missing 1 week - pickup from where you left off
missing 2 weeks- take a small step back and ramp up over the course of 2 weeks to where you were supposed to be

Beyond 2 weeks, take your time returning to your CURRENT mileage and then retool your training plan from there

Well, yesterday i met with a lady whose joining my running group and we had a nice "easy" 11 mile run-per Hal Higdons Marathon schedule for me...:) I have to say, although ive run 11 miles before (Ive done several halfs) this one really got to me, and i was quite sore and stiff all day afterwards...it was DEFINITELY the heat, and i know i was VERY dehydrated as well...i carry this little 12 oz water bottle, and i was assured via email by a gentleman that there was a "water pump" around mile 4.5 to refill up my water bottle..so, stupid me drank all my water by mile 4 (it WAS already in the 80's) and then at mile 4.5, what do you know?? NO WATER!!! I had to do the last 7 miles sans water, and i was DYING of thirst....I was really happy to have the companionship of a nice lady to talk to the entire run ( i almost ALWAYS run alone) but to be honest, keeping up a conversation the last 5 miles or so was making me EVEN MORE thirsty......it was horrible-- i had to keep taking small walking breaks, and believe me we werent exactly breaking any land speed records....By the time we were done, and i sat down in my car, i was very lightheaded, naseaus, fatigued(in a bad way---long runs are usually INVIGORATING), and i had a really bad headache.....Next time i run there, i will drop off my OWN water at mile 4.5 before i run, so i have somewhere to fill up!!

Nice easy 30 minute run (45 minutes total) Saturday morning and another this morning. Today the sun was just barely coming up so my sunglasses spent most of the run on top of my head.

My 2nd 5k is coming up this Saturday.

This morning as I was running, I tried to quantify how tired I was during different segments. I'm very worried about mentally psyching myself out of running at least the first 30-35 minutes of the 5k on Saturday. I *CAN* run it (I've been doing 30 minute runs (+ warm up/cool down) 3 times a week for the last 4 weeks and C25K prior to that). I need to be aware of but not listen to that niggling voice in my head that will say that I'm overdoing it or that it's different from a normal morning run.

Ennay - Thanks. I ran on saturday just 3 miles to see how I felt. I was fine

Mk - WOW. It sounded it horrible. But you are such a trooper and you made it out!

Rocket - You will probably end up running the whole thing if you can make it 30 minutes now....GL

I ran 5 yesterday with no freaking socks. I forgot them and I WAS NOT missing my run and I said I would stop if it didn't work out. Well it worked out okay. But I had to febreeze my shoes.

QUESTION: In a HM, if you can make it through mile 8 then you can make it through the whole thing? I was told this by someone. is this true according to you vets?

Cakebatter--
I suppose the logic in that is that if you are conditioned enough to run 8 miles, you will have no problem finishing 13.....You prob could, but it might be the LONGEST 5 miles of your life!! I wouldnt train for a half and only run 8 as my longest run...not too smart.... Are you thinking about your own training and where you are right now when you ask this?? Is 8 miles your longest so far? If so, when is your half you are training for? Assuming its not his weekend, im sure you have plenty of time to tack on the milage you need....SO to go back to your question---YES< i think if you can run 8 miles NOW, you WILL be able to finish the full 13 in---3 weeks? 4 weeks? Longer?

LMAO! NO this definitely NOT my logic. LOL I was just curious as to what the meaning is/was I guess. My HM is in Sept and I am following Hal Higdons Training. Technically I am on Week 6 but I actually train a week ahead or so because I am little more conditioned than the "NOVICE" schedule but not enough for "Intermediate". I would imagine the last 5 would suck! I have a 7 mile run this weekend. Thank you for your response:D

29 minutes ran this morning (45 minutes total). I feel weird knocking a minute off my "normal" run, but that's what One Hour Runner calls for.

5k race on Saturday. Feeling good about it.

I think it depends on what you mean by "can run 8 miles" If 8 miles is the longest you've ever run and you've only done it once and the last couple miles of that 8 miler were work, then I would say no. That last 5 miles is gonna be brutal.

If you run 8 miles lots and maybe you are one of those people who isnt really training for anything and you run 4-5 days a week and you run 6-8 miles most of those days and your buddy calls you up and says "hey wanna run a half marathon this weekend?" Sure.

Did a very slow 5K today. I have been training some girls from my choir doing the C25K with the intention of doing this 5K race today. The race track was narrow and very busy and there were tons of walkers and I was going at the girls' speed so we ended up doing it in 39 minutes. Normally I can do 3 miles in about 26 minutes so not my best time! But the girls did it without stopping - they ran the whole way so they were very pleased with themselves. My OH said when we finished though that I hadn't even broken a sweat and they were puffing and panting!

Robsia - That is awesome for the girls and sure it was quite fun and rewarding all at the same time for you. I remember when I ran my first three miles I wanted to shout it to the world! Seriously!

Ennay- Yeah I have lots more more work to do....I run about 15-20 a week. I usually have two long runs say like a 5 and a 6 and throw some 3 and 4 milers in between. I have a 7 mile this weekend that i am pretty excited about.

I am going to try to squeeze in 4 miles before WW today.

I got in my 4 miles last nite .....in 44:50 might I add!!!!! I felt so good! Cross training tonight and then long run tomorrow

Way to go on your 4 miler Cakebatter!! Isnt it so exciting to constantly see yourself improve?! :) Thats one of the things i love most about running....performance wise, there is always room for improvement no omatter how good you are, and its such a great feeling to grow faster and stronger! YOull also find as you begin to lose weight, your times will keep getting faster (simply because you arent lugging around as much "dead" weight!)
As for me, ive had some pretty great runs lately (despite the fact that i am nursing a stress fracture in one of my sesamoid bones in my foot)...IN fact, ive been doing so well im going to register for a spur of the moment 10K in Colorado Springs next weekend, just so i cant test and gauge my own improvement! Its a very flat and fast course, and with the way ive been running lately, i really think i might have a shot at breaking 50 minutes! Its hard to tell though, because all of my training runs around my neighborhood involve extensive hills, so im really hoping that given a flat course ill be able to tear it up!! Anyway, thats my secret private wish, so dont tell anyone... ;) This weeknd i have my first 15 miler (for marathon training) so i guess its time i out on my big girl panties, so to speak..... Im very excited to complete it and have the opportunity to push myself farther than ive ever run.....I just hope my foot cooperates!!

Mkroyer - you are a very awesome chick! And yes you are right, when I finished my 8k on the 4th in 56 minutes I was so excited I couldn't contain myself. I am pretty amped up about tomorrows 7 miler too. Good luck with your foot on your 15 miles tomorrow. You will great as you are quite impressive! ANd I KNOW you are gonna tear up that 10k!

Did a quick 4 miler this morning......wasnt supposed to run at all, due to the fact i have a 15 miler tomorrow am (and a broken foot) however i woke up early and just felt so great i couldnt resist!! So i decided to take it nice and easy, and ended up having a FANTASTIC run....a new PR for me!! 4 miles- 30 min. 43 sec.....avg pace 7:45, best pace 5:11!!!! That sub 50 minute 10k next weekend is in the BAG!! Wahoos!!

Cake batter- how did your 7 miler go??

First 15 mile Race Report and thoughts on Potential
 

WARNING--This is a long post!! ( I suppose this is why some people have blogs!!) :)
Hey all,
so, yesterday i completed my first ever 15 mile run, which also happend to be my first ever 15 mile race...... The run was put on by the local road runners association, designed as part of their "fall marathon" training program. There wasnt a "huge" turnout, definitely less than 100 people. The race starts and i go out fast and hard---prob faster than i have any business going :) right off the bat i am running sub 8 minute miles, which eventually work themselves down to 7:00- 7:30 minute miles (i am not usually this fast)... I fall in with this lady who is NOT running the race, just out on her own, who qualified for Boston, and we run together for a couple miles before she splits off in another direction...anyway, i get to the half way point turn-around, at mile 7.5, and the race organizer is there at the water/aid station, and she yells at me "way to go!! your doing great!! Youre the 3rd place female! " WHAT THE***?!?!?! ME?!!? I think last year at this race (which was only a 10 mile race last year, i placed like 50th, or some such number). Anyway, in retrospect, i REALLY wish she hadnt said anything, because instead of it providing me with motivation and drive and excitement, it was more like a psychological b***h slap to my face :) I immediately started freaking out, convincing myself i went out way to fast (which i did, even though id been able to keep that pace for over 7.5 miles) that it was completely unsustainable, that i couldnt keep it up, that i wouldnt be able to finish...you get the drift...from that point on, my running went DOWN DOWN DOWN--FAST!! By mile 8 i was in fourth, by mile 10 i was like 8th...by the time i passed the half marathon point at 13 miles, it took every ounce of my being to maintain 9:00 to 9:30's, and then even slower, and i started having to take frequent walking breaks. I ended up finishing 10th (which is VERY Respectable, in my opinion:D) at a completely unremarkable time of 2hrs 17 minutes and change. I DID however, PR my 10K time, and my half marathon time, and for that matter, my 15 mile time (only because this was my FIRST time running 15!):D
Other than the vary valuable training experience i gained from the race, I have been left with a very loud and nagging thought since i finished it yesterday... How GOOD COULD i be?!? I mean to say, if i fully committed myself to training to be a "good" runner, how good could i be??
This time last year, i was lucky to be running 10 minute miles (of course, i was 15 pounds heavier) Now, i am able to maintain 7:30's over the course of at "least" 7.5 miles.... If i were to focus on speed, and say, excelling at the 10K distance, how GOOD COULD I BE?? At this point in my life, i am entirely consumed only with FINISHING my first marathon, i dont care if it takes me 8 hrs to do it! This is a goal i am 100% fully commited to. Everyday, day in day out, my alarm goes off at 3:30 in the morning, and everyday, NO MATTER WHAT i do my run.... "im too tired"- i do it! " my traininer made my butt so sore i cant even get off the toilet, let alone run 6 miles"- i DO IT! "My foot is broken"-- i DO IT... If i were to channel the same determination into running fast at shorter distances, could i be good? Could i break 40 minutes for the 10k?? could i break 36?? I dont know.........prob not, but maybe?!?! This has given me something to really really think about, as far as how i train for NEXT summers races.....I will see how my marathon goes, but honestly, i dont ever see myself even being respectable as a distance runner, only a finisher (which is definitely respectable in its own right!!)

Hi runners! I haven't posted here in a little while so I thought I'd drop by and check in. After you all inspired me and encouraged me to try running outside, I've been kicking butt and LOVING it. I'm up to 4.2 miles now and have signed up for my first 10K in October! I have a question for you all - my cousin wants me to do a half marathon with her in February, but is 4 months enough to go from 10K to the half? I started running in April so I'm definitely a beginner and I only run 3x/week to prevent injury, so is 4 months too fast for a 6mile - 13mile jump?

Also, if I'm only running 3x/week, should I have days where I run "easy" or 3 miles instead of 4-5, or is that not really necessary since I'm not doing much mileage?

Mkroyer - Wow, talk about inspirational! Way to go!

Thanks for the help everyone!

Hi girls I'm hoping you can help... I posted this on a tri board but I didn't get any answers/suggestions.

"Hi all... Looking for some advice on how to work my 15k plan into my workout schedule. I'm looking at following the Hal Higdon Novice 15k plan which is 10 weeks long. My 15k race is 8 weeks after my Oly race. (The 15k is in 15 weeks)

How should I handle the first 2 weeks of the 15k plan since it overlaps my oly training? Do I just ignore them and start from week 3 since I'm running anyway with my oly training? should I cut out the 2 shorter taper weeks? Or should I start working the first 2 weeks in 3 weeks before my Oly skipping one week for the oly taper (and try and blend it with whatever my tri group coach has us doing)?

Right now I can run for about 45mins I haven't tried longer ones because it hasn't been on the training schedule. Last summer I could do an hour and a half or about 7 miles, and I hope to be nearing that level again by the end of Aug.

Any Advice?

Idealmuse. I am assuming that you have the tri as a goal event. In that case I would just skip the first 2 weeks. DO NOT cut your taper (although I think 2 weeks is a bit long for a taper but stuff like that you can only figure out what works for you with trial and error and always start with the plan). I actually would probably take the week AFTER the oly at reduced volume and pace and let yourself recover and pick it up in week 4 of the plan.

What distance does your tri-training have you running? does it ever take you past the 10K distance?

Anyway, 8 weeks is plenty to ramp from 10K to 15K

mk - the truth is that marathon training is giving you the base you need. Even if you were to focus on something like the 10K, you need the miles of the marathon training to back it up. After your marathon if you wanted to focus on something shorter, keep the miles high, maybe shorten the long run to a max of 12-14 miles and put in more speedwork.

And I disagree. I think if at this point in your first marathon training program you are seeing this kind of time improvement then with time and miles you can see huge improvements in your marathon time as well. If you want it.

I've had the exact same thoughts. My first sub-2 HM i had one mile that was super fast,b ut it was mile 9 or 10 or something and I thought Hmmm...if I can do that for 1 mile? And things started happening.

Racing lots of 10K's is a great way to get faster for the marathon.

Good morning All!

I have been lurking, but haven't had much to contribute. You guys are really motivating me. I am happy to report that the day before yesterday I ran a mile without stopping for the first time in about 14 or 15 years. It was very slow, and not much compared to you all, but to me, it was a major, major deal. :D I'm on my way!

I'm wondering about windsprints....

Do any of you (or have you) done them to build endurance?

mkroyer - woot woot! awesome story, awesome time! it sounds like you did wonderfully!

i "officially" started my half marathon training program last night for my first ever hm in october. did 5km in 32:50 so, not great, but pretty good for me! i have and easy 4km thurs, 6.5km saturday and another 4 on sunday!

It is WAY too soon for windsprints. Build your endurance up by running longer. Windsprints dont build endurance they build top speed. Kind of. And they should never be done all out.

Ennay, I so agree with you! Wind sprints my hiney! :rofl: I was able to do one and it was a wrap! There is good news though...

Today I jogged for 1.5 of 2 miles. First I jogged a mile, then powerwalked half a mile and jogged the last half mile. That's a major accomplishment for me. I think jogging that 1 mile nonstop the other day really opened up something for me big time. Before I did that, I was walking through about 3/4 of my 2 mile walk/jog. So, I'm quite proud of myself today.

I have a question...

Right now it takes me 12 minutes to jog a mile. Is it realistic for me to set a goal of jogging 3 miles in 25 minutes by the end of September? Right now I'm practicing jogging about 3x a week. Four times when I'm feeling industrious.

Thanks! :)

Amay- I do not think that is a realistic goal--Sorry!?! Thats just over an 8 minute mile..pretty fast, almost 4 minutes per mile faster than what you are running now...took me over a year of running HEAVILY to be able to run that fast, and i couldnt do it comfortably till i was below 23% BF...but everyone is different of course, and im not naturally athletic, so....

Please don't apologize. I just didn't know, so I thought I'd ask. It will still be my goal, of course, but if it doesn't happen, I won't feel bad. Thanks! :)

Just to give you an idea, I have been running since November, so 9 months and I'm still not down to 25 minutes. It also depends on the weather and where you are running. My fastest 3 miles was done on a still cool day on a very flat surface with no roads. Add in roads to cross, wind, rain or sun and you can add at least a minute onto my times, sometimes more.

What a great day! :)

Monday, for the first time in 15 years I jogged a mile without stopping. Afterwards I actually threw up and was so winded I had to sit down in the middle of a parking lot. I jogged it again on Wednesday. Still struggled a bit, but not quite as bad, and I did my walk/jog for an additional mile. No vomiting...:p Today I did it and felt like going further! I was pleasantly winded, but not sick to my stomach. After the mile I walked/jogged in half mile increments until I completed 3 miles.

Whenever I go to the park or track, I usually do 2 or 3 miles of walk/jog. I think, though, that my first jog of each week will be just to see what my limit is. This past Monday is was a mile of nonstop jogging. Today, I felt like I could go more. Every Monday or Tuesday, I'm going to test myself a bit. Not ever again the point that I vomit (not purposely), but until my stomach starts to "warn" me.

I'm so excited. I'm eager to see where I am in the next few months. :carrot:

Grand Prix Classic 10k Race Report
 

Hey all-
Did a 10K in colorado springs yesterday morning...For any of you who read my last report about the 15 mile race i did last weekend, you wil prob know i went into this race with an entirely different attitude, and a huge boost in confidence... I wanted to run this race in sub 50 minutes!!! That was my goal. My previous best "official" 10K time was 56 minutes (at this same race last year).
I went out HARD-- first mile 7:10, second mile 7:10. At 2 miles i wanted to be at 16 minutes, but instead I was at 14:20... I knew i had given myself a really decent pad on finishing in my goal time! I also did not allow myself to convince myself i went out too fast (even though i did!) I told myself to just go with it, and see how far it took me! By mile 3 i was loosing a LITTLE steam- approx 7:30-7:45, and mile 4 was prob about 7:50. However, between mile 4 and 5 i got a WICKED side stitch out of NO where! It was so sharp i couldn't even breath, so i had to walk 3X during the mile, for 10-15 seconds each time trying to work it out...needless to say, that was my slowest mile at a little longer than 9 minutes. AT the point though, it was ok, because i knew i was still going to come in under goal....I gave it EVERYTHING i had, and it was HARD...so much harder than running comfortable paces over longer distances....I was constantly feeling like i was gonna puke, that my legs were turning to jello, or cramping up...it was just REALLY HARD running that fast. So hard in fact, that as i rounded the last .2 miles and could see the finish line, i had NOTHING left to push..its usually very exciting and adrenaline speeds you up, but i was seriously considering taking a walking break! :) Anyway, official time 48:45!!! avg pace 7:50 (although if it hadnt been for that darned side stich bringing my avg way down i wouldve without a DOUBT finished in under 48 minutes, with an avg pace closer to 7:30 or 7:40)
I feel like im really a runner now........

Well guys I ran my first 7 miles this weekend and I did in 82 minutes. Pretty slow but I am cool with that. I felt great. Of course my legs are paying for today ...hehehe. I am just going to do some strength training today and a tempo run. I am sad to fine out my Fiance (got engaged last weekend) has to go to MS for 3 months and will miss my very first HM! This frightens me.


Mk - WOW WOW WOW> The 15K epxerience was just what you needed you push you even further. I am glad your 10K went so well. WTG. That is only time I dream of.

Amany - I have been running since January and my fastest 3 miles is 32 minutes and some changes. I don't know if 25 minutes is feasible. BTW you are doing awesome just keep working at endurance and then work on speed.

Mk - That's so incredible! Thanks for sharing your story with us. You're so inspirational!

Cake - Congrats on 7 miles!! What an accomplishment!

Amany - Way to go! The best thing to do is take it slowly and work your way up. You'll be running longer distances before you know it and you'll be injury free!

I'm currently training for a 10K (Oct) and a half marathon (Feb). I have plenty of time so I'm building my distance kind of slowly and then closer to the races will start working on speed. Is that what you guys did or did you go for speed right away? I'm currently at 10min/mi but my longest distance is 4.25mi so I'm not sure how sustainable that'll be when I start running more miles.

I'm off to try for my first 4.5 - we'll see how it goes!

Takingcharge-- my advice is to not worry about speed, especially if this is your first 10K and first half marathon..you just want to finish at this point..worry about speed later. My marathon training has me doing zero speed work....it is all about training my body to run LONG not to run fast. However, if you feel comfortable enough to start doing speed training, now is as good a time as any. Try running intervals once a week--it helps if you have access to a track, but a treadmill works really well too, as well as a nice long flat "straightaway" or path around a lake or something. Start by running either for time or distance, such as 2 minutes hard 2 minutes easy, or 200m or 400 meters hard, then recovery jog. you might want to start with 3 or 4 repeats, such as 4 X 200 meters with 200m recovery jog in between. The intervals are not designed to be run all out at a sprint, but rather at a pace a little faster than your 10K pace, or 5 k pace. So, if you run a 10 minute mile comfortably now, you might want to do your intervals at a 9:30 or a 9 minute mile.You should be able to finish the interval without DYING, and able to maintain the same effort for each repeat. If you find you are dying and cant maintain the pace, then you started out too fast. Gradually build up to doing either more repeats, such as 6 or 8 instead of 3 or 4, OR you can increase the LENGTH, workin gup to 400, 600 and 800 meter repeats.... Good luck, i hope this helps!!

Thanks Mk! That was really, really helpful. I just got back from running 5 miles, my longest distance ever, so I'm pretty stoked about that! Granted, it was on the treadmill, so I kind of feel like I cheated, but I'm definitely still proud. Maybe if I get up to a comfortable 5-6 miles soon, I'll start working on speed. I'd love to finish the 10K in under 60 minutes, but we'll see. I'm a new runner so there's no need to rush into anything. Slow and steady wins the race, right? :)

Thanks again!

Congrats on the 5 miles Taking Charge! That is an excellent distance to be able to run "comfortably". Speed takes time--for now, be very proud of the DISTANCE that your body can now run!! Its very exciting! BTW, i dont think the treadmill is cheating at all, and i personally APPLAUD your ability to run 5 miles on a treadmill!! I would have to shoot myself in the foot, just to make it stop!! :) i get SO BORED, and then i convince myself i am too TRIED, and then i give up...it sux.

On this last day of July I plan to run a quick 5 miles. Today is not my long day as that will be 8 miles. This is the plan:
5miles today
Spin class and 25-30 minute tempo run tomorrow
8 miles sunday

What do you all think?

Hi there! I'm Jill and just started running again after giving birth to my baby (now almost 4 months--it's been a slow start :lol: ).

I had just started getting into running before I got pregnant. I think the farthest I ran at that point was 2.5 miles. Right now I'm up to 1.3 miles on the treadmill. Hoping to start running outside, but my husband works a lot, and I work from home while taking care of two kids (a just-turned-two-year-old and a 4 month old), so trying to squeeze in a run outside hasn't worked out yet.

My goal as of now is to be able to run 5K--hope to do a 5K "race" (use the term loosely because I don't really care about the competetion at this point, just want to be able to run the whole thing without stopping!) or two this year.

Can't wait to "meet" everyone!

Cakebatter- doing the spinning class BEFORE the tempo run i think defeats the purpose of the tempo run...im assuming by tempo you mean "lactic acid threashold run"? and not "Pace" run?? You need fresh legs for a tempo run, without any lactic acid already built up in them...i dont know about you, but my legs get pretty full during a spinning class!! Can you do the tempo run first?? Also, depending on your own fitness and comfort level running "long", i dont know if its a great idea to do *so* much the day before your long run, when you will really want to feel fresh. This may sound ridiculous, but one day i was supposed to run 11 miles and the day before i did speed work, rode my bike and had a Personal Training session.....If its possible to hit the wall on that short of a distance, then i did!! I could only make it BARELY 8 miles and it took every ounce of effort i had just to keep MOVING..... On the other hand, your schedule looks exaclty like the torturous things i do to MY OWN body, and its been working for me, so who am i to offer advice...? :)
ps..i really wouldnt do the tempo run the day before your long run.... Let us know how everything goes!!

Hellcatjill - Welcome

Mk_ I Can Always Look To You For Advice! Gotta Love Ya. Okay I Will Skip Tempo Altogether Until After The Long Run. But I Must Admit I Will Probably Not Skip Spin Class. It Tires Me Out But Doesn't Make Me Sore. Ty Missy. Appreciate It!

no need to skip the spin class too!!! Hope you have a great run!