12

half marathon 18 days out (Read 1092 times)


Slow-smooth-fast

    so i am set to run my first half marathon on 16th Sep. I would like some advice on a few things, including mileage for these last few weeks and any key sessions i need to do. Also please advise on long runs, how many to come abd how long. Please look at my log. I am aimong for 1:39:00

    "I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009


    just a simple cat

      Don't eat too much fiber the day before the race.

       

       


      Slow-smooth-fast

        Anyone else? i know u guys can help. sometimes i feel a slight reluctance to post as i often get strange relies. i just want aittle advice  

        "I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009


        day after day sameness

          Eddy....looks to me like you've multiple months of solid mileage.  You've got a mix of distance and faster runs in your workouts (at a glance). You've got a 16+ mile long run a few days ago which finished with the last 3 miles at your target 13.1 pace.

           

          I'd say use the next couple weeks to preserve what you've got and show up at the line healthy and fresh.

          I've done my best to live the right way; I get up every morning and go to work each day...

            Eddy....looks to me like you've multiple months of solid mileage.  You've got a mix of distance and faster runs in your workouts (at a glance). You've got a 16+ mile long run a few days ago which finished with the last 3 miles at your target 13.1 pace.

             

            I'd say use the next couple weeks to preserve what you've got and show up at the line healthy and fresh.

             I agree with this.  

             

            Eddie, I'm a big fan of Brad Hudson's book and plan. You may want to pick up a copy and have a look at the workouts for the time being.  That said, I'd go back at some point and read the book itself.  

             

            There's a reasonably-priced copy available on Amazon.

            "If you have the fire, run..." -John Climacus

              so i am set to run my first half marathon on 16th Sep. I would like some advice on a few things, including mileage for these last few weeks and any key sessions i need to do. Also please advise on long runs, how many to come abd how long. Please look at my log. I am aimong for 1:39:00

              Good luck at Bupa, Eddy!  By the way, if you were shooting for 1:39, that would be equivalent of 22-minutes 5k so I derived this program based on that.  18:57-5k would give you 1:23 for the half:

               

              3 weeks before race

              PhaseDateRankWorkoutDistanceDurationPaceRPEMin
              Max
              Coordination 8/26/2012
              Sunday
              2

              Long Jog

              9.5 mi

              (7.5 - 11 mi)

              1:36:00

              (1:22:00 - 1:46:00)

              9:57 / mi

              (10:51 - 9:27 / mi)

              1 - 3 111 130
              Coordination 8/27/2012
              Monday
              5

              12 x 100/100

              (15 minutes warm up, 15 minutes cool down)

              12 x 100/100

              0:21 / 0:29

              Alternate sprint / float

              6 - 7 157 162
              Coordination 8/28/2012
              Tuesday
              6

              Easy Fartlek

              5.5 mi

              (4.5 - 6.5 mi)

              51:00

              (44:00 - 56:00)

              9:12 / mi

              (10:03 - 8:45 / mi)

              2 - 6 121 157
              Coordination 8/29/2012
              Wednesday
              3

              Out & Back

              4 mi

              (3 - 5 mi)

              32:00

              (27:00 - 36:00)

              7:40 / mi

              (8:22 - 7:16 / mi)

              4 - 7 139 162
              Coordination 8/30/2012
              Thursday
              4

              Aerobic Run

              8 mi

              (6.5 - 9.5 mi)

              1:17:00

              (1:05:00 - 1:24:00)

              9:21 / mi

              (10:12 - 8:54 / mi)

              3 - 5 130 149
              Coordination 8/31/2012
              Friday
              7

              Cut-Downs

              (15 minutes warm up, 15 minutes cool down)

              2 sets of 3 X 100m at

              0:24 / 0:23 / 0:22

              Gradually faster; repeat 2 - 6 121 157
              Coordination 9/1/2012
              Saturday
              1

              Out & Back

              10 mi

              (7.5 - 11.5 mi)

              1:19:00

              (1:06:00 - 1:27:00)

              7:58 / mi

              (8:45 - 7:34 / mi)

              4 - 7 139 162

              2 weeks before race

              PhaseDateRankWorkoutDistanceDurationPaceRPEMin
              Max
              Taper 9/2/2012
              Sunday
              2

              Jog

              8.5 mi

              (6.5 - 9.5 mi)

              1:27:00

              (1:14:00 - 1:32:00)

              9:57 / mi

              (10:51 - 9:27 / mi)

              1 - 3 111 130
              Taper 9/3/2012
              Monday
              4

              16 x 50/50

              (15 minutes warm up, 15 minutes cool down)

              16 x 50/50

              0:10 / 0:16

              Alternate sprint / float

              6 - 7 157 162
              Taper 9/4/2012
              Tuesday
              6

              Easy Fartlek

              5 mi

              (4 - 6 mi)

              48:00

              (41:00 - 52:00)

              9:12 / mi

              (10:03 - 8:45 / mi)

              2 - 6 121 157
              Taper 9/5/2012
              Wednesday
              3

              Out & Back

              3.5 mi

              (3 - 4 mi)

              31:00

              (26:00 - 33:00)

              8:07 / mi

              (8:51 - 7:43 / mi)

              4 - 7 139 162
              Taper 9/6/2012
              Thursday
              5

              Aerobic Run

              8.5 mi

              (6.5 - 9.5 mi)

              1:18:00

              (1:05:00 - 1:26:00)

              9:21 / mi

              (10:12 - 8:54 / mi)

              3 - 5 130 149
              Taper 9/7/2012
              Friday
              7

              Jog

              3.5 mi

              (2.5 - 4 mi)

              33:00

              (28:00 - 36:00)

              9:51 / mi

              (10:45 - 9:21 / mi)

              1 - 3 111 130
              Taper 9/8/2012
              Saturday
              1

              5k or 10k Race or Time Trial

              (15 minutes warm up, 15 minutes cool down)

              5k or 10k

              21:37 or 45:03

              6 - 9 157 173

              1 weeks before race

              PhaseDateRankWorkoutDistanceDurationPaceRPEMin
              Max
              Taper 9/9/2012
              Sunday
              3

              Jog

              8 mi

              (6 - 9 mi)

              1:18:00

              (1:07:00 - 1:26:00)

              9:57 / mi

              (10:51 - 9:27 / mi)

              1 - 3 111 130
              Taper 9/10/2012
              Monday
              4

              Easy Fartlek

              4.5 mi

              (3.5 - 5 mi)

              43:00

              (37:00 - 47:00)

              10:00 / mi

              (10:54 - 9:30 / mi)

              2 - 6 121 157
              Taper 9/11/2012
              Tuesday
              7

              Jog

              4 mi

              (3.5 - 5 mi)

              41:00

              (37:00 - 46:00)

              9:56 / mi

              (10:48 - 9:27 / mi)

              1 - 3 111 130
              Taper 9/12/2012
              Wednesday
              6

              Jog

              6.5 mi

              (5 - 7.5 mi)

              1:03:00

              (53:00 - 1:08:00)

              9:48 / mi

              (10:42 - 9:18 / mi)

              1 - 3 111 130
              Taper 9/13/2012
              Thursday
              2

              Up-Tempo

              (15 minutes warm up, 15 minutes cool down)

              1 mile

               

              6:57

              Run Strongly Evenly

              5 - 7 149 162
              Taper 9/14/2012
              Friday
              7

              Jog

              4 mi

              (3.5 - 5 mi)

              41:00

              (37:00 - 46:00)

              9:56 / mi

              (10:48 - 9:27 / mi)

              1 - 3 111 130
              Taper 9/15/2012
              Saturday
              5

              Jog

              3 mi

              (2.5 - 4 mi)

              31:00

              (27:00 - 37:00)

              10:03 / mi

              (10:57 - 9:30 / mi)

              1 - 3 111 130

              Race week

              PhaseDateRankWorkoutDistanceDurationPaceRPEMin
              Max
              Race 9/16/2012
              Sunday
              1

              THE RACE

              Half Marathon

               

              1:37:56

              7:28 / mi

                Try some intervals at 5k race  pace - something like 6x800 at 5k pace, with recoveries about 50-75% of the time it takes you to do the interval.

                 

                Whatever you do you won't really make much difference to your aerobic fitness in a couple of weeks, which is the main thing that will take you round in a good time. But that's not to say that you should give up on your bread and butter running - there's more to come after this particular race. But a bit of faster running has a relatively short lived effect and can make your normal pace feel a little bit easier.


                Slow-smooth-fast

                  I really appreciated all the advice. Many thanks Nobby for the plan. I will use it. I will be coming to you after to get some speed for my Christmas 10k. Wink

                  "I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009

                    I think 1:39 is very conservative.


                    Slow-smooth-fast

                      Tbh i would be interested in what your thoughts re. a time care. I have been injured a lot and not raced in ages so I am not sure.

                      "I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009

                        Tbh i would be interested in what your thoughts re. a time care. I have been injured a lot and not raced in ages so I am not sure.

                         

                        I'm confused then. Have been injured or are injured?? You've already run 255 miles this month and 222 last month. You've been putting in the work.

                         

                        But... If you are feeling too beat up, injured, or fearful of injury to not be willing to give it your best effort perhaps you should focus on solving that problem first. Pacing yourself to 1:39 on your current base shouldn't require anything special other than not overdoing it in the days before the race. I was just saying that I thought you could do better.


                        Slow-smooth-fast

                          I am not injured at the moment. I feel gr8. no niggles. Feel v.strong. I will certainly not be holding anything back come race day. its just that i havent raced in ages so not sure what to aim forDisapprove

                          "I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009


                          Slow-smooth-fast

                            Think i may be able to go iuocker. did a tempo  last night and last 5 k was in 7:15 pace and it felt ok

                            "I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009

                              Good luck at Bupa, Eddy!  By the way, if you were shooting for 1:39, that would be equivalent of 22-minutes 5k so I derived this program based on that.  18:57-5k would give you 1:23 for the half:

                               

                              3 weeks before race

                              PhaseDateRankWorkoutDistanceDurationPaceRPEMin
                              Max
                              Coordination 8/26/2012
                              Sunday
                              2

                              Long Jog

                              9.5 mi

                              (7.5 - 11 mi)

                              1:36:00

                              (1:22:00 - 1:46:00)

                              9:57 / mi

                              (10:51 - 9:27 / mi)

                              1 - 3 111 130
                              Coordination 8/27/2012
                              Monday
                              5

                              12 x 100/100

                              (15 minutes warm up, 15 minutes cool down)

                              12 x 100/100

                              0:21 / 0:29

                              Alternate sprint / float

                              6 - 7 157 162
                              Coordination 8/28/2012
                              Tuesday
                              6

                              Easy Fartlek

                              5.5 mi

                              (4.5 - 6.5 mi)

                              51:00

                              (44:00 - 56:00)

                              9:12 / mi

                              (10:03 - 8:45 / mi)

                              2 - 6 121 157
                              Coordination 8/29/2012
                              Wednesday
                              3

                              Out & Back

                              4 mi

                              (3 - 5 mi)

                              32:00

                              (27:00 - 36:00)

                              7:40 / mi

                              (8:22 - 7:16 / mi)

                              4 - 7 139 162
                              Coordination 8/30/2012
                              Thursday
                              4

                              Aerobic Run

                              8 mi

                              (6.5 - 9.5 mi)

                              1:17:00

                              (1:05:00 - 1:24:00)

                              9:21 / mi

                              (10:12 - 8:54 / mi)

                              3 - 5 130 149
                              Coordination 8/31/2012
                              Friday
                              7

                              Cut-Downs

                              (15 minutes warm up, 15 minutes cool down)

                              2 sets of 3 X 100m at

                              0:24 / 0:23 / 0:22

                              Gradually faster; repeat 2 - 6 121 157
                              Coordination 9/1/2012
                              Saturday
                              1

                              Out & Back

                              10 mi

                              (7.5 - 11.5 mi)

                              1:19:00

                              (1:06:00 - 1:27:00)

                              7:58 / mi

                              (8:45 - 7:34 / mi)

                              4 - 7 139 162

                              2 weeks before race

                              PhaseDateRankWorkoutDistanceDurationPaceRPEMin
                              Max
                              Taper 9/2/2012
                              Sunday
                              2

                              Jog

                              8.5 mi

                              (6.5 - 9.5 mi)

                              1:27:00

                              (1:14:00 - 1:32:00)

                              9:57 / mi

                              (10:51 - 9:27 / mi)

                              1 - 3 111 130
                              Taper 9/3/2012
                              Monday
                              4

                              16 x 50/50

                              (15 minutes warm up, 15 minutes cool down)

                              16 x 50/50

                              0:10 / 0:16

                              Alternate sprint / float

                              6 - 7 157 162
                              Taper 9/4/2012
                              Tuesday
                              6

                              Easy Fartlek

                              5 mi

                              (4 - 6 mi)

                              48:00

                              (41:00 - 52:00)

                              9:12 / mi

                              (10:03 - 8:45 / mi)

                              2 - 6 121 157
                              Taper 9/5/2012
                              Wednesday
                              3

                              Out & Back

                              3.5 mi

                              (3 - 4 mi)

                              31:00

                              (26:00 - 33:00)

                              8:07 / mi

                              (8:51 - 7:43 / mi)

                              4 - 7 139 162
                              Taper 9/6/2012
                              Thursday
                              5

                              Aerobic Run

                              8.5 mi

                              (6.5 - 9.5 mi)

                              1:18:00

                              (1:05:00 - 1:26:00)

                              9:21 / mi

                              (10:12 - 8:54 / mi)

                              3 - 5 130 149
                              Taper 9/7/2012
                              Friday
                              7

                              Jog

                              3.5 mi

                              (2.5 - 4 mi)

                              33:00

                              (28:00 - 36:00)

                              9:51 / mi

                              (10:45 - 9:21 / mi)

                              1 - 3 111 130
                              Taper 9/8/2012
                              Saturday
                              1

                              5k or 10k Race or Time Trial

                              (15 minutes warm up, 15 minutes cool down)

                              5k or 10k

                              21:37 or 45:03

                              6 - 9 157 173

                              1 weeks before race

                              PhaseDateRankWorkoutDistanceDurationPaceRPEMin
                              Max
                              Taper 9/9/2012
                              Sunday
                              3

                              Jog

                              8 mi

                              (6 - 9 mi)

                              1:18:00

                              (1:07:00 - 1:26:00)

                              9:57 / mi

                              (10:51 - 9:27 / mi)

                              1 - 3 111 130
                              Taper 9/10/2012
                              Monday
                              4

                              Easy Fartlek

                              4.5 mi

                              (3.5 - 5 mi)

                              43:00

                              (37:00 - 47:00)

                              10:00 / mi

                              (10:54 - 9:30 / mi)

                              2 - 6 121 157
                              Taper 9/11/2012
                              Tuesday
                              7

                              Jog

                              4 mi

                              (3.5 - 5 mi)

                              41:00

                              (37:00 - 46:00)

                              9:56 / mi

                              (10:48 - 9:27 / mi)

                              1 - 3 111 130
                              Taper 9/12/2012
                              Wednesday
                              6

                              Jog

                              6.5 mi

                              (5 - 7.5 mi)

                              1:03:00

                              (53:00 - 1:08:00)

                              9:48 / mi

                              (10:42 - 9:18 / mi)

                              1 - 3 111 130
                              Taper 9/13/2012
                              Thursday
                              2

                              Up-Tempo

                              (15 minutes warm up, 15 minutes cool down)

                              1 mile

                               

                              6:57

                              Run Strongly Evenly

                              5 - 7 149 162
                              Taper 9/14/2012
                              Friday
                              7

                              Jog

                              4 mi

                              (3.5 - 5 mi)

                              41:00

                              (37:00 - 46:00)

                              9:56 / mi

                              (10:48 - 9:27 / mi)

                              1 - 3 111 130
                              Taper 9/15/2012
                              Saturday
                              5

                              Jog

                              3 mi

                              (2.5 - 4 mi)

                              31:00

                              (27:00 - 37:00)

                              10:03 / mi

                              (10:57 - 9:30 / mi)

                              1 - 3 111 130

                              Race week

                              PhaseDateRankWorkoutDistanceDurationPaceRPEMin
                              Max
                              Race 9/16/2012
                              Sunday
                              1

                              THE RACE

                              Half Marathon

                               

                              1:37:56

                              7:28 / mi

                               

                              I <3 Nobby's posts.  One of these days I'm going to stop gearing all my training to marathons, and I'll be begging for a customized Nobby-designed 5k plan.  

                              E.J.
                              Greater Lowell Road Runners
                              Cry havoc and let slip the dawgs of war!

                              May the road rise to meet you, may the wind be always at your back, may the sun shine warm upon your SPF30, may the rains fall soft upon your sweat-wicking hat, and until you hit the finish line may The Flying Spaghetti Monster hold you in the hollow of His Noodly Appendage.

                                I <3 Nobby's posts.  One of these days I'm going to stop gearing all my training to marathons, and I'll be begging for a customized Nobby-designed 5k plan.  

                                 

                                No need to beg , you can go here and sign right up.

                                 

                                 

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