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778097 Views 4,445 Replies Latest reply: Nov 2, 2013 9:49 AM by angelaswindow RSS Go to original post 1 ... 281 282 283 284 285 ... 297 Previous Next
  • Soulsong Pro 70 posts since
    Aug 19, 2007
    Currently Being Moderated
    4,230. Oct 30, 2011 7:24 PM (in response to Kristy in NC)
    Calling all Penguins (slow runners)

    Kgb, I followed Hal Higdon's training plan for my first half marathon.  His novice plan has four days of running per week.  Week one is two 3 mile runs, a 2 mile run, and 4 miles for your weekend long run.  It sounds like you are definitely ready for that!  The mileage increases slowly so that by week 11 you peak at two 5 mile runs, one 3 mile and a 10 mile long run - looks sort of scary now but you'll be ready for it.  I have mild asthma myself and made it through all twelve weeks with only a plant-related injury to slow me down. 

     

    For your first half I would definitely work on distance rather than speed.  Once you're comfortable with the 13.1 mile distance, you can start adding speed work.  I tried to run on a hilly route once or twice per week when I was training for my first half, because the Madison course finishes on a pretty brutal slope.  You might be able to track down a course map and elevation profile for you goal race to help you decide how much time you need to spend on hills.

     

    So that's my two cents - however, I've only run 2 half marathons and I haven't been running for quite a year, so probably we can find a more experienced penguin around here to give you better advice. 





    First race: Iola Trail Run 5K - 4/17/11 43:18.62

    Hope Starts Here 10K - 5/7/11 1:05:10

    Madison Half Marathon - 5/29/11 2:16:46

    Dirty Girl Wisconsin - 8/20/11 (untimed)

    Haunted Hustle Half Marathon - 10/29/11 2:25:11

    Half is Good Enough for Me - 3/24/12 2:21:38

    Madison Marathon - 5/27/12

  • lacrolix Rookie 1 posts since
    Oct 31, 2011
    Currently Being Moderated
    4,231. Oct 31, 2011 6:24 AM (in response to Soulsong)
    Calling all Penguins (slow runners)

    just wanted to say hi. new to active.com not so new to wogging. already completed a couple of 5K's starting the C25K program tomorrow. hope to finish a 5K w/o taking any walking breaks before the end of the year.





    Aug. 2010 started wogging @ 440 lbs.

    Sept. 2011 1st 5K Oly Run @335 lbs. time 46:56 / 15:08M pace

    Oct. 2011 5K Dash 4 Disabilties with HILLS @330 lbs. time 46:25 / 15:03M pace

  • Kristy in NC Pro 134 posts since
    Feb 14, 2011
    Currently Being Moderated
    4,232. Oct 31, 2011 11:09 AM (in response to Soulsong)
    Calling all Penguins (slow runners)

    Thanks Soulsong.  Is he the trainer that teaches a walk/run process?  do you do that?





    Kristy in NC

    3/12/11 - St. Patricks Day 5K - First 5K - 43 min

    7/4/11 - Peachtree Road Race - 1hr 30 min

    9/2/11 - BB&T Sunset 5K - 40:48

    10/22/11 - Rocktoberfest 5K - 38:53

    11/5/11 - CommYOUnity 5K - 37:22

    11/24/11 - Butterball 5K - 37:03

    3/25/12 - Charlotte Motor Speedway 5K - 34:21

  • Mikala_SF Pro 87 posts since
    Apr 14, 2008
    Currently Being Moderated
    4,233. Oct 31, 2011 11:26 AM (in response to lacrolix)
    Calling all Penguins (slow runners)

    No wogger here - I am a runner no matter how slow I run.  I will never believe this more than when I'm actually running.  When I'm running I have no doubt what I'm doing, while my heart beats fast, sweat on my brow, feet hitting the pavement. 

     

    Sorry, just had to get that out. 

     

    I am nearing the end of c25k.  Week 9/Day 2.  I do each week twice so I have four more days of Week 9 then I'm on my own.  I've pretty much decided to add 2 minutes every two weeks until I'm up to an hour.  When I can run for an hour then I will work on pace.  When I run on the treadmill I do intervals to avoid boredom.  I don't do it to speed up by I know it will have that effect by default.

     

    When I started exercising in late 2007 I couldn't even do the warm-up walk of a "brisk" 5 minute walk.  Lots of stuff between then and now but the main thing is I'm doing a sprint triathlon this Saturday!!! Getting nervous - it's getting so close!





    My weight loss blog, pictures, etc (started in 2007):

    http://diaryofanaspiringloser.blogspot.com

  • Ogr44 Legend 316 posts since
    May 24, 2008
    Currently Being Moderated
    4,234. Oct 31, 2011 8:03 PM (in response to Donna914)
    Calling all Penguins (slow runners)

    Good day all;

     

    Managed a PR this weekend at MCM 10K - about a min ahead of my run last year.  weather was nice considering we got early snowfall this year.  Not as much in DC  as out my way further west.  Nothing like they got north of us...

     

    I've definitely managed to speed up a little and even managed roughly 10min/miles for the first 2+ - Including needing to slow up on the bridge over the river as it was quite icy when I crossed.  I also moved up to finish inside the first 5000 - I was number 4861 - next year I am shooting for finishing in first 4500....for comparison, i was number 5245 last year.  I keep up the progression I should be in the first 1000 in about 10 yrs...

     

    Hope everyone had good weekend





    races in 2013 - Always trying to keep moving

    31 Dec 2012: Fairfax 4 miler: 49:34

    10 Feb 2013 Run your heart 2013 35:30

    Please check out this site: http://www.exceptionalcomfort.blogspot.com/

  • Soulsong Pro 70 posts since
    Aug 19, 2007
    Currently Being Moderated
    4,235. Nov 1, 2011 10:21 AM (in response to Kristy in NC)
    Calling all Penguins (slow runners)

    Kgb, Higdon has his runners walk at every aid station.  The fellow with the very structured run/walk program based on your predicted pace is Jeff Galloway, who also has free training schedules on his website.  I have not tried his training method but I have heard many good things about it.  He has you peak at a 14 mile long run, which a lot of people prefer since you are then confident on race day that you can run 13.1 miles. 





    First race: Iola Trail Run 5K - 4/17/11 43:18.62

    Hope Starts Here 10K - 5/7/11 1:05:10

    Madison Half Marathon - 5/29/11 2:16:46

    Dirty Girl Wisconsin - 8/20/11 (untimed)

    Haunted Hustle Half Marathon - 10/29/11 2:25:11

    Half is Good Enough for Me - 3/24/12 2:21:38

    Madison Marathon - 5/27/12

  • Mikala_SF Pro 87 posts since
    Apr 14, 2008
    Currently Being Moderated
    4,236. Nov 1, 2011 11:58 AM (in response to Ogr44)
    Calling all Penguins (slow runners)

    That's my kind of pacing in goal setting! 

     

    Ogr44 wrote:

     

    "I keep up the progression I should be in the first 1000 in about 10 yrs..."

     

    Hope everyone had good weekend





    My weight loss blog, pictures, etc (started in 2007):

    http://diaryofanaspiringloser.blogspot.com

  • MouseRN Pro 135 posts since
    Feb 15, 2009
    Currently Being Moderated
    4,237. Nov 2, 2011 12:40 AM (in response to Donna914)
    Calling all Penguins (slow runners)

    Well, I went to my family doc yesterday because of the continued ITBS pain. The night before I had remembered that a massage therapist a few years ago had mentioned that my hips were uneven...something that didn't bother me because I was fairly inactive. Anyway, realizing that I began thinking that it may be due to a leg length difference. That was confirmed today with a visual exam (possibly as much as ½" shorter on the left) and I have xrays of the hips/legs awaiting readings by the radiologist right now. Looks like I'll be going to PT for strengthening and an accurate measurement of my legs. I went out and got a ¼" heel lift today, but now it feels like my left leg is higher than the right. I'm going to keep training as much as I can and hope for the best. Gonna hit the gym in the morning to begin back on my strength and core training. Anyone else have issues with leg length differences? What has/hasn't worked for you?

  • crimsoncomet Rookie 4 posts since
    Sep 11, 2009
    Currently Being Moderated
    4,238. Nov 2, 2011 7:05 AM (in response to Donna914)
    Calling all Penguins (slow runners)

    Who knew there were so many of us? I just discovered this thread. There are many responses -- more than I could read -- so forgive me if I repeat:

    First, I love the Hal Higdon plans and have admired him since my teens, when I went to school with his kids. I was not a runner then.

     

    Second, I also lost about 30 pounds slowly over the course of a few years through running/walking. I found that my running got faster and better every time I broke a plateau and lost another 5 pounds. To lose weight, the South Beach Diet was what I had the most success on, and the lean protein in it helped me to build muscle. I still tend to walk about 1/4 of the time in my normal 3-mile runs, with a little less walking if I'm in a race.

     

    Third, I highly recommend racing, and if you can do a 5K, you can try an 8K next, such as the one in Hal's and my hometown of Michigan City, Ind. It's called the Tower Run. But beware -- most of it is on beach sand and it will take you a while. But it's fun and interesting.

     

    Fourth -- I just did my first marathon team relay in the Baltimore Marathon, which was exhilarating. My part was 6.1 miles, which was no harder than the 8K (5 miles) I did in Michigan City on sand. There was something so emotionally gratifying about being part of a team, being relied upon by the team, and getting encouragement along the way from the city residents whose neighborhoods we ran through. It was the longest I had ever run. I did walk some of it now and then, but my team was fine with that.

  • Soulsong Pro 70 posts since
    Aug 19, 2007
    Currently Being Moderated
    4,239. Nov 5, 2011 5:37 PM (in response to crimsoncomet)
    Calling all Penguins (slow runners)

    Crimsoncomet, welcome!  After training for the Madison Half Marathon with Mr. Higdon's plan, my running buddies and I all feel like we know him.  We can often be heard saying things like, "You know, Hal says . . . " So very cool that you are from the same town!

     

    The marathon relay sounds so fun!  I should see if there is one nearby.  I am finding that races are so much more enjoyable when I can get my friends involved.





    First race: Iola Trail Run 5K - 4/17/11 43:18.62

    Hope Starts Here 10K - 5/7/11 1:05:10

    Madison Half Marathon - 5/29/11 2:16:46

    Dirty Girl Wisconsin - 8/20/11 (untimed)

    Haunted Hustle Half Marathon - 10/29/11 2:25:11

    Half is Good Enough for Me - 3/24/12 2:21:38

    Madison Marathon - 5/27/12

  • Ogr44 Legend 316 posts since
    May 24, 2008
    Currently Being Moderated
    4,240. Nov 9, 2011 7:15 PM (in response to Donna914)
    Calling all Penguins (slow runners)

    Hope everyone is doing well - I've been on and off recently and find it hard to keep up sometimes.

     

    I am shooting to break 9 min/mile this weekend for my race - of course its only a one mile race!





    races in 2013 - Always trying to keep moving

    31 Dec 2012: Fairfax 4 miler: 49:34

    10 Feb 2013 Run your heart 2013 35:30

    Please check out this site: http://www.exceptionalcomfort.blogspot.com/

  • jpconner Rookie 1 posts since
    Nov 11, 2011
    Currently Being Moderated
    4,241. Nov 11, 2011 10:05 AM (in response to Donna914)
    Calling all Penguins (slow runners)

    I'm 60 years and never ran in my life. I was absolutly sure that I couldn't do it. My son bought me running shoes for fathers day and the guilt of not using those beautiful, and very comfortable, running shoes got to me. (That was his plan, and it worked). Last week after a few months of tread mill work. I snuck away by myself on a Saturday morning and actually ran a 5K. Completly blew myself away that I could actually run 3 miles, I actually did it! Pretty slow but I didn't stop, amazing, the Couch to 5K program worked, although I wasn't able to follow it exactly. I'm running with my grandson tomorrow then with my son on 11/19.............For all of you that think you can't do it, I'm living proof that it can be done even at 60.......................

  • Ogr44 Legend 316 posts since
    May 24, 2008
    Currently Being Moderated
    4,242. Nov 11, 2011 8:16 PM (in response to jpconner)
    Calling all Penguins (slow runners)

    Good for you!  I started running when my son decided to run XC in high school.  That was 4+ years ago.  I'm still slow but  I am still out there.  hopefully your first will not be your last!





    races in 2013 - Always trying to keep moving

    31 Dec 2012: Fairfax 4 miler: 49:34

    10 Feb 2013 Run your heart 2013 35:30

    Please check out this site: http://www.exceptionalcomfort.blogspot.com/

  • mkayc Legend 582 posts since
    Jun 8, 2011
    Currently Being Moderated
    4,243. Nov 13, 2011 6:13 AM (in response to jpconner)
    Calling all Penguins (slow runners)

    Good for you! I'm 62 n did it because I've was frustrated with dating. Doesn't it feel great? It's been so long since I've accomplished something new and seemingly impossible. Wonder what else I am denying that I can be doing. Whevs. Run/walking a 10k Thanksgiving and last year there were 79 females from 60-64. One came in last place (out of 10159). ouch. She finished in a little over 2 hrs. YaY! Most of the field took 90 min. So 90 vs 125? Meh. They all got the same goodie bag n bragging rights. You go!





    Mary Kay

    Running: Started 5/6/2011; Graduated C25k - 7/21/11; Graduated B210k - 11/24/11;

    PRs: 5k - 36:42; 8k - 1:10; 4.15 m - 53.41; 10k - 1:18; HM - 2:56:31

    I may be slow but I'm persistant.

    Goals: 5k under 30 min.; HM under 2 hr.; AG award in the USAF HM! and one full marathon.

    It won't be easy but it will be worth it!

  • abbynormaloh75 Pro 111 posts since
    Sep 19, 2011
    Currently Being Moderated
    4,244. Nov 15, 2011 11:18 PM (in response to mkayc)
    Calling all Penguins (slow runners)

    sorry its been so long. so much going on, but still running.  today i was actually able to run 5 miles.  what's even better is the middle three miles were ran at a 15 minute mile pace.  i am so excited.  i am still in week 8 of couch to 5k, and i am running 5 miles...that's cool to me.  when i started I couldn't run 60 seconds and as I got better I was running 20 minute miles.  I can't believe I have knocked 5 minutes off my mile.  pretty cool.

     

    angi

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