Yeah, yeah, I’m not going to the Beginner Triathlete forum so save your breath. 6’0", 190lbs. and fairly lean at 46 years old (not looking to get any lighter). I don’t do much training, usually 2-3 runs per week up to 10 miles on the long run. Ran a 1/2 marathon last Sunday and did 2:03. Same race a year ago was 2:06. Other 1/2s a year ago were 2:16 and 2:09 and 2 years ago were 2:19 and 2:08 respectively on different (waaaay more crowded) courses. Splits are below. There were no pace groups so I inevitably go out too fast and end up with positive splits. I know that’s an issue and I will try to run with a 2:00 pace group at the next race in 7 weeks to keep me in check. So, any race advice would be appreciated but I am also wondering if there is any specific training I can do over the next 7 weeks to give me a little boost (ie. intervals, thresholds, etc. and distances/times). Thanks.
Yeah, yeah, I’m not going to the Beginner Triathlete forum so save your breath. 6’0", 190lbs. and fairly lean at 46 years old (not looking to get any lighter). I don’t do much training, usually 2-3 runs per week up to 10 miles on the long run. Ran a 1/2 marathon last Sunday and did 2:03. Same race a year ago was 2:06. Other 1/2s a year ago were 2:16 and 2:09 and 2 years ago were 2:19 and 2:08 respectively on different (waaaay more crowded) courses. Splits are below. There were no pace groups so I inevitably go out too fast and end up with positive splits. I know that’s an issue and I will try to run with a 2:00 pace group at the next race in 7 weeks to keep me in check. So, any race advice would be appreciated but I am also wondering if there is any specific training I can do over the next 7 weeks to give me a little boost (ie. intervals, thresholds, etc. and distances/times). Thanks.
Learn how to pace properly. Three minutes over a 1/2 marathon is 15 seconds per mile speed increase. You probably could have broken 2 hours at the last one if you knew what pace you were going.
I’d also focus on slightly increasing your leg turnover depending on what your cadence is. Some speed work invested now will reap big rewards in six weeks.
I agree with running 3-4 x/week. I’ve noticed that when my long run is closer to the distance of the race, then I don’t fall apart at the end. In addition, it does help tremendously to start out much closer to the pace you would need to hold. For you, that would be closer to 9 min/miles.
Average 50 MPW during the 7 weeks with a peek week of at least 60 miles (80-100K per week).Once a week do a progression run of 8-miles, start 70 secs slower that goal pace for mile 1, lower effort by 10 sec each mile (mile 8 should be at 1/2 marathon pace).3-4 weeks out, run a 10K 10-15 seconds faster than 1/2 marathon pace.
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I would increase volume and frequency over the next 7 weeks. 2-3 runs per week seems a bit on the short end. Try to make it 4-5 runs per week if you can. Not all short daily runs have to be at the same distance or time. If you don’t have time, do a 30 min or less run.
If your first mile is 8:32 and your last is 9:48 then either your pacing is completely off or your fitness is way off. A sub 2 hour half is about a 9:09 pace. It seems like you were able to handle that pace for only 3 of the 13.1 miles. I think better pacing and a bit more volume during training should get you under 2.
I would disagree with about running 50 mpw. At your current mileage (2-3x per week w/ 10 mile long run), to go to 50 mpw is asking for injuries … unless the 50 mpw is at peak week. Even with that, I’d still wouldn’t go to 50 mpw at your current training and run fitness level.
It’s a fairly modest target as far as what you are most likely actually capable of if you dedicated some serious time to it.
With that in mind I would not over complicate it.
Do a ‘long’ run each week in which you build up your time running at 9:00 pace.
For example:
Week 1: 10 min w/u, 2x20 min @ 9:00 w/ 5 min rest, 10 min w/d
Week 2: 10 min w/u, 30 min @ 9:00’ 20 min easy.
Week 3: 10 min w/u, 40 min @ 9:00, 10 min w/d
Week 4: 10 min w/u, 2x30min @ 9:00 w/ 5 min rest, 10 min w/d
etc…
Maybe your other run could be a 60 minute fartlek run and an optional 3rd run could be 8x1000 @ 8:45 pace at the track.
It’s a fairly modest target as far as what you are most likely actually capable of if you dedicated some serious time to it.
With that in mind I would not over complicate it.
Do a ‘long’ run each week in which you build up your time running at 9:00 pace.
For example:
Week 1: 10 min w/u, 2x20 min @ 9:00 w/ 5 min rest, 10 min w/d
Week 2: 10 min w/u, 30 min @ 9:00’ 20 min easy.
Week 3: 10 min w/u, 40 min @ 9:00, 10 min w/d
Week 4: 10 min w/u, 2x30min @ 9:00 w/ 5 min rest, 10 min w/d
etc…
Maybe your other run could be a 60 minute fartlek run and an optional 3rd run could be 8x1000 @ 8:45 pace at the track.
2-3 runs per week and you should be there.
seems quite complicated to me
I’d hate to see what your complicated version looks like
This is Slowtwitch,the home of overcomplicating almost everything…Now we just have to wait for the nutritionists and the life-coaches to take over for the next seven weeks…
Training is important, run 4-5 days per week with a focus on improving your 10K speed, but a race day plan may be the key to your success. Simply find a local runner (local running club? Maybe on Slowtwitch, where are you located? If your in the St. Louis area, I’ll volunteer to pace) with a lot of experience who is willing to pace you to a 1:58-1:59 finish. Review your race-day strategy several times with that runner and with yourself every time that you run till race day. Draft him or her like white on rice and realize that there is no worry in setting the pace, just easy following and enjoying the race on the day. Don’t overeat the night before only to have to take a bathroom break at 9 miles. Following this strategy, you’ll be able to share your success with others and one day pace the next slowtwitcher to post this question. Good luck!
If you have a GPS watch…calculate how much faster you have to run per K or mile to make up the 3 minutes…it is not much faster at all…
Keep mileage consistent, don’t go out too hard. Stay smooth and relaxed. Stick to your plan, hydrate.
RUN for the next 7 weeks, eat well, recover well, don’t get injured.
Good luck.,…you should be able to do it.
Sounds as if were in a pretty similar boat. (Me: 51, 6 ft, around 190 - and targeting 180).
I did my first half (well, the first for 25 years) two years ago in 2:17. Waited a year to run the same race again and did it in 2:11 coming off the flu. March this year 2:02 and I just ran 1:57 back in November. Now targeting 1:53 next March.
I’m sure that the training advice above is sound. I started working with a coach and upped my volume and started doing a lot more interval work and I’m certainly getting faster.
I guess what I wanted to add though is that from where you are, I think that some simple mental discipline and determination can get you there. A 9:09 pace really isn’t that different from a 9:20. What worked for me was going out for the first two miles at 8:30 to “bank” a minute. I then simply focused on trying to run every mile at between 8:50 and 9:00. By the time I was at half way I knew that I was going to make it and after mile 10 I quit worrying about it and just enjoyed the last three miles. Ended up at sub 9:00 pace for the race and was pleased. Having broken that barrier I truly believe that I have a 1:45 in me (but my target for 2012 is my first full in under 4:00).
It seems you had a sudden drop in pace between mile 5 and 6? Was there a hill or something that knocked you back?
Run more. Your 2-3 runs per week probably total 25 miles. Get that to 4-5 runs totaling 35-40 miles per week for the next 5 weeks before you taper. This combined with a better pacing will get you under 2:00 easy.
Don’t over complicate this. Just run a little more, no need to run 50-60 mpw, no need to do speed work.
I don’t do much training, usually 2-3 runs per week up to 10 miles on the long run.
Herein lies your answer. It’s very simple and right in front of you.
Run more often, even just 2 or 3 more short/easy runs per week, and gradually increase your long run. When I’m building my long runs, I tend to do it very gradually - an additional 5 minutes per week until I can comfortably run for 2+ hrs. - then I might bump by ~10 min. if I’m feeling good. That would give you an extra 25 minutes (2+ miles) on your long run over the next 5 weeks, then back it down a little the week before your race if you’re feeling stale/fatigued.
You’re so close that with smarter pacing you may be capable of breaking 2 hrs. right now. I would forget the intervals, etc. at your current training level. You’ll make significant gains just by being consistent and staying healthy.
You definitely don’t need 50mpw, but more than you are doing now. I first broke 2 hrs running just 3-4 times per week, and I wasn’t even anywhere near 40 mpw.
Maybe 5m, 8m, 5m, 10-12m runs (total about 30mpw).
Gradually work up to this from where you are now, over a period of a couple of weeks.
To break 2 hrs, the only speed work I did was on the shorter days, I would pick a point in the middle of my run and do 3-4 surges (ie running faster but not sprinting) over a distance of the space between 2 telephone/power line poles (ie 50m-100m), with a couple of minutes rest in between each one.
Try to do some stretching on your non-running days. Cut down on the crap food in your diet. Drink lots of water. Decrease your coffee intake. Get lots of sleep.
Do your longest run of 12-14 miles, 2 weeks before the race.
Force yourself to do your first mile in 9min30sec, then try to do even splits from that point on, to get to a total of 1:58 (ie do the calculation before the race). That will give you a 2minute cushion for when you are tired in the last mile or two.
Keep it simple. Just don’t ramp up to an increased mileage too quickly or you will get injured. Good luck!
This is Slowtwitch,the home of overcomplicating almost everything…Now we just have to wait for the nutritionists and the life-coaches to take over for the next seven weeks…
Seriously, its two hours and hes only running 2x-3x a week. This isnt like hes trying to go from 1:13 to 1:10 and is already putting in 105 miles.
Outside of the whole “run more” thing everyone else is harping on, I’d focus on pacing. Yours stinks. I’d say you could make 2 hours just by pacing it better early.
A 2 hour half marathon is an average of about 9:10 miles, so your first two miles were an average of 30 seconds (:38 1st and :22 2nd) over your goal pace. Way too fast. The McMillan calculator says that at 9:10/mi half pace, 8:40/mi is your 10k pace (and 8:30 is your 4 mile pace). And looking at your times, about the 10k mark is where you really fell off your goal. So you went out at 10k pace and were cooked by 10k in to the race. Seems fairly obvious when you put it that way, right?
I would like to make a suggestion for you regarding pacing. This year I ran 2 marathons and both times I qualitfied for Boston using this approach: I went to Runnersworld.com and made a pace band for my desired time (If you want a sub 2 hour half mary, then tell the “tool” to produce a 3 hour 59 minute band). Print this out and cover both sides with clear plastic tape. Use two safety pins to attach it to your wrist. On your other wrist use a GPS stop watch and start it when you get to the timing mat (not when the gun goes off). Its OK to get one or two minutes ahead of the pace band, but don’t let yourself get very far ahead of it. Best of luck at the race, Tim
