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8/28/14 10:21 A

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Katie, Have you done a Magic Mile and / or run a race with times that show that sub-2:30 is the right goal for your current fitness level?

What was your pace for that 4.5 mile run?

Here's a good article from Active.com about why having the right goal is important for effective training and also how trying to train for a goal you aren't ready for can hurt your performance. I'm not saying that you have the wrong goals, since I don't know what your times are for other races and/or for the MM, but it's important to realize that you can't arbitrarily train up to a time that you physically aren't yet ready for:

www.active.com/running/Articles/How-
to
-Find-the-Right-Race-Pace-and-Why-thR>e-Wrong-Pace-Sets-You-up-for-Failure
.h
tm?cmp=291


Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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KATIEKENZIE's Photo KATIEKENZIE SparkPoints: (36,349)
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8/28/14 9:04 A

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I am using a Runkeeper sub 2:30 plan. The 4.5 was straight running. I usually walk for a minute at least once but this was an hour of solid running. That is my goal. I want to eventually not this time. but run a half without stopping.

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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
8/27/14 12:19 P

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Hi KATIEKENZIE....

For your 4.5 miles.... were you running straight? Were you using a run-walk interval?

If you are running straight, you can slow down, or add some walk break.
If you are using a run-walk interval, you can decrease the run time.

Example:

My LSR pace (according to Jeff's website) should be 15:00 pace. For me, this is about a 20:50 interval.

My HM 'race pace' is about 12:30. For me, this is about a 40:30 interval.

Even if I were running straight - the 15:00 pace would keep my heart rate in the lower aerobic zone, so I could talk and talk and run for a long time.

If I were running straight - the 12:30 pace would raise my HR so that I would be breathing heavier, unable to talk more than a word or two at a time, and 13 miles at this pace would be very difficult (but supposedly doable).

No matter how fast or slow a person is..... they still have to find a good endurance pace (long slow run) that helps them to cover the distance - while being able to recover quickly.

As you can see, mine is 2 1/2 minutes slower than my race pace.





Edited by: SEABREEZE65 at: 8/27/2014 (12:21)
"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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8/27/14 10:59 A

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I'm just trying to put your comments about your runs into context. If you aren't using one of Jeff's plans, then are you using some other specific plan? I'm having trouble understanding exactly what you mean when you say you are training for a Half Marathon. If you aren't following a structured, progressive plan, that could be part of your problem. How many times a week are you running and how long are your long runs?

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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8/27/14 10:04 A

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No I haven't been using one of his. Do you have a suggestion.

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8/27/14 9:13 A

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Are you using one of Jeff's HM plans?

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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8/27/14 9:06 A

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The training plan I have been using has been a HM plan for the Route 66 half in November. I have always wanted to run the Tulsa Run it is just so huge that it always intimidated me.

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8/26/14 4:41 P

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Katie, what training plan are you using to prepare for the race?

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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8/26/14 9:58 A

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Thanks. I have slowed down alot. And I'm really not trying to hit a certain pace. It is my first 15k I don't strive for a time in my first of any length race. I guess it is the fear that I won't be ready and won't be able to finish. I did a good 4.5 the other day and I was so tired at the end and I thought "wow that is only half of a 15k".

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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
8/25/14 12:15 P

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I agree....

Heat sure does slow me down.... emoticon

Runs are called long "slow" runs for a reason. Building endurance is very important. Most running coaches that I've read have runners run at a wide variety of paces, because each pace helps the body to adapt in different ways. Slow runs helps the body to adapt in its own way.

Be sure you know the different paces you can use.
Race pace is much different than long slow run pace (by maybe 3 minutes).



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

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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8/25/14 10:42 A

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Katie, it is tough to train in the heat, especially if you are pushing yourself to hit a certain pace. The best thing to do is to slow down as much as you need to and focus on covering the distance. That's what endurance really is -- the fitness to keep going by adapting your pace to the conditions. Don't let your brain (or ego) tell you that you aren't getting the training effect just because you have to slow down in the heat.

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,271
8/25/14 10:40 A

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Take it slowly. Speed doesn't matter, getting the miles on the legs does.

I was temporarily sidelined due to injury, and now that I've resumed running, I've lost any speed I had developed. After giving my ego a swift kick, I've decided to slow down for the rest of the training season, and amaze myself by going the distance. Forget time, just doing it is amazing.

Relax, slow down, and go out and amaze yourself.

Dee
Houston, TX

"May there always be sushi at the finish line!"





KATIEKENZIE's Photo KATIEKENZIE SparkPoints: (36,349)
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8/25/14 10:30 A

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I have been running for a while and I have just this year gotten the courage to do some distance races. I have the Tulsa Run 15K October 26th. I am doing a HM training plan but whether it is the humidity or just frustration I do not have the endurance I should (or think I should). I finally had a good 4.5 yesterday after tons of frustrating runs. I really dont want to be dying at the end of this 15K. Any suggestions would be appreciated.

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