A New Half Effort

dolliemix

This is my third thread here since February. I used these boards to monitor my attempts at running 5k and then 10k. I used the C25k to get me running 5k (I did a 5k race in UCD) and the Hal Higdon Novice 10k Program to help me complete the Dublin Women's Mini Marathon. I was happy and genuinely shocked when I completed both races without walking one step.

This time I'm aiming for the Half Marathon distance. There is a Half Marathon in Waterford in December so that will be my goal.

I'm just back from a three week holiday and I haven't run for four weeks so I'm pretty apprehensive going out for the first time. I'm going to try for a 20 min run to start off with but to be honest I'm not even sure I can do that

My plan is to follow the Hal Higdon 10 mile Novice Program at first. That will bring me up to the end of October and I'll work out what to do from there.

I've only run two races and these were my times:

5k: 31.30
10k: 1.06.25

This week I'm just going to try and get some 2 mile runs in. The first week of the 10 mile program, which I'll start next Monday only requires 3 x 2mile runs. I'm going to try and incorporate swimming into my cross training for the first time as well. I use yoga as strength training. I don't know if I have time to do all this running and go to the gym and do weights as well. I love the way the yoga covers stretching also. I am a member of a gym though so I can bring them in later if I feel I'd like to.

So my plan for this week:

Today Wednesday:

I'm still completely jetlagged. I've been awake since 3am! I'm going to use this opportunity to try my first 20 min run in a month!

Thursday: Yoga (Swimming in the morning for 15-20 mins??)

Friday: 20 min run

Saturday: Body Balance class

Sunday: 25 - 30 min run

metamorphosis

Welcome back. Hope you enjoyed your holiday! Best of luck with the training log!

OI

Hi Dolliemix, well done on all the progress so far. Don't worry about not running for a month, sometimes the legs will benefit from the break. Just ease yourself back in.

My a goal is also Waterford in December so ill be interested in your log, good luck, and we'll look great for Christmas

Tipsygypsy

Good luck with the new log, great name for it, looking forward to seeing what you get up to!

littlebug

Hi Dolliemix,

Best of luck with the new goals. Just take it easy and slowly on your first few runs back out there. Concentrating on time on your feet rather than distance is good.
I assume your title refers to effort at Half marathon rather than making a half-effort:D

dolliemix

thanks for postings guys!

OI great that someone else has the same vision as me. It really helps knowing you're not alone!

UL good to see you still around and encouraging others!

Little bug good advice re taking it easy at first. I'm in no hurry. Lol the Half does refer to the Marathon of course

Tipsy thanks for your advice on the half marathon thread about easing back into it and your experience after your three week break. It really helped and got me back out there this morning!


Wednesday

Result: 25 min run

First day back after four weeks. Took advantage of insane jetlag and I headed out at 8am. Felt great. I stopped after 25mins thinking I could go for more but didn't want to risk overdoing it. However once I stopped I felt awful. Thought I was going to get sick! I'm fine now though. I reckon I'm probably a little dehydrated and way more tired than I'm feeling. I've probably only had around 8 hours sleep in the last 60 hours!

I feel absolutely brilliant now that I went out and did that. I really was dreading it. Morning time running is fantastic as well. It was nice and cool and I have it done now so I'll feel great for the day. I also way exceeded my expectations by running for 25 mins. Not sure what the distance was but it was definitely over 2 miles. Hopefully that will help tire me out so I will actually have a proper nights sleep tonight!

OI

Hi there,

Thanks for posting in my log, I've actually ditched that one now and gone back to my old one because I haven't achieved the stated goal in that one - a sub 1:40 half http://www.boards.ie/vbulletin/showthread.php?t=2055547230&page=25

I haven't done Waterford but I believe it is a good course and reasonably flat. Its great value aswell at €20.00. I have signed up for the 10 miler and the half marathon in the park so they are just to get fit and guage where I am at the moment. Then I will be going all out to achieve my goal in Waterford. I should have 18 weeks to prepare for it. I think its a good idea to give yourself a good whack of time to get ready for your first half. I've been running since January 2009 so I dont have a huge amount of experience but I have done a good few races. I may not be the best for advice but I'm good for support so if you need anything at all just post or PM me.

dolliemix

OI wrote: »

Hi there,

Thanks for posting in my log, I've actually ditched that one now and gone back to my old one because I haven't achieved the stated goal in that one - a sub 1:40 half http://www.boards.ie/vbulletin/showthread.php?t=2055547230&page=25

I haven't done Waterford but I believe it is a good course and reasonably flat. Its great value aswell at €20.00. I have signed up for the 10 miler and the half marathon in the park so they are just to get fit and guage where I am at the moment. Then I will be going all out to achieve my goal in Waterford. I should have 18 weeks to prepare for it. I think its a good idea to give yourself a good whack of time to get ready for your first half. I've been running since January 2009 so I dont have a huge amount of experience but I have done a good few races. I may not be the best for advice but I'm good for support so if you need anything at all just post or PM me.

Thats sound of you. Cheers!

racheljev

Good luck with the new log and new goal, hope it goes well for you

dolliemix

Thursday

1 hour yoga.

Very good light yoga session which I needed because my legs are stiff from my first run back yesterday.

I also bought new kayanos, swimming togs and goggles.

dolliemix

Friday

Jog: 34 mins

I headed out for another 25 min run today. There was a Forest Gump within me that just wanted to keep going so I doubled back for a bit and ended up finishing on a 10 metre steep hill at 34 mins. Not sure of distance. Id hazard a guess and say between 4.5k -5k. It was nice. Everything felt great. I'm ready to start the 10 mile plan from Monday!

jcsmum

Best of luck with the new log. You'll be flying by December!

dolliemix

Saturday

Cycle to gym
Body Balance Class
20 min swim
Cycle to Supermarket
Cycle home with two bags of shopping, yoga mat and swimming bag!

Enjoyed the swim. First time I've gone for a swim properly doing lengths in over three years I'd say. Doing the front crawl, breathing to my right side is easy, but I was struggling when I went to breath on my left. I'm going to practice that by trying to do lengths only breathing on left side till I can do it comfortably. Obviously I'm much stronger on my right side.

Blueskye

dolliemix wrote: »

Saturday

Cycle to gym
Body Balance Class
20 min swim
Cycle to Supermarket
Cycle home with two bags of shopping, yoga mat and swimming bag!

Enjoyed the swim. First time I've gone for a swim properly doing lengths in over three years I'd say. Doing the front crawl, breathing to my right side is easy, but I was struggling when I went to breath on my left. I'm going to practice that by trying to do lengths only breathing on left side till I can do it comfortably. Obviously I'm much stronger on my right side.

Wow that's an active Saturday Nice cross training.

DigiJem

well you're straight back into it after the holidays Good luck with the log and the new goal

dolliemix

Sunday

Used map my run for this. Couldn't bring iphone out on previous two runs because I've no idea where I left the arm case for it before I went on holidays. I'm sure it will turn up but in the meantime I had to fork out another 25 euros for a new one! The guy in the shop told me not to let it get wet. I was like but I use it for running loads of women came in after the mini marathon with damaged iphones! :eek: I've worn mine in the rain and I wore it for the mini marathon but nothing happened. I guess thats a warning to be careful!

Run felt great today. I actually felt shivery at one stage I was so happy!! I was able to pick the pace up at the end as well. I'm loving this feeling. The break obviously helped!

Result: 4.83km/ 2.99 miles in 33.01 mins

Lap 1: 11.39
Lap 2: 10.25

rainbow kirby

Good to see you back and enjoying your running

dolliemix

Need to make a plan for next week. Assuming nothing comes up I should be able to stick to this.

Hal Higdon 15k Novice

Week 1

Monday: Stretch and Strength Yoga at home (no classes because of bank holiday

Tuesday: 2 mile run

Wednesday: 30 min cross - cycle to gym and 20 min swim

Thursday: 2 mile run and strength (yoga/bodybalance)

Friday: Rest

Saturday: 2 mile run

Sunday:30 min cross (cycle to gym and 25- 30 min swim)

dolliemix

Hal Higdon 15k Novice Plan

Week 1 Day 1

Aim: Strength and Stretch

Result: Spent about four hours assembling a chest of drawers from Argos. There was a lot of strength and a lot of stretching so I left it at that!

claralara

Best of luck with the plan this week. I see I've failed in luring you into my trap.. I must get back to following something concrete after this week myself, I'll see what Hal can offer to me!

dolliemix

claralara wrote: »

Best of luck with the plan this week. I see I've failed in luring you into my trap.. I must get back to following something concrete after this week myself, I'll see what Hal can offer to me!

Lol! I'd love to be able to do it but I don't think I'm fit enough yet.

I'm looking forward to seeing how you get on though!

metamorphosis

It looks like Japan freshened up your legs anywho - no trouble getting back into it at all!

There's a few bits and peices that need assembling at home if your up for it? I couldn't be bothered (im no good putting things together). There's a new BBQ that needs more assembly than a feckin car so your welcome to have a shot at it.

dolliemix

ULstudent wrote: »

It looks like Japan freshened up your legs anywho - no trouble getting back into it at all!

There's a few bits and peices that need assembling at home if your up for it? I couldn't be bothered (im no good putting things together). There's a new BBQ that needs more assembly than a feckin car so your welcome to have a shot at it.

haha. I'm just hoping these drawers stay up when I put stuff in them! Its hard work! But they look great. I've a bookcase to assemble as well but my dad is coming around tomorrow to help me with that thank God! Otherwise they'd probably be still in the box this time next year!

I think between all the climbing temple and shrine steps, running on and off a hundred trains with a rucksack and the bit of cycling I did at 37 degree heat when I was away helped! It certainly wasn't a lie on the beach and drink cocktails type of holiday!

Go and assemble the bbq or there won't be any weather left for it!

dolliemix

Hal Higdon 15k Novice Plan

Week 1 Day 2

Aim: 2 mile run

Result: 3.8k/ 2.35 miles

Time: 23.43

Lap 1: 10.30
Lap 2: 9.22

I really pushed myself on this one. I knew I was only doing the 2 miles or so and to be honest I wasn't in the mood so just wanted it to be over as quick as possible. Nice to see I did that 2nd mile in well under 10 mins!

dolliemix

Hal Higdon 15k Novice Plan

Week 1 Day 3

Aim: 30 mins cross

Result: Plan was to cycle to gym and do a 20 min swim but this didn't happen because I ran out of time. My cross today consisted of assembling shelves and cycling to the hardware shop to get the right screwdriver for the job

dolliemix

Hal Higdon 15k Novice Plan

Week 1 Day 4

Aim: 2 mile run and strength

Result Part 1: Run 2.72 miles/4.37k

Time: 28.36 Lap 1: 11.20 Lap 2: 9.24

Every 100 mts felt like a mile out there but I kept going because I knew if I managed to run the whole thing it would be the only good thing about it!

Yoga class later for strength

claralara

Well...I'm still alive!!

dolliemix

Hal Higdon 15k Novice Plan

Week 1 Day 6

Aim: 2 mile run

Result: 5.36k/ 3.32 miles

Time: 33.14

Lap 1: 9.33

Lap 2: 9.44

Lap 3: 9.46

I did all my miles under 10mins per mile which is a first for me I think. I didn't feel like I was going very fast (for me!) I was wearing the new Kayanos today. Maybe they made the difference! I felt like I could have kept going this evening but I was happy to stop at the same time. Nicely building up my mileage. Happy with that run

dolliemix

Hal Higdon 15k Novice Plan

Week 1 Day 7

Aim: 30 min cross

Result: Extremely hungover today so I went for a swim in the sea. It was great. Only did about 10 mins though. I spent the rest of the day with a headache really dehydrated watching dvds

dolliemix

Week 2 Plan

Day 1 Monday: Strength and stretch .....yoga class booked
Day 2 Tuesday: 3 mile run (I also have tennis on Tuesday. Its just doubles practice so it shouldn't be too taxing)
Day 3 Wednesday: 30 min cross
Day 4 Thursday: 2 mile run and strength (yoga)
Day 5 Friday: Rest
Day 6 Saturday: 3 mile run
Day 7 Sunday: 30 min cross

dolliemix

Hal Higdon Novice 15k

Week 2 Day 1



Aim: Stretch and Strength

Result: Community Yoga Class

The teacher had just spent a weekend with her teacher so she worked us hard! I expect to feel sore tomorrow or the next day! A lot of planks which I'm awful at. But I am improving!

dolliemix

Hal Higdon 15k Novice Plan

Week 2

Day 2:

Aim: 3 mile run

Result: 5.15k/ 3.18 miles

Time: 34.13

Lap 1: 10.51

Lap 2: 9.48

Lap 3: 10.01

I took a completely different route today to my normal one. I just couldn't face the same route again. This one had a few more hills which was a good test as my normal route is pretty flat. I can see why Hal wants us working on strength. I was really using my arms on the hills to the point that they were getting tired. I'm happy enough with that time considering I felt Like I was running up a down esculator at the end of some of the hills!! I wasn't even sure how far I'd run so I was happy I'd actually reached the 3 mile mark.

dolliemix

Played tennis for an hour and a half last night and my (good) knee is hurting me!

shazkea

Been meaning to reply to you for ages. Welcome back with the new log and hope everything goes to plan for you. I hadn't seen that 15km novice plan before so it looks good.

Hope both knees are ok after the tennis

dolliemix

Thanks Shaz

Knee is still sore in certain positions but fine to walk and swim on today. Hope its ok running tomorrow

Hal Higdon 15k Novice Plan

Week 2

Day 3:

Aim: 30 min cross

Result: 30 min walk up and down Dun Laoighre Pier and 10 min swim in the sea

dolliemix

Hal Higdon 15k Novice Plan Week 2

Day 4

Aim: 2 mile run and strength (yoga class booked for later)

Result: 2.26mile/ 3.64k

Time: 22.58

Lap 1: 10.27

Lap 2: 9.13 (that 2nd mile was really speedy for me)


I didn't enjoy this run at all. Why do I rarely enjoy the short ones? Looking at the time of the 2nd mile, maybe I'm going too fast (for me). I guess its good to push myself but I actually didn't think I was going fast from my legs. I did feel really out of breath though.



I'm such a worrier re injuries. My right knee has not been right since tennis on Tuesday. I went out today thinking I might not be able to run again for six months but by the end of the run I had forgotten about it! Thats good news I hope. It definitely feels much better since before the run. Like it needed to be loosened out or something. I have yoga tonight so that will give me a better indication because we use our knees a lot for strength.

dolliemix

Hal Higdon 15k Novice Plan

Week 2

Day 5: Rest

Day 6:

Aim: 3 mile run

Result: 3.3miles/

Time: 35.08

Avg speed: 5.78mph

Lap 1: 10.16

Lap 2: 9.38

Lap 3: 9.33

Nothing like a run to sweat all the alcohol badness from two nights ago out of my system. I finally feel somewhat normal again after that run. It was hard to get out though, I had a niggling feeling it would make me feel better and it has!

dolliemix

Hal Higdon 15k Novice Week 2

Day 7:

Aim: 30 mins cross

Result: 1 and a half hour tennis doubles
10 min swim in the forty foot




And on to Week 3 already


Plan

Day 1/ Monday: Stretch and Strength : Yoga
Day 2/ Tuesday: 3 mile run
Day 3/ Wednesday: 35 mins cross
Day 4/ Thursday: 2 mile run and strength
Day 5/ Friday: Rest
Day 6/ Saturday: 4 mile run
Day 7/ Sunday: 30 min cross

dolliemix

Hal Higdon 15k Novice

Week 3: Day 1

Aim: Strength and Stretch

Result: Tough yoga class emphasising twists. Sometimes on that Monday class I feel like I need stretch after, the teacher is so tough.

All good. I felt a million times stronger walking home.

dolliemix

Hal Higdon Week 3

Day 2

Aim: 3 miles

Result: Over 3 miles/ over 6k

Time: 40ish mins

How annoying. I did my best run since my holidays I'd say and mapmyrun didn't save it. I looked down at it when I stopped and it said over 6k. I finished up at 21.50. Not sure exactly what time I started at but I heard a text coming through at around 300mts from my house and that was at 21.11.

I felt so strong. I took a different route and just kept going. Pity I cant have a look at my pace etc because I felt great. Anyway delighted I got that run done. I left it really late. But it reminded me of how much I like running at night.

shazkea

Well done girl, you can't beat that feeling of a great run - if we could only bottle it for re-use on the crappy days

dolliemix

Hal Higdon Week 3

Day 3

Aim: 35 min cross

Result: 45 min walk

Not very imaginative or challenging but at least I got out there.

dolliemix

Hal Higdon 15k Novice Week 3

Day 4

Aim: 2 mile run and strength

Result: 3.36k/ 2.09 mile

Time: 21.21

Avg Speed: 5.89

Lap 1: 10.25

Lap 2: 9.20

That was horrendous. I normally stop about 200mtrs from my house (4k)ish) on that loop, but I could not take any more and stopped at that 3.3k point. I was not even sure I'd actually made the 2miles, so thats one thing I'm happy about. The half mile was a case of 'just try and get to the next lamp post"! And while this was happening, I was thinking, this is only 2 miles....what is wrong with you? I really hate those 2 mile runs. My legs felt so tired. I wasn't doing anything to taxing yesterday. I went for a 45 min walk last night, but maybe I need to have more of a rest in between?


Yoga tonight!

jcsmum

Sometimes those short runs are worse than the longer ones. I think it's our bodies getting used to running, I know it takes me a mile or two to get into the swing of things. Maybe you're mentally putting pressure on yourself too - I found that when I just set off and hadn't planned a route or a distance I seemed to perform better.
I haven't run since Monday due to family stuff, am having withdrawl symptoms. Who'd have thought?? :rolleyes:

dolliemix

I can well imagine jc. One of the reasons I'd hate to get injured is the prospect of not even having the choice to do all of this. Yoga is great for reminding me how lucky I am that my body can even take me this far.

Hope you can get back into it soon.

dolliemix

Update on my plan. It's pouring rain and I'm stuck in town in the rain on my bike so I'm going to skip yoga tonight and do it tomorrow morning instead.

dolliemix

Hal Higdon Week 3

Day 6

Sorry Hal I never did make up for the strength I missed on Day 4.

I did 20 mins of stretching before bed last night. My newly renovated bedroom allows space for the yoga mat, low lighting and candles . Perfect for wind down yoga. I've ordered some yoga dvds online so I'm not completely reliant onyoga classes and their timetables. Once I get back to work next week, I will be busy, busy, busy and I know fitting Hal's plan in is going to be tough.

Aim for today: 4 mile run

I haven't checked statistics yet but before I do, I would just like to say that the pace today was perfect for me, so I'm dying to find out what it was. I was actually dreading this run. Its been really hot all day and I wanted to get it over with, but at the same time I don't like really hot sun (even when I'm not running and try and stay in the shade). Once I got out I felt great. I'd say around mile 3 (i'll check on the map my run map later) my legs got a bit stiff but I knew I'd be ok. I'd had one square of chocolate before I left the house and I could feel that coming up about half a mile before I got home!

Anyway. Great run. Even the last stretch, which I normally hate, was fine.

.....and so I'll check results:

Distance: 4.07 miles/ 6.38k

Time: 41.57

Avg Speed: 5.77

Lap 1: 10.09
Lap 2: 10.46
Lap 3: 10.40

lol! I have a step back week already so maybe I can try and improve speed

That was a nice run though so I'm not complaining. The main thing is that I'm out there doing it!

dolliemix

Hal Higdon 15k Novice

Week 3 Day 7

Aim: 30 min cross

Result: 20 min swim in the sea

That swim in the sea has knocked me out. It was fantastic though. I lovethe freedom and the sense of open space. Was swimming in the Forty Foot and I love that feeling of looking back at Dun Laoghaire.


Next week is a step back week. I actually don't feel ready to step back yet, but I'll take Hal's word for it. It gets heavy on Week 5 with the Tueday run starting off with a 4 miler so I'll probably need the rest!

Plan for Week 4:

Monday: Stretch and Strength (Yoga)
Tuesday: 2 mile run
Wednesday: 35 min cross
Thursday: 2mile run and strength
Friday: Rest
Saturday: 2 mile run
Sunday: 40 min cross

DigiJem

Looks like training is still going well dollie, enjoy your step back week, you've earned it. You're doing great on the stretch & strength, something I'm always skipping. I must give yoga a shot again, last I tried it my balance was rubbish

dolliemix

Thanks Digi! Not sure how well I'm doing on the stretch. I feel like I'm cheating a little by not doing weights or lunges or squats or the like, but I love the yoga. I feel so positive when I'm finished. Looking forward to this step back week!

Hal Higdon Week 4

Day 1

Aim: Stretch and Strength

Result: Yoga class

dolliemix

Hal Higdon Week 4

Day 2

Aim: 2 mile run

Result: 2.18 miles/ 3.51k

Time: 23.13

Avg Speed: 5.59

Lap 1: 10.46

Lap 2: 7.57 :eek::eek:

mmm to that 2nd mile time. Very sceptical as to how exactly mapy run measured that!