51,621)
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1/4/15 3:04 P

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Its my first week of training for my first half. I did 7km today and am following an 18 week program. Most of my training will be on a treadmill because I live in Canada in northern Ontario and it won't stop snowing 😊

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ONMYMEDS's Photo ONMYMEDS SparkPoints: (145,545)
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1/4/15 2:56 P

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Hi Gloria. Welcome to the team. I think it's great that you have a training team for your first half. Good luck and stay excited.

I really like your quotes, particularly the one from Abe.

GLORIAMAJDI's Photo GLORIAMAJDI Posts: 6,657
1/4/15 2:10 P

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Hi, my name is Gloria I am running the half for the Music City in April. I will be training at the local Fleet Feet store and today they are having an "expo" for the people who are training with them for the half and the whole. Tomorrow starts training - only two miles for tomorrow! I am pretty excited but nervous too.

Gloria

"but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint." Isaiah 40:31


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