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Half Marathon training

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Pick6's avatar

Pick6

A USA American

14,946 posts
Jul 11, 2012 9:05 PM
I am planning on running in Akron's half marathon towards the end of September. This gives me about 2 1/2 months to train. I'm pretty sure that I recall a few people on here that have ran these before. I'm looking for any kind of advice (conditioning, weight training, dieting, etc). This is something that I want to be able to save I've done in my life and who knows if I'll have the opportunity to do it and have time to train again.

Some background info: I consider myself in pretty decent shape already. Conditioning wise could probablu be a little better. Id say i can run 2-3 miles without being completely dead. I have cut pop out of my diet. I am working on cutting out fast food as much as I can as well. Mostly when I eat out, it is chipotle or a sun shop.

Also, since this is something that requires a lot of time and effort, i not only plan on being able to complete the race, but do pretty well.
Jul 11, 2012 9:05pm
M

MontyBrunswick

Jul 11, 2012 9:14 PM
This is one area I can honestly say CCRunner would be a helpful piece of advice.
Jul 11, 2012 9:14pm
said_aouita's avatar

said_aouita

Banned

8,532 posts
Jul 11, 2012 9:27 PM
You are getting a late start.* IMO- Right now ya should at least be doing one long run of around 6 miles once a week. Rest of the week do two or three more easy runs of around 30-45 minutes each.
Here in a couple weeks consider adding a "fartlek" work out, which is speed play. (just ask google about fartlek or pm me for some workout ideas)

Add one mile to your long run every other week.


Starting off, you run only at "conversation" pace. If your running with somebody you can carry on a conversation with out gasping for air. If gasping for air, you are running too fast.

Get a pair of quality running shoes from a legit running store. They will inspect your feet, see if any pronation issues.

As for training, try not to only run on the roads. Never run on sidewalks. Best is gravel, or grass/dirt trails.

Running form- think like you are riding a bicycle; picking your feet up and putting them down. You do not go fast by taking longer strides. You go faster by a quicker turnover. Run tall.
If running on a sunny day, pay attention to your shadow. Your upper body should be still. No shoulder movement and your head is not bobbing up and down.

Will continue to add as my brilliant self thinks of more.



*Any workout you do today will take between 2-3 weeks to be any benefit. Generally you peak mileage 2-3 weeks out from the big race.

This is my KISS theory for training old farts who once a year decide to run 13 miles.
Jul 11, 2012 9:27pm
Pick6's avatar

Pick6

A USA American

14,946 posts
Jul 11, 2012 9:30 PM
^^ what about running on a track?

Also.only run 4 days a week tops?
Jul 11, 2012 9:30pm
said_aouita's avatar

said_aouita

Banned

8,532 posts
Jul 11, 2012 9:47 PM
Pick6;1223826 wrote:^^ what about running on a track?

Also.only run 4 days a week tops?
Tracks are great but boring as hell. Do you run year round or have you been off from running for a few months?
If you've not been running at least a couple times a week for months, start with four runs a week for the first two or three weeks. Best would be an every other day schedule. Run one day, cross train with biking or even walking 18 holes of golf on the next.

Quickest way to get owies is getting too gung-ho, too quick. People who don't run at least a few times a week year round will only get themselves injured suddenly trying to run every day.
Jul 11, 2012 9:47pm
Pick6's avatar

Pick6

A USA American

14,946 posts
Jul 11, 2012 9:59 PM
said_aouita;1223839 wrote:Tracks are great but boring as hell. Do you run year round or have you been off from running for a few months?
If you've not been running at least a couple times a week for months, start with four runs a week for the first two or three weeks. Best would be an every other day schedule. Run one day, cross train with biking or even walking 18 holes of golf on the next.

Quickest way to get owies is getting too gung-ho, too quick. People who don't run at least a few times a week year round will only get themselves injured suddenly trying to run every day.
From the beginning of the year up until may, I lifted and did some sort of conditioning, whether it be a mile or 2 on the tresmill, basketball, or golfing 5 days a week. The past few months I haven't been able to work out due to work. So far this week I've been running 1-2 miles a day. Do you recommend weight training legs or strictly cardio?
Jul 11, 2012 9:59pm
M

MontyBrunswick

Jul 11, 2012 10:01 PM
I'd do strictly cardio for a half-marathon.

And he's right -- running on a track is boring. Find a trail or some woods to run in.
Jul 11, 2012 10:01pm
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said_aouita

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Jul 11, 2012 10:30 PM
Pick6;1223848 wrote: Do you recommend weight training legs or strictly cardio?
I'm not much of a fan of weights, especially for legs.

I am a fan of push ups, crunches, pilates for your core and even chin up bars. Some basic (high rep/low weight) bench press stuff or dumb bells is up to you.
Jul 11, 2012 10:30pm
said_aouita's avatar

said_aouita

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8,532 posts
Jul 11, 2012 11:28 PM
ccrunner609;1223899 wrote:runs some hills huh?
You know the line - "hills are speed work in disguise"




Really skinny arms but super-human power in his hamstrings and quads.
Confident his "strength" training was majority plyometrics and crunches. Saw in a video he'd do crunches while holding plate weights but never saw any bench pressing sort of lifting.

Plus, I'm not saying anything your home town Olympic gold medalist hasn't mentioned already, he's not a fan of weight lifting either.

Good enough for me.
Jul 11, 2012 11:28pm
I

I Wear Pants

Senior Member

16,223 posts
Jul 12, 2012 12:00 AM
How much is this and when is it? Maybe I'll join you.
Jul 12, 2012 12:00am
Pick6's avatar

Pick6

A USA American

14,946 posts
Jul 12, 2012 7:55 AM
I Wear Pants;1223927 wrote:How much is this and when is it? Maybe I'll join you.
http://www.akronmarathon.org/
September 29. $90 registration fee. Seems sort of pricey, but then again I wouldn't know.

I had 2 guys who entertained the idea of joining me but backed out.
Jul 12, 2012 7:55am
Pick6's avatar

Pick6

A USA American

14,946 posts
Jul 12, 2012 7:57 AM
I plan on starting today with the 30-45 minute run. Three of those then I'll do the long run.
Jul 12, 2012 7:57am
Raw Dawgin' it's avatar

Raw Dawgin' it

Just Ain't Care

11,466 posts
Jul 12, 2012 8:03 AM
You paid 90 bucks just to run? You can run anywhere you want for free...that's crazy.
Jul 12, 2012 8:03am
Pick6's avatar

Pick6

A USA American

14,946 posts
Jul 12, 2012 8:38 AM
Raw Dawgin' it;1223993 wrote:You paid 90 bucks just to run? You can run anywhere you want for free...that's crazy.
Well technically I haven't paid for anything yet. I believe more is included in the price than just being able to run though.
Jul 12, 2012 8:38am
Glory Days's avatar

Glory Days

Senior Member

7,809 posts
Jul 12, 2012 9:13 AM
That is plenty of time to train for a half marathon. I am no running expert, but i have done it in 2 months exactly. During my training, i ran 2-3 times per week with my average runs being 3 and 4 miles. 3 weeks before i ran 8 miles, 2 weeks before i ran 10 miles and didnt run at all the week before.
Jul 12, 2012 9:13am
S

Sonofanump

Jul 12, 2012 9:54 AM
I won&#8217;t run a half, I&#8217;ll run 6.2 after a mile swim and 24.8 mile bike. I hate running and it is hard on my knees. I&#8217;ll only run once a week, but I also bike, swim, cardio (Insanity), & lift three times a week. For runners, the important lifting is core work. I&#8217;ll leave the actual running advice for others, but don&#8217;t ignore your core in your preparation.</SPAN>
Jul 12, 2012 9:54am
I

I Wear Pants

Senior Member

16,223 posts
Jul 12, 2012 10:29 AM
said_aouita;1223874 wrote:I'm not much of a fan of weights, especially for legs.

I am a fan of push ups, crunches, pilates for your core and even chin up bars. Some basic (high rep/low weight) bench press stuff or dumb bells is up to you.
I don't get this.
Jul 12, 2012 10:29am
said_aouita's avatar

said_aouita

Banned

8,532 posts
Jul 12, 2012 11:09 AM
I Wear Pants;1224101 wrote:I don't get this.
Many don't and it's personal preference. I don't believe theirs a right or wrong answer.

imo- The best way to increase running strength is to run against resistance. Speed work, hill work and even plyometrics or other running drills.
Weight training will increase muscle mass and bone density.
Lean muscle mass is denser and burns more calories than fat tissue, which also helps people who run to increase fitness.


Yea yea yea, benefits to lifting weights compared to doing nothing. Just don't substitute lifting for running, if wanting to be a legit racer.
Jul 12, 2012 11:09am
I

I Wear Pants

Senior Member

16,223 posts
Jul 12, 2012 11:12 AM
said_aouita;1224154 wrote:Many don't and it's personal preference. I don't believe theirs a right or wrong answer.
It depends on what you're trying to accomplish really. If you need/want more strength in your legs there is certainly nothing better than proper lifting. Of course that may not be your concern.

Also for the people flipping out. $90 is probably about average for a half-marathon as far as cost.
Jul 12, 2012 11:12am
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said_aouita

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Jul 12, 2012 11:23 AM
I Wear Pants;1224158 wrote: If you need/want more strength in your legs there is certainly nothing better than proper lifting.
Yes, there is. More resistance running.

I Wear Pants;1224158 wrote:Also for the people flipping out. $90 is probably about average for a half-marathon as far as cost.
Also usually these larger half or full marathons give out nice goodie bags which have enough decent stuff to make the entry cost not as painful.
Jul 12, 2012 11:23am
T

thavoice

Senior Member

14,376 posts
Jul 12, 2012 11:30 AM
I have done two HM, the USAF in Dayton and the Indy Mini.

There are a number of online training programs for the half marathon. We used that, loosely, for our training. WHat i DID stay true to was the long run each week. I usually ran three days, off one day. You can get really technical with thos programs but if you use it as a loose guideline but hold true to the long run each week you should be good.

What I did though is started earlier than what it had you do, and I extended my long runs out past the max. Some of the plans max you out at like 11-12 miles. I went to 14.5-15.5 becuase I wanted to know I could run the full 13.1, and I wanted to exceed.

I always used a Garmin 305 gps watch to help me keep on pace and not go too fast.
Jul 12, 2012 11:30am
I

I Wear Pants

Senior Member

16,223 posts
Jul 12, 2012 11:35 AM
said_aouita;1224180 wrote:Yes, there is. More resistance running.




Also usually these larger half or full marathons give out nice goodie bags which have enough decent stuff to make the entry cost not as painful.
We're going to have to disagree here. Though I may amend this statement later after I talk to people with relevant degrees and certifications (seriously will, I bug my brother with this sort of question all the time).
Jul 12, 2012 11:35am
T

thavoice

Senior Member

14,376 posts
Jul 12, 2012 11:37 AM
You usually do get some neat stuff.....a tech running shirt and other things. The USAF had a good post race spread of food, including pizza. The indy wasnt nearly as lavish in the post race but they have way too many people to be able to do that.
Jul 12, 2012 11:37am
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said_aouita

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8,532 posts
Jul 12, 2012 12:21 PM
I Wear Pants;1224197 wrote:We're going to have to disagree here. Though I may amend this statement later after I talk to people with relevant degrees and certifications (seriously will, I bug my brother with this sort of question all the time).
Like I mentioned above- Just don't substitute lifting for running, if wanting to be a legit racer.
Also this part "Lean muscle mass is denser and burns more calories than fat tissue, which also helps people who run to increase fitness." more pertains to the upper body....imo.

Just a side personal question - Have the people with relevant degrees and certifications ever been competitive distance runners themselves? If yes, what are their PR's for different distances like the 5k up to half marathon?
Jul 12, 2012 12:21pm
T

thavoice

Senior Member

14,376 posts
Jul 12, 2012 12:39 PM
said_aouita;1224242 wrote:Like I mentioned above- Just don't substitute lifting for running, if wanting to be a legit racer.
Also this part "Lean muscle mass is denser and burns more calories than fat tissue, which also helps people who run to increase fitness." more pertains to the upper body....imo.

Just a side personal question - Have the people with relevant degrees and certifications ever been competitive distance runners themselves? If yes, what are their PR's for different distances like the 5k up to half marathon?
So you only care about what people who have a relevant degree and certifications??


My PR in a 5K was 20:28 (at the age of 35) and my HM PR was a pace of 8:01 for the full race. I forget what the actual time was. I usually just remember the pace. That PR was at the Indy Mini.
My GPS is pretty dead on with distances as I have tested it a few times and sometimes 5k courses are shorter, or longer, than the 3.1. AT Indy Mini I ran 13.21 miles so I am presuming the .11 extra was the weaving in and out.
Jul 12, 2012 12:39pm