I'm back from the Tetons and had a fabulous time. I'll post pics later this week. But in bigger news, I registered for the Tempe-Scottsdale Woman's Half Marathon on November 6. I paid the registration, bought the tech shirt, looks like I'm really doing this!
I'll probably post running/training updates as I go along, and I would appreciate any first timer's advice in the comments. Let me know if you've run and had a good experience with a training program. At this point I'm running between 20-30 miles a week, 4.5-5 miles a run, sometimes walking the distance if it's too hot. My 10K pace is about 9 min 15 sec, but my average running pace is much slower b/c of the heat. I feel fine on my runs but haven't been out on longer runs b/c it just gets too hot.
Here is an adaptation of my old training program with Martin Spierings to your needs. If I counted right, you have 12 weekends left, including race day. Here is a progression of long Sunday runs you can try.
ReplyDelete1 - 5 miles
2 - 6 miles
3 - 7 miles
4 - 5 miles
5 - 8 miles
6 - 9 miles
7 - 6 miles
8 - 10 miles
9 - 11 miles
10 - 9 miles
11 - 6 miles
12 - race
Try to maintain a steady pace throughout, about 30 to 60 seconds/mile slower than your anticipated race pace. Carry plenty of water and start using a nutrition gel once you start running over 1h15. The day after, rest or do a light non-running workout (swimming, cycling, long walk).
If you feel strong enough and have a track nearby, use Wednesdays for speedwork (if not, it's better to do a regular workout than to overexert yourself). For the few first ones, warm up, and then run 4 times 400m at about 2:15/rep (slightly faster than your current 10K pace), with a 200m recovery jog between repetitions. Once you get comfortable with this, either (i) increase the distance to 600m and later on 800m or (ii) increase the number of repetitions to 6 and later on 8; but not both (i) and (ii) at the same time. The following day, rest or do a very light non-running workout.
The rest of the week, run as usual.
L is right - I have just one additional piece of advice since I'm also currently in a %$^& climate where it's humid and hot many days (more humid than the heat you get, awful in its own ways). If it seems like just too much right now to do the longer distances you can save the longer (5+ mile) runs for late September->October. Just make sure you get at least 3-4 runs in there where you're doing 9, 10, 11 (12?) miles before you taper the last ~2 weeks. I wouldn't bother with interval training or pacing unless you're trying to do more than just finish. (Right now when I go out to run intervals they are much much slower and sweatier than normal... I'm not sure they're helping much.) Luckily you have October (a cooler month!) to train. :-)
ReplyDeleteThanks guys! I'm not trying to do more than finish and plan to slow down for each water break (every 2 miles). Once it cools down a bit I'm going to add in-run speedwork (no track nearby and too hot) once a week. I've been doing this on and off and it's mainly to break up the pace.
ReplyDeleteA - I feel you on the humidity. B/c we're in monsoon season, we're averaging 50-75% humidity depending on the day. It rarely gets above 100/102, but it's humid as balls for the mid-90s. Ok, no EC humid, but humid for CA or AZ.
And you're right on the temps and long run problems. Fortunately, I'm going to be in Tahoe, SD and New Orleans for some of the longer runs (have their own challenges like, altitude, but whatever, I'll prepare). Today I woke up too late and did 4.8 mi - so hard, so slow... I know I can run a 10K very comfortably, and have done 12Ks w/ no problems, so I think I should be able to do L's schedule through week 4 or even 5 depending on the weather's cooperation. I can't get myself up early so I'm going to plan to do my log runs at night.
2 questions - You say to start playing with gels /blocks once I"m running over 1h15, but when in the run do you take them? Also, thoughts on water versus diluted or DIY sports drink? (I like lime, a bit of honey, pinch of salt).
It was 100% humidity here on Sunday. Last week averaged 94%.... but yeah, I hear you... let us know how things go :)
ReplyDeleteOh, sorry. Just realized you asked another question. :-)
ReplyDeleteI would plan to take just 1 gel or small batch of concreted sports drink that your stomach can tolerate. The main thing that you need to do is start testing what your stomach can handle but bringing something along on the long run. I have a weak stomach and must do vanilla or plain flavored gels; sports drinks upsets my stomach as do bars and jelly beans, etc. L on the other hand can eat two chocolate croissants and run 3 hours. I know because I've seen it on numerous occasions. Usually I take the first gel (the only one for a half-marathon if I'm going to take one) around 50-60 minutes into it... of course, I run a half in 1:40-1:50, so this is perfect timing. You might want to bring along a second gel or other nutritional supplement just in case. Maybe something that has some sodium in it but doesn't go overboard on sugars? Start experimenting!