re: Official Running Log/Marathon Training Thread

So bump up the weekday maintenance mileage, maybe?

What do y’all think about a recovery week after the 9.32 (15K)? I’d simply run 12 for my long run rather than 12.5. My legs are a little tired I suppose.

That’s not gonna overstrain my legs, do you think? I’ve been doing a linear running model with pretty much the same calisthenics and leg weight lifts, except I did leg press rather than squat.

How may miles per week have your been running and for how long? Any history of injuries? I would add more miles to your program if possible, especially your weekly long runs.

quote:

---

I’d simply run 12 for my long run rather than 12.5

---

1/2 mile of easy running won't make much difference one way or another. If you aren't going to run more days/week, then I would for go at least 4 miles on the days you do run and try to peak your long run at 15 miles if you are able to safely build to that. I don't know your history, though.

I’ve been running 10+ Miles per week for about 6 months now. This week, I’ll run 17, and that will be my biggest week yet.

How about this?

Week - Mo - Tu - We - Sa
1 - 4 - 5 - 3 - 8
2 - 4 - 5 - 3 - 8.5
3 - 3 - 2 - 0 - 9.32(15K)
4 - 4 - 5 - 4 - 10
5 - 4 - 6 - 4 - 10.5
6 - 4 - 6 - 4 - 11
7 - 5 - 6 - 4 - 11.5
8 - 5 - 7 - 4 - 12
9 - 5 - 7 - 4 - 12.5
10 - 3 - 2 - 0 - 13.1 (race)

Looks like I’ll jump up my total mileage significantly.

quote:

---

I’ve been running 10+ Miles per week for about 6 months now. This week, I’ll run 17, and that will be my biggest week yet.

---

Okay. That helps. It looks like you are a beginner. As a beginner tackling the half, I would suggest that you really focus on building an aerobic foundation and endurance. I wouldn't set a time goal for yourself.

Beginners should either increase volume or intensity, not both at the same time. you are going to get more bang for your buck by building volume right now, and you will need it for a race of this distance.

In general, races longer than 10K are about race specific endurance. The long run is your most important run of the week for the half, especially for someone of your experience and current fitness level. Everything else should be built around your long run and with the basic goal of supporting it.

Bert is correct in saying that you will be able to finish a half if your long runs don't surpass that distance. However, you are going to struggle to "race" that distance if you simply build to that distance. If you are aiming to race a half marathon and enjoy it, you would be better served by running at least one long run longer than that race distance and even incorporate some short race pace efforts into your long runs here and there.

quote:

---

Week - Mo - Tu - We - Sa
1 - 4 - 5 - 3 - 8
2 - 4 - 5 - 3 - 8.5
3 - 3 - 2 - 0 - 9.32(15K)
4 - 4 - 5 - 4 - 10
5 - 4 - 6 - 4 - 10.5
6 - 4 - 6 - 4 - 11
7 - 5 - 6 - 4 - 11.5
8 - 5 - 7 - 4 - 12
9 - 5 - 7 - 4 - 12.5
10 - 3 - 2 - 0 - 13.1 (race)

---

This looks like a much better plan. It will suffice for finishing a 1/2 and building a solid aerobic base for your next training cycle. Personally, I would try and build in at least one run over 13 miles (around week 6 or 7) and add in a couple of miles of race pace efforts to a couple of long runs in weeks 5 and 8. For example:

5) 8 Miles EZ, 1 Mile @ goal race pace, 1 Mile EZ
8) 9 Mile EZ, 2 Miles @ goal race pace, 1-2 Miles EZ

You can decide whether or not to add those elements in based on how you are feeling. If you are noticing that your aerobic fitness is improving and that you have no issues like shin splints or tendinitis after week 4, then you are probably good to add those little things in. If you have a run or two where you feel sluggish or struggle, shortening your next midweek run to 4 miles and running a very easy (recovery) pace might be a good idea for that week.

Don't worry about any speed, hill, or lactate threshold workouts right now. You need to focus on building volume and endurance. If you complete this cycle successfully, you will have the perfect base for adding those things in to your next cycle and getting faster.

Ah, okay. I’m sure you said it or implied it, I just didn’t pick it up.

I will reformat the schedule based on your current suggestions. Thank you.

No problem. As you can tell, Bert and I are a little different in our approaches. I am a little more aggressive than he is. I still listen to my body, however, and make adjustments where needed. If you are someone who is injury prone or was previously sedentary, a more cautious approach may suit you better. Happy training, and keep us updated.

Regarding my own training, I thoroughly enjoyed my 10-miler this morning. It was a cool 51 degrees at 4:30 am in Kansas. I love this time of year after training through the heat and humidity of summer. Still adjusting to ketosis, though. I feel good, but my HR is averaging about 10 BPM above where it was before I started a little over a week ago.

Is this more in line with what you recommend?

Week - Mo - Tu - We - Sa - Total
1 - 4 - 4 - 2 - 8 - 18
2 - 4 - 5 - 2 - 8 - 19
3 - 3 - 2 - 0 - 9.32 - 14.32
4 - 5 - 5 - 2 - 9 - 21
5 - 5 - 5 - 2 - 10 - 22
6 - 5 - 5 - 3 - 10 - 23
7 - 5 - 5 - 3 - 11 - 24
8 - 5 - 5 - 4 - 11 - 25
9 - 5 - 5 - 4 - 12 - 26
10 - 3 - 2 - 0 - 13.1 (race)

I don't know how yall run in this damn heat. I made it through my 3 miles this Tuesday (all hills). It was brutal. I have another 3 miles today and a 5k Saturday. Looking forward to cooler weather and better times.