Half Marathon Training, Jan. 21-27 - KickRunners.com
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#1 of 28 Old 01-21-2008, 01:10 PM - Thead Starter
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VTLaura
Goal Race: 2/08 - Hyannis HM
Plan: Glover

RunningForT3
Goal Races: 3/2 - E Murray Todd HM
5/4 - New Jersey HM
6/1 - Black Bear - the biggest one in my life, coming at the end of my first half-ironman
Plan:

jebba
Goal Races: 3/15 - Tom King Half Marathon
4/26 - Country Music Half Marathon
Plan:

Litchfield Hills
Goal Race: 4/6/08 - Danbury HM
Plan: Daniels

Runnin-from-the-Law
Goal Race: 4/19/08 - Earth Day HM
Plan: modified Daniels

Jill
Goal Race: 4/27/08 - Lehigh Valley HM
Plan: from Running Planet

sauconRunner
Goal Race: 4/27/08 - Lehigh Valley HM
Plan: RW plan

MrPHinNJ
Goal Race: 04/27/08 - Lehigh Valley HM
Plan: Personal Plan

ScratchType1
Goal Race: 5/4/08 -Broad Street Run
Plan: personal version of Daniels

Dankinia

Goal Race: 5/4/08 - Eugene HM
Plan: personalized plan

SLOjim
Goal Races: 5/4 Avenue of the Giants (enjoy the race... run sub 2:00)
9/13 Heartbreak Ridge at Camp Pendleton (lots of hills, run hard .... sub 2:00)
10/12 Long Beach (run hard, even splits, 1:52)
Plan: personal plan - base currently at 35-40mpw .. hold at 40mpw with speed work and short races.

keriksen

Goal Race: 5/27/08 - Madison HM
Plan: Daniels

tigger
Goal Race: 6/22/08 - Vancouver HM
Plan: Pfitzinger
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#2 of 28 Old 01-21-2008, 01:14 PM
 
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We'll call last week an uberRecovery week I guess. I did only 5 miles on Tuesday and my only other cardio work was a 51 minute session on the exercise bike.

I'm going to try to run tomorrow and see if I can get my mojo back, one step at a time.
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#3 of 28 Old 01-21-2008, 01:14 PM - Thead Starter
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Coming off a trail race yesterday so I'm happy for a rest day today. I have a 10k in 2 weeks.

This week's schedule:
M: Rest
T: 6 easy
W: XT
TH: Hill Repeats
F: XT
S: 4 easy
S: 12 - 9 easy, 3 at goal HM pace
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#4 of 28 Old 01-21-2008, 01:18 PM - Thead Starter
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How are you feeling this week jebba?

Question for everyone ... what will be your highest mileage week prior to you HM? What will be your highest mileage Long Run? And, finally, what is your HM goal time?
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#5 of 28 Old 01-21-2008, 01:31 PM
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40 miles is highest (in weeks 6, 9 and 12)

Longest long run will be 14 miles (in week 13)

My "coach" won't let me talk goal times until March. He's tough!
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#6 of 28 Old 01-21-2008, 01:41 PM
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My week this week:

M: 6 miles E (making up yesterday; didn't run) + weights
T: 1 mile @ E + 2x (10 minutes @ T w/2 minutes @ E between sets) + 30 minutes @ E
W: 6 miles @ E + striders (In warm florida – yeah!)
Th: 7 miles @ E + striders (In warm florida – yeah!)
F: weights
S: 1 mile @ E + 3 miles in 5 minute sets @ T – 3 minutes @ E btwn sets + 1 mile @ E
S: 9 miles @ E


Ok - since I'm doing a make up run on Monday, this might end up being my high mileage week. We'll see.
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#7 of 28 Old 01-21-2008, 01:57 PM - Thead Starter
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Highest mileage week: 40 miles
Highest mileage LR: 16 miles
Goal Time: keeps being reinvented, but currently 1:50-1:55
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#8 of 28 Old 01-21-2008, 01:58 PM - Thead Starter
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Oh, come on RFTL, you've got to spill it! I did.
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#9 of 28 Old 01-21-2008, 08:49 PM
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Jill, feeling much better, thanks!

Mileage: around 40 mpw
Longest run: 15
Goal time: 1:50-1:55, but I am concerned that's too ambitious.

This week:
M: 8 x .5 miles at 10k pace (kicked my ass fo shizzle)
T: 4 miles recovery
W: 6 miles easy
Th: 4 miles
F: 5 miles
S: 12 miles
Su: 3 easy

Ask your doctor if getting off your ass is right for you.

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#10 of 28 Old 01-21-2008, 08:52 PM
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Oh, two more things. How long can the long run be and still be useful for the half? I have a friend training for a marathon, and we're doing some long runs together. At some point, she'll run longer than I want to go, but I am wondering if the longer runs like 16, 17, 18 miles would be useless for a half. I just thought it would be fun to try a couple longer runs to get an inkling of what marathon training would be like. The longest I've ever run is 16.

And the second thing is I am personalizing one of the cool running half marathon plans.

Ask your doctor if getting off your ass is right for you.

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#11 of 28 Old 01-21-2008, 09:51 PM
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Jill, how was your race??
For my first HM, I ran up to 14 miles. Now, I'll do 15.

I think the longer you run, the more comfortable HM distance you'll be. My best HM races were while I was training for a Marathon and both times I was already up to 18 miles.

Today, 8.3mi kind-of-trail run (very flat trail around a lake). It was my first with my Tri club. The miles go by a lot faster when you have company (I train alone most of the time).
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#12 of 28 Old 01-22-2008, 05:20 PM
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Do you mind if I join in .... it could help keep me motivated on my training

HMs are my favorite distance although I spent most of last year on DL..... I just completed my first HM (Carlsbad) last weekend in over a year.... it was also the farthest I've run in the past year (only one run farther than 10... a 12 miler a few weeks ago) This race was a test....after running all LHR runs the last few months.....I was very happy with my 2:06:23....kept my HR below 120 until the last 3 miles and had negative splits of more than 5 minutes. Now I feel ready to train for sub 2:00 HMs.


Goal Races: 5/4 Avenue of the Giants (enjoy the race... run sub 2:00)
9/13 Heartbreak Ridge at Camp Pendleton (lots of hills, run hard .... sub 2:00)
10/12 Long Beach (run hard, even splits, 1:52)

Plan: personal plan - base currently at 35-40mpw .. hold at 40mpw with speed work and short races.

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Walkin' the line between faith and fear Upcoming races......?????
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#13 of 28 Old 01-22-2008, 06:07 PM
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5 easy yesterday. Off today. Plan for this week is again about 35 miles.

High mileage week will be somewhere in the low to mid 40's.

Long run will be between 15 and 16 miles.

My PR is 1:42:49. I would like to improve on that.
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#14 of 28 Old 01-22-2008, 07:40 PM
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Hey kids - I have been out of the loop here for a bit. I have been running, just not posting here.

40\15\1:59:59

My week ahead:
M - 4.5
T - 4
W - 2 miles easy, then 5 x (5 min tempo w\ 1 min rest), + 1 hour easy ~10 total
Th - rest
F - 6
S - 13

Next week is a recovery week.
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#15 of 28 Old 01-22-2008, 08:08 PM - Thead Starter
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It looks like your Thursday is quite a workout Litch.
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#16 of 28 Old 01-23-2008, 11:49 AM
 
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I recovered some mojo yesterday with 8.2 miles. I had a whole plate of excuses to pick and choose from to bag it, but the running mojo won out and I got going. Thought at first of maybe only doing 4 or 5 miles, but by that time things were feeling pretty good so I kept going.
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#17 of 28 Old 01-23-2008, 08:09 PM
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Either you are being sarcastic, or you meant Wednesday. It was tough, and I am tired. Looking forward to letting the legs rest tomorrow, after four days in a row.
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#18 of 28 Old 01-23-2008, 08:22 PM - Thead Starter
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LOLOL ... I meant Wednesday! smile.gif
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#19 of 28 Old 01-23-2008, 09:14 PM
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Your weekly mileage makes a big difference in your long runs. If you're only running 25 mpw, a 18 miler would be counterproductive.......but since your mileage is up to 40 mpw, 16-18 at a comfortable pace would be fine..... you don't want to push your long run past something that's going to take more than a day or two to recover from.

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#20 of 28 Old 01-24-2008, 12:08 AM
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Yeah, what he said. I'm leaning more toward maxing at 16 miles for a half but agree that it's good to have a good weekly base to support it. I see that you are planning 40 miles this week so it looks like you are getting the miles in. Just keep in mind that if you run the pace you should 18 miles approaches 3 hours on your feet, which is tough if you're not adjusted to it. That's why I lean toward 16.
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#21 of 28 Old 01-24-2008, 12:11 AM
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7 easy this evening.
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#22 of 28 Old 01-24-2008, 03:19 AM
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3 easy miles today, first time in the new Newton shoes.. they feel different, but hope in a good way.
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#23 of 28 Old 01-25-2008, 07:20 PM
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Max weekly is 38, Max long run is 15, don't have a goal time yet.

I ran 14 max for my first HM. I didn't do any speedwork for that one so that is all new to me this time around.

Sick this week with a head/chest cold and a sick kid which = 0 running! I'm headed out for something tomorrow though.
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#24 of 28 Old 01-25-2008, 09:30 PM
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5.5 yesterday, 5 this evening. Off until Sunday, when I have 13 planned.
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#25 of 28 Old 01-25-2008, 11:05 PM
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I've been happy this week's recovery from Sunday's HM..... ran 6.75 Tues, 7 Wed, 7.1 today... all easy. I'll finish off the week with 6.5 tomorrow, maybe pushing the pace a little.

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