RunningAHEAD - Topic: Higdon's Novice 2 Program

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Higdon's Novice 2 Program (Read 310 times)

makers view log Runnin 4 Haiti	posted: 12/23/2007 at 4:58 AM
	Any thoughts on this program? It peaks at 35 miles. The Novice one peaks at 40 miles. It is consistently higher miles weekly throughout the program, but it is lower total. I'm starting my training on Tuesday for Marathon #2 and want to improve my time. Did novice 1 last time. Help?
	Goals for 2009: 1.) Sub 3:30 in CMM 09 2.) Run 2000 miles 3.) Sub 1:40 half 4.) Sub 19 5k My blog on faith I Run 4 Haiti

rgreen45 view log My Little Pal	posted: 12/23/2007 at 1:51 PM modified: 12/23/2007 at 2:08 PM
	IMO, higher mileage will give a better marathon. There is a point of "too much" but for most any healthy person, 35-40 mpw is far from that. If you only focus on one thing, remember that in marathon prep, the long run is king. It does more to benefit your marathon experience than any other workout. edit: I reviewed your training log and you have a very good foundation (base) in place. If you were to simply follow your previous plan again, you most likely would improve substantially. With that said, let me now say that your ability and current fitness level has me wondering why you're using a novice plan? I want to offer another suggestion and I do this myself, due to my age. Try and increase the length of your daily runs but cut the number of days. IOW, instead of running maybe 5 x 5 miles, run 4 x 6 miles (plus long run day). In 2007, for my 2 serious marathons, I trained 4 days a week and added a 5th day (5 miles easy) for the last 5 weeks before the taper. Both races resulted in BQ's and one was a BQ by over 10 minutes. Sorry to ramble ..... I hope you get some good from this.
	Sometimes it doesn't matter where the train is going, just that you get on. Masters Group

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 12/23/2007 at 2:15 PM
	I very good base? 20-30 miles per week is a minimal base, methinks. And you are not there.
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

WillRunForBeer view log	posted: 12/23/2007 at 2:21 PM
	I agree more miles is better, but there's some rule of thumb that you should increase mileage at no more than 10% weekly (I think that's the amount anyway). But you've run a marathon before -- what'd you do for that?
	Lou, (aka Mr. predawnrunner), MD, USA \| Lou's Brews \| Training \| lking@pobox.com My sport is your sport's punishment.

rgreen45 view log My Little Pal	posted: 12/23/2007 at 2:41 PM
	Quote from ʇuǝɹʇ on 12/23/2007 at 2:15 PM: I very good base? 20-30 miles per week is a minimal base, methinks. And you are not there. By competitive standards, I agree. I ran 2 BQ's while averaging 35 mpw or less for the 15 weeks prior to race day. 20-30 mpw, at the level maker is at, IS a good foundation.
	Sometimes it doesn't matter where the train is going, just that you get on. Masters Group

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 12/23/2007 at 2:48 PM
	Quote from rgreen45 on 12/23/2007 at 2:41 PM: By competitive standards, I agree. I ran 2 BQ's while averaging 35 mpw or less for the 15 weeks prior to race day. 20-30 mpw, at the level maker is at, IS a good foundation. Maker is currently running 15-25 miles per MONTH.
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

makers view log Runnin 4 Haiti	posted: 12/23/2007 at 2:53 PM
	Like I said, I used the first novice program last year and finished in 4:16:32 for my first road race ever. I know I'm not putting up 20+ mpw right now, as I'm in my senior year of college (taking 13 hours) plus I am working 40 hours a week. The reason I haven't maintained a 20-30 mpw average is due to the fact that I did Body For Life from September to the beginning of December in which I dropped approximately 20 lbs. That program doesn't really allow for much distance running since I was only consuming about 1800 calories a day. As far as this marathon, I really need to have some sort of program to follow, as I'm more of a checklist guy. I don't trust myself enough to make my own, but I wouldn't mind to modify a program. I was thinking about combining the two, by taking the maximum days run between the two for more miles per week, although I would still be peaking at 40 mpw. I have a better fitness level today than I did in April when I completed my marathon. I ran as much as I could this summer in the middle of an internship in Arkansas, where the humidity is just below that of Hell itself. (No offense to anyone from AR). Also, I'm a valet in Nashville, so I put in some nice little sprints daily. I know it may seem as though that's not much, but I definitely put in at least 3 miles per day at work, as I work at one of the biggest volume hotels in Nashville. So I know the sprints help me maintain some sort of running per week. With all of this rambling and information, does anyone think combining the two would be good? Thanks to all of you who have replied.
	Goals for 2009: 1.) Sub 3:30 in CMM 09 2.) Run 2000 miles 3.) Sub 1:40 half 4.) Sub 19 5k My blog on faith I Run 4 Haiti

makers view log Runnin 4 Haiti	posted: 12/23/2007 at 2:56 PM modified: 12/23/2007 at 3:02 PM
	Quote from ʇuǝɹʇ on 12/23/2007 at 2:48 PM: Maker is currently running 15-25 miles per MONTH. Yeah...I have been wanting to run more, but like I said, I did Body For Life for the past three months which calls for 20 minute aerobic workouts on Tu, Thu, Saturday. I combined running and stationary bike throughout that, thus my miles were WAY down. I just stopped that at the beginning of December, and then on top of that I hit finals week at school... . Last week I did a 7.3 mile run at a 7:50 pace at complete ease. I've got a thousand times better base this year than last year at this time. edit Looking at your log, Trent, we run a lot of the same road.
	Goals for 2009: 1.) Sub 3:30 in CMM 09 2.) Run 2000 miles 3.) Sub 1:40 half 4.) Sub 19 5k My blog on faith I Run 4 Haiti

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 12/23/2007 at 3:01 PM
	Hey Makers, let's run together! Yeah, I work at Vandy as a faculty/doc. You run a bit faster than I do, so with some miles you are gonna fly! We have a group that meets every Weds evening at Centennial Park and runs ~5 miles, 5:30 PM. What do you do?
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

makers view log Runnin 4 Haiti	posted: 12/23/2007 at 3:03 PM
	I'm a student at Free Will Baptist Bible College...just a mile or so up the road. I'm also a valet at the Hilton Hotel/Palm restaurant. I'm home for the holidays at the moment, but I might actually have to meet up with you guys some Wednesday. So, with these miles to make me fly (ya know, under 4 hrs) what is the recommendation?
	Goals for 2009: 1.) Sub 3:30 in CMM 09 2.) Run 2000 miles 3.) Sub 1:40 half 4.) Sub 19 5k My blog on faith I Run 4 Haiti

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 12/23/2007 at 3:21 PM
	Cool. Holler when you get back to town and we'll get you out running! As said, milage will help you complete a strong marathon. 34-40 is good, but consistency is better!
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

rgreen45 view log My Little Pal	posted: 12/23/2007 at 3:49 PM
	Quote from ʇuǝɹʇ on 12/23/2007 at 2:48 PM: Maker is currently running 15-25 miles per MONTH. Begging forviveness here Trent. I studied his long for the weeks prior to his last marathon effort and not recent training.
	Sometimes it doesn't matter where the train is going, just that you get on. Masters Group

ʇuǝɹʇ view log ʎǝʞuoɯ ʎʞunɟ	posted: 12/23/2007 at 4:08 PM
	The summary page is very useful. Makers has not run a load in the past 6 months or so, and I'd imagine that any base is gone. Sounds like we have some work ahead
	noʎ ɥʇıʍ ǝq ʎǝʞuoɯ ǝɥʇ ʎɐɯ

rvelich view log Will it hold up in '09?	posted: 12/23/2007 at 6:43 PM
	Sorry for the thread-jacking, Maker, but I've had this thought over the past week and, Ray and Trent, I would be grateful if y'all (and anyone else for that matter) would check out my log and keep an eye on my training for my April marathon and feel free to give unsolicited instruction. This will be my first and goal one is to finish in a respectable time, which I would consider under 4:30 for myself and current ability. More medium goal (#2) would be 4:15ish and optimal (#3) goal would be for 3:59:59. I am currently (loosely) following the Higdon Intermediate II training plan and am actually trying to add more actual miles during the week to the plan. Thanks guys, I appreciate your input. My apologies again for the thread-jack maker.
	Rick "The will to win means nothing without the will to prepare." - Juma Ikangaa "I wanna go fast." Ricky Bobby runningforcassy.blogspot.com

rgreen45 view log My Little Pal	posted: 12/23/2007 at 7:31 PM
	Quote from rvelich on 12/23/2007 at 6:43 PM: I am currently (loosely) following the Higdon Intermediate II training plan and am actually trying to add more actual miles during the week to the plan. Thanks guys, I appreciate your input. Rick, I'll study and monitor your log and offer any advice I may think helpful. In regards to the above quote, adding mileage is great but don't compromise your easy/recovery days. A true recovery day should be no more than 25% of your longest recent long run and at your "sightseeing" pace. If you only train 4-5 days a week (like me), this guideline is flexible but 6-7 daya week runners need to be cautious.
	Sometimes it doesn't matter where the train is going, just that you get on. Masters Group

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