Half Marathon Training, Jan. 21-27

Jill · Jan 21, 2008

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

ScratchType1 · Jan 21, 2008

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.

Jill · Jan 21, 2008

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

Jill · Jan 21, 2008

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?

Runnin-from-the-Law · Jan 21, 2008

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!

Runnin-from-the-Law · Jan 21, 2008

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.

Jill · Jan 21, 2008

Highest mileage week: 40 miles Highest mileage LR: 16 miles Goal Time: keeps being reinvented, but currently 1:50-1:55

Jill · Jan 21, 2008

Oh, come on RFTL, you've got to spill it! I did.

jebba · Jan 22, 2008

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

jebba · Jan 22, 2008

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.

RunningForT3 · Jan 22, 2008

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).

SLOjim · Jan 23, 2008

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.

MrPHinNJ · Jan 23, 2008

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.

Litchfield Hills · Jan 23, 2008

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.

Jill · Jan 23, 2008

It looks like your Thursday is quite a workout Litch.

ScratchType1 · Jan 23, 2008

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.

Litchfield Hills · Jan 24, 2008

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.

Jill · Jan 24, 2008

LOLOL ... I meant Wednesday! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

SLOjim · Jan 24, 2008

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.

MrPHinNJ · Jan 24, 2008

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.

Half Marathon Training, Jan. 21-27

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