The Running Thread - 2016

[Keels]

Sounds like Kimonos on Saturday night before the full



There's a taco truck near where we met for most of our long runs in Houston. A few of their $1 tacos & $2 gorditas with a cold IPA made for a great post-run snack.

I had a potato, egg and cheese taco this morning after my long run (just barely made it for breakfast time!!!) and it was perfect.

I feel bad for non-Texas people that don't know the amazing healing powers of tacos, especially breakfast tacos.

 

[BuckeyeBama]

I could use some training advice, as I'm already looking ahead for my fall HM training. My first HM of the fall is on 10/23, so a 12 week program should start the last week of July.

I am currently looking at the Higdon HM3 plan, which has 3 days of running per week. I tried to do Novice 2 this spring but replaced one of the days of running with cross training, so this is kinda the same thing, sorta? I am concerned though about some things.

1. Right now, I do run/walk intervals (90/30). The Thursday runs sometimes call for a pace and tempo runs. It's kinda hard to gauge proper paces for those with the intervals. Does anyone have any tips on successfully doing pace or tempo runs when you are doing run/walk intervals? Do you just kinda go by perceived effort? My watch will show overall pace, but it takes a while for that stuff to average out with the walking. Do I need to just give up the intervals?

I think that I would like to shoot for an ambitious fall goal. My current goal is mainly to go sub-2:45, but I would like to shoot for 2:37, that would be squeaking under 12:00 mile. Right now my HM pace is pretty slow because I peter out at the later miles of the race. I haven't put in the training to maintain pace in the later miles, but I have been able to hold paces ranging from 11:30-12:30 over 6 miles before things start to creep up into the 13:00s, so I think if I put in the training it is doable. Which leads me to...

2. Related to #1... am I really running my runs too fast? It says my Tuesday run should be slow and easy and my long run should be 30-90s slower than my HM pace. Right now, I generally run 2.5-2.9 miles on 2 weekdays and I run them usually between 11:20-12:00, which is a fairly quick pace for me, and then I just run my long run at "listening to a podcast so I don't run too fast, but whatever feels good" pace. This generally ends up all over the map... maybe fast because it was a flat mile, maybe slow because there was a hill! It looks like due to heat/humidity, my last long run actually did end up being in 30-90s slower than my upcoming goal pace, although when that happens it's not really because I'm running slower (well, not entirely... I probably am also running slower ), it ends up being because I took more walk breaks. Which goes back to #1 again and judging paces while taking walk breaks into account. Do I just need to try and be more disciplined and not take extra walk breaks so that I can get a more accurate picture of my overall pace?

For Q #1 - If you plan to race using intervals, your tempo runs should use intervals. You just need to pay attention to your pace by checking it every half mile or so. At some point you should know where you are vs your race pace based on your effort level or heart rate, but that takes practice doing tempo runs.

For Q #2 - Your heart rate or perceived effort would answer this question. If your speed varies but your heart rate remains in the same range, you are doing it right. But you should not be taking more walk breaks because of the heat - you should slow down. With a 90/30 interval, you need to stay at 90/30. When it is hot outside it takes more mental toughness to push through, but if you need more walk breaks (I mean really need them, not just want them) then you are probably not ready for that distance or pace yet and you need to back off.

 

[Waiting2goback]

I could use some training advice, as I'm already looking ahead for my fall HM training. My first HM of the fall is on 10/23, so a 12 week program should start the last week of July.

I am currently looking at the Higdon HM3 plan, which has 3 days of running per week. I tried to do Novice 2 this spring but replaced one of the days of running with cross training, so this is kinda the same thing, sorta? I am concerned though about some things.

1. Right now, I do run/walk intervals (90/30). The Thursday runs sometimes call for a pace and tempo runs. It's kinda hard to gauge proper paces for those with the intervals. Does anyone have any tips on successfully doing pace or tempo runs when you are doing run/walk intervals? Do you just kinda go by perceived effort? My watch will show overall pace, but it takes a while for that stuff to average out with the walking. Do I need to just give up the intervals?

I think that I would like to shoot for an ambitious fall goal. My current goal is mainly to go sub-2:45, but I would like to shoot for 2:37, that would be squeaking under 12:00 mile. Right now my HM pace is pretty slow because I peter out at the later miles of the race. I haven't put in the training to maintain pace in the later miles, but I have been able to hold paces ranging from 11:30-12:30 over 6 miles before things start to creep up into the 13:00s, so I think if I put in the training it is doable. Which leads me to...

2. Related to #1... am I really running my runs too fast? It says my Tuesday run should be slow and easy and my long run should be 30-90s slower than my HM pace. Right now, I generally run 2.5-2.9 miles on 2 weekdays and I run them usually between 11:20-12:00, which is a fairly quick pace for me, and then I just run my long run at "listening to a podcast so I don't run too fast, but whatever feels good" pace. This generally ends up all over the map... maybe fast because it was a flat mile, maybe slow because there was a hill! It looks like due to heat/humidity, my last long run actually did end up being in 30-90s slower than my upcoming goal pace, although when that happens it's not really because I'm running slower (well, not entirely... I probably am also running slower ), it ends up being because I took more walk breaks. Which goes back to #1 again and judging paces while taking walk breaks into account. Do I just need to try and be more disciplined and not take extra walk breaks so that I can get a more accurate picture of my overall pace?

I am not the person to give training plan advice, as I have said. But, I agree with BuckeyeBama, you just might not be ready for that pace, at that distance yet given the training. I'm not saying you CAN'T do it. You probably just need more weekly miles to build your endurance first. I know you have a watch but do you have a heart rate monitor? We have talked about it a lot on this thread and I swear by it. I do run/walk but not the same way Jeff Galloway preaches it. I have never done a set interval. I do my walk breaks based on my heart rate. Over time, as my endurance builds and my fitness improves, I end up running more and walking less. When healthy, I see huge gains doing it this way.

I wish I could hug you right now! I'm so sorry you're having such a hard time.

Disappointing! I was looking forward to seeing that. Saving Mr. Banks was great. I'm not sure they could top that.

I will always take a hug. I'm a hugger. But, I am actually doing very well. I hope it doesn't come across as I'm having a hard time. In the last 3 years I have realized how selfish my future ex is/was, and while she used to bother me because it was so one-sided, I have come to accept her for who she is and I feel bad for her. Was it nice seeing my kids cheering for me during the 10K, after I had run with them, YEP. I wish it could happen more, but it can't. Doesn't change the fact that I am doing all of this for me. I know they cheer me on when they are home and I am running a race. Who knows, when they get older they may come with me to races to cheer for me or even run with me.

I would still watch the movie. You may feel differently. Some people on here liked it. Maybe I am the one who is wrong. To me it just felt like a high school play production as opposed to a professional movie level.

 

[CheapRunnerMike]

My go-to meal for dinner before a race is usually sashimi or sushi. You get miso soup for sodium & protein, easily digestible protein from the fish, and simple carbs from the rice. Couple that with a big pancake breakfast earlier in the morning, and you've got all your energy needs met.

It isn't fair to start my morning with pancake talk...my Shreddies just aren't cutting it anymore!

Hope to catch up on all topics and posts this weekend but training new team members is making 14-15 hour work days the past few weeks. Ugh!

ATQOTD: Fried shrimp, nachos, and a bucket of beer right before my first marathon! No, No, and maybe a smaller bucket next time!

Stick with the bucket, but just give me a call and we can split it

 

[FFigawi]

Stick with the bucket, but just give me a call and we can split it

Speaking of beer, who wants to join me in the Beer Ultra next year?

 

[LSUlakes]

If you have read this thread you know one of my major goals is to qualify for the Boston Marathon and yet my PR in the marathon distance is only 5:01. Sounds like I am crazy, right? I have to cut 1:45 off my time to even have a chance. The reason I think I can still do it is because I learned a lot during that race. I learned that no matter how hard you train you can't control everything. I went into that race ready, so I thought. Well, at mile 14 I thought I was going to crap my pants and vomit at the same time. I was looking around for a place to go to the bathroom and wondering now that I am in the middle of the race how am I getting back to the finish when I quit. I said, screw it. If I crap myself at least I didn't quit. At mile 18 both hamstrings decided it would be funny to see me rolling around on someone's front lawn so they locked up on me at the same time. Some of the worst pain I have ever felt.

I know how you feel about the BQ goal. I finished my first marathon at 4:13:xx, followed up with 3:52:xx, then a :3:43:37 (Current PR). This past January my goal was 3:30:00 at Disney Marathon and posted a crowd pleasing 3:59:12. All of my training leading up to the Disney race suggested that a 3:30:00 marathon was within reach, but that day just wasn't mine. It may seem like a set back, but it was still a year of good training. Like you I have a ways to go to get a BQ, but its a great source of motivation. Remember its a long term goal, for most we don't come near it after 2-3 years. I am confident if you keep focused and concentrate on smaller goals leading up to the big ones it will work out. Focus on this weeks running objectives, this months goals, proper nutrition, ect. There are many pieces of the puzzle and it takes time to get them together. So hopefully we can both keep working hard for our goal and end up at the big dance. (I think I just rambled a lot here)

I posted on a couple of WISH journals but I must say, they don't seem very active. A lot of the threads haven't had a post in a couple months, by anybody.

I've noticed the same thing the other day, which was what gave me the idea to post on someone's board. maybe just maybe it would get them back on track...

I generally stay away from red wine, IPAs and anything over about 6% ABV the night before a run.

That said - one of my best friends stayed up drinking all night with my husband ... and they drank ALL the 15% ABV barrel-aged beers, and he ended up running a 1:38 half the next morning, which was a PR of almost 7 minutes for him. Jerk

I LOVE IPA'S!!!!!! Thinking back on it, the day before my half marathon PR I tailgated all day and had several IPA's. I had an accident on my bike that morning and felt beat up the next morning. It was also a night game, and the race was 1.5 hours away the next morning. I may have to conduct more research on IPA's and PR's! I would advise against falling off the bike.

 

[Miranda]

For Q #1 - If you plan to race using intervals, your tempo runs should use intervals. You just need to pay attention to your pace by checking it every half mile or so. At some point you should know where you are vs your race pace based on your effort level or heart rate, but that takes practice doing tempo runs.

For Q #2 - Your heart rate or perceived effort would answer this question. If your speed varies but your heart rate remains in the same range, you are doing it right. But you should not be taking more walk breaks because of the heat - you should slow down. With a 90/30 interval, you need to stay at 90/30. When it is hot outside it takes more mental toughness to push through, but if you need more walk breaks (I mean really need them, not just want them) then you are probably not ready for that distance or pace yet and you need to back off.

I am not the person to give training plan advice, as I have said. But, I agree with BuckeyeBama, you just might not be ready for that pace, at that distance yet given the training. I'm not saying you CAN'T do it. You probably just need more weekly miles to build your endurance first. I know you have a watch but do you have a heart rate monitor? We have talked about it a lot on this thread and I swear by it. I do run/walk but not the same way Jeff Galloway preaches it. I have never done a set interval. I do my walk breaks based on my heart rate. Over time, as my endurance builds and my fitness improves, I end up running more and walking less. When healthy, I see huge gains doing it this way.

Thanks guys. I do agree that my training is probably not enough right now for the distances. I'm trying to hold on to my training by my fingernails right now, since my first training plan was targeted for my first mid-May HM. I think I am also kind of mentally weak and take walk breaks a lot when I don't actually need them, I just want them.

I don't have a HRM, although my Garmin is a 220 and can pair with one. I have considered getting one of the Scosche arm ones that DC Rainmaker recommended. I honestly have no clue what my HR ever is during a run, and only have perceived effort to go off.

 

[LSUlakes]

QOTD: I am curious about how everyone plans their running schedule. How far into the future does your training plan go? How often do you find yourself revising pace/distance/ect once you originally planned them?

ATTQOTD: I have my runs planned out till the end of January at this point. During the fall I will probably add to it for spring races based on my fitness level and achievements at that time. Things don't always go as planned, as life happens. I do try to at least hit the correct mileage.

 

[opusone]

QOTD: I am curious about how everyone plans their running schedule. How far into the future does your training plan go? How often do you find yourself revising pace/distance/ect once you originally planned them?

I only have a training plan until my next key race, so currently until October 23rd (plus a couple weeks of recovery). By then, I will determine my next key race (likely the Star Wars Dark Side weekend), so I can plan out the training in-between key races. I only adjust my plan as I sprinkle in non-key races.

 

[DopeyBadger]

I could use some training advice, as I'm already looking ahead for my fall HM training. My first HM of the fall is on 10/23, so a 12 week program should start the last week of July.

I am currently looking at the Higdon HM3 plan, which has 3 days of running per week. I tried to do Novice 2 this spring but replaced one of the days of running with cross training, so this is kinda the same thing, sorta? I am concerned though about some things.

1. Right now, I do run/walk intervals (90/30). The Thursday runs sometimes call for a pace and tempo runs. It's kinda hard to gauge proper paces for those with the intervals. Does anyone have any tips on successfully doing pace or tempo runs when you are doing run/walk intervals? Do you just kinda go by perceived effort? My watch will show overall pace, but it takes a while for that stuff to average out with the walking. Do I need to just give up the intervals?

I think that I would like to shoot for an ambitious fall goal. My current goal is mainly to go sub-2:45, but I would like to shoot for 2:37, that would be squeaking under 12:00 mile. Right now my HM pace is pretty slow because I peter out at the later miles of the race. I haven't put in the training to maintain pace in the later miles, but I have been able to hold paces ranging from 11:30-12:30 over 6 miles before things start to creep up into the 13:00s, so I think if I put in the training it is doable. Which leads me to...

2. Related to #1... am I really running my runs too fast? It says my Tuesday run should be slow and easy and my long run should be 30-90s slower than my HM pace. Right now, I generally run 2.5-2.9 miles on 2 weekdays and I run them usually between 11:20-12:00, which is a fairly quick pace for me, and then I just run my long run at "listening to a podcast so I don't run too fast, but whatever feels good" pace. This generally ends up all over the map... maybe fast because it was a flat mile, maybe slow because there was a hill! It looks like due to heat/humidity, my last long run actually did end up being in 30-90s slower than my upcoming goal pace, although when that happens it's not really because I'm running slower (well, not entirely... I probably am also running slower ), it ends up being because I took more walk breaks. Which goes back to #1 again and judging paces while taking walk breaks into account. Do I just need to try and be more disciplined and not take extra walk breaks so that I can get a more accurate picture of my overall pace?

1) So if you're Strava profile is accurate than your current HM PR from Nov 2015 is 2:45:08. Based on this I would set your upcoming Tempo paces at this pace (12:36 min/mile). Your walk breaks at 90 seconds appear to be around a 13:00-15:00 min/mile (so let's split the middle and say 14:00 min/mile), which means you're covering about 0.11 miles per walking break. To have your overall pace be around a 12:36, it would require your run of 30 seconds to be around a 9:42 min/mile (covering 0.05 miles per 30 seconds). It does become a bit of an issue because your watch likely does GPS pings around every 5-10 sec so it's probably going to have a tough time giving you an accurate "lap pace" or "instantaneous pace" for a 30 second lap. However, the overall pace should be accurate after every interval set. So if you do run-walk, it should read around 12:36, and then if you do run-walk-run-walk-run-walk-run-walk the overall pace should still be around 12:36 min/mile. You might consider watching total run pace rather than mile lap pace. If you choose to look at mile lap pace then wait till at least the 0.5 mile mark of every mile lap to recheck pace so that the amount of run-walk intervals can be smoothed out.

Based on your description of your recent races, I'd agree with you that it's likely just needing more endurance work. You'll get there especially if you can hold ~12:00 for 6 miles in a non-race setting because your estimated 10K PR is a 12:02 min/mile based on your HM.

2) When it comes to easy runs and perceived effort I use the following description:

"Run slow enough that you barely notice your breathing. There may be brief moments where you notice your breathing on hills, but that's ok. This should be very relaxed and comfortable. You feel like you could run this pace forever."

If you feel as if this description matches your easy run, then you're running easy enough. Based on your HM I would estimate that your easy run should be somewhere around a 14:32-15:31 min/mile. So, very similar to your walk portions of your run/walk from your Tempo pacing.

The running at 11:20-12:00 for 2.5-2.9 miles is actually what I would consider a pretty tough workout for you. That's really close to a 5K race pace level workout twice per week. I'd suggest you slow down. Based on the Higdon plan linked it looks like whenever you're doing a weekday run and it's not Tempo/pace, it should be around a 14:32-15:31 min/mile. The pace days around a 12:36. The Tempo days a progression from 14:32 to 12:02 to 14:32 (sounds like Higdon described this one as an effort based run almost exclusively). And the long run days around a 14:04 min/mile.

Now these paces are based on ideal conditions. So if it's hot/humid out you should give the matching effort of this paced run regardless of how much slower it makes you run. So this means run a Tempo on an ideal day. Memorize what it felt like to do that pace. And then when it's hot, rather than run 12:36, run the same effort. It could be 12:36 or it could be 13:00. As long as the effort matches then you're doing everything right.

 

[camaker]

QOTD: I am curious about how everyone plans their running schedule. How far into the future does your training plan go? How often do you find yourself revising pace/distance/ect once you originally planned them?

I generally have my training plans laid out for as far as my races are scheduled. Right now is an exception, as I'm scheduled out to Dopey 2017, but my training plan only goes out to my key November marathon. The reason for that is I'm trying out a custom training plan from @DopeyBadger and I want to see how it works out for me on multiple levels (performance benefit, sustainability, ease of use, etc...) before I lay out the transitional schedule between that race and Dopey.

As far as revising plans, the only situation where I will change things up is in response to a return from illness or injury. Otherwise, I keep the mileage laid out through the plan and do my best to hit it. That gives me a better feel for what should be expected come race day. If I've nailed the plan all the way through, I should be able to hit my goals barring extenuating race circumstances. If I look back pre-race and I haven't hit target distances or run frequencies I may need to dial back the expectations. On the flip side, if the race goes better (or more likely worse) than expected, I can review my training and see where I may have been deficient in my preparation, allowing me to better prepare for the next race. If I've gone into the plan and shifted targets around I lose the ability to retrospectively analyze things unless I keep an audit trail/version control on the plan, which is a bit more effort than I'm willing to go to right now.

 

[DopeyBadger]

QOTD: I am curious about how everyone plans their running schedule. How far into the future does your training plan go? How often do you find yourself revising pace/distance/ect once you originally planned them?

There are two ways to describe my running schedule - specific and non-specific.

My specific running schedule which has paces, mileage, everything a normal training plan has is only until my next "A" race (October 2nd). I very rarely adjust my plans pace or mileage after laid out. Never if I've gotten better, but would definitely consider if I need to slow down (not hitting paces).

My non-specific running schedule I set up in April 2013 with the goal of a BQ marathon in October 2017. I mapped out spring/fall marathons, Dopey Challenge, mini-goals for everything with the ultimate goal of making a BQ level effort in Fall 2017. So currently my non-specific plan from here looks like this.

2016
July-October - Lakefront Marathon Training
October-January - Dopey Challenge Training

2017
January-May - 5K/10K Training (Working on being able to maximize running efficiency)
June-October - BQ Marathon Training (with almost exclusive focus on endurance and little on speed)
October-January - Dopey Challenge Training

2018
January-May - BQ Attempt #2 or Help pace friend to their BQ marathon training
June-October - BQ Attempt #3 or Help pace friend to their BQ marathon training
October-January - Dopey Challenge Training

2019
January-April - RUN BOSTON MARATHON!

 

[Miranda]

1) So if you're Strava profile is accurate than your current HM PR from Nov 2015 is 2:45:08. Based on this I would set your upcoming Tempo paces at this pace (12:36 min/mile). Your walk breaks at 90 seconds appear to be around a 13:00-15:00 min/mile (so let's split the middle and say 14:00 min/mile), which means you're covering about 0.11 miles per walking break. To have your overall pace be around a 12:36, it would require your run of 30 seconds to be around a 9:42 min/mile (covering 0.05 miles per 30 seconds). It does become a bit of an issue because your watch likely does GPS pings around every 5-10 sec so it's probably going to have a tough time giving you an accurate "lap pace" or "instantaneous pace" for a 30 second lap. However, the overall pace should be accurate after every interval set. So if you do run-walk, it should read around 12:36, and then if you do run-walk-run-walk-run-walk-run-walk the overall pace should still be around 12:36 min/mile. You might consider watching total run pace rather than mile lap pace. If you choose to look at mile lap pace then wait till at least the 0.5 mile mark of every mile lap to recheck pace so that the amount of run-walk intervals can be smoothed out.

Based on your description of your recent races, I'd agree with you that it's likely just needing more endurance work. You'll get there especially if you can hold ~12:00 for 6 miles in a non-race setting because your estimated 10K PR is a 12:02 min/mile based on your HM.

2) When it comes to easy runs and perceived effort I use the following description:

"Run slow enough that you barely notice your breathing. There may be brief moments where you notice your breathing on hills, but that's ok. This should be very relaxed and comfortable. You feel like you could run this pace forever."

If you feel as if this description matches your easy run, then you're running easy enough. Based on your HM I would estimate that your easy run should be somewhere around a 14:32-15:31 min/mile. So, very similar to your walk portions of your run/walk from your Tempo pacing.

The running at 11:20-12:00 for 2.5-2.9 miles is actually what I would consider a pretty tough workout for you. That's really close to a 5K race pace level workout twice per week. I'd suggest you slow down. Based on the Higdon plan linked it looks like whenever you're doing a weekday run and it's not Tempo/pace, it should be around a 14:32-15:31 min/mile. The pace days around a 12:36. The Tempo days a progression from 14:32 to 12:02 to 14:32 (sounds like Higdon described this one as an effort based run almost exclusively). And the long run days around a 14:04 min/mile.

Now these paces are based on ideal conditions. So if it's hot/humid out you should give the matching effort of this paced run regardless of how much slower it makes you run. So this means run a Tempo on an ideal day. Memorize what it felt like to do that pace. And then when it's hot, rather than run 12:36, run the same effort. It could be 12:36 or it could be 13:00. As long as the effort matches then you're doing everything right.

Wow thanks for all this! I will read it a few more times to digest it.

• Yes, my Strava profile is up to date with my PRs.
• I did switch to watching overall pace on my watch at some point, although I don't really have a good feel yet for how much effort it takes to move the overall pace when it starts to slip doing run/walk. I imagine that is something I just need to figure out over time.
• I think in training I probably tend to mosey a bit on my walk segments, probably not with the same purpose as I would in a race. I should work on that.
• Slowing down seems so counter-intuitive! Like, logically I read training advice for other people and nod along when someone tells someone else to slow down, but now of course I am reading this and thinking, "14:32-15:31 is so slow, how will I ever get faster running that slow!" After a little over 1.5 years of being back to running, I still have that mentality of when I go out for a run, I try to beat my previous time for the route, so I guess that is how I ended up running my weekday shorter runs @ close to 5K pace all the time.

I think this training plan will fit my schedule pretty well. I am ready to reset after this weekend's race and do a better job training up for my fall races.

 

[FFigawi]

QOTD: I am curious about how everyone plans their running schedule. How far into the future does your training plan go? How often do you find yourself revising pace/distance/ect once you originally planned them?

My workouts go out one or two weeks. My coach typically updates my schedule every Sunday, although she will do a two-week or longer upload if there's good reason to. This month, for example, there's 18 days between my trips out so she filled up every one of those days in the last update.

 

[DopeyBadger]

Slowing down seems so counter-intuitive! Like, logically I read training advice for other people and nod along when someone tells someone else to slow down, but now of course I am reading this and thinking, "14:32-15:31 is so slow, how will I ever get faster running that slow!" After a little over 1.5 years of being back to running, I still have that mentality of when I go out for a run, I try to beat my previous time for the route, so I guess that is how I ended up running my weekday shorter runs @ close to 5K pace all the time.

Trust me when I say I spent the first 3 years of my training (Summer 2012-Summer 2015) legitimately tracking every training run as if it were a PR. I did the same thing, trying to beat the previous run from the last time I did it. So, I totally get where you're coming from. In those 3 years I improved my HM time by 6% (7 min improvement) and my M time by 10% (30 min improvement). Since then I've adopted this "train slow, race fast" methodology and have dropped in about one year (so a third of the previous timeframe) my HM time by 9.2% (10 min PR improvement) and M time by 20% (52 min PR improvement). I agree though it seems very counter-intuitive on the surface.

 

[Dis5150]

ATTQOTD: I am currently following phase 1 of a marathon training plan for WDW Marathon in January, that @DopeyBadger designed for me. In September I will start phase 2, depending on how phase 1 goes. I have started and stopped so many plans on my own, it is great to have help!

 

[BuckeyeBama]

• Slowing down seems so counter-intuitive! Like, logically I read training advice for other people and nod along when someone tells someone else to slow down, but now of course I am reading this and thinking, "14:32-15:31 is so slow, how will I ever get faster running that slow!" After a little over 1.5 years of being back to running, I still have that mentality of when I go out for a run, I try to beat my previous time for the route, so I guess that is how I ended up running my weekday shorter runs @ close to 5K pace all the time.

I am helping my wife and one of her friends get ready for the 5k and 10k at WDW in January. I have to constantly remind them to slow down when their breathing gets labored. They just want to go as fast as they can, and I understand, but you see far less improvement running this way. They are finally beginning to trust me and my methods as their slow runs are producing faster paces without increased effort.

As for walking slowly during your walk breaks - my advice is to walk as quickly in training as you would during a race. Only your run segments should be at an "easy" pace unless you are going up a steep hill.

 

[BuckeyeBama]

QOTD: I am curious about how everyone plans their running schedule. How far into the future does your training plan go? How often do you find yourself revising pace/distance/ect once you originally planned them?

I generally break my year into 16-18 week segments, with a training plan and goal for each. I generally only race a few times/year now, so most of my training is centered around simple goals, like maintaining my base or increasing my VO2 Max. But I would say that, even though I have plans mapped out 3-4 months in advance, 90% of my runs each year are meant to be fun first and foremost. When I hit a patch in which running has become less fun, I scrap the plan for a few weeks and look to do something totally different to change things up and get back into the right frame of mind.

 

[r2d2_runner]

Hi! I'm new to running, and new around these boards (although I have been following along for a while). I'm planning to do my first half marathon at the Star Wars Light Side weekend in January and I'm currently training for a 10k in August and trying to figure out a HM training plan for after that. One specific question I have is how important is cross-training? I got into running thinking I would follow the Galloway HM plan but I am not doing the run-walk method in my current training and I know many people think doing longer week-day runs (than the Galloway plan) is also a good idea. So, I am looking at other plans. However, most of the other plans I have seen include cross-training days (usually 2-3 per week) and I am wondering how important those are. I am currently running 3 days a week - I might be able to add a 4th day of activity (either running or cross-training) but probably not much more. So I am wondering if I can follow a HM training plan for the running days only and skip the cross-training? Or is that a bad idea? And if I can add a 4th day of activity to my schedule, would that time be better spent just doing more running, or adding in a cross-training activity? Thanks for any advice you are able to give! I have already learned so much from reading the discussions here

 

[BuckeyeBama]

Hi! I'm new to running, and new around these boards (although I have been following along for a while). I'm planning to do my first half marathon at the Star Wars Light Side weekend in January and I'm currently training for a 10k in August and trying to figure out a HM training plan for after that. One specific question I have is how important is cross-training? I got into running thinking I would follow the Galloway HM plan but I am not doing the run-walk method in my current training and I know many people think doing longer week-day runs (than the Galloway plan) is also a good idea. So, I am looking at other plans. However, most of the other plans I have seen include cross-training days (usually 2-3 per week) and I am wondering how important those are. I am currently running 3 days a week - I might be able to add a 4th day of activity (either running or cross-training) but probably not much more. So I am wondering if I can follow a HM training plan for the running days only and skip the cross-training? Or is that a bad idea? And if I can add a 4th day of activity to my schedule, would that time be better spent just doing more running, or adding in a cross-training activity? Thanks for any advice you are able to give! I have already learned so much from reading the discussions here

I do P90X 4-5 times/week in addition to my running, so I clearly think that it is pretty important. At a minimum you need to do work to increase core, glute and hip flexor strength or you risk injury. The longer your long runs, the more that you need a solid core.