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Discussion Starter · #1 ·
<b>VTLaura</b><br>
Goal Race: 2/24 - Hyannis HM<br>
Plan: Glover<br><br><b>RunningForT3</b><br>
Goal Races: 3/2 - E Murray Todd HM<br>
5/4 - New Jersey HM<br>
6/1 - Black Bear - the biggest one in my life, coming at the end of my first half-ironman<br>
Plan:<br><br><b>jebba</b><br>
Goal Races: 3/15 - Tom King Half Marathon<br>
4/26 - Country Music Half Marathon<br>
Plan:<br><br><b>Litchfield Hills</b><br>
Goal Race: 4/6/08 - Danbury HM<br>
Plan: Daniels<br><br><b>Runnin-from-the-Law</b><br>
Goal Race: 4/19/08 - Earth Day HM<br>
Plan: modified Daniels<br><br><b>BigGahoona</b><br>
Goal Race: 4/19/09 - Earth Day HM<br>
Plan: not sure yet<br><br><b>Jill</b><br>
Goal Race: 4/27/08 - Lehigh Valley HM<br>
Plan: modified Rick Morris plan<br><br><b>sauconRunner</b><br>
Goal Race: 4/27/08 - Lehigh Valley HM<br>
Plan: RW plan<br><br><b>MrPHinNJ</b><br>
Goal Race: 04/27/08 - Lehigh Valley HM<br>
Plan: Personal Plan<br><br><b>ScratchType1</b><br>
Goal Race: 5/4/08 -Broad Street Run<br>
Plan: personal version of Daniels<br><b><br>
Dankinia</b><br>
Goal Race: 5/4/08 - Eugene HM<br>
Plan: personalized plan<br><br><b>SLOjim</b><br>
Goal Races: 5/4 Avenue of the Giants (enjoy the race... run sub 2:00)<br>
9/13 Heartbreak Ridge at Camp Pendleton (lots of hills, run hard .... sub 2:00)<br>
10/12 Long Beach (run hard, even splits, 1:52)<br>
Plan: personal plan - base currently at 35-40mpw .. hold at 40mpw with speed work and short races.<br><b><br>
keriksen</b><br>
Goal Race: 5/27/08 - Madison HM<br>
Plan: Daniels<br><br><b>tigger</b><br>
Goal Race: 6/22/08 - Vancouver HM<br>
Plan: Pfitzinger
 

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Discussion Starter · #2 ·
My plan for the week calls for:<br><br>
M: Rest<br>
T: 6<br>
W: 4<br>
TH: Hill Repeats<br>
F: XT<br>
S: 4<br>
S: 12<br><br>
Not sure how that will play out. I've been sick all weekend and am going to the doctor tomorrow. I missed both last Saturday and Sunday's runs.
 

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I'll tell you it's a wonder I'm not sick with all that's going around. I guess you're better off being sick now, since you still have over two months to go until the LVHM. I hope you get well soon.<br><br>
This week will be another small mileage increase, to around 37 - 38 miles. I also want to get the long run over 14 miles on Sunday.
 

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Discussion Starter · #4 ·
Thanks MrPH. I've been sick a few times this winter. I hope this is the last of it.
 

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I always look at illnesses as step back weeks <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">....I usually don't worry about them too much. If you are on a set training plan and the HM is a ways out.... just try to get your weekly mileage and long runs back up before you worry about your speed work. If the HM is coming up soon, I'll concentrate the speed work and rely on the long runs and weekly mileage I've already done.
 

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My week:<br><br>
M: 6 miles @ E+ striders and weights<br><br>
T: 1 mile @ E + 3x (6 min. @ T w/ 1 min. @ E between sets) + 30 min. @ E + 12 min. @ T + 1 mile @ E<br><br>
W: 7 miles @ E + striders and weights<br><br>
Th: cardio<br><br>
F: 7 miles @ E and weights<br><br>
2/16 Saturday: 1 mile @ E + 2 x 1600m @ T w/1 minute @ E between sets + 5 min @ E + 2 x 1600m @ T w/1 min @ E between sets + 1 mile @ E<br><br>
2/17 Sunday: Off
 

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Can I get in on this? I have a goal race - the Earth Day half, same as RFTL. My goal is to come in under 2 hours. I have no plan. I needs me a plan. Any suggestions are most welcome.<br><br>
After last weekends 5 mile race I'm feeling discouraged about running - I did not feel good while running that race. Practically from mile 1 I just wanted it to be OVER. The next run is bound to be good though, right?
 

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Haven't posted here in a while... Last week I pushed a bit too much, and got so tired that I couldn't do my scheduled 10 miler. Since this week was supposed to be a setback one, I just switched them... and I did the 10 miler today. It was brutal, 7 degrees (so I'm in the 2008 "more miles than degrees" club now), but worked out fine in the end. I think the cold pushed me to go a bit faster.<br><br>
In 3 weeks I should have the first HM of the season.... if there's not some big storm that day. Since I've done my long run, the rest of the week will be a 5 miler, and then a couple shorter runs.<br><br>
BigGahoona, I used the Hal Higdon plan at my first races. And everybody has bad runs. It's ok to be depressed a bit... for a day... The next one will definitely be better.
 

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Discussion Starter · #9 ·
Yea, I'm not worrying about my running too much this week. I can only do what I can do, and I'm 11 weeks out from the HM. Getting healthy is more important than running this week.<br><br>
BigG, I added you to the HM list. I'm using a plan by Rick Morris which I modified. I'd be happy to send you a copy of it if you'd like to look it over. It seems like the plan RFTL has been using has really been working for her.
 

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Hi <b>BigG!</b> What about trying the Hal Higdon HM plan? I did the beginner one last year and it prepared me ok. I would just add a bit on to each of the long runs, so that you do one over 13 miles before the race.
 

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Discussion Starter · #11 ·
I forget, how did you do in the Philly HM, <b>BigG</b>? What plan were you using for that?<br><br>
Well, looks like no running for me this week. Bronchitis. I'll be back in my running shoes in 2 weekends. What am I going to do between now and then??
 

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I didn't really follow a plan for the Philly half, I had originally intended to make that my first full and had Hal's marathon plan up but then I ended up getting the new job and moving and all that stuff and just ran when I could and bumped it down to the half. Hal Higdon's Half plan - got it, I chose the intermediate plan. A tempo run is, according to Runners World, a slow 15-minute warmup, followed by at least 20 minutes at a challenging but manageable pace, then a 15-minute cooldown, which pretty much describes all of my non long run runs, but with shorter warm up and cool down times. But what does 5 x 400 5-K pace mean?
 

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I was off yesterday. Hopefully I'll get out later today, lot's of rain coming down now on top of snow and ice from yesterday.<br><br>
It won't be easy. I know I am miserable if I go that long without running. Hang in there.<br><br>
I'd be careful doing these too often. It's a recipe for getting injured. One tempo run a week is plenty, run the rest at an easy pace. Unfortunately I say this based on first hand experience.<br><br>
400 meter (~1/4 mile) intervals. You run 5 sets of 400 meters at your 5K pace. In between you rest (jog) for a period of time (not sure of that, minute or two?)
 

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Jill, you have plenty of time, better get the deserved rest now and don't push too soon.<br>
Or, if you want me to be honest, and less diplomatic: Get out there and run!!! <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> When I'm sick as a dog, feel like I can't even get out of bed, nose's all stuffed, there's nothing better than going out even for a 20 minutes very easy jog.
 

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I didn't mean to be doing them that often, it was just the way I ran. I'll try to be easier.<br><br>
Is it best to do intervals on a track?<br><br>
Jeez, I've been running for something like 5 years now but I am still such a noob!
 

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I prefer running them on a track...... that way you know you're doing the exact same distance for each interval. Between them, I will jog a half lap slow enough for my breathing to return to normal. As I've gotten older and have been more injury prone, I like doing 6X800 at 10K pace or a little faster for HM training.
 

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Thanks. It really wasn't raining that hard. I did alter my route by staying in my immediate neighborhood. That enabled me to avoid puddles and stay off of the sidewalks, which were covered with about 2 inches of slush. It was one of those runs where you just want it to be over, but when you're done you're glad you went out and did it.<br><br>
I'm no expert. I don't think a track is mandatory, but it would help you from a measurement perspective. I would think any place that you can premeasure the 400 M (or whatever) would be fine.<br><br>
Edited to add: Yeah, what SLOjim said. I type too slow.
 

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Discussion Starter · #20 ·
I, personally, don't think that a track is necessary for speedwork. What's the difference between 400ft and 420ft? 20ft, right? So what if you run that interval 20 feet long or short. It's not like we're elites trying to qualify for the Olympics. We're just folks who love to run. Sometimes even a race is off by that much. As long as you are doing some sort of speed play that's what matters most. I prefer tempo and fartlek runs over the track. The beauty of those are that you can do them anywhere and at any time. And when you are out running your race, you're not thinking "only 800m to go", you're thinking "where is that mile marker", "where is the next water stop" and "where is that darn finish line".
 
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