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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
2:08 is a nice time and a HUGE improvement.
Here's a link to an article on workouts to improve speed:
"Victory through attrition!"
Charleston Half-Marathon 1/15/2011 -- 1:52:03
The Scream! Half-Marathon 7/16/2011 -- 1:56:00
...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
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
i know what you mean about not being 17 or 40 for that matter.
when you speak of strength training program to you refer to upper body/lower body
i lift but i just do upper body fearing if i did legs i may injury my legs as i am running
i was staying off legs for the last two training
and then what is a good strength training program that i may follow
lastly i need help in terminology
i was looking into Chi running i think i might like that but making my hips come foward like they show i cannot get my body to do that
love to learn
where are you running your 1/2
i am doing the new jersey 1/2 sunday in long branch,nj
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.
To paraphrase Newton, "A body in motion tends to stay in motion", so keep those feet moving ....
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
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
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
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.
Boston Marathon Finisher
thank you for that post
i run any where from 9:36-10:16 mile
the tempo run i might be able to go 9:25? hard to say not sure of 400/800 pace
and in either the interval/tempo run is it part of the run or is it the run itself and not run
Here is my last 3 training are as follows:
Mon Tues Fri Sun
wk1 cadrio 3.5 3.5 5
wk2 cardio 3.5 3.5 5.5
wk3 cardio 4.5 4.5 6
wk4 cardio 5 5 7
wk5 cardio 6 6 8
wk6 cardio 6 6.5 9
wk7 cardio 6.5 7.5 10
wk8 cardio 7.5 8.5 10.5
wk9 cardio 7.5 8.5 11
wk10 cardio 7.5 8.5 12
wk 11 cardio 8.5 9.5 12.5
wk12 cardio 5 6 7
wk13 cardio 4.5 4.5 1/2 marathon
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.
Boston Marathon Finisher
once again i thank you
so i should do a tempo run on a Tues
and do the intreval run on a Fri
keep my long runs on a Sun
and keep this thru all the weeks of training
for the next 1/2
my next 1/2 will be August 28
then Nov 20
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!
Boston Marathon Finisher
i started training for my next 1/2 on 08/28
i did my 1st interval on the track
jog 1/2 mile to warmup
ran 4 x 400
times 1-1:48 (should i be slowing down-how)
but instead of a 3:00 RI
it was more like 3:31-3:35 (can i get this faster)
my next run is going to be the tempo run on Friday with my long run on Sunday
how do i know that i am running the pace 8:45-9:00 for 2 to 3 miles for this tempo run
and not going faster or not going slower
i guess slower is better
how actually do i guage it while i am running
i really cannot tell till i did the mile and checked my time with the clock
and then it will be to late
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:
Boston Marathon Finisher
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.