13.1 miles in < 100 minutes

Sub430

Evenin',

The title is self explanatory, my goal is to run a half marathon in 1 hour and forty minutes, not a lofty ambition compared to other posters but it will be a challenge pour moi. I have yet to decide on the race but it will be Kildare or Limerick in May.

I was part of the sub 430 novice mentored marathon thread and found it helped with motivation, I also piggy backed on menoscemo's thread for a while but now is the time to cut the apron strings and start my own log.

A bit of background on me, 32 years of age, 12 stone, 5'10. Normal weight is around 11.5 stone so should not have great difficulty getting back there as diet is decent (save the odd blowout/Christmas). I have found that my weight has increased since I added weights to my training, not pushing heavy weights at all but it seems to be having an effect.

Only did 2 half marathons before.
Dublin 2006 : 2h10
Longford 2009 : 1h53

To get to 1:40 I need to take a minute per mile off last years time - we'll see how that goes.

For the next month I intend to just build up base mileage again, this will mean consistently running 20 miles per week then I intend to do a 12 week half marathon training schedule.

That's enough waffle, all advice/criticism (be nice ) is welcome please.

So today, 4 softlad miles on the treadmill in 35:45.
8:55 min/mile.
Boring but easy, right thigh a bit niggly so foam rolled it, hopefully will be ok for tomorrow.
Oh yeah, injury is a common occurrence for me, I'm as flexible as wood.:(

menoscemo

Good luck with this man. I have a similar goal next year, now all I do is get my fat arse out the door, I have put about half a stone on over christmas:o
I think I will do the 1000 mile challenge this year, might give me motivation to get out consistently. Are you gonna follow that?
What half a re you targetting? And do you think you'll be doing the big one next october?

rainbow kirby

menoscemo wrote: »

Good luck with this man. I have a similar goal next year, now all I do is get my fat arse out the door, I have put about half a stone on over christmas:o

Think I've put on a similar amount over Christmas... so much chocolate!

Good luck with the log Sub430

MCOS

Nice progression with your goals Good stuff and best of luck with the log.

Sub430

menoscemo wrote: »

Good luck with this man. I have a similar goal next year, now all I do is get my fat arse out the door, I have put about half a stone on over christmas:o
I think I will do the 1000 mile challenge this year, might give me motivation to get out consistently. Are you gonna follow that?
What half a re you targetting? And do you think you'll be doing the big one next october?

Cheers dude.
I will follow the 1000 mile challenge too, plan to hit 1000 miles around this time next year.:)
It will either be Kildare (localish) or Limerick (the missus might do the full here so will see how that progresses).

The big one is playing angel and demon on my shoulder, the demon saying come on it will be fun you can definitely do better than last time and do yourself justice while the angel is more matter of fact telling me not to be crazy, you didn't enjoy the experience, why put yourself through that again. I suppose I'll see how the half training goes. To be honest I didn't enjoy the long runs for the marathon and they take up a lot of time.

What about you? Still tempted?

misty floyd

The very best of luck with the sub 100. That Kildare half looks interesting.

Sub430

4 more mince pies run off miles run today.
1 warm up, 2 fartlek, 1 warm down in 34:48.
Avg pace 8:38.
Happy with that, stretched the legs and thigh held up fine, just need to keep an eye on it.

village runner

Everyones goals are different. At least you have now put it down on paper.
Could you not say do 30 miles a week and build it up to 40. Everyones times schedules are different but an extra mile or two per run mightnt kill you.
Best of luck with your goals.

Sub430

[quote=village runner;63710785
Could you not say do 30 miles a week and build it up to 40. Everyones times schedules are different but an extra mile or two per run mightnt kill you.
[/quote]

I suppose I could, sure why not?

Running has been on and off since the DCM so will just try to get out 5 times per week for the first couple of weeks. If all goes ok then I will increase the mileage up to the 30, see how that goes and then increase it a bit more.

New mini goal is to get to running 30 miles per week in the next 4 weeks.
Thanks for that village runner.

village runner

10% a week. So maybe get it up to 30 within 3 weeks.
As the mileage is low it wouldnt be like jumping from 50 to 70 miles in one week.

Do you possess a bike ?? Throw in a 90 min cycle on top of your runs and you will reap the benefits.
When are you planning to run the first of your 15-16 milers ??

Sub430

village runner wrote: »

Do you possess a bike ?? Throw in a 90 min cycle on top of your runs and you will reap the benefits.
When are you planning to run the first of your 15-16 milers ??

No bike, lucky enough to be able to walk to work. I could run home after work, this would add around 10 miles per week without much fuss. Worth doing?

The first 15 miler is week 3 of the 12 week training schedule so that would be around mid Feb.

village runner

Sub430 wrote: »

No bike, lucky enough to be able to walk to work. I could run home after work, this would add around 10 miles per week without much fuss. Worth doing?

The first 15 miler is week 3 of the 12 week training schedule so that would be around mid Feb.

Therefore if the 15 miler is mid feb you have a bit of catching up to do.
Any extra mileage is worth doing. For example 4 before work 4 after work is the same as an 8 mile run and your fresher the day after.

Any running club you could jon ? partners you could go with ??

Are you 2 miles away from work ?? I suppose you could do your run after work and integrate the 2 miles in on hte way home.
Is there any reason you cant build it up to 45 miles a week over time ??
Have you invested in a garmin 305 or similar ??? Roughly 7.35 over the half so you would be doing your tempo run( 6 miles at 7.25 pace) You might only manage 2 miles at this stage and some weeks you might only manage 8 min mile pace. But over time you will build it up.

Use common sense. If you are supposed to do a fast one today and dont feel great run easy and go hard tomorrow.
Hope this all makes sense.
What did you do the full marathon in ??

Sub430

village runner wrote: »

Any running club you could jon ? partners you could go with ??

Are you 2 miles away from work ?? I suppose you could do your run after work and integrate the 2 miles in on hte way home.
Is there any reason you cant build it up to 45 miles a week over time ??
Have you invested in a garmin 305 or similar ??? Roughly 7.35 over the half so you would be doing your tempo run( 6 miles at 7.25 pace) You might only manage 2 miles at this stage and some weeks you might only manage 8 min mile pace. But over time you will build it up.

What did you do the full marathon in ??

Not really interested in joining a running club, enjoy training on my own, play footie on the Monday night then the rest of the week is my own.
I prefer the morning runs but to increase the miles could always run home (it's about 2 miles).

No reason I can't get to 45 miles over time but would not want to be running long 15+ miles every weekend. I just get bored with that amount of running hence the aversion to doing another marathon.

Fast miles do not bother me to be honest, it's the endurance that's weak obviously because I don't like running long.

I was going to avoid the marathon question - finished it in 4h18 BUT :rolleyes: pretty much stopped at around mile 19. Longest ever run was 18 miles about 6 weeks before (due to injury) so just dragged myself around the last bit. Compared to the half where I was fresh at the end hence love the half, hate the full.

village runner

Sub430 wrote: »

Not really interested in joining a running club, enjoy training on my own, play footie on the Monday night then the rest of the week is my own.
I prefer the morning runs but to increase the miles could always run home (it's about 2 miles).

No reason I can't get to 45 miles over time but would not want to be running long 15+ miles every weekend. I just get bored with that amount of running hence the aversion to doing another marathon.

Fast miles do not bother me to be honest, it's the endurance that's weak obviously because I don't like running long.

I was going to avoid the marathon question - finished it in 4h18 BUT :rolleyes: pretty much stopped at around mile 19. Longest ever run was 18 miles about 6 weeks before (due to injury) so just dragged myself around the last bit. Compared to the half where I was fresh at the end hence love the half, hate the full.

If you were doing 15 every week as a long one you are only ever 6 weeks away from a marathon.
You dont like marathons cos you had a bad experience. You hadnt the training done. I always get in long ones early in case i get injured.
Fresh at the end of the half means you didnt run it hard enough. I was never fresh at the end of any race I did.
If you dont like running like why dont you train for a 10km.
Your target is 1hr40 for a half. If oyu dont like running long why set a target like that. PBs involve pain.

Sub430

village runner wrote: »

Fresh at the end of the half means you didnt run it hard enough. I was never fresh at the end of any race I did.
If you dont like running like why dont you train for a 10km.
Your target is 1hr40 for a half. If oyu dont like running long why set a target like that. PBs involve pain.

Agreed, felt way too fresh at end of half - didn't push myself enough looking back but you live and learn.
A good go at a 10k is on the cards but not until after a fair blast at the half, probably doing it backwards but that's my choice.
I don't see 1hr40 as running long, even 2 hours is fine, it's when it's gets to around 3 hours that I start losing the will to live. Sure if/when I speed up then the long runs won't take so long but until then I'm sticking with the half.

Cheers for your input so far

goofygirl

Good to see you back in business dude.

village runner

Sub430 wrote: »

Agreed, felt way too fresh at end of half - didn't push myself enough looking back but you live and learn.
A good go at a 10k is on the cards but not until after a fair blast at the half, probably doing it backwards but that's my choice.
I don't see 1hr40 as running long, even 2 hours is fine, it's when it's gets to around 3 hours that I start losing the will to live. Sure if/when I speed up then the long runs won't take so long but until then I'm sticking with the half.

Cheers for your input so far

I would incorporate a 10km a 10 miler in your training for the half. You say its your choice but it doesnt make much sense. You want to improve your speed(train for a 10km, mile repeats etc) . 15 miles at 8.40 would do the trick.Do that every week and you will break 1.40. Its when it gets to the big day that running for 100 min feels easy.
Everyone hates long ones as do i but they are great for the head and make you strong. Try and get a running partner for the long ones. I love having a partner for my speed work as i do it in the gym otherwise. Hard to push on your own. The long ones are boring. Time on your feet is the important thing.
Where are you from ??
10km in Enniscorthy 14th Feb and Dungarvan 28th
10 mile in Ballycotton and galway in March. Also clare in April.
I wouldnt taper for those but I would for your half.
You need races. You sound inexperienced. On the road i would be alot slower for 10 miles than i would be in a race. You just seem to push push push. Get used to that uncomfortable feeling. Countdown the minutes until you finish. It will then be all worthwhile. In everyrace i ran and i mean every race I wanted to stop in every race. But if you stop once its easy stop the second time.


I will follow the log with interest.

Sub430

village runner wrote: »

10km in Enniscorthy 14th Feb and Dungarvan 28th
10 mile in Ballycotton and galway in March. Also clare in April.
I wouldnt taper for those but I would for your half.
I will follow the log with interest.

Enniscorthy and Galway look good and they will break up the training, will do those.
Who needs Paris in the Spring when you've got Wexford for a romantic Valentines break?

Out on the roads today, intended 5 easy miles but had to turn back after .75 miles, just too slippy on the back roads. Back to the treadmill instead for 4 miles and half a mile warm down.

Road : 1.54 in 13:16 Avg Pace 8:39
Treadmill : + 1 inc 4m in 34:20 Avg Pace 8:34

Sub430

Roads still too dangerous in the midlands so treadmill again, big New Years party so sweated a lot of sh1te out of my system.

NewYear - new shoes, I retired a pair of shoes for the first time which must be a sign of progress and wore a new pair today - amazing the difference in support. Maybe I shouldn't keep old shoes as long the next time, could be a factor in the niggly injuries.

5 miles in 43:21 (5: 43:21 :pac::rolleyes:) at +1inc - avg pace 8:40. Hopefully can get out on the roads for a longish run tomorrow.

Sub430

Sunday means long run for me, took a quick drive around to see how the roads and paths were, pretty soon it was evident that the long run would be done on the treadmill. It's odd, I don't hate the machine anymore, getting used to it again, towel over the display and just run until the bloody thing stops.

Did 6.5 happy miles in an hour at inc +1 so avg pace 9:11. Happy with that as it brings weekly miles up to 25 which is 5 more than I had planned (also happy as had just watched Arsenal come from behind to beat West Ham - first time I could ask my United mates who they got in the 4th round )

So that's 5 days running this week (first time since October) even though 99% of it was on the treadmill. Here's hoping for a thaw next week.

Week 1 : 25 miles

Sub430

Week 2 : 11st13 (-1) Not bad considering there was a lot of booze over NY's.

Mondays and Fridays will be non running days but will get some core work in.
Did just 15 minutes today - felt pretty sick after it so that shows why I need to do this twice a week.

ronanmac

Good luck with this, Sub430, your sub 1:40 ambition is the same as mine! I ran sub 2 hour (1:55) for the first time at last year's Connemarathon half, and then finished the year with an unintentional (wasn't wearing my Forerunner so had no idea of pace) and very surprising (for me!) 1:42 .

So it's definitely doable, and that's coming from someone who's definitely neither an athlete or a dedicated trainer (well, that's supposed to change in 2010 ).

Best of luck with the training.

Sub430

Thanks ronanmac, only 2 minutes to go for you, it'll be a breeze .
Have you a training log? Actually I'll just go and have a look..

Sub430

Might as well accept that it's going to be the treadmill for the rest of the week.
No thaw in Offaly, it's getting worse if anything.

5m in 42:58, inc + 1. Avg pace 8:35. Sweated buckets this morning for some reason.

.75m w- down.

OI

It's brutal down in wex again today aswell. I'm hoping it will thaw during the day.

RedB

Nice title for a log Sub430, hope it goes well for you.

I crashed and burned early in DCM (4:50) but it was mainly due to undertraining. I'd recommend getting the speed sessions in as they helped me get back into training without too much long hard boring runs. If you could vary the runs so that some are shorter and faster and build them up plus give yourself recovery runs, that might help if you're avoiding the v. long runs. I did a few track sessions and 5-7km races in Nov/Dec and they helped a lot even though I didn't realise it at the time. Running with others was also a big help even if its only once/twice a week. I'm now also hoping to reach a sub 100 HM by June with intermediate targets of Sub 80 10mile + Sub 45 10k.

Enjoy!

Sub430

RedB wrote: »

If you could vary the runs so that some are shorter and faster and build them up plus give yourself recovery runs, that might help if you're avoiding the v. long runs.

Hi RedB,

Plan to introduce some speed sessions in the coming weeks but at this stage just trying to run consistently 5 times per week. Wednesdays at this stage are fartlek or stride sessions, this might not look obvious as the average pace is similar to the other runs but this includes a slow warm up and warm down. Thursdays will be a recovery run from now on.

Good luck with your goals.

Bally8

Hi Sub430 only saw your log now. Best of luck with the training. Keep enjoying your running

Sub430

Bally8 wrote: »

Hi Sub430 only saw your log now. Best of luck with the training. Keep enjoying your running

Thanks Bally8, getting harder with all this treadmill running but strangely am getting used to it and it beats going out in that insane weather. Bring back a grand soft day, all is forgiven.

This morning 4 more treadmiles. Incline + 1.

2 miles easy
1 mile including 4 x 200m strides at 9.7 mph (equates to 6:14 m/m) + 90 sec jog
1 mile warm down

All grand, strides were fine and controlled.

4 miles in 37:00. Avg pace 9:15

Sub430

5 recovery treadmiles. Inc + 1. 49:07 Avg pace 9:48

Listened to an audio book this morning, anything to combat the boredom, this coupled with a towel over the display makes treadmiles pass a little quicker.

Sub430

Friday = rest day = core work.

Jeez, it's beautiful out there, all white and crispy, Winter wonderland. :cool:

All this talk of screws and cheese graters has me thinking should I do it, the worry is someone who does it is bound to fall...
At least my training programme doesn't start properly for two more weeks. Hopefully weather will have improved by then.

Sub430

Long run on the treadmill while watching Arsenal Everton - so much easier than usual, even beats the audio book. A bit annoying when you involuntarily try to head or kick the ball in and you lose balance momentarily but apart from that, it's the business. It could be safer if the team you support isn't playing.
Glad I finished the run before the last 10 minutes of the game

7 miles at inc + 1 @ 6.5mph 9:14 pace
1 mile at inc + 1 @ 7.5mph 8:00 pace
1 mile jog to warm down

Total 9 miles in 1:24:30 Avg pace 9:22

Enjoyed that run, bit worried how it will be on the roads after so much treadmill running but impossible to get outside here, well not impossible but not worth it in my opinion - still no snow just ice. -11C this morning according to the motor :eek:

OI

Just ice down here aswell. An hour and a half on the treadmill, fair play to you, that's good running.

Sub430

Recovery run of 4.5m in 43:56. Avg pace 9:44
1/2mile w-down.

That's week 2 down, 27.5 miles, so that's 2 consecutive weeks with 5 days running. Happy with that, not so happy most of it was on treadmill.

Still 18 weeks to go to the half so plenty of time to get out onto the roads. This cold "snap" cannot last much longer...can it? :eek:

Week 2: 27.5

Sub430

Monday so core work - seems to be getting a little easier.
Hopefully tomorrow morning will be ok to run outside.

Sub430

Week 3:
11st11 (-1lb)

First time to run outside in 2 weeks and what a time to start. I had brought my gear to work so I would run home which seemed a good idea this morning but not so good at 530pm when the sleet/rain/snow (slainow ) had been falling for an hour. I was sitting at my desk in my full running gear (family business so no strange looks) making up reasons why I shouldn't venture out in that weather but finally bit the bullet and off I went.

Glad I did, it was awful out there, swirling slainow like needles on your face and a strong headwind, too dark to read the garmin (too fussy to get the backlight working with gloves on) so just tried to run at an even effort. Even in the worst of the weather, it was easy just to think "ah well it beats the treadmill" and continue on.

One funny moment when I saw a truck and a puddle coming toward me at the same time so I veered to the right to stop getting splashed - some chance, the truckers aim was perfect, the puddle was deep so I got a faceful of sh1te. Another box ticked!

Hard to pace it today after so long on the treadmill.

5.84 miles in 48:57. Avg pace 8:23. Avg HR 166
Happy with that (+ w/down plus weights)

Horrible out there now, could be back to the treadmill tomorrow if the temperature drops overnight.

Sub430

Back on the treadmill after last night's escape.:(

Felt quite stiff today so did 5m at recovery pace.
5m in 46:21

1/2m warm down.

Sub430

Took yesterday as a rest day - just felt like it plus knew I would be able to run outside this morning.;)

I'm away for the w/e so will be difficult to get as long run in so did it this morning instead. Fine out there, all the ice gone, a little bit of snow/slush on higher ground so had to be a tad careful

9m over some hills in 1:19:52 Avg pace 8:51 Avg HR 159

Pacing was all over the place though, ranged from 8:41 to 9:30 due to hills and a bit of a headwind on the way out.

Felt good near the end so decided to see what my tempo pace would feel like, it was tough, a lot of work still to do. Still did mile 8 in 7:23 so happy enough with that with a long time left to the half.

Question for those reading:

On a hilly course should you try and keep a constant pace going up and down the hills or should you go up slowly and down quickly? Say I wanted an average pace of 9:15, should I go up and down in 9:15 or up in 9:45 and down in 8:45?

RedB

Sub430 wrote: »

Question for those reading:

On a hilly course should you try and keep a constant pace going up and down the hills or should you go up slowly and down quickly? Say I wanted an average pace of 9:15, should I go up and down in 9:15 or up in 9:45 and down in 8:45?

Don't know if its the right answer but I usually try to keep constant effort and that generally balances out the hills. It'd work out similar to your 'up at 9:45 and down at 8:45' description. I find the hills aren't as even as that though as they could be steep up and shallow down or vice versa. With the garmin I'd display current plus average pace to keep a handle on it.

Sub430

3 hungover miles recovery run on a treadmill in a sweaty hotel gym.

Only realised at breakfast that I could have done the run outside - obviously not thinking straight after a feed of pints last night.

Sub430

7 miles today, 2 easy, 3 fartlek and then 2 easy home.

Conditions were perfect, the sun made an appearence but the back roads are ruined, potholes everywhere after the icy spell so had to watch where I was going.
Nice run although the second last mile was a bit of a struggle.

7m in 59:31, avg pace 8:30. Avg HR 161

That's 5 runs again and 30 miles for the week. Happy with that.

Week 3: 30

actwithoutwords

Hey. I'm similarly trying to break the 100 minute barrier. I managed 1:43 last year, running at my absolute limit. I've since done a full marathon though, so hopefully that should stand me in good stead for the shorter distances as well. Best of luck, look forward to reading more.

Sub430

Thanks actwithoutwords, had a read through your log, will keep a beady eye on it to compare progress.
G'luck!

Sub430

Monday - rest day.

The astroturf was playable for the first time since before Christmas so had coaching tonight, not much running involved apart from the warm up and a bit of 5 side for the last ten minutes.

Half an hour core and strengthening - can see a slight improvement but still have to really force myself to keep this up. No injuries since I've been doing them so hopefully the exercises are helping.

Sub430

Week 4 : 11st11 (unchanged)
Out for dinner and pints twice last week so good to keep it steady

6 miles easy tonight, first half was great, second half not so much. Very windy out there tonight, helped in mile 1-3, hindered miles 3-6.

6 miles in 51:45. Avg pace 8:37. Avg HR 153
1/4 w-down

Sub430

Strides this morning, legs very stiff after yesterday evening's run, always find it hard to do evening-morning session.

3m easy
5 x 20sec strides with 90s recovery
Easy run home for a total of 6 miles in 51:24, avg pace 8:33, avg HR 154
1/2m w-down.

Nice run but right hamstring quite tight, have foam rolled but will book in for a massage this Thursday.

Gonna keep track of what shoes I'm wearing from now on.
WR11 (6.5)

Sub430

Legs very heavy this morning, a struggle to go for a run, almost took a rest day but want to stick to the schedule so look forward to a rest tomorrow. Massage tonight.

6m treadmill recovery run in 58:25 Avg speed 9:44
1/4 mile w-down

Watched a DVD for the first time while running, definitely helps pass the time. The missus has a thing for vampires :eek: and has been raving about True Blood since she watched the first series. She was certain I would like it so bought the box set. I have to admit it's better than I expected - I may even be looking forward to the next treadmill session. :D

WR12 : 6.25

Sub430

8 miles today, 7.5 at LSR pace with a quick last half mile.
Avg speed 8:36 Avg HR 155
Mile 8 in 7:40
1/2 mile w-down + core & weights.

Felt tired around mile 6 probably due to the fact that I went out hungry, just had time to wolf down a cereal bar. Apart from that the run was fine, very foggy out there, maybe 50m visibility so had to have your wits about you.


WR 12: 14.75

Sub430

4 easy miles in 33:35.
1/4 mile w-down.
Avg pace : 8:23 Avg HR 155

Enjoyable run, good to finish the week like that as found some of the runs this week tough due to heavy legs.

Broke the 100 miles barrier on the 1000 mile challenge too

WR 11 : 10.75

Week 4 : 30

Sub430

Week 5

11st11 (unch)

3 mile recovery run on the treadmill. Going to try "active recovery" on the Monday instead of a total rest day. This will also allow me to reduce the miles on my other recovery day as me thinks a 6m recovery is too much.

+ weights
+ core (dropped reps on this from 15 to 12 as form was all over the place from 12 onwards - still find it very tough though )

WR12 - 17.75

menoscemo

I see you're getting in some pretty good training of late. Any races coming up? By the way what is all this WR 11/12 stuff you are putting at the end of your log entries these days???