STYLETHREAD -- LET'S TALK SHOP!

mikacat · Coach

half marathon tips from you runners

calichic · Dooney & Bourke

Of course you can do this!!! How much are you running during the week? Are you doing any interval runs? I have/had some marathon books that I can't place right now. But it recommended one interval run per week, a long run one day and half the long run the day before the long run (does that make sense?). It also recommended doing some other form of cardio on the days that you aren't running (like biking, swimming, etc). And you will want to increase the amount that you run every week.

For example:

Monday: cycle

Tuesday: run 3 miles

Wednesday: interval train 8 x .25mi. (75%)

Thursday: run 3 miles

Friday: swim

Saturday: run 3 miles

Sunday: run 6 miles

Then every week increse the long runs a bit and do more intervals.

I don't know if this information was what you wanted, but I hope that it helps mikacat and keep up your good work!

ayo · Coach

hey! 6 miles is great! you are almost half way through. You can definitely do this!

I agree with a lot of what calichic said.

doing runs during the week is uber important as well as incorporating some other sort of physical training.

I will only add this to it...make sure you don't do too many long runs during the week. You will most certainly be fatigued before your long saturday runs.
When I train I try to do a least half of whatever miles I'm scheduled to do that Sat/Sun.

So if I'm doing 6 on Sat I'll do two 3 mile runs during the week and then head to the gym for the rest of the week. I highly recommend doing some light weight lifting especially on your legs. It helps.

Another suggestion I have is to try your best not to do any running the day before or after your long runs. Your body needs a chance to re-coup, let it.

Also I'm not sure if you eat during your longer runs, if not I highly recommend doing so it will give you enough energy to finish. I absolutely LOVE power gels they are awesome and give you that much needed boost of energy. Down those with PLENTY of water.

There was this stuff I used that was absoultely fantastic for joint and muscle aches...it was called Dynomint (I may need to double check that name). I'd rub it on about an 1 hour so before running and it really helped to reduce any inflammation.

That's my two cents..PM me if you have any other questions! Also make sure you send me the link to where I can donate to your race. I would love too!

mikacat · Coach

Thanks for all the tips CaliChic and Ayo.

I did 6 again Sunday and will do 4.5 tonight. I will run two times during the week from now on. I have been doing the eliptical, spin classes, biking and the treadmill on the days I don't run outside. But I have only been working out 5 times a week. Do I need to work out seven?

I will check out the Power Gels and Dynomint (very funny BTW). I haven't really done interval training except in conjunction with running and walking 6 or 8 weeks ago to get me up to running longer distances. That is what it said on Galloway's site and seemed to work well. I kept increasing the amount of time running and lowering the time walking. Imust add I wasn't and still am not in very good shape but I can tell a difference every time I run.

I have to do 7 miles this Sunday so that is more than halfway there!!

ayo · Coach

oooh seven days a week is way too much..

definitely have at least one day of rest...preferable the day after your long runs...your body needs time to recoup..

mikacat wrote:

Thanks for all the tips CaliChic and Ayo.

I did 6 again Sunday and will do 4.5 tonight. I will run two times during the week from now on. I have been doing the eliptical, spin classes, biking and the treadmill on the days I don't run outside. But I have only been working out 5 times a week. Do I need to work out seven?

I will check out the Power Gels and Dynomint (very funny BTW). I haven't really done interval training except in conjunction with running and walking 6 or 8 weeks ago to get me up to running longer distances. That is what it said on Galloway's site and seemed to work well. I kept increasing the amount of time running and lowering the time walking. Imust add I wasn't and still am not in very good shape but I can tell a difference every time I run.

I have to do 7 miles this Sunday so that is more than halfway there!!

MissAllycat · BCBG

I'm also training for a half marathon in October - this is the plan that I'm following. So far, so good...

http://www.halhigdon.com/halfmarathon/novice.htm

mikacat · Coach

MissAllycat wrote:

I'm also training for a half marathon in October - this is the plan that I'm following. So far, so good...

http://www.halhigdon.com/halfmarathon/novice.htm

which one are you doing? Is this your first?