18 replies to this topic

[Fitnhealthy]

Just been looking at others first half marathon times and I am seeing some fantastic quick times for the first ones. Mine was 2:28 which seems a little slow, but happy with it, but now I am wondering how much improvement I will see if I keep plodding on.

My aim is to get under 2hrs if I can (so I can aim for a marathon, perhaps). Do people think this will be possible and have other people seen such a big improvement and what time period?

Somedays I get a little disheartened with my speed as it doesn't seem to be improving much, although I have only been training reguarly since April/May. Maybe I'm a little impatient...

[Rudolf]

not giving enough info, but sure You can run next one under 2H, provided You run it when You are ready for that performance.

Firstly You should aim for 10km around 50 min

at this stage do NOT do any speed sessions, intervals etc, just continuos easy and sometimes harder pace,
most of teh session should be around 1H in time, regardless of the distance covered
once a week or perhaps every second week run 90-120 minute run in time regardless of distance.

Participate at 5-10km races.

[20thCenturyBoy]

Hard to say really, I think you are being a little impatient
I did my first (and only) half after a year's running and did it in 1:54. I'd like to think the next one could be done in under 1:50.

[Fitnhealthy]

Thanks guys I think I am being impatient, but what about if I say I would like to run under 2hrs in May next year in Christchurch, which is 9 months away. Is it a good idea as Rudolph suggests running a few races under 10k between now and next May to get faster over shorter distances?

I guess it is easy to get carried away with times lol, when perhaps I should just enjoy it. I have an aim for low 50mins for an 8.5k race tomorrow, so I will work hard and see what I can do. I am a long way off 10k in 50 mins.

[wombatoutofhell]

I agree with Rudi here. Shorter races are run at a faster pace and therefore get your body used to running faster. Don't complicate things at this stage by adding spped sessions-use races for that.
60 minute runs are a good time for your regular runs. I'd be looking at a long run of 2 hours every fortnight and on the off weeks a long run of 90 minutes. Once 2 hours becomes easy/comfortable, you may want to either push harder or go a little longer. Next May is a long way off so you have time on your side.
What's your 10km time now?

[TynoMite]

Fitnhealthy, on Aug 30 2008, 06:19 PM, said:

Just been looking at others first half marathon times and I am seeing some fantastic quick times for the first ones. Mine was 2:28 which seems a little slow, but happy with it,

Concentrate on the bold part
To use Rudolf's theory, my 10k PB is 50:38. I did 1:54.08 for the half last weekend. I know I can go faster in the half next time too. (Avoid toilet break )
If you get your 5 and 10k PBs down and mix in a few longer runs, you should carve time off your 1/2 PB.
Don't be in a hurry to meet what is an arbitrary measure though. Only measure yourself against what you can do and you'll be fine.
If in doubt, I hear the Mighty River Torrens will guide you.

[PEEKIE]

Hi Fitnhealthy,

I definitely think that your goal of running sub 2 next year in May is realistic. Consistent training will see you improve your times and working on getting quicker over ten kms will also help with your half time. How many times a week are you running at the moment? Do you do all your running on your own? Keep building your running base and as Rudolf said build up your long run to up to two hours but running it alternating weeks. Maybe try doing some of your running on grass, this always makes you feel speedier, it also poses less of an injury risk for when you start to up the pace a little. I would look at starting to add in some interval training in the next few months to what you are allready doing. Maybe joining a running group or finding a running partner who is a little quicker then you would also be an idea.

Good Luck,
Erin

[Fitnhealthy]

wombatoutofhell, on Aug 30 2008, 06:34 PM, said:

I agree with Rudi here. Shorter races are run at a faster pace and therefore get your body used to running faster. Don't complicate things at this stage by adding spped sessions-use races for that.
60 minute runs are a good time for your regular runs. I'd be looking at a long run of 2 hours every fortnight and on the off weeks a long run of 90 minutes. Once 2 hours becomes easy/comfortable, you may want to either push harder or go a little longer. Next May is a long way off so you have time on your side.
What's your 10km time now?

10k time from June was 66 mins, so pretty slow, but have 8.5k tomorrow so fingers crossed for good time.

TynoMite, on Aug 30 2008, 06:38 PM, said:

Concentrate on the bold part
To use Rudolf's theory, my 10k PB is 50:38. I did 1:54.08 for the half last weekend. I know I can go faster in the half next time too. (Avoid toilet break )
If you get your 5 and 10k PBs down and mix in a few longer runs, you should carve time off your 1/2 PB.
Don't be in a hurry to meet what is an arbitrary measure though. Only measure yourself against what you can do and you'll be fine.
If in doubt, I hear the Mighty River Torrens will guide you.

The mighty Torrens is fantastic. I will take some photos of it shortly in all its glory!

PEEKIE, on Aug 30 2008, 06:41 PM, said:

Hi Fitnhealthy,

I definitely think that your goal of running sub 2 next year in May is realistic. Consistent training will see you improve your times and working on getting quicker over ten kms will also help with your half time. How many times a week are you running at the moment? Do you do all your running on your own? Keep building your running base and as Rudolf said build up your long run to up to two hours but running it alternating weeks. Maybe try doing some of your running on grass, this always makes you feel speedier, it also poses less of an injury risk for when you start to up the pace a little. I would look at starting to add in some interval training in the next few months to what you are allready doing. Maybe joining a running group or finding a running partner who is a little quicker then you would also be an idea.

Good Luck,
Erin

4 runs a week at the moment, one run a week with a group. I have ran on grass once or twice and it feels good on my legs.


I have been told to run all my long runs slowly and comfortably, but is there a possibility that I am running too slow?

[Rudolf]

Fitnhealthy, on Aug 30 2008, 07:36 PM, said:

I have been told to run all my long runs slowly and comfortably, but is there a possibility that I am running too slow?

not really, as You become fitter the easy and comfortably would become gradualy faster.

Read this forum :

http://www.runningah...s/LOWHRTR/Forum

[sunny1]

Patience, Darling! Just enjoy every run you are doing. You are going well - mixing up longer and shorter distances, running with groups and alone, and being persistant!

(I ran a fair bit in my 20's, and have been running now since ?[have to check my profile, a bit memory challenged this morning!!] and I am only doing my first 1/2 today! ie previously daunted by the look of the distance, not much confidence and now lots of 'base work' before even attempting. )

Those who do their first in around about 2 hours will have to work hard to improve subsequent times.


One day you will be able to look back and marvel at your improvements.

Sincerely
S1

[Wedged]

If you want something bad enough you can acheive anything!

[Fitnhealthy]

Thanks everyone for your fantastic advice. I had just had what I classed as a few bad races and goal speed sessions, but I had my 8.5k race yesterday and was very happy with the effort I put in, the way my body felt and my time of 51:xx (my watch said 51:27).

I like that Staypuff "My coach calls them demons the little voices tha make you think your not doing well."

I will remember the demons next time they appear and fight them off...

[Shankate]

Hi FnH!!

I am very optimistic about you cracking 2 hours.... you have plenty of time to achieve that goal.

My first 1/2 last year I was aiming to go under two hours and felt good when I set a 10km PB during the race. I finished in 1.42 so needeless to say was thrilled - especially as I hadn't put any pressure on myself to go anywhere near that. In the same vane, I did 1.39 a few months later, and once again I hadn't aimed to do a PB, I just saw with about a km to go that I could potentially go under 100 minutes (which I guess was an idea I'd been flirting with).. so put the skates on over the last km!!

I think it depends on what you find works for you. Some people perform really well putting pressure on themselves and setting challenging goals but I'm a bit precious so prefer to set reasonable goals and then be constantly surprised when I achieve beyond them (and not too devastated if I don't). I think it's like having a little insurance policy

Good luck FnH and .... stay FIT 'N' HEALTHY

[Rudolf]

Fitnhealthy, on Sep 1 2008, 08:54 AM, said:

Thanks everyone for your fantastic advice. I had just had what I classed as a few bad races and goal speed sessions, but I had my 8.5k race yesterday and was very happy with the effort I put in, the way my body felt and my time of 51:xx (my watch said 51:27).

I like that Staypuff "My coach calls them demons the little voices tha make you think your not doing well."

I will remember the demons next time they appear and fight them off...

well done, congratulations.

8.5km results was a pace for 10km=60:32

Just keep running at 7-8 min/km pace and extend the distances - the time on the feet.

[runninguphill]

My goal is also to crack 2 hours and all I can say is that it's hard. Have done 3 half marathons now with times varying from 2.07 - 2.00.03 (so close!!). Having a goal time is great but can also be disheartening when you keep trying but don't quite get there. Why not aim to go under 2.15 first? My last half was my slowest and I just had to be happy with finishing and not walking. It is not right to feel disappointed with yourself after running that far, so maybe setting a goal that is not quite so far from your last effort will be more satisfying.

[lactatehead]

People can make huge improvements if they are prepared to do the right training and be patient.

A regular CR springs to mind. He joined our club as a 40 something fun runner who ran 10k in about 1 hour. Over the course of a couple of years he has got his time down to around 36 or 37 minutes. I am sure that his half times were over 2hrs initially but now he is looking at 80 minutes.

Self belief and determination seem to be the key ingredients.

[Itsfunatthebackofthepack]

runninguphill, on Sep 6 2008, 06:31 AM, said:

Having a goal time is great but can also be disheartening when you keep trying but don't quite get there. Why not aim to go under 2.15 first? ... It is not right to feel disappointed with yourself after running that far, so maybe setting a goal that is not quite so far from your last effort will be more satisfying.

lactatehead, on Sep 6 2008, 10:45 AM, said:

People can make huge improvements if they are prepared to do the right training and be patient.

Self belief and determination seem to be the key ingredients.

FitnHealthy I really like the advice quoted above. You know me well and you know that like you I would love to run faster. I am finding that if I set a realistic goal, add a little and make this my publicised goal I am able to relax in my races and as I relax I get faster without feeling as though I am trying. Case in point is the Adelaide half. I wanted to set a PB but stated publicly that 2:25 was my goal. I knew that 2:25 should be easy. At the 8 km mark when I knew that 2:25 was a formality I set about successfully creating a new PB. (Aside, the grin on your face told me that you were happy for me, thank you).

You are putting in a lot of training, probably more than me. I feel strongly that eventually the desired extra speed will come. As for determination having taken 2 km to get past you this morning in the CR Challenge let me assure you that you have this quality as well. My heart rate monitor read out shows that I was working very hard (PS Thank you, it is what I needed)

Finally let me add that experience is a great teacher. The lessons that I learn from the races I have already run are of great assistance in helping me to run faster. We cannot get experience until we have a go and run the risk of failure.

[sunny1]

staypuff, on Sep 1 2008, 07:32 AM, said:

My coach calls them demons the little voices tha make you think your not doing well.

These little demons pop into my head, especially after races, when all of my other Friday running friends do better than me. I have to remember how much more experience they have, and also why I am running in the first place - which has nothing to do with being faster than them.

Congratulations on your run 'yesterday' - you flew off at the start!

'Just keep running!' (Dory, Finding Nemo).