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1321 Views 6 Replies Latest reply: Jul 24, 2012 2:25 AM by Joseph Tree
vannostrum Rookie 3 posts since
Jun 3, 2009
Currently Being Moderated

Jul 13, 2012 2:17 PM

Aiming for 1:40 in November Half

I ran a 1/2 marathon in April in 1:46:34 and am looking to get that down to 1:40 by November. This plan (http://www.coolrunning.com/engine/2/2_4/133.shtml) seems decent, but I'm no expert. I appreciate any guidance or suggestions you can provide (e.g., cross-training, race-day strategy, etc). Thanks!

  • Jasko123 Legend 461 posts since
    Apr 18, 2011
    Currently Being Moderated
    1. Jul 15, 2012 2:07 PM (in response to vannostrum)
    Aiming for 1:40 in November Half

    If you have a specific event in mind, take a look at the course in advance and that will assist with your training prep with for a particular finishing time. 

     

    Many of the plans are similiar and most of them are reliable, so just modify the guidelines/recommendations as necessary because you are the expert regarding you (your goals, abilities, and expected outcomes). 

     

    Cross training should focus on addressing and/or improving those areas that supplement your running, and that is different per individual.  For example, I participate in weight training three times per week because my upper body strength represents a weak area.  Others do well with cycling, swimming, various gym classes and so on. 

     

    I think it is important to do something every day.  Rest and recovery are important, but again, look into the levels of activities that best match your personal performance levels and do more (or less) than suggested based on how you are feeling and progressing. 

     

    The only other thing is to consider some other races as part of your training for the next half.  Getting in some good 10k or 15K events might be beneficial.

     

    Wishing you all the best. 

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    2. Jul 16, 2012 5:29 PM (in response to vannostrum)
    Aiming for 1:40 in November Half

    +1 Jasko's recommendations.  I'm right about where you are speed wise, and sympathize well with your goal of "just a bit faster."

     

    Also, if you know anyone who's running your goal pace, or if they have embedded pace people, run with them.  I find running with someone makes the race or regular training run go faster and more fun.

     

    For things you can do within your own control, get a few training runs in that meet or exceed your goal pace. That should be part of your training plan (which I didn't actually read) and makes race day success even more likely.





    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

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    4. Jul 23, 2012 6:11 PM (in response to vannostrum)
    Re: Aiming for 1:40 in November Half

    Vanno, What HM do you plan on running in November?  I'm considering doing the one on the Delaware and Lehigh canal trail the first weekend in November.  I forget it's proper name, but have a flyer for it here somewhere.





    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

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    6. Jul 24, 2012 2:25 AM (in response to vannostrum)
    Re: Aiming for 1:40 in November Half

    You should have no trouble finding a pace group - that's a big race, and thoroughly organised.  Too big for me. Have fun!





    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

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