[PacerChris]

<b>Litch</b> Add me to the list of prescribing longer runs than 10 miles for a HM - if you can handle it. If the goal is to finish, then I'd say 10 miles should suffice, but since you've already shown you can do that distance I assume you're going for a time goal. Remember that a training program is like a puzzle - you have strength/endurance pieces (long run), speed pieces (intervals, tempo runs, etc), recovery pieces (taper, off days, cross training). The idea is to put them all together on race day. The longer run would obviously be a strength piece which is in my opinion the key to running a good half marathon. The stronger you are, the better you can maintain pace late in the race. I think <b>Ptom</b> was doing upwards of 17-18 milers when he was training for PDR.

 

[Litchfield Hills]

Right now, it is the <a href="http://www.hvsports.org/Events_Calendar.htm" target="_blank">Danbury Half Marathon</a>, April 6th. I ran it in '04 as my running was falling apart, and it was a mother of a train wreck for me, so there is a little revenge factor. Plus, it is very local for me. They run a 5 K in conjunction with it that I did this past year.<br><br>
To start off, I am happy with the two thread system - my question here would have gotten lost in the single thread two weeks ago, but now, after only an hour or so, I have some positive feedback. I started the conversation with PMs to keriksen and kp, but though others might benefit from my thoughts<br><br>
Hmmm - what kind of things were you doing at that point? What was your HM time before you broke 2:00?

 

[Litchfield Hills]

double post - sorry

 

[mykemp1971]

I'll be around after the race - I'm going to try to see <b>batmomm</b> and <b>kruss</b> and some other non KR friends finish. You can spot me easily, I'll be the tall skinny guy walking around with a big plate of Papa Johns Pizza (they supply this at the finish).

 

[Brandy]

<b>Re: mid week long runs.</b> While the physical benefit is obvious, I find that the mental benefit is huge as well. When I am doing my long runs, it makes me feel so much better to think <b>"come on Brandy, you can do 14 more, you just did 14 on Tuesday night!!!"</b> I need these things during my long run

 

[theia]

Good speedy marathon vibes to <b>IEatHills4Meals</b>!

 

[runningINnyc]

Morning all! Got back from Philly on a later train than I'd planned and didn't run. Will run this evening ...something nice n' easy and around 6 miles and get a weights session done as well.<br><br>
*snort* <b>what exactly is included in going all Muppet Show on one's</b> <b>ass?</b><br><br><b>Litch -</b> count me with the others; throw longer runs in that HM training.<br><br><span style="font-size:large;"><span><b>Best of luck to Myron and Nettie this weekend!!!!!!!</b></span></span>

 

[BigGahoona]

Hi all!<br><br>
First - GO MYRON! Sending BQ vibes your way ~~~~~~~~~~~ You're going to repost the bib # and tracking site today, right?<br><br>
No running for me today, nothng actually, because I have my wellness eval tomorrow and they tell you not to exercise the day before. Oh and I need to drink plenty of water and get a good nights sleep.<br><br>
Got LOTS of work today so I prolly won't check back until tonight. Happy trails.

 

[theia]

Nettie's racing this weekend? What'd I miss? Good luck, <b>Nettie</b>!<br><br>
I thought about doing a 5K tomorrow morning -- redemption, baby! -- but I'm too cheap. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

 

[Timr1]

Yeah, it was like 22,000, but this is how I got seperated from the pacer at the start:<br><br><img alt="" src="http://i185.photobucket.com/albums/x120/Timr71/MCM_Start.jpg" style="border:0px solid;"><br><br>
You can see the pacer's with the balloons in among the crowd on the right hand starting side. My group is way up there towards the start in the 3:20 - 3:40 corral. See me in the red singlet? <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">

 

[mykemp1971]

<b>Tim</b> add me also to the list of people who would recommend going a little longer than 10 miles when training for a half. I'd say go up to 14-15 if you can handle it. Your long runs don't have to be excessively hard, just good base miles. I like to use the McMillan calculator to determine my long run pace.

 

[CactusTri]

1 (yogurt?!?!? only if I am sick and can't eat solid food)<br><br>
Also a big 1 on the fitting my posts in one or the other, but I'm trying.<br><br>
Yesterday afternoon, I did about 6.65 miles in 57:23. 1 mile intervals slow/fast: 7:31 (GPS was wacky and read the mile too soon. Felt like 9:30 or so), 7:52, 9:03, 7:25, 9:25, 7:31, 9:20. It was about 88* out, so it was almost like being back in summer.<br><br>
I was shooting for fast at about 7:50 and slow at about 9:30. With a 5k PR of 25:11, McMillan says I should be able to do a 10k in just over 52. On Sunday, I am doing a 5k at 7:45 and then a 10k at 8:30. I'm not going to gun for a new PR in both, but will shoot for about 25:30 or so in the 5k and then shoot for 50 in the 10k. My PR in the 10k is from this same race a year ago when I broke 60 by a few seconds, so I think that will fall regardless.<br><br>
Gotta run to take the kids to school.. L8R (but I may not be back today, busy work lately) <-- is that allowed here???<img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/confused.gif" style="border:0px solid;" title="Confused">

 

[mykemp1971]

Bib is 359 - the Richmond Marathon site is <a href="http://www.richmondmarathon.com" target="_blank">www.richmondmarathon.com</a> but I don't see anything about tracking, so I'm going to check the sportsbackers site as well.<br><br>
Good luck with your wellness eval!

 

[phillytom]

<b>Tim's</b> challenge here is different though, it's how to prepare for a half on 40 miles per week, which he feels is the upper limit for his back problems right now. (And <b>PC</b> was right, I was doing 17-18 for a LR, but I was also doing about 70 those weeks). And a midweek long would be nice, too, but he has to watch his total miles.<br><br><b>Tim</b> - What about mixing in some XT and building up to something like this for a peak week 3-4 weeks out:<br><br>
Mon: Rest or XT<br>
Tue: 7 mile tempo run at about HM pace (1.5 w/u, 4@ tempo, 1/5 c/d)<br>
Wed: Rest or XT<br>
Thu: 8 miles on the fast side of LR<br>
Fri: 7 easy<br>
Sat: 8 easy<br>
Sun: 10m LR pace<br><br>
If you are limited by your back I would think that 2 days a week rest/XT would help it, and keeping the rest of your runs longer would help with endurance - I think you're better with more rest days but all runs over 6 or 7.<br><br>
Just an idea.

 

[ScratchType1]

Here's the insane plan for <b>Litch</b>.<br><br>
1 mile runs every Tuesday, Wednesday, and Thursday. Hard as possible, these are meant to build speed.<br><br>
Long run Saturday or Sunday, increasing miles to peak with a 37 mile long run on the 40 mile week.<br><br>
This is purely a hypothetical plan in need of experimental confirmation.

 

[theia]

Maybe I can offer some help for <b>Tim</b> here. I won't know for 9 more days, but I have been (hopefully successfully) training for a Half Marathon on way less than 40 mpw. More like 18-25 mpw. Part of it is my hectic schedule; I teach two nights a week, always try to take at least one day off completely, and don't really enjoy running three days in a row. Because of my teaching schedule, my workouts have looked like this:<br><br>
M - spinning, weights, core<br>
T - speed workout (4-7 miles total), volleyball<br>
W - boot camp and step classes<br>
T - off<br>
F - x-training (one hour of cardio, hopefully some weights)<br>
S - 5K race or 4-5 mile tempo run<br>
S - long run of 8-14 miles (most were in the 8-11 range with a 13-miler and a 14-miler thrown in 5 and 3 weeks, respectively, before race day)<br><br>
As you can see, MAX weekly mileage would be in the mid-20s.<br><br>
Is this ideal? Of course not. In fact, I'm pretty sure <b>Coach</b> and <b>Pacer</b> are spitting their coffee out their noses right now because of the lameness of my mileage. Time will tell if it works as far as race day preparedness, but if <b>Tim</b> is worried about his back, this might be an option.

 

[mmoonptdeux]

Hey all - talk about start/stopping all day long; squeezed in 7 miles yesterday over 4 different times of the day; by my last run (4 miles after work at <b>east</b> pace) I was feeling it. Gonna' try to get in some yoga tonight.<br><br>
Speaking of running, I've been talked into that 4-man relay I've been mentioning for tomorrow in Golden Gate Park. Should be fun, not for the running (I'm not super fast, and I haven't done speedwork in ages), but for the free food and <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/occasion14.gif" style="border:0px solid;" title="occasion5"> afterward (or so I've heard.) And hey, if I land that free ticket to Japan, even better!<br><br>
They finally posted pics of my US Half Marathon yesterday; here are a couple (you can view the collection <a href="http://www.brightroom.com/view_user_event.asp?EVENTID=24994&PWD=&BIB=2457" target="_blank">HERE</a> if you'd like).<br><br><br><img alt="" src="http://208.177.25.70/0/24994/228/24994-228-008f.jpg" style="border:0px solid;"><br><br><img alt="" src="http://208.177.25.70/0/24994/83/24994-083-028f.jpg" style="border:0px solid;"><br><br>
Just for fun, I included a pic of me I found from the same race in 2005 (I didn't do 2006 because I was still rehabbing from ITBS). This was about 6 months before I had found CR and likewise you folks on the 30s thread, and as you can tell, I hadn't quite adapted running clothing fully yet (as shown by my baggy baseball shorts.) I think I pulled a 2:14 and change back then if I remember right.<br><br><img alt="" src="http://imgbkp01.brightroom.com/8529/8529-071-035f.jpg" style="border:0px solid;">

 

[Noni]

Morning all...<br><br>
my <b>5</b> last night at the gym ended at <b>1</b>. The shin was screaming, so I decided to be very cautious. So I moved over to the bike for a 45 minute ride.<br><br>
I'm committed to starting that race on Sunday, but damn, I'm not sure how long I'll hold up. RICE, RICE, RICE for the next two days and we'll see.<br><br><b>Go Myron!</b> - BQ is yours!! <b>Nettie</b>, what race are you doing this weekend?<br><br>
So, fitness type question - I did 45 minutes on the bike last night, figuring I had run 1 mile and wanted something fairly equivalent to my planned 5 miles. If the evil shin splints are returning and I have to move back into cross-training activities for a while, is there any type of non-running activity I can do that will help me avoid losing to much ground on the miles I've been building? I've been at 15 - 20 miles for several weeks now and really don't want to rebuild from scratch if I can avoid it.<br><br>
Thanks for the inputs!<br><br>
Great day and great runs to all!

 

[theia]

HOLY CARP! No way is that the same person!!!!!!!!!!!!!!!!!!!

 

[mykemp1971]

<a href="http://www.usraceworks.com/marathon/" target="_blank">http://www.usraceworks.com/marathon/</a><br><br>
Appears to be the tracking link for Richmond.<br><br>
My Bib = 359<br><br>
(cross posting this in the running thread)