Training for 1/2 Marathon - Some questions for experienced runners

[luvs2ride]

Hello Michelle,
Wow, not much to add to the threads of Anakiwa and Wahine. It's sounds like these ladies have done this before !!! Congratulations on your decision to run a 1/2 marathon for a cause as noble as pancreatic cancer. Your aunt would be very honored and proud! Well, I would add that age is also a factor to add to any training plan. The older you are the more rest your body needs. This is not always factored in to your average training plan. I've found "Running for Women" to be a good all around training book. I am also a runner/cyclist. It's "OK" to favor one sport over the other when you are training for an event. While you focus on your running for this 1/2 marathon, you won't be doing as many miles on your bike and this is "OK." Think of riding as your "cross trainer." You'll be able to pick up your cycling miles again after your event in November. I think Wahine's idea of a long ride the day after your long run is a good one. Think of your long ride as a "recovery ride" and then take your rest day after this. Be sure to do your long ride with low intensity. I have ran 2 full marathons in San Francisco (Nike Women's Marathon in October 2005 and 2006). You need to know that it's VERY HILLY in good ole San Fran!!! I would suggest that you place a great emphasis on hill repeats as they will help you deal with the terrain. Once again, congratulations on your commitment to run a 1/2 and good luck to you!

[michelem]

Thanks all!

I'm 38 y.o. and am currently up to 6 slow miles. Lately I've been running on gently rolling terrain, but we've got a nice 1 mile 11% grade hill just down the road that I can do repeats on.

I'm going to print out all your suggestions so I can refer back to them. Thanks again for the great advice.

[teawoman]

I've read what Wahine says--that you shouldn't worry about speedwork or intervals until you've got a good year's running base behind you and 25ish miles a week. This is not to say you can't do informal fartleks or something like that. Long slow distance is your friend...and so are walk/runs should you need them when you're working up to 13.1 (which I am doing too, btw ).

[luvs2ride]

I've done 26.2 doing walk/run intervals (4 minutes run, 1 minute walk). I have an ironman watch that "beeps" me when it's time to switch. I actually felt better and made better time than when I ran continuously and walked only through the water stops (and when I thought I might need to). Jeff Galloway is a great advocate for the walk/run technique (he's written a few books and also writes a column in Runners World) It works for me!!

[Wahine]

It's a very well documented fact that for most recreational runners doing their first longer distance race, walk run intervals are very good. It helps you to hold form and recover faster. And as others have stated, many people will actually have a better time when they run this way. This does not hold true for higher trained athletes.

As for interval work, fartleks are great during base building and it's ok to do intervals after a couple of months of base training. You don'thave to wait a whole year. IMHO.

The suggestion of doing some hills is a great one. I hadn't thought of the San Fran factor. For the first 4 weeks I'd suggest doing the hills at a low intensity (ie very slow, conversation pace if possible) and then build some intensity in for months 2 and 3.

[teawoman]

It's a very well documented fact that for most recreational runners doing their first longer distance race, walk run intervals are very good. It helps you to hold form and recover faster. And as others have stated, many people will actually have a better time when they run this way. This does not hold true for higher trained athletes.

True. I don't know the poster. I was assuming 6 miles was her longest run so far, and if she is sore, run/walking a bit might help.

As for interval work, fartleks are great during base building and it's ok to do intervals after a couple of months of base training. You don'thave to wait a whole year. IMHO.

I tend to remember/take to heart the most conservative estimates in these things. Not always a good thing. Everybody is different.

My opinion is waaaay humbler than yours, Wahine! I'm not about to do an Ironman!

Good luck with your half, Michele!