12 replies to this topic

[ozzyaaron]

I just completed my 3rd C2S in Perth (2x 12 and just recently a HM) and have been running for just over two years. I have bounced around between 3-4 5km runs a week up to running 100-120km/wk for a month or so. For most of this time I have maintained cycling 100-200km/wk, weights 3-5 times a week and jiu jitsu 2-3 times a week. I keep fairly active

However lately I have been finding it hard to fit in the required 1-2 hours of prep, run, shower, cool down that are required for a long run during the week adn weekends I have a 10-15km run pretty much every Sunday with friends, or a local event. This also coupled with seeing my Dad have to have a second knee surgery to replace worn cartlidge in his other knee probably down to years of running.

I enjoy running but have recently started doing hill sprints after work and really dig that. I tend to run to and from the hill (about 5mins each way) then do 20mins of hill sprints and that's a 30min run. I'd like to integrate these nto my training.

Long story short I'd still like to run the odd HM, I really enjoyed the Perth HM, and the C2S HM and will prbably do the Freo HM. I run the C2S HM after a months break from running (I did a couple of hill sessions the week before, but other than that nothing) and found the last 3km a bit trying but the rest was running very well. I'd like to do it on less KM though due to body damage and time constraints. I'd also like to lean out and have read time and again that hill sprints adn HIIT is great for that.

Currently I'd like to train in the following way each week :

2x30min HIIT
1x10km hard
1-10-15km social

this cuts out 2 12km+ hard runs and replaces them with sprints.

I feel that if I keep this up that a HM here and there shouldn't be too trying. What are people's thoughts? I'll be retain 3x gym weights sessions of full body heavy weights, 2x jiu jitsu and about 100km/wk on the bike.

Thanks, just looking to keep runnign fun but have the ego of being able to at least do HALF a maraton and take care of my poor old knees!

[Crunchie]

Hi ozzyaaron

I'm no expert, in fact I'm a complete beginner (about to do first HM in 2 weeks) but the training program you've suggested is not too dissimilar from the one I'm following (except that you're doing WAY more cross training than me). Under my program I'm also running 4 times a week, normally 2 hard interval training sessions, 1 easy run, and 1 "easy" long run, which gets longer each week.

My only advice would be to slowly increase your long run each week so that it peaks at say 18km 2 weeks before the race.

[ozzyaaron]

Crunchie, on Sep 7 2008, 12:39 PM, said:

Hi ozzyaaron

I'm no expert, in fact I'm a complete beginner (about to do first HM in 2 weeks) but the training program you've suggested is not too dissimilar from the one I'm following (except that you're doing WAY more cross training than me). Under my program I'm also running 4 times a week, normally 2 hard interval training sessions, 1 easy run, and 1 "easy" long run, which gets longer each week.

My only advice would be to slowly increase your long run each week so that it peaks at say 18km 2 weeks before the race.

Thanks for the reply

I was running 5-10km 4x a week a while back (most 5k) and decided to do the Perth HM two weeks out so I did a 12, 14, and 20km run in the week beforehand and then cruised the Perth HM, it was crap weather, but a really enjoyable run!

I'm hoping that the amount of running and other sport I'm planning to do will keep me 1-2 weeks from doing a HM easily. I really enjoyed the Perth HM the entire time, so I'd like to keep in that zone where a HM is quite easy.

Now to find some suitable hills around Maylands and West Perth !!

Thanks again.

[Goughy]

I'm following a training program for a HM, and there are no distances involved in it, it's all time based. The longest run is 90mins, and at my best I figure I'll do 12 to 13k in that run. There is also a website someone mentioned here, macmillon or something where you can enter your current best time for a distance and how hard you want to train and how long till the run and it creates a training program for you.

Even in that one, the longest week was like a total of 13miles in the week. So I'm guessing it's not necessary to do the distance before, as long as the training is right.

My mate ran close to that distance though twice before his first HM, and he's kicking butt now.

[Isthisnametaken]

Goughy, on Sep 11 2008, 07:02 AM, said:

I'm following a training program for a HM, and there are no distances involved in it, it's all time based. The longest run is 90mins, and at my best I figure I'll do 12 to 13k in that run. There is also a website someone mentioned here, macmillon or something where you can enter your current best time for a distance and how hard you want to train and how long till the run and it creates a training program for you.

Even in that one, the longest week was like a total of 13miles in the week. So I'm guessing it's not necessary to do the distance before, as long as the training is right.

My mate ran close to that distance though twice before his first HM, and he's kicking butt now.

Here is the link to what you are referring to: http://www.mcmillanr...gcalculator.htm

[JustinS007]

ozzyaaron, on Sep 6 2008, 01:39 AM, said:

I feel that if I keep this up that a HM here and there shouldn't be too trying. What are people's thoughts?

No problem at all. You might not do the best you possibly could if you did specific training, but I doubt you'd have a problem getting through the distance if you pace yourself correctly.

J.

[penski]

JustinS007, on Oct 2 2008, 03:00 PM, said:

No problem at all. You might not do the best you possibly could if you did specific training, but I doubt you'd have a problem getting through the distance if you pace yourself correctly.

J.

A mate of mine ran his first HM in a time I have never come close to (around 1:40) after running just 6km every weekday from Brisbane City to the Regatta and back. I am a running coach myself and it conflicts with everything I thought I knew.

I have run one or two HM's per year for the past 4 years and generally complete them in about 1:50 whether I do specific training or just run about 25k's per week like this year. I also cycle and do gym work. Provided you aren't looking to break records, consistency in training over the years is the secret to finishing.

Ron

[walshy2]

you can do it for sure, just pace yourself nicely and you will be fine

[Lach]

This year i completed my first Sydney city to surf and first half marathon (bridge run). My prep for the C2S i was riding 80-100km riding to and from work, 1 or 2 11km runs and 1x1 hour boot camp style session. I ended up finishing the 14km in 63 mins.

So for the HM i decided to ditch the bike for some more running. I was doing 2x11km runs, 1 shorter faster run and 1 intervals session and still doing 1xboot camp session. The weekend before the HM i thought i better actually try the distance to see what i was in for. This training got me 1:29.03 in my first half marathon, i couldn't believe it.

So i think with all the cross training that you are doing you should sweet and be able to keep your ego intact.

Edited by Lach, 04 October 2008 - 04:00 PM.

[lactatehead]

ozzyaaron, there aint no substitute for running. If you are looking to run a HM then the more running the better. Long hards runs will give you much more benefit than anything else. Hills are good too but you have to get the balance right. You are only running four times a week so 2 hill sessions is too much. You`ll end up having very strong leg muscles but very little aerobic fitness. I reckon you should do 2 x 10-12k, 1 x hills and extend your long run to 20k or longer.

[Cl@rkey]

A couple of things I would be asking:

Why do you want to run HM if you aren't wanting to put in the training to run to your potential?
If its just about participating and completing, then your current training and other exercise will be just fine. In fact I'd simplify it further to suggest that you only do the sessions you enjoy.
If you want the best HM time you can achieve, then you need to change your schedule and priorities. As LH said - no substitute for running.....

Why are you worried about wearing out your body? Unless you have a confirmed genetic weakness in the knees etc, there is no way to be sure that either your Dad's knees wore out from running, or that yours will do the same thing. Some people believe running strengthens the cartelidge....

If you love it - get into it. If its just one part of many parts then just do what you enjoy, but realise your results will always reflect your training.

[Rudolf]

general answer - people can complete marathon without training, so to complete occasional half is possible.

HIIT answer - I only briefly tried this for few weeks, it is intersting, did lots of reading than, and I know lots of poele claim quite a significant running improvements and fast times at races at various distances.
I see it just as another system, although somehow not acceptable to typical runners thinking.
You will likely NOT break any world records and not win any medals, but You likely will beat most of the fun runners.

There used to be a runner here on coolrunning (Victorallias) who was trying his own modified version of the HIIT applied to running and had his discussion topic, but he got abused and discouraged to a degree, that he quit this forum and is now posting on his own blog, when the comments are turned off, so people can only read, but not abuse.
Following his progress I have a feeling that his version somehow does not work, he is changing it lately but still focusing on other aspects that on the physiology of the training sessions.

So just my warning - do noy expect too much support with this method on this forum, You would be advised all the time to dropp it or change it to traditional running system.


as for the body damage and long term injuries - in my view running if done properly will not cause damage, usually there are 2 issues :
1- wrong biomechanics connected with the wrong shoes, more complicated and more cushioning the shoes, more likely the wrong biomechanics, this principle leads lots of runners to go to minimalist shoes, barefoot or near barefoot, lots of topics on this on this forum.
2- wrong nutrition, more You exercise, and better You perform, the nutrition becomes more critical, like You would not use the same engine oil and petrol from You car to the aeroplaine or for the formula 1 racing car.
what is normaly considered acceptable or even heaalthy food for usuall population is not acceptable for body of hard training athlete of any sport. Sport special food and drinks are part of the problem, not part of the solution.

good luck, and stick with what You trully believe in, but be sensible and look for teh feedback from the body al the time, do not bang the head against the wall, just because the EGO is so big that it does not want to admitt that some of the training strategies are wrong.

[shortarse]

Running is FUN! If you want to do it, do it! Just don't push the pace in races. I've done 3 HMs this year with very inconsistent and little training and have got my time to sub-100minutes. You'll be fine!

shortarse