Official 2011 Princess Half Marathon Thread - Link to new thread Post 3703!

[haleofafamily]

Need some help - I used an eliptical today for the 1st time to cross train. It said I 'ran' (or whatever an eliptical does) 3 miles in 30 minutes. My fastest time to walk/run a mile is 14 minutes usually I'm at the 15/16 m/m. Is the eliptical totally wrong? How do I figure it out? Thanks.

 

[roomthreeseventeen]

Need some help - I used an eliptical today for the 1st time to cross train. It said I 'ran' (or whatever an eliptical does) 3 miles in 30 minutes. My fastest time to walk/run a mile is 14 minutes usually I'm at the 15/16 m/m. Is the eliptical totally wrong? How do I figure it out? Thanks.

Elliptical is a totally different animal than walking/running.

 

[Rupert B Puppenstein]

Need some help - I used an eliptical today for the 1st time to cross train. It said I 'ran' (or whatever an eliptical does) 3 miles in 30 minutes. My fastest time to walk/run a mile is 14 minutes usually I'm at the 15/16 m/m. Is the eliptical totally wrong? How do I figure it out? Thanks.

The elliptical is not accurate for Marathon training. Most marathon training programs discourage it. Instead they encourage the treadmill, and running or walking outside as frankly the elliptical is never going to be the same thing, cycling, and swimming amongst a few other things are considered cross-training. I would avoid the elliptical alltogether if I were you. Your distances and times are always going to be out of whack which isn't good for the psyche. It is an awesome machine for low impact cardiovascular workouts but does nothing for training for the Princess or any other race.

 

[HockeyKat]

Funny, I had read the elliptical was great for cross-training, just not as an alternative to your 2 short and 1 long run per week.

Unless, of course, you are recovering from an impact injury.

 

[haleofafamily]

The elliptical is not accurate for Marathon training. Most marathon training programs discourage it. Instead they encourage the treadmill, and running or walking outside as frankly the elliptical is never going to be the same thing, cycling, and swimming amongst a few other things are considered cross-training. I would avoid the elliptical alltogether if I were you. Your distances and times are always going to be out of whack which isn't good for the psyche. It is an awesome machine for low impact cardiovascular workouts but does nothing for training for the Princess or any other race.

Funny, I had read the elliptical was great for cross-training, just not as an alternative to your 2 short and 1 long run per week.

Unless, of course, you are recovering from an impact injury.

Me too. I read in M4M that it was good for cross-training. This isn't my short or long run day. Maybe if I just use it for timing (my schedule said to cross train 30 minutes today) and not distance I will be ok...what do you think?

 

[cewait]

Need some help - I used an eliptical today for the 1st time to cross train. It said I 'ran' (or whatever an eliptical does) 3 miles in 30 minutes. My fastest time to walk/run a mile is 14 minutes usually I'm at the 15/16 m/m. Is the eliptical totally wrong? How do I figure it out? Thanks.

Elliptical is a totally different animal than walking/running.

The elliptical is not accurate for Marathon training. Most marathon training programs discourage it. Instead they encourage the treadmill, and running or walking outside as frankly the elliptical is never going to be the same thing, cycling, and swimming amongst a few other things are considered cross-training. I would avoid the elliptical alltogether if I were you. Your distances and times are always going to be out of whack which isn't good for the psyche. It is an awesome machine for low impact cardiovascular workouts but does nothing for training for the Princess or any other race.

Funny, I had read the elliptical was great for cross-training, just not as an alternative to your 2 short and 1 long run per week.

Unless, of course, you are recovering from an impact injury.

Me too. I read in M4M that it was good for cross-training. This isn't my short or long run day. Maybe if I just use it for timing (my schedule said to cross train 30 minutes today) and not distance I will be ok...what do you think?

YES the Elliptical is a GREAT machine for cross training. You still get some running motion but zero impact. But then the elliptical is not great, either.

Let me splain.

If you hop on the elliptical and run with no hands then it is a great workout. You have no impact to the joints and you are firing core muscle like mad to keep on the machine. Only use the handles then you sense a balance loss and then only momentarily. All too many times I see folks in the gym leaning over on the support railing and putting a percentage of their body weight on the bar. You are leaving too much work out on the bar and not taking full advantage of the time on the machine. That is the not so good part of the elliptical. Also, leave the total body elliptical machines (the ones with moving handles) to warming up for a strength workout. Use your time cross training to assist in developing balance and core at the same time.

As far as miles – ignore. Think time and time only. I could make your miles go way down by setting the intensity up to a more difficult set point.

I would not use the elliptical exclusively… Spread your cross training to cycling, rowing, walking and swimming. Add strength training to build core, upper body and legs.

Hope this helps.

 

[cewait]

Coach, I am afraid that I am going into my first half pretty unprepared. I started with one training program but my training buddies dropped out and since I've been running on my own, I haven't really adhered as strictly to the program as I might have, with the exception of making sure I hit the recommended distances for the long runs. I did 11 on Sunday and the last mile was pure torture. Part of this was my stupidity: as one of my cross training days (Fri) I did a wicked boot camp class and was still pretty sore when I started my run on Sunday morning. Although the training program recommends 12 for this weekend, I would like to try and push it to 13.5. I just want to know - mentally - that I can actually do the 13.1 before I start the whole taper thing (which frankly, scares me to death because I'm afraid I'll lose endurance...) I've been averaging between 10 and 10:30 runs so am hoping for around a 2:30 half....

First, you are in far better shape than you ever have been! Hang in there. While some may disagree, you are more than ready to run the race. Without seeing more of your history than an 11 mile run it is hard to say that jumping to 13.5 a week before the event is a good thing. There is a rule of thumb that looks to hold weekly mileage increases to less than a 10% increase. Jumping above that can be a fast track to injury. It could be compounded if you increase that amount week after week. So if you had run 7 miles, followed by 9, 11 then 13.5 you have increased the long run by 20%+ a week in each of the weeks. I would stick with the 12 or even 11 and get a great run in rather than pushing a distance.

Do yourself a favor and do not push the boot camp this week or next. Take Friday and Saturday off, both weeks. You need fresher legs to get through the miles. I have been cycling through P90X the last 4 weeks but have stopped it in preparation for W&D. Just do not need the fatigue.

I know you want to run the entire thing and I appaud that. I do not know where in your training runs that things get tough. If it is the last mile only then you will do great. If you are losing your wheels at mile 6 in the 11 miles run, then I would suggest slowing up just 30 seconds a mile or changing to a run/walk.
Finally, with regard to the last mile the other day… you will not feel quite as bad as you did in the last training mile. The crowd is a big help for the race. I would remind you that you should run the first part of the race at training pace, especially since you are saying your training has slipped. Again, I would even push a run/walk since you feel like you training is not what it should be. Nevertheless, however you decide to tackle the event, start the first 6-7 at training pace and then adjust pace from there on how you feel.

 

[cantwaitvaca09]

YES the Elliptical is a GREAT machine for cross training. You still get some running motion but zero impact. But then the elliptical is not great, either.

Let me splain.

If you hop on the elliptical and run with no hands then it is a great workout. You have no impact to the joints and you are firing core muscle like mad to keep on the machine. Only use the handles then you sense a balance loss and then only momentarily. All too many times I see folks in the gym leaning over on the support railing and putting a percentage of their body weight on the bar. You are leaving too much work out on the bar and not taking full advantage of the time on the machine. That is the not so good part of the elliptical. Also, leave the total body elliptical machines (the ones with moving handles) to warming up for a strength workout. Use your time cross training to assist in developing balance and core at the same time.

As far as miles – ignore. Think time and time only. I could make your miles go way down by setting the intensity up to a more difficult set point.

I would not use the elliptical exclusively… Spread your cross training to cycling, rowing, walking and swimming. Add strength training to build core, upper body and legs.

Hope this helps.

Thanks for this info coach!

 

[haleofafamily]

YES the Elliptical is a GREAT machine for cross training. You still get some running motion but zero impact. But then the elliptical is not great, either.

Let me splain.

If you hop on the elliptical and run with no hands then it is a great workout. You have no impact to the joints and you are firing core muscle like mad to keep on the machine. Only use the handles then you sense a balance loss and then only momentarily. All too many times I see folks in the gym leaning over on the support railing and putting a percentage of their body weight on the bar. You are leaving too much work out on the bar and not taking full advantage of the time on the machine. That is the not so good part of the elliptical. Also, leave the total body elliptical machines (the ones with moving handles) to warming up for a strength workout. Use your time cross training to assist in developing balance and core at the same time.

As far as miles – ignore. Think time and time only. I could make your miles go way down by setting the intensity up to a more difficult set point.

I would not use the elliptical exclusively… Spread your cross training to cycling, rowing, walking and swimming. Add strength training to build core, upper body and legs.

Hope this helps.

Thanks!

I use the walk/run method for my runs. If I cross-train with walking how fast should I walk? The same pace as my walk in my walk/run or slower?

 

[cewait]

Thanks!

I use the walk/run method for my runs. If I cross-train with walking how fast should I walk? The same pace as my walk in my walk/run or slower?

Go by feel/intensity rather than speed. A walk should be conversational; that being you could talk while walking but still sweaty and hard to almost hard on the standard.

If you are walking (either on or off the elliptical) for cross training I would make the effort slightly faster/harder than the walk you make in a run/walk scenario. That will help build strnegth.

 

[MamaCrush]

Coach-- would you recommend walking for xtraining? I have read differing views, one being that walking uses same/similar muscles as running, and wouldn't qualify for an active rest day. I would really like walking on my "off" days so I can maybe get faster with that portion of my run/walk. As for me, I'll go with whatever you say on it!

 

[joan4mickey]

Hope coach says walking is cross training. I love to be outside so I walk and then do some strength work.

 

[cewait]

Coach-- would you recommend walking for xtraining? I have read differing views, one being that walking uses same/similar muscles as running, and wouldn't qualify for an active rest day. I would really like walking on my "off" days so I can maybe get faster with that portion of my run/walk. As for me, I'll go with whatever you say on it!

Hope coach says walking is cross training. I love to be outside so I walk and then do some strength work.

Walking is acceptable. One would reallywant to also include cycling, rowing swimming and or other non-impact types as well.

Walking does use muscles in the same way, but the smaller stabilizer muscles are recruited just enough differently that it does work as a x-training activity.

Things I would not do, or limited atcvities would be higher impact aerobc group fitness activities.

 

[cantwaitvaca09]

Coach,
I am working on doing a 15K the first week of Nov (15m/m is the limit)
I did 6 miles this past Sat in 1 hour and 27 mins. I felt good after.
I did walk a little. My question is, Is it ok to walk whenever?? Meaning I run for the first 2-3 miles then I walk when I feel the need, then run?
Can that type of training take me to the 15K then the half?

 

[cewait]

Coach,
I am working on doing a 15K the first week of Nov (15m/m is the limit)
I did 6 miles this past Sat in 1 hour and 27 mins. I felt good after.
I did walk a little. My question is, Is it ok to walk whenever?? Meaning I run for the first 2-3 miles then I walk when I feel the need, then run?
Can that type of training take me to the 15K then the half?

Yes and no.

Yes as 80% of all half and full runners will walk at some point in the race. No as if you know you will be walking it is generally preferable to build in walks sooner and more regular than 'when I need to walk'. I honestly think you will be faster in the 14-15 minute range by walking every 3-5 minutes. Maybe not in an hour but in the 15k or longer, possibly.

What happens if you push the walk breaks out too long is that your body starts to look forward to the next walk and instead of 3 miles it may be a mile, then a half mile until it becomes more of a walk than a run. By building the break in earlier and more regularly you are not pushing to the point of needing to walk and restarting the run remains easier much deeper into the race.

So are you not going to be able to run a long race without the shorter run intervals? Can’t say either way as we are all an experiment of one and there are no absolutes. As a newer runner with a 14-15 minute pace I would have you run long runs in a 5/1 interval and then tweak the intervals as you start to understand how it feels and how you react to the walk. In all seriousness, run/walking is not being a loser in any way. Even though you do not see elite athletes walk, they are actually surging and sagging during a marathon in an effort to test pace and then to recover after the test.

Those are my thoughts. If you want to continue to run like your described your 6 mile run, you will more than likely survive the 15k and HM in fine fashion. There is also a great chance that during the race you will summon the inner strength to run even more than described.

I hope this helps.

 

[cantwaitvaca09]

Yes and no.

Yes as 80% of all half and full runners will walk at some point in the race. No as if you know you will be walking it is generally preferable to build in walks sooner and more regular than 'when I need to walk'. I honestly think you will be faster in the 14-15 minute range by walking every 3-5 minutes. Maybe not in an hour but in the 15k or longer, possibly.

What happens if you push the walk breaks out too long is that your body starts to look forward to the next walk and instead of 3 miles it may be a mile, then a half mile until it becomes more of a walk than a run. By building the break in earlier and more regularly you are not pushing to the point of needing to walk and restarting the run remains easier much deeper into the race.

So are you not going to be able to run a long race without the shorter run intervals? Can’t say either way as we are all an experiment of one and there are no absolutes. As a newer runner with a 14-15 minute pace I would have you run long runs in a 5/1 interval and then tweak the intervals as you start to understand how it feels and how you react to the walk. In all seriousness, run/walking is not being a loser in any way. Even though you do not see elite athletes walk, they are actually surging and sagging during a marathon in an effort to test pace and then to recover after the test.

Those are my thoughts. If you want to continue to run like your described your 6 mile run, you will more than likely survive the 15k and HM in fine fashion. There is also a great chance that during the race you will summon the inner strength to run even more than described.

I hope this helps.

Thank you so much, I will try the 5/1 this weekend for a long run of 7
Thanks again!!

 

[pinkxray]

Coach,
I am currently doing the couch to 5k which I have been loving until I hit the 25 minute continuous runs. I am struggling to finish these. I made it through one with no stopping but have tried to finish the other 2 times and haven't been able to do it without stopping. Since I did it once I know I am able to but I keep having a mental roadblock that I have to run so long. Is there any way to break it up and get the same results? I plan on training for the half using Gallloway's walk/run training in case that matters.

Thanks!

 

[HockeyKat]

Coach,
I am currently doing the couch to 5k which I have been loving until I hit the 25 minute continuous runs. I am struggling to finish these. I made it through one with no stopping but have tried to finish the other 2 times and haven't been able to do it without stopping. Since I did it once I know I am able to but I keep having a mental roadblock that I have to run so long. Is there any way to break it up and get the same results? I plan on training for the half using Gallloway's walk/run training in case that matters.

Thanks!

I use Galloway's method and can't do 25 minute continuous. I can't do more than about 5 min continuous to be honest. I tried C25K and it just didn't work for me.

I am not sure what your time goal is, but I have done 2 halfs this year using Galloway, and right now avg an 11-13 min pace (short-long) doing either run 2, walk 1 (2:1) or run 3, walk 1 (3:1).

Since you are already at a run for 25 min point, my recommendation would be to try cewait's method above, and do run 5, walk 1, and see how you like it.

 

[cewait]

Coach,
I am currently doing the couch to 5k which I have been loving until I hit the 25 minute continuous runs. I am struggling to finish these. I made it through one with no stopping but have tried to finish the other 2 times and haven't been able to do it without stopping. Since I did it once I know I am able to but I keep having a mental roadblock that I have to run so long. Is there any way to break it up and get the same results? I plan on training for the half using Gallloway's walk/run training in case that matters.

Thanks!

I use Galloway's method and can't do 25 minute continuous. I can't do more than about 5 min continuous to be honest. I tried C25K and it just didn't work for me.

I am not sure what your time goal is, but I have done 2 halfs this year using Galloway, and right now avg an 11-13 min pace (short-long) doing either run 2, walk 1 (2:1) or run 3, walk 1 (3:1).

Since you are already at a run for 25 min point, my recommendation would be to try cewait's method above, and do run 5, walk 1, and see how you like it.

Correct on mental toughness.... You know you can and you want to do it again. I agree that you can and probably should head down the run/walk path to completing the program. Do not feel like you are failing if r/w a run. The goal is to run the time/distance. As distances grow into a half distance the need to r/w will increase. At some point in the process of training for the half, I would encourage you to work to make the mid-week runs continuous.

 

[geaux_half]

Princess and other "races styled for women" getting some press.