Beginner all over again
Low Heart♥Rate Training <135I'm back!
I took six months off running, but I'm at it again
Early Beginner Level, second time around
Goal Race: 28-week training Couch-to-HM (jog-walk, hope to finish under 3:00)
I'm in Week #16 (but I took a month off in there!) Count-Down 13 weeks!
Finishing the GJCC Tri
I concur with Teresa. I use the Galloway method of run/walk/run during my training and half marathons. Right now, during my training runs, I typically will run 5 minutes and walk one minute (5/1 splits). During my last HF however, I ran 1 mile and walked 45 seconds through the race. On Saturdays when I do a short/easy run of 3 miles, I’ll usually run the entire way…that way when I do a 5K I can run the entire race. The Galloway method does wrork…if it were not for his method, I probably wouldn’t be running. As far as mileage per week…I would suggest around 25 to 30 MPW or so for HM training. Consider that your longest long run will be around 10 to 12 miles and that your long runs should be around 35-40% of total miles for week…that would put it right around 28-30 miles for the week. Good luck with your training!!!!
MTA=Corrected a couple of typos
fitness/weight goals for 2012…1) STAY INJURY FREE!!!2) Get to 210 lbs by the end of April...and stay there 3) Break 1:55 in a half marathon (current PR 1:57:35)
4) Complete Branson 70.3 (goal 6:30)5) 2,850 total miles for the year
Swim: 100 miles
Bike: 1,500 miles
Run: 1,250 miles
Thanks, everyone !
or your first half you just want to make sure you finish;
Well, yes, to a certain extent.
I don't exactly want to run a 4 hour HM though either .
I simply don't wish to spend that much time on my feet on race day (just a personal preference )
I'd rather wait until my pace creeps up to run the HM.
Do ya'll just pretty much figure your estimated finish time by your Long Run paces then ?
Sorry about not getting back to answer that question.
Your long ruin pace can give a pretty good indication of your race pace.
If your long run is about 10 miles then you can probably run that fast for 13.1 miles in a race because of the excitement, crowd cheering you on, extra motivation etc.
If you have a particular goal time then your long run will probably peak at 13 miles or more, and in that case you will aim to race faster than your long run.
I had a definite goal of under 2 hours for my first half, so I did several time trials to see if I could make it. I ran 4 days a week, with a rest day before and after my long run.
Simon.
Simon - "long ruin pace" - I like that!
Thanks, Everyone !
Frances, how is your training going?
Thanks for asking! :-)
I haven't been around, but other than missing most runs in October, I am back out there still only 3 days a week Gallo-Walking my way to a Half Marathon mid-2010
Yesterday, my longest run, and at a "fast" pace for me
9 miles
11:35 average pace overall
Jog 4 minutes, Walk 1 minute
I'm way ahead of my training schedule http://www.jeffgalloway.com/training/half_marathon.html
so I think I will just do every Long Run twice or maybe build milage over the 14 mark....we'll see how it goes.
I tend to always under-do it, I am not that ambitious in training.
.....still injury free though......
Decker Challenge 12/12
bob e v 2012 goals: keep on running! Is there anything more than that?
Finish 2 halves, 3M Half 1/29 and probably Decker Challenge in Dechistory: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008, 62nd birthday; 1st 10k 2/28/2009 - 50 wks from heart attack to 10k; 1st Half Marathon 11/9/09 20 months from heart attack! !
If you keep training at your lates pace you should be ready for a hm in the near future, and finish in grand time too!
Hi Bob,
Thanks for the note on sharing your experience
I am going to try to maintain Training Pace, but and see whether my HR will come down as the "same run same pace" gets easier.
I am tempted to go to R/W 5/1 on my Slow/Short Runs....which I tend to do Four Slow/Short Runs and then a LongRun....
I'm kind of making this up as I go along...
Aren't we all!
I just posted my latest long run results in the lhr forum. After warming up I ran 5mi @maf-10; hr=97, and held a relatively steady pace before cooling down. I credit all that Gallowalking for allowing me to build the endurance so I could even take a shot at continuous running. I finished with no recovery needed since no lactic acid was generated. not sure what I'll do for next race - 2/27/10. Will figure out as I go along. Might do Gallowalking, or continuous jog at target hr's.
I started this thread 11 months ago.
I did have to take off 6 weeks around the Holidays because for some reason my foot hurt.
But I've been slowly making a come-back since early this year.
I did my last earlier long run this week.
I'm supposed to do one more long run, but this week's LR really did me in, so I'm just going to do light maintenance training until the starting line in a few weeks, just to play it safe
I'm on the border of overtraining so I'm just going to Take It Easy
I'm slow anyway, will finish at the end of Age Group, Age Grade, so nothing lost by easing up.
Bobev - I am going to switch to LHR also now that I"d done my Galloway Year with the days off and the Walk Breaks.
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?" (Peter Maher, Canadian Marathon Runner)
"The person who starts the race is not the same person who finishes the race."
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