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HARPANGEL36's Photo HARPANGEL36 SparkPoints: (13,003)
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2/20/15 7:13 P

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Perfect LIVE2RUN4LIFE. I now have a plan! Thanks so much.😄

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,802)
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2/20/15 6:33 P

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Hi HARPANGEL36,

Based on the background you provide below, I'd recommend that your best next step is to add distance (mileage) at an easy pace to your weekly running. This will allow your musculo-skeletal system to adapt safely to the pounding that running subjects it to, especially during longer distances like a half marathon or half marathon training.

My advice would be to add a long run to your weekly runs (gradually, of course), aiming for running at least 2x the distance of your shorter weekly runs, which would be 8 miles. I would do this by adding a half mile to your weekend run, every other week, until you reach the desired length, and then hold at that distance (every other week) until you are ready to start your training plan.

Another alternative, since your race is a year away, is to go ahead and follow a HM traning plan but without a race at the end. You could spread this out over the next 6 months.

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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PLMITCH's Photo PLMITCH Posts: 13,454
2/18/15 10:05 P

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HARPANGEL36, one of the great things in "Galloway's Book on Running" is the training plans based on distance and what time you are hoping to achieve. I wished I had discovered this when I first started running 3 years ago, as I was clueless on how to prepare for a race, etc. A few injuries later, I learned my lesson! I've pretty much been injury-free for over a year and a half, due to better planning and truly proper fitting for my running shoes (Brooks) and using Superfeet in the properly fitted running shoes.

Good luck and happy running!!

Patrick
Team Leader, 50+ Males

http://www.fitbit.com/user/2C
KRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


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HARPANGEL36's Photo HARPANGEL36 SparkPoints: (13,003)
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2/18/15 5:19 P

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Thank you for your response LIVE2RUN4LIFE. I am 60 years old and have come to truly love running. Albeit I have a great respect for it. My bones have undergone many doses of chemo therapy. I also have a pacemaker but that really is a help as it makes sure to keep my heart rate within the right parameters. :). I am not one who wants to get out there and set any records, though I like to see some improvement over time in what I am doing, no matter the exercise.
I run 3-4 miles 3 times a week. I really enjoy 5K's but would like to do a half marathon and possibly a marathon at some point in my life. Basically I run because I enjoy it and love to do a race even if I'm last. A few months ago I got over eager and ran/walked 5.5 miles and paid for it for the next 3 weeks with injury. Currently I do 30:30 run/walk (although today I got my new run/walk timer and did 45:45 with no problem for 3.5 miles)
I don't need to see major improvements but would like to see small improvements and I just didn't know whether it should be adding distance or increasing pace or run/walk ratio. Whatever I do, it will be baby steps because I learned my lesson with doing too much too soon. :-/
Thanks so much for any help, suggestions or advice to a newbie.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,802)
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2/18/15 2:53 P

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Hi HARPANGEL36,

I see from your profile that you are interested not only in doing a Half Marathon but also a Marathon at some point. (By the way, I have run 26.2 with Donna twice. It is a great race, especially for Galloway runners).

You ask for advice about "stepping up" your running. Can I ask what that means to you? The implication is that you mean your speed (that's a common fear/desire amongst runners, especially new runners). But perhaps you mean something else? Why is running important to you? Why are you running?

Patrick is absolutely right that increasing the distance that you race is definitely "stepping up" your running. Running is a multidimensional activity and there are many ways to improve, if that is the right word to use. Speed always comes first to almost everybody's mind. But what if you don't get faster but do become able to maintain your current speed over longer and longer distances? What if your don't get faster, but your current pace gets easier and easier at shorter distances? What if you don't run a "fast" half marathon but you become able to cover that distance routinely without being sore and extremely tired afterwards? Would any of these accomplishments be satisfying to you? It really is good to think about why you choose to run and what you hope to accomplish through it (if anything :-)

Having said that, my generalized recommendation is that it is best for the first year of running to concentrate on building a strong physical foundation for your running (you will sometimes see this referred to as building your base) before training for time goals or doing much (if any) speed work. This is especially important, imho, if you want to run Half and Full Marathons without a lot of suffering or injury. I'm sure you have heard about how much pounding your legs and skeletal system gets from running. It takes much longer to "harden" the skeletal system than it does to develop the cardio vascular system. For that reason, runners often push the joints (etc) harder than they should because they can handle the cardio side of it. That's why so many new runners come down with shin splints, knee issues, ITBand syndrome, foot and ankle problems (etc.)

So my advice is to spend time now gradually increasing the amount of running that you do, but keep your pace easy for most of it. I can give you more specific advice if you'd like, but I'd need to know more about you to do that.

For example, how old are your? How many miles do you currently run per week? Is a long run part of your regular training week? How long is your long run? If you don't really do a long run (i.e. most of your runs are the same distance), how long is the longest run you have done?

Edited by: LIVE2RUN4LIFE at: 2/18/2015 (14:57)
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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HARPANGEL36's Photo HARPANGEL36 SparkPoints: (13,003)
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2/17/15 10:08 A

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Thanks for that Patrick. I do plan to do a couple 10Ks along the way. I have Jeff's book and plan to follow it to the tee when I start training for the half. Good luck in your race!

PLMITCH's Photo PLMITCH Posts: 13,454
2/17/15 10:00 A

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My 2 cents...going from a 5K to a half is a BIG step. Would you consider doing a 10K somewhere in between?

As far as your run/walk ratio, in my opinion, it is up to you. If you are comfortable with that ratio and feel good at the end of your races, great! If you feel like you still have lots left in the tank at the end of a run or a race, certainly you can try increasing the run/walk ratio, but do it gradually (don't go from your 30:30 to like 10 minutes run / 1 minute walk!). Maybe try 1:00/:30 on your next run and see how that feels.

I have my Garmin set to 2:00 / :30, but if I am feeling good at the end of a race, I might skip a walk break, or the other thing I have done is if my alarm goes off but I am coming up to a mile marker, I'll keep running. When I am doing my training runs, I really try to stick to my 2:00 / :30 run walk ratio though, and with my long runs, I absolutely do it! My last long run was 12 miles, and did not miss a walk break until the very end. I'm scheduled to run 14 miles this Saturday and will really stick to my ratios.

Last comment: when you do decide to go for your half (I am training for my first right now), make sure you have a solid training plan. Jeff's book "Galloway's Book on Running" has a whole bunch of them for each distance and time. Great resource and has really helped me!

Patrick
Team Leader, 50+ Males

http://www.fitbit.com/user/2C
KRJ7


SW = 287 (01/08/07)
1st Goal Weight = 210
(achieved 03/13/2012)
2nd Goal Weight = 199
(achieved 05/03/2012)
3rd Goal Weight = 187 [100 pounds lost since starting on SP]
(achieved 08/18/2012)
Final Goal Weight = 179
(achieved 02/21/2013)


278 Maintenance Weeks
0
70
140
210
280
HARPANGEL36's Photo HARPANGEL36 SparkPoints: (13,003)
Fitness Minutes: (54,652)
Posts: 30
2/17/15 9:31 A

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I have been running for about 6 months now using Galloway 30:30. I have run several 5Ks and want to do my first half next Jan. Since the half is so far out I wondered what would be the next step to stepping up my running? Should I try to get to a longer run/walk ratio? Or try for more distance at the same 30:30? And if I step it up for run/walk ratio would I increase 15sec at a time (ie. 45:30) or go to 1:00/30? Thanks for any suggestions.

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