LEBoyd wrote:
Let me add to my original post on what I do. First, know that I am SLOW - possibly the slowest guy on the forum.
I train by mileage and started training for HM two years ago. Before that I just ran three times a week for three year after nearly 35 years of no running (stopped after college). My initial goal was only 12min/mile pace (remember I said I'm slow), which was significantly slower than my college pace (5 to 5:05 miles, 17min 5ks - neither particularly fast, but faster than NOW :) ).
I only ran 3 or sometimes 4 times a week for 1 1/2 years, and frankly, I couldn't even finish a HM without walking some. I had no idea how to train. After my third failure (Feb 2019), I started reading and watching youtube about training and learned a TON. I started trying the MAF training, but I didn't increase my running and didn't have any speed training. My 4th HM the first weekend in Oct 2019, again I failed and had to walk some.
So I did more reading and youtube research and decided I needed to increase my mileage - a lot. That's when I started running 6 days a week with 5 around 4-5 miles (one HIIT and one tempo) and one LSR (getting up to 10 or 11 miles) with a race pace (12:00) section of 3 miles in the middle or at the end. I also worked on fueling, form and cadence.
My last HM was in the first weekend in Dec (13.7 mile trail run). I decided I was going to run at 84% HR at 170 cadence for the first 9.5 miles and then if I felt good, pick up my cadence - and take my time at whatever it came out. I was SUCCESSFUL this time, finishing the last four miles in @10:20 pace and total pace of 11:39.
Now my son has me training for the Galveston HIM to "do it with him" (Funny, as he's age group starts long before mine and I'll only see if maybe two or three times - I'll be 59 and 9 months on race day, so maybe the oldest guy in my age group). Three swims (one with 50 meter sprints, one with 200 meter hard and one long), three bikes (one with sprints, one with longer hard and one long) and three runs (same idea, sprints, long hard and one long). The biking is always on it's own day and the swim/run are on the same day (same 6 days per week). My distances right now are near the HIM distances and all feels fine. I'm 7 weeks out and am increasing distances. I'm only interested in finishing within the 8 1/2 hours :)
I'll see how this training affects my HM next weekend, as I am signed up for one. Today I ran 4.5 miles with 6xone minute max effort. Three of the one minutes were in the high 6 minute and low 7 minute pace and the other three were in the low 8min pace. I'm expecting my HM to be faster than 2:30, but I'm not planning to run too hard as this is at the end of a recover week. I plan on doing the HM on a similar plan as my last one, but increase my HR to 86% of my max for the first 9 miles and then see how I feel.
Training more will always help an "out of shape" guy like me get faster. The long runs/swims/bikes builds that aerobic base that I need.
My ultimate goal is to my HM in the 10min pace, but this will take me another year or two. Of course, my son may get me to do some other HIMs, which I'll see how this affects my HM times :) Plus, it's fun to train :)
I think you are doing great. I wish I could run as you do at your age. I am 40 and I took up running and triathlon after 7 years of zero training due to an injury( i have no running background actually, but swimming) I have been training for 7-8 months and my 10k pace must be nw around 7.05m/mile. The technical day I do a slow-mid tempo run for 20'...then I do uphill repetitions, or speed workout (1k series) or fartlek. I end up with 15' of easy running. For the mileage day, I am doing 60m, but too fast IMO. I should slow down my HR and add more minutes ...
when the good weather is coming, I think I will do 3 sessions. I will exchange one day of bike for one of running and increase the mileage in the bike...
I am enjoying the process.I will never be a good athlete but setting goals is the way to keep us focused. In addition, I use my running as a sort of meditation (I focus on how my feet land, my breathing)..it is just great..
If I could run a bit faster, well, I would not mind either :D
Spaniard. Sorry for my english for the sensitive ones :P