8 replies to this topic

[Vegemite]

Ive been reading through all the threads here & Im not really sure if it is confusing me more. I registered yesterday for the Port Douglas HM, Ive been procrastinating for ages & finally bit the bullet.

I started running about this time last year - I think almost to the week! My first ever run was only 3km and I built up to the Bridge 2 Brisbane 10km (58min). Until then I havent really challenged myself with running, I really enjoy group fitness classes (Step, RPM & Attack) & weights. I did a 5km fun run last month to see if I could build up some speed (25min)& but that is about it. I think I function better with a goal & this is something I have always been keen to try.

I have a long lead time - I think around 18 weeks? Still, Im petrified! When I look online there are so many variations for training programs! Can I still keep up my group fitness classes & work that into the program as cross training?

I was thinking if I can do one long road run a week(my version of long is only 10km at the moment but I will build up!)
One interval train session on the tredddy (alternating weeks with hill sprints & speed sprints)
And one shorter run at pace? (perhaps try to better my 5km time?)

Im 40 & have two young kids (the youngest with special needs) so most of my kms are on the treadmill where they have childminding, I know I will have to work out options to get on the road leading up to this.

I did notice some people talking of ipod programs too? Any recommendations would be fantastic! And reassurances that I can do it!

[Flukey]

Well Vegemite, I reckon you will be fine going by my experience.

I am 46, started running about 18 months ago and just 5k runs. Very slow to start but now about 29mins is good for me.
I run twice a week and supplement training by doing group PT 2 days as well. Nothing serious but slowly building fitness.

I am doing a half in 2 weeks which will be my first. My longest run until 8 weeks ago was only 7kms. I did 10ks for the first time 2 weeks ago, then 12, and then 15 on Saturday. So far so good. I was tired after the 15 but recovered well and am confident I will be OK to do 21.

Considering the time you have to prepare and what else you do to keep active, you will kill it.
The only variable really is how long it will take you to finish, but what does that matter?

Good luck.

and I use Runkeeper on the iphone which updates me on time, pace, distance etc which I find helps me.

Edited by Flukey, 05 July 2011 - 12:53 PM.

[russell2pi]

If you can do 5 km in 25 minutes just off the bat like that then you are already in a pretty good position.

Don't stress about all the variation in programs out there. Most of them will have the same basic structure. One long run each week and 2-4 other runs. Depending on whether they are pitched at beginners or those with a bit more experience, the other runs might just be at an easy pace or there may be one or two tempo runs or interval sessions.

If you've mostly been doing 5-10 k, I'd concentrate on building up the long run gradually until you are comfortably able to do more than 21 km in training. That way instead of being "petrified" as you said you are, you can stand on the start line confidently knowing you will finish, and just have a bit of fun seeing how quickly you can do it. McMillan's calculator says you could aim for 1:55.

(Disclaimer, I'm a beginner too, did my first half 6 weeks ago. But that approach worked for me. It seems from other threads that some people on this forum prefer going in underdone, making just finishing into some kind of epic challenge, but I don't think this is necessary for a half for someone with a reasonable level of fitness, which your 5 km time indicates you have.)

Edited by russell2pi, 05 July 2011 - 01:31 PM.

[Vegemite]

Thankyou! I went into the 10km underdone & it stressed me out. I like the idea of covering the distance first.
FYI - I nearly vomited at the finish line of the 5km! but Im sure if I practice that speed I can do it without heart failure next time :-)
Do you guys run outdoors with earphones in or not? I worry about running early morning with them in - another reason I like the treadmill.

[Flukey]

I run with earphones. I also do all my training outdoors but find with the right type of earphone you can listen to music and still be aware of whats going on.
I use Koss which fit over the ear instead of sitting in the ear which makes them more comfortable too.

[Paul Every]

russell2pi, on 05 July 2011 - 01:30 PM, said:

If you can do 5 km in 25 minutes just off the bat like that then you are already in a pretty good position.

Don't stress about all the variation in programs out there. Most of them will have the same basic structure. One long run each week and 2-4 other runs. Depending on whether they are pitched at beginners or those with a bit more experience, the other runs might just be at an easy pace or there may be one or two tempo runs or interval sessions.

Totally agree with the above.

Now comes the "however".

russell2pi, on 05 July 2011 - 01:30 PM, said:

If you've mostly been doing 5-10 k, I'd concentrate on building up the long run gradually until you are comfortably able to do more than 21 km in training.

Running beyond 16 or 17km isn't really necessary. The consistency of your long runs is what is important, not the length of your longest.

You will not be out there on your feet too much longer on race day, as compared to your training runs.

Come race day, trust your training.

russell2pi, on 05 July 2011 - 01:30 PM, said:

McMillan's calculator says you could aim for 1:55.

No, no, no........  

The McMillan calculator's predictions are based on the runner being well trained for both the distance from which your extrapolating and the target distance. Neither of which applies to a beginner runner coming off low mileage and a short base, building to their first half marathon.

As for for half marathon advice, your biggest improvements at this stage of your runnning career will not come from intervals, hill reps, etc. Improvement will come from consistency and slowing building a base and gradually extending your long runs.

Do this and the improvement will come.

[Paul Every]

Vegemite, on 05 July 2011 - 10:48 AM, said:

. I did a 5km fun run last month to see if I could build up some speed (25min)& but that is about it.

I was thinking if I can do (each) week...one shorter run at pace? (perhaps try to better my 5km time?)

Vegemite, on 05 July 2011 - 05:00 PM, said:

FYI - I nearly vomited at the finish line of the 5km! but Im sure if I practice that speed I can do it without heart failure next time :-)

Sounds like a recipe for injury for me. New runner, flogging yourself at speed over a short distance every week.

Yes, do a few fun runs before the half, but don't run yourself into injury.

Patience and consistency is what you need. Trust me, the improvement will follow.

[russell2pi]

Paul Every, on 05 July 2011 - 05:44 PM, said:

Running beyond 16 or 17km isn't really necessary. The consistency of your long runs is what is important, not the length of your longest.

No, no, no........  

The McMillan calculator's predictions are based on the runner being well trained for both the distance from which your extrapolating and the target distance. Neither of which applies to a beginner runner coming off low mileage and a short base, building to their first half marathon.

Well, no doubt you're more experienced than me.

However, that's what worked for me. In fact I beat the McMillan prediction by 5 minutes, having only been running for 5 months. However, I doubt I could have done that if I had never run beyond 16 or 17 km as you suggest.

It's only a half marathon. No need to make a mountain out of a molehill.

[Vegemite]

I need to learn things can get taken literally on forums
I wasn't going to vomit but was uncomfortable, a good mate & prof athlete in the US said to me once if you cross the line & you are smiling you aren't putting enough in. I put 100% in I wear a hrm so can gauge my intensity from that.
I'm not really worried about time? Is that silly? I just want to finish.
Thanks for the tip on the earphones. I think I will just put one in (footpath side) on my long run this week.
Definitely my shortfall is distance & I need to build that up. Thanks for all the tips keep em coming!