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Discussion Starter · #1 ·
I just signed us up for a three-week race series starting Sunday - it's a 3 miler, a 4 miler, and a 5 miler. The first two should be no problem, as it's the long run distance on my training program for that week. And I'm just trying to finish these, I am working very hard at not obsessing over my pace (looking at last year's times, I will be close to DFL in all three).<br><br>
The last race is what I'm struggling with - my long run that week steps back to 3 miles, so my options are:<br>
1) walk the first two miles, then run three miles<br>
2) walk a mile, run three miles, then walk a mile<br>
3) run as much of the 5 miles as possible<br>
4) something else.<br><br>
If I go with trying to run the whole thing, do I adjust my other weekly runs to compensate?<br><br>
Here's the Higdon plan I'm following. I'm on week 3 this week, the 5 mile race is in week 5. I included up to week 8 as that's when I hit the 5 mile distance.<br><br><br><div style="text-align:left;"><b><span style="color:#FF0000;">Week 3</span></b><br>
1.5m run</div>
3 m run<br>
1.5 m run<br>
3 m run<br><b>9 total miles</b><br><br><div style="text-align:left;"><b><span style="color:#FF0000;">Week 4</span></b></div>
2 m run<br>
3 m run<br>
1.5 m run<br>
4 m run<br><b>10.5 total miles</b><br><br><div style="text-align:left;"><b><span style="color:#FF0000;">Week 5</span></b></div>
2 m run<br>
3 m run<br>
2 m run<br>
3 m run<br><b>10 total miles</b><br><br><b><span style="color:#FF0000;">Week 6</span></b><br>
2 m run<br>
3 m run<br>
2 m run<br>
4.5m run<br><b>11.5 total miles</b><br><br><b><span style="color:#FF0000;">Week 7</span></b><br>
2 m run<br><div style="text-align:left;">3 m run<br>
2 m run<br>
3 m run<br><b>10 total miles</b></div>
<br><b><span style="color:#FF0000;">Week 8</span></b><br><div style="text-align:left;">2.5 m run<br>
3 m run<br>
2 m run<br>
5 m run</div>
<b>12.5 total miles</b><br><br>
thanks so much for the help...
 

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My advice would be to incorporate walking earlier on, in minute increments rather than miles if you are still building up to the distance. Like a 2/1 or 3/1 ratio run/walk. Just a thought. If you do decided to do that though I would suggest doing it during your other runs as well.<br><br>
Have fun and good luck<img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> You're going to do great!
 

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Not trying to hijack the thread, but what is the rationale behind running/walking a ratio of 2/1, 3/1, or 4/1?<br><br>
I know that the Galloway plan calls for running/walking a similar ratio. But why not run/walk a different ratio, such as 7/3? Or, why not just run and then walk periodically without necessarily looking at your watch?<br><br>
I'm thinking of running/walking for an upcoming fall race and wondered about the rationale. I currently run/walk in a ratio of 7/3 on my treadmill, and for the my longer runs and the race I am planning to run/walk but I don't like the idea of looking at my watch obsessively. I don't have a fancy watch in which I can program an alarm for certain intervals.<br><br>
Susan
 

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um? can you run the 5 mile distance?<br>
since week 4 has you doing a four mile and the theme seems to be add a bit take a bit back...<br>
I'm thinking you could run the 5 and trade in a 2 mile for a bike or cross training. You'd still hit the target milage.<br>
if you have to walk/run it that's fine as well. Whatever you feel most comfortable with. An extra 2 miles in an early training schedule is not something to really stress about.<br>
What are you training for? And don't worry about the DFL it's better than a DNS, DNF or a SOC (Still on Couch)
 

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Why don't you just skip the 5 miler and run that distance when you are ready? There are lots of races out there.
 

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Discussion Starter · #6 ·
won't know until I try, really. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> since my longest run evah was Sunday (and a whopping 3.5 miles), I'm not sure, but I'm generally game to try. I just don't want to get hurt or mess up my training, so the question is really, should I <b>try</b>?<br><br>
the plan is this: build run (and general) fitness until late april. in early may, move to a balanced oly training plan with my A race on 8/24. work in 4 sprints (6/22, 7/15, 7/27, 9/6) and random running races throughout the year to keep things interesting. oly goal is to run the whole run, which will mean that overall I have a good base for the distance, and can then build on that for the next year.<br><br>
At least for now, I'd like to avoid planned run/walk splits, as I'm trying to mentally be capable of running continuously.
 

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Discussion Starter · #7 ·
because I'm cheap? the races are $20 each, or $45 for the series. Plus there is a cool three part finisher's medal. I'm also making my much-faster husband run the 4 miler with me, so he gets the 5 miler to play.
 

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The reason I suggested doing a ratio (regardless of what it actually is) is b/c I think it is an effective strategy for newbies trying new distances. If you're comfortable running the entire distance, then GO FOR IT--just go a little slower in the beginning.
 

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I'll second starting slower than you think you need to. Everyone goes out to fast, you will See it again and again in RR's yet still we all do it. So don't be surprised to be much more winded in the race, right off the bat, than you are in training<br><br><i>if the 3.5 felt o.k. and you had no shin splints or other ridiculous pains in the couple days after I think you should be o.k.. Preparing yourself for the whole distance is great. Just bear in mind you have a bigger goal and if 5 isn't working it is o.k. too</i><br><br><i>Good it looks like you are planning well</i><br><i>Also, there is nothing wrong with a walk break, especially when you are building. Alot of us would never be where we are if we didn't stop and walk now and again. Regroup, stretch a calf, or a hip or just take a deep breath and refocus. I'd say the best advice to give is to listen to your body. At this point, if it hurts, walk. You'll be doing a 4 mile run in training the week before so that will give you a better understanding of how it'll go. if that goes well, the extra mile isn't going to hurt your training plan. Don't let that be a concern. This plan ramps you slowly, so you'll be much less likely to get injured.</i>
 

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Another option is 5 min run / 1 min walk. If you train with this or any other strategy of run/walk, eventually your body will acclimate to just running without the walks. The 5 min run can be at a pace or effort to that of a 2 or 3 mile run pace, and the walk is smooth and slow, to let the body recharge for the next effort.<br><br>
I too started out with Higdon plans, then walk / run, then one day just kept running. It can be done!
 
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