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3907 Views 24 Replies Latest reply: Jun 23, 2011 10:54 AM by njnitehawk RSS 1 2 Previous Next
njnitehawk Expert 50 posts since
Mar 21, 2010
Currently Being Moderated

Apr 24, 2011 4:54 PM

need a plan to lower my time

hi to all

 

i am male 56 running for a little over a year

 

i start  Feb 2010 training for 1/2 marathon

 

with a 14 week plan

 

at week 7 got an injury but kept running

 

finished the 1/2  in 2:42

 

then in Aug 2010 started to train(12-14 week  plan) for another 1/2 in Nov.

 

finished that 1/2 in 2:08

 

was injury free on that training

 

now i just finished training(the same 12-14 week plan) for 1/2 in May

 

injury free for the most part except for cramping of my calf muscles

 

iced,rolled, massage on the calf

 

but now my question

 

this last training i did not see any improvement

 

like i did training for the 2nd 1/2

 

i need some help

 

i need to find out about intervals,training on speed work

 

where to i find this info

  • Surfing_Vol Legend 848 posts since
    Nov 6, 2007
    Currently Being Moderated
    1. Apr 25, 2011 2:55 PM (in response to njnitehawk)
    Re: need a plan to lower my time

    2:08 is a nice time and a HUGE improvement.

     

    Here's a link to an article on workouts to improve speed:

     

    http://www.active.com/running/Articles/Get_ready_for_those_spring_races_with_this_12-week_speed-training_regimen.htm

     

    Good luck.

     

    Surfing_Vol





    Presentation1.jpg

    Surfing Vol

    "Victory through attrition!"

    Charleston Half-Marathon 1/15/2011 -- 1:52:03

    The Scream! Half-Marathon 7/16/2011 -- 1:56:00

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    2. Apr 26, 2011 11:23 AM (in response to njnitehawk)
    Re: need a plan to lower my time

    ...and be really careful as you integrate that stuff into your schedule.  You're not 17 years old anymore (I can say that, as I'm 54) and you'll have to give yourself a lot more time than "standard" for recovery.  It's really easy to injure yourself when you start pushing.  I suggest you look into form improvement techniques like Chi Running either first or in conjunction with speed development.  I'm running my first HM this weekend (not counting the full marathon I ran in 1984) so I'll see what it actually feels like myself.  I don't particularly itch to go fast, just to run happy and healthy - that's my goal.  Luck and good running to you!





    Barefoot / Minimalist Runner

    ...not maintaining this these days..

    07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race

    07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)

    04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )

    03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)

    02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20

    11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40

    10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)

    Started running (again) May 5, 2010

  • JasonFitz1 Legend 572 posts since
    Jun 19, 2009
    Currently Being Moderated
    3. Apr 28, 2011 8:10 AM (in response to njnitehawk)
    Re: need a plan to lower my time

    It's difficult to determine what your training was like without knowing the details of your plan. One reason you didn't see improvement is that you were doing the same plan again. You need to do things differently to encourage adaptation.

     

    But again, really hard to know. The best thing is consistency, so stay consistent with your running. This means beating small aches and pains before they become full blown injuries that force you to take extended periods of time off. A good strength training program is key to help you with this, especially since you're not 19 anymore

     

    Good luck!
    - Jason.





    Strength Running
  • LPARafael Pro 166 posts since
    Sep 13, 2010
    Currently Being Moderated
    6. Apr 29, 2011 2:09 PM (in response to njnitehawk)
    Re: need a plan to lower my time

    I know what you mean about learning the terminology.  It took me awhile and with the help of this running club I joined, I am figuring things out.  Here's a link to a glossary put out by Runner's World.  By the way go to Runner's World for some good ideas on a lot of things running related.

     

    http://www.runnersworld.com/article/0,7120,s6-238-267--439-0,00.html





    To paraphrase Newton, "A body in motion tends to stay in motion", so keep those feet moving ....


    2012 Races

    Year 2 Year 5K - 12/31 - 1/1

    Tinkerbell Half Marathon - 1/29

    Rock n Roll Pasadena Half marathon - 2/19

    Old Agoura 10K - 3/24

    O2O Half Marathon - 6/3

    City Impact Half Marathon - 6/16

    Channel Islands 10K - 7/4

    Disneyland Half - 9/2

    Marine Corps Marathon - 10/28

  • how2runfast Legend 207 posts since
    Sep 21, 2008
    Currently Being Moderated
    7. Apr 30, 2011 7:16 AM (in response to njnitehawk)
    Re: need a plan to lower my time

    It would be helpful to know the specifics of your previous training plan and what your goal is for the half marathon.  If your goal is 2:00, you might do some interval workouts like:

     

    6-8 x 400 @ 1:50-2:00 w/ 1:30 RI

     

    or

     

    4-6 x 800 @ 3:50-4:00 w/ 3:00 RI

     

    For tempo runs you might do

     

    2-3 miles at an 8:45-9:00/mi pace

     

    or

     

    4-5 miles at a 9:00-9:15/mi pace

     

    If you haven't done these types of workouts before, you should ease into them carefully, especially with your injury history.

     

    Don't do more than one interval workout and one tempo run per week.  Start with fewer reps and shorter distances and work up and you get comfortable with the workouts.

     

    Good luck!





    Mike

    Boston Marathon Finisher

    How 2 Run Fast

    Follow me on Twitter

    Albany (NY) Times Union Runners Blog

  • how2runfast Legend 207 posts since
    Sep 21, 2008
    Currently Being Moderated
    9. Apr 30, 2011 11:30 AM (in response to njnitehawk)
    Re: need a plan to lower my time

    In your training plan below, you could replace your shortest run with an interval workout like one of the ones I described earlier.

     

    You can also replace your next shortest run with a tempo run.

     

    Keep your long runs as they are.

     

    Both the interval workout and the tempo run should include some warm-up and warm-down.  Perhaps a mile of easy running before and after each.  Before the interval workouts, you might want to do a few "strides", quick runs of 100 meters or so at 90% effort to make sure that you are loose and ready to run at higher speeds.

     

    A 2:00 half marathon is run at a 9:10/mi pace.  If you aren't running faster than that on your shorter workouts, you aren't going to get much faster in your half marathons.





    Mike

    Boston Marathon Finisher

    How 2 Run Fast

    Follow me on Twitter

    Albany (NY) Times Union Runners Blog

  • how2runfast Legend 207 posts since
    Sep 21, 2008
    Currently Being Moderated
    11. Apr 30, 2011 5:27 PM (in response to njnitehawk)
    Re: need a plan to lower my time

    I'd give that a try.  You might consider running some 5K, 10K, or 15K races in between to gauge your fitness.

     

    Most good training plans are made up of these three basic elements: interval workouts, tempo runs, and long runs.

     

    Interval workouts improve speed and VO2max.  Tempo runs improve lactate threshold.  Long runs improve endurance.

     

    The specifics of these workouts varies, depending on the type of race you are targeting.

     

    The interval workouts, tempo runs, and long runs for a person who races only 5K's are very different (shorter, faster) than the intervals, tempo runs, and long runs for a person who is training for a marathon.

     

    Good luck in your races!





    Mike

    Boston Marathon Finisher

    How 2 Run Fast

    Follow me on Twitter

    Albany (NY) Times Union Runners Blog

  • how2runfast Legend 207 posts since
    Sep 21, 2008
    Currently Being Moderated
    13. Jun 8, 2011 4:51 AM (in response to njnitehawk)
    Re: need a plan to lower my time

    That's a great start.  You ran your 400's at the right pace.  At 3:30, your Rest Intervals were long.  I would gradually reduce them until they are shorter than the time it takes you to do the 400's, ideally 1:30.

     

    To gauge your speed on your tempo run, you can measure off mile markers on your course and check your time (that's how I used to do it in the old days) or you can use a GPS watch or a accelerometer-based device like the Nike+ system with an iPod.  GPS watches are an excellent training tool, especially when combined with a heart rate monitor.  You can pick up a pretty good one for under $130.

     

    Here's a link to a post that I wrote about inexpensive GPS watches:

     

    6 Great GPS Watches for Under $200





    Mike

    Boston Marathon Finisher

    How 2 Run Fast

    Follow me on Twitter

    Albany (NY) Times Union Runners Blog

  • BOSNPM We're Not Worthy 2,481 posts since
    Nov 20, 2007
    Currently Being Moderated
    14. Jun 8, 2011 5:28 AM (in response to njnitehawk)
    Re: need a plan to lower my time

    You can use a running calculator to give you your paces.  The McMillan Running Calculator is a good one, put your 1/2 time in and it will give you times you should be running for all most any workout you do.

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