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Date: 22 Aug 2006 08:15:43
From: seagar
Subject: uhhhh...now what?
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Been long distance walking for several years. Been running since April
of this year.
I am 50 years old and in decent shape. Running seems to be my new
obsession/passion and I enjoy it very much.
This year I have completed 6 events in the following order:
Half Marathon - walk only;
5K -31 min; 10min pace
5K-29 min; 9 1/2 min pace
8k-58min; 11 1/2 min pace
5mile-56 min; 11 min pace
Not particularly proud of my "completion time" however, I have run all
these events without walking or stopping.
I have been training for the past 8 weeks for a 10K run this coming
Sunday using Hal Higdon's 10K training schedule for Novice runner. This
program has me running 3 days, walking 3 days, and 1 day off, all
gradually increasing in distance. It has worked well.
My future goals are to run the Half Marathon in April '07 and then
maybe my first full Marathon in April '08.
I plan on using Hal Higdons 12 week Half Marathon training schedule
that I will begin in February '07.
**** I guess my question now is what type of "regular" weekly program
do I adhere to following this weekends 10k up unitl I start training
next February for the Half?
Really unsure about this 5 month time span. I was kind of thinking
about doing a 3 mile run on tuesday, 2 mile on thursdays and 1 long run
on Saturday in the 5 mile range. Walking on the off days. Do I just
continue doing the same thing each week or should I be setting some
intermediate goals perhaps increasing my speed a bit?
Any advice is appreciated.
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Date: 22 Aug 2006 14:17:24
From: runsrealfast
Subject: Re: uhhhh...now what?
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seagar wrote:
> Don't know if I'm up to running two consecutive days.
The friday run would be really light and easy. You want to do enough
that your not to stiff for the saturday run, but not to much that you
can't complete the sat run.
John
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Date: 22 Aug 2006 12:20:04
From: seagar
Subject: Re: uhhhh...now what?
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> I would see if its possible to add a day of running and lose a day of
> walking. This will add lots of milage to what you are already doing.
> something like this.
>
> mon-run
> tues-walk
> wed.run
> thurs-walk
> friday-run
> Sat-run
> Sund-off
Don't know if I'm up to running two consecutive days.
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Date: 22 Aug 2006 23:44:22
From: Tony S.
Subject: Re: uhhhh...now what?
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"seagar" <ncartegna@gmail.com > wrote in message
news:1156274404.922106.296440@m73g2000cwd.googlegroups.com...
>
> > I would see if its possible to add a day of running and lose a day of
> > walking. This will add lots of milage to what you are already doing.
> > something like this.
> >
> > mon-run
> > tues-walk
> > wed.run
> > thurs-walk
> > friday-run
> > Sat-run
> > Sund-off
>
> Don't know if I'm up to running two consecutive days.
On the easy day (in this case Friday), you can do a run/walk instead of
feeling you have to run every step. For example, run one minute, walk 30
seconds. Whatever ratio you decide, be consistent with it so that when it's
time to move up you'll be aware of your progress.
I started doing these for my easy runs in the early part of the season last
year on easy days, and I still do a run/walk to warm-up for 10 minutes at
the start of every run. If my legs feel really tight or sluggish I go easy
no matter what. For example, I did a hard 3.5 hour hill workout Sunday, took
Monday off, and today I ran 40 mins very easy. Since my legs felt ok, after
I warmed up, I jogged the whole run at a slow pace - but had my legs felt
too sluggish, I would have run/walked the whole thing (without guilt!),
since for me the whole point of the easy day is to refresh the legs, and
that means no muscle strain whatsoever.
Walk breaks can be done randomly, but it's much better to know what you're
doing, so you can use it to compare later. A simple way it to use 5 min
blocks, like run 3 mins, walk 2 mins, as that's fairly easy to follow on the
watch. I do 2.5 min blocks, like 2 mins 10 secs run, 20 secs walk, as this
has the most benefit for the legs, and it's not that hard to do with a watch
once you try it. If you miss the start of a break, just do it where you are
for the time you planned, and then start the next break on time. (If you're
spacing out totally, that's probably a sign you're pretty damn tired).
At least once this summer my legs were so sluggish I did 1 min 30 sec run
then 1 min walk for the entire 'run'. But I'm completely convinced that such
runs help the legs to recover better than not running. My point is to
experiment, meaning: do it precisely so you don't get lazy about it, and see
what works for you. There's a great benefit to easy days that gets missed in
all the discussion about training more and harder, and eventually you'll be
running more days per week with no walk breaks, only using them when
necessary.
-Tony
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Date: 22 Aug 2006 19:32:17
From: Donovan Rebbechi
Subject: Re: uhhhh...now what?
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On 2006-08-22, seagar <ncartegna@gmail.com > wrote:
>
>> I would see if its possible to add a day of running and lose a day of
>> walking. This will add lots of milage to what you are already doing.
>> something like this.
>>
>> mon-run
>> tues-walk
>> wed.run
>> thurs-walk
>> friday-run
>> Sat-run
>> Sund-off
>
> Don't know if I'm up to running two consecutive days.
Well only one way to find out (-;
Seriously, shouldn't be a big deal if you are already running 3x/week consistently.
Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/
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Date: 22 Aug 2006 08:24:01
From: runsrealfast
Subject: Re: uhhhh...now what?
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> Really unsure about this 5 month time span. I was kind of thinking
> about doing a 3 mile run on tuesday, 2 mile on thursdays and 1 long run
> on Saturday in the 5 mile range. Walking on the off days. Do I just
> continue doing the same thing each week or should I be setting some
> intermediate goals perhaps increasing my speed a bit?
>
> Any advice is appreciated.
I would see if its possible to add a day of running and lose a day of
walking. This will add lots of milage to what you are already doing.
something like this.
mon-run
tues-walk
wed.run
thurs-walk
friday-run
Sat-run
Sund-off
I like to take sundays off b/c saturdays are my long runs and I like to
let me knees have a day. The friday run I would suggest doing shorter
than the mond and wed runs. The sat run is your longest of the week.
Don't worry about speed work yet get your milage up first(this seems to
be a recoring message). I'm not a supper long distance guy, so for the
half marathon I can't really tell you what the aim for milage would be.
Maybe someone else can speak to that.
Good luck!
John
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Date: 23 Aug 2006 11:39:20
From: Guest
Subject: Re: uhhhh...now what?
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My background is similar to yours, I started running last year.
I also follow 3-run days/week schedule (+ two long walks 5+miles) and made
some progress.
4-miles in 29:40 min, couple of 10Ks in 47 min + a few seconds this year.
I share your concerns running two consecutive days.
I started two 3-mile days and a 5-mile day on weekends and followed 10%
rule.
Now I am up to two 5-mile days and 14 miles long on weekends (+same two walk
days).
Overall, increasing the distance without increasing the number of days has
helped me with my times on race days.
"runsrealfast" <tay01020@yahoo.com > wrote in message
news:1156260241.344553.308230@h48g2000cwc.googlegroups.com...
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Date: 23 Aug 2006 14:32:40
From: Tony S.
Subject: Re: uhhhh...now what?
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"Guest" <guest@running.rec > wrote in message
news:I7XGg.12335$kO3.7711@newssvr12.news.prodigy.com...
> My background is similar to yours, I started running last year.
> I also follow 3-run days/week schedule (+ two long walks 5+miles) and made
> some progress.
> 4-miles in 29:40 min, couple of 10Ks in 47 min + a few seconds this year.
> I share your concerns running two consecutive days.
> I started two 3-mile days and a 5-mile day on weekends and followed 10%
> rule.
> Now I am up to two 5-mile days and 14 miles long on weekends (+same two
walk
> days).
> Overall, increasing the distance without increasing the number of days has
> helped me with my times on race days.
>
Nothing wrong with walking on easy days (I used to bike ride on my easy
days), but as I said in another post, you could also run/walk on easy days
if you're not yet up to running them. Running uses the muscles differently,
and a run/walk will stimulate the running muscles without stressing them,
which is helpful to recovery.
As people begin running, a run/walk is the natural way to go, but perhaps
because so many "real" runners seem to frown on walk breaks, and because
beginners might not feel it's "real" running, this natural progression is
overlooked.
-Tony
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