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Running Board: 3-week half marathon plan
Posted on 8/31/14 at 5:21 pm
Posted on 8/31/14 at 5:21 pm
Need some advice from you runners out there.
I ran a half in mid-July and haven't been super disciplined in my running since then, due to hating hot/humid weather. but I am still in pretty good running shape.
Any advice for a 3-week plan for my next one?: Golden Leaf Half Marathon (Snowmass to Aspen) Friend decided not to run and transferred to me.
I don't care about time or personal record (no way, given the altitude and elevation changes). I just want to survive and avoid injury.
This course goes from 8500 to 9500 back to 8000-ish: about 1000 gain and 1700 loss total. I'm fairly good at acclimating to altitude, and I'll be arriving three days before race.
I'm training in the Atlanta heat and humidity--some super hilly trail courses.
FYI, I'm a couple months from not having a "3" as the first digit of my age, and I'm probably 5lbs over ideal weight for my current muscle-build, if that helps w advice.
TIA. (I googled 3-week plans, but results were meh.)
ETA: I'd like to work in some cycling/mtn biking/swimming just to work on cardio without further taxing joints etc.
I ran a half in mid-July and haven't been super disciplined in my running since then, due to hating hot/humid weather. but I am still in pretty good running shape.
Any advice for a 3-week plan for my next one?: Golden Leaf Half Marathon (Snowmass to Aspen) Friend decided not to run and transferred to me.
I don't care about time or personal record (no way, given the altitude and elevation changes). I just want to survive and avoid injury.
This course goes from 8500 to 9500 back to 8000-ish: about 1000 gain and 1700 loss total. I'm fairly good at acclimating to altitude, and I'll be arriving three days before race.
I'm training in the Atlanta heat and humidity--some super hilly trail courses.
FYI, I'm a couple months from not having a "3" as the first digit of my age, and I'm probably 5lbs over ideal weight for my current muscle-build, if that helps w advice.
TIA. (I googled 3-week plans, but results were meh.)
ETA: I'd like to work in some cycling/mtn biking/swimming just to work on cardio without further taxing joints etc.
This post was edited on 8/31/14 at 5:23 pm
4
Posted on 8/31/14 at 5:22 pm to McLemore
Aspen Mountain Rescue will be performing medical assistance on the race course and at the finish of this years event.
All you need to know.
All you need to know.
Posted on 8/31/14 at 5:27 pm to McLemore
The elevation took it's toll on me when I went west. I'd try and get there a little early and maybe help with the transition, didn't for me.
In a nutshell, go for it and have fun.
Sorry, I didn't read you whole post and I still haven't. That altitude didn't bother me, 10K+ for a while is when it set in.
In a nutshell, go for it and have fun.
Sorry, I didn't read you whole post and I still haven't. That altitude didn't bother me, 10K+ for a while is when it set in.
This post was edited on 8/31/14 at 5:37 pm
Posted on 8/31/14 at 5:28 pm to McLemore
Damn that sounds tough as hell. Good luck 
Posted on 8/31/14 at 5:36 pm to Coater
Thanks. I fully expect to walk a lot.
The one I did in July was my first. I had never run that far before the actual race (I think 12 was the most, due to a history of IT-band issues that I've sort of resolved).
I went to a party the night before and drank a fair amount of beer. The course was pretty flat and at 3,200 feet. I ran the whole thing unless you count stopping at port-a-lets! 1:56 or :57 time, can't remember. Nothing special but my goal was to finish.
Based on how I felt after that, I think I can make it to the finish line before the people with toddlers on their backs and trekking poles but that's about the extent of my expectations.
The most activity I've done at truly high altitude is skiing, and I have had good and bad days at that.
We'll see!
The one I did in July was my first. I had never run that far before the actual race (I think 12 was the most, due to a history of IT-band issues that I've sort of resolved).
I went to a party the night before and drank a fair amount of beer. The course was pretty flat and at 3,200 feet. I ran the whole thing unless you count stopping at port-a-lets! 1:56 or :57 time, can't remember. Nothing special but my goal was to finish.
Based on how I felt after that, I think I can make it to the finish line before the people with toddlers on their backs and trekking poles but that's about the extent of my expectations.
The most activity I've done at truly high altitude is skiing, and I have had good and bad days at that.
We'll see!
Posted on 8/31/14 at 5:39 pm to McLemore
You'll do fine.
Posted on 8/31/14 at 5:55 pm to McLemore
quote:
ETA: I'd like to work in some cycling/mtn biking/swimming just to work on cardio without further taxing joints etc.
This is a good idea, but don't replace running with these activities because it won't help your running all that much.
Posted on 8/31/14 at 5:58 pm to thesoccerfanjax
Oh, and no reason to walk on a hilly course. Hilly is much easier than flat. Push it up the hill and COAST down. I mean just let it go down the hill and don't resist. Push it up the next one, repeat. Much easier mentally than flat mile after flat mile.
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