Advice needed for 1/2 training for ORW

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Bruce Kidd
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Advice needed for 1/2 training for ORW

Postby newbie » Mon Apr 29, 2013 10:07 am

I am planning on running the 1/2 marathon at ORW. The issue I have is that I have only done up to 12k in my training. The question is for next Sunday should I do 16k (13k with a optonal 3k at the end) with my 10k group or 18k with the half marathon group? I am just wondering if 6k is too big of a jump? I know that I will be doing 20k the following weekend. I am not sure I will be ready for this, I know I can run 21k as I have done it before but I also haven't done any hill training yet.
Next up:

Feb 2015 - Castaway Key 5k
March 2015 - St. Patrick's Day 10k
May 2015 - ORW 1/2 Marathon

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carm
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Re: Advice needed for 1/2 training for ORW

Postby carm » Mon Apr 29, 2013 11:11 am

I'm surprised that no one has piped in. That seems like a big jump to me going from 12k to 18k if you're a newer runner. Around 15k this weekend seems much more reasonable with 18k the weekend after. If you jump from 15k to 20k, it might be a bit much depending on how your body tolerates the distance. If you're getting in decent mid-week mileage/run frequency, maybe your body will tolerate the jumps a bit better but better safe than sorry imo. I usually only jump up about 10% LSD/week and have had good success with that.

During my 1/2 training, I've always only gone up to 17-18k (3x/week plus cross-training) and I've been fine endurance-wise. It's really up to you whether you do the 20k or not. I've seen plans that under and over distance depending on your experience.
Carm

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orleansrunner1962
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Re: Advice needed for 1/2 training for ORW

Postby orleansrunner1962 » Mon Apr 29, 2013 11:29 am

I think Carm has provided sound advice -- you might want to revisit your goal for your 1/2 as well -- are you running "to complete" or did you have a time-goal in mind (not sure if you posted that anywhere??)

Like Carm, I would err on the side of caution with respect to the jump in mileage!!

Good luck with your running over the next few weeks until race day!
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Mar - Around the Bay 30 km - Done
May - Sulphur Spring 100 miler - DNS
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Bruce Kidd
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Re: Advice needed for 1/2 training for ORW

Postby newbie » Mon Apr 29, 2013 12:17 pm

orleansrunner1962 wrote:I think Carm has provided sound advice -- you might want to revisit your goal for your 1/2 as well -- are you running "to complete" or did you have a time-goal in mind (not sure if you posted that anywhere??)

Like Carm, I would err on the side of caution with respect to the jump in mileage!!

Good luck with your running over the next few weeks until race day!


I think my body can tolerate the distance that's not the issue for me , I just don't know if I am over doing it. I don't have to do the 20k but I really like the idea of running the course before hand. As for goals I set a goal for 2:15 but I think I will just be happy with finishing this one and revist to goal for the army run.
Next up:

Feb 2015 - Castaway Key 5k
March 2015 - St. Patrick's Day 10k
May 2015 - ORW 1/2 Marathon

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La
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Re: Advice needed for 1/2 training for ORW

Postby La » Mon Apr 29, 2013 12:21 pm

When you are under-trained, just use the last 3-4 weeks to build up your distance to race day. You don't need to taper because you don't have anything to "taper" from. ;)

May 5: 14-16K
May 12: 16-18K
May 19: 18-20K
May 26: race day
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ratherawkward
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Re: Advice needed for 1/2 training for ORW

Postby ratherawkward » Mon Apr 29, 2013 1:33 pm

La wrote:When you are under-trained, just use the last 3-4 weeks to build up your distance to race day. You don't need to taper because you don't have anything to "taper" from. ;)

May 5: 14-16K
May 12: 16-18K
May 19: 18-20K
May 26: race day


This is useful for me as well! I'm doing a half on the 26th and got in a few 16-17k runs in March, but then got sidelined for almost all of April with a bad cold.
PR's so far: 5K 27:15, 10K 55:25, 21.1K 2:10:53, 42.2K 5:21:27
Upcoming: Toronto Women's 5k in May, STWM Half in October

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Re: Advice needed for 1/2 training for ORW

Postby Jwolf » Mon Apr 29, 2013 1:46 pm

La wrote:When you are under-trained, just use the last 3-4 weeks to build up your distance to race day. You don't need to taper because you don't have anything to "taper" from. ;)

May 5: 14-16K
May 12: 16-18K
May 19: 18-20K
May 26: race day


+1

I'd err on the side of caution and stick to the lower number in those ranges.

Just don't start too fast, and the race day vibe and adrenaline will carry you through.
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Bruce Kidd
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Re: Advice needed for 1/2 training for ORW

Postby newbie » Mon Apr 29, 2013 2:31 pm

Jwolf wrote:
La wrote:When you are under-trained, just use the last 3-4 weeks to build up your distance to race day. You don't need to taper because you don't have anything to "taper" from. ;)

May 5: 14-16K
May 12: 16-18K
May 19: 18-20K
May 26: race day


+1

I'd err on the side of caution and stick to the lower number in those ranges.

Just don't start too fast, and the race day vibe and adrenaline will carry you through.


That's what I am hoping, the issue is I will most likely running this one solo and I have a hard time pacing myself. Tend to go out too fast. I think this one will be more mental than anything else since I know I can do it
Next up:

Feb 2015 - Castaway Key 5k
March 2015 - St. Patrick's Day 10k
May 2015 - ORW 1/2 Marathon

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Re: Advice needed for 1/2 training for ORW

Postby Stampie » Mon Apr 29, 2013 3:12 pm

newbie wrote:
Jwolf wrote:
La wrote:When you are under-trained, just use the last 3-4 weeks to build up your distance to race day. You don't need to taper because you don't have anything to "taper" from. ;)

May 5: 14-16K
May 12: 16-18K
May 19: 18-20K
May 26: race day


+1

I'd err on the side of caution and stick to the lower number in those ranges.

Just don't start too fast, and the race day vibe and adrenaline will carry you through.


That's what I am hoping, the issue is I will most likely running this one solo and I have a hard time pacing myself. Tend to go out too fast. I think this one will be more mental than anything else since I know I can do it

There is some good advice here newbie.

The only thing I could add would be to go to the running room website or booth (if they have one at the expo) and make/get yourself a pace band. Also, run with a watch. Since you will likely be doing this solo, the pace band and watch will help you keep on track. The other alternative is to hook yourself up with one of the pace bunnies during the race.
PB’s (official race results)
5K – 26:20; 8K – 41:28; 10K – 52:13; 15K - 1:22:43; 21.1K – 1:54:16; 30K – 2:51:34; 42.2K – 4:24:14

What is up for 2018
Feb 11th - First Half Vancouver
TBA
Planning & in my sights
Jun 9th - Puddle Jumper Classic

Run the mile you're in. Not the one behind you, and not the one in front of you - the one you are running now :) - purdy65

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Bruce Kidd
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Re: Advice needed for 1/2 training for ORW

Postby newbie » Tue Apr 30, 2013 6:20 am

Stampie wrote:
newbie wrote:
Jwolf wrote:
La wrote:When you are under-trained, just use the last 3-4 weeks to build up your distance to race day. You don't need to taper because you don't have anything to "taper" from. ;)

May 5: 14-16K
May 12: 16-18K
May 19: 18-20K
May 26: race day


+1

I'd err on the side of caution and stick to the lower number in those ranges.

Just don't start too fast, and the race day vibe and adrenaline will carry you through.


That's what I am hoping, the issue is I will most likely running this one solo and I have a hard time pacing myself. Tend to go out too fast. I think this one will be more mental than anything else since I know I can do it

There is some good advice here newbie.

The only thing I could add would be to go to the running room website or booth (if they have one at the expo) and make/get yourself a pace band. Also, run with a watch. Since you will likely be doing this solo, the pace band and watch will help you keep on track. The other alternative is to hook yourself up with one of the pace bunnies during the race.


I have a gramin so knowing the pace is not the issue, it's holding my self back I tend to get caught up with everyone else. I will try and use the pace bunnies as much as possible, the issue we had at the army run was that the 2:30 pace bunny was behind. I finished at 2:29 and I was about 5 mins ahead of her
Next up:

Feb 2015 - Castaway Key 5k
March 2015 - St. Patrick's Day 10k
May 2015 - ORW 1/2 Marathon

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carm
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Re: Advice needed for 1/2 training for ORW

Postby carm » Tue Apr 30, 2013 7:19 am

I've never used the feature since I'm pretty good at pacing myself but you can set your Garmin on Training mode to run a fixed pace throughout. It will beep at you if you're going too fast. All you have to do is listen to it! :lol:

Good luck with your race!
Carm

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NMG
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Re: Advice needed for 1/2 training for ORW

Postby NMG » Tue Apr 30, 2013 8:34 pm

newbie wrote:That's what I am hoping, the issue is I will most likely running this one solo and I have a hard time pacing myself. Tend to go out too fast. I think this one will be more mental than anything else since I know I can do it


For the next few weeks, I would also suggest paying very close attention to your pacing and using your runs as a way to practise that element of your race. If you get that part right and have some longer runs to test it out with, I think you'll be in great shape to have a good consistent effort. In my training runs I've found that the more I force myself to hold a steady pace (even if it's slower than what I could do at the time), the more in rhythm I feel for the whole thing, the more in control I feel and the more I can pick things up a bit towards the end. If I start out too fast I just get caught in this yo-yo game and while the total time of my run may be similar, it just feels terrible while it's taking place, LOL.

Best of luck for your run, I'm sure you will do great!

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Re: Advice needed for 1/2 training for ORW

Postby purdy65 » Wed May 01, 2013 8:09 am

Stampie wrote:
newbie wrote:
Jwolf wrote:
La wrote:When you are under-trained, just use the last 3-4 weeks to build up your distance to race day. You don't need to taper because you don't have anything to "taper" from. ;)

May 5: 14-16K
May 12: 16-18K
May 19: 18-20K
May 26: race day


+1

I'd err on the side of caution and stick to the lower number in those ranges.

Just don't start too fast, and the race day vibe and adrenaline will carry you through.


That's what I am hoping, the issue is I will most likely running this one solo and I have a hard time pacing myself. Tend to go out too fast. I think this one will be more mental than anything else since I know I can do it

There is some good advice here newbie.

The only thing I could add would be to go to the running room website or booth (if they have one at the expo) and make/get yourself a pace band. Also, run with a watch. Since you will likely be doing this solo, the pace band and watch will help you keep on track. The other alternative is to hook yourself up with one of the pace bunnies during the race.


I'm the 2:15 pace bunny.... just sayin'
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.

Introducing 2017

GoodLife Half Marathon.
TBD

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Jwolf
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Advice needed for 1/2 training for ORW

Postby Jwolf » Wed May 01, 2013 8:55 am

purdy65 wrote:I'm the 2:15 pace bunny.... just sayin'

For Ottawa? Cool. :)

That's a great option, Todd.
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Re: Advice needed for 1/2 training for ORW

Postby Stampie » Wed May 01, 2013 10:48 am

Jwolf wrote:
purdy65 wrote:I'm the 2:15 pace bunny.... just sayin'

For Ottawa? Cool. :)

That's a great option, Todd.

I concur, you are in good hands with Lisa.
PB’s (official race results)
5K – 26:20; 8K – 41:28; 10K – 52:13; 15K - 1:22:43; 21.1K – 1:54:16; 30K – 2:51:34; 42.2K – 4:24:14

What is up for 2018
Feb 11th - First Half Vancouver
TBA
Planning & in my sights
Jun 9th - Puddle Jumper Classic

Run the mile you're in. Not the one behind you, and not the one in front of you - the one you are running now :) - purdy65

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Bruce Kidd
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Re: Advice needed for 1/2 training for ORW

Postby newbie » Wed May 01, 2013 1:50 pm

Stampie wrote:
Jwolf wrote:
purdy65 wrote:I'm the 2:15 pace bunny.... just sayin'

For Ottawa? Cool. :)

That's a great option, Todd.

I concur, you are in good hands with Lisa.



Cool, so you may have some company then. Are you going to be doing 10 &1's or straight through?
Next up:

Feb 2015 - Castaway Key 5k
March 2015 - St. Patrick's Day 10k
May 2015 - ORW 1/2 Marathon

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Re: Advice needed for 1/2 training for ORW

Postby purdy65 » Wed May 01, 2013 2:20 pm

newbie wrote:
Stampie wrote:
Jwolf wrote:
purdy65 wrote:I'm the 2:15 pace bunny.... just sayin'

For Ottawa? Cool. :)

That's a great option, Todd.

I concur, you are in good hands with Lisa.



Cool, so you may have some company then. Are you going to be doing 10 &1's or straight through?


10&1's for my group, but there is a 2:15 continuous bunny. Looking forward to it! I'll be the really tiny bunny. :lol: :lol:
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.

Introducing 2017

GoodLife Half Marathon.
TBD

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Bruce Kidd
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Re: Advice needed for 1/2 training for ORW

Postby newbie » Wed May 01, 2013 4:59 pm

purdy65 wrote:
newbie wrote:
Stampie wrote:
Jwolf wrote:
purdy65 wrote:I'm the 2:15 pace bunny.... just sayin'

For Ottawa? Cool. :)

That's a great option, Todd.

I concur, you are in good hands with Lisa.



Cool, so you may have some company then. Are you going to be doing 10 &1's or straight through?


10&1's for my group, but there is a 2:15 continuous bunny. Looking forward to it! I'll be the really tiny bunny. :lol: :lol:


10 and 1's work for me. What pace does that work out to be?
To be honest I think 2:15 is ambitious for me right now but you never know
Next up:

Feb 2015 - Castaway Key 5k
March 2015 - St. Patrick's Day 10k
May 2015 - ORW 1/2 Marathon

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purdy65
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Re: Advice needed for 1/2 training for ORW

Postby purdy65 » Thu May 02, 2013 8:16 am

Newbie

2:15 with 10+1 adjustment turns out to be around 6:09 m/k pace for run segments - brisk walk.
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.

Introducing 2017

GoodLife Half Marathon.
TBD

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Re: Advice needed for 1/2 training for ORW

Postby Irongirl » Thu May 02, 2013 1:21 pm

purdy65 wrote:Newbie

2:15 with 10+1 adjustment turns out to be around 6:09 m/k pace for run segments - brisk walk.


how will we find you?! ;) (just kidding!)

For what it's worth, when I run a 2:15 doing 10 and 1's, I just make sure I'm running at 6:15/km or a bit faster and it always works out.

also, for what it's worth - 2:15 is a pretty ambitious goal for your lack of training. ;) I'd start with the 2:30 group.....
i run for me.

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Bruce Kidd
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Re: Advice needed for 1/2 training for ORW

Postby newbie » Thu May 02, 2013 1:26 pm

Irongirl wrote:
purdy65 wrote:Newbie

2:15 with 10+1 adjustment turns out to be around 6:09 m/k pace for run segments - brisk walk.


how will we find you?! ;) (just kidding!)

For what it's worth, when I run a 2:15 doing 10 and 1's, I just make sure I'm running at 6:15/km or a bit faster and it always works out.

also, for what it's worth - 2:15 is a pretty ambitious goal for your lack of training. ;) I'd start with the 2:30 group.....



I know 2:15 is unobtainable but then again we will see how I feel. I am thinking somewhere between a 6:45-7:15 pace. At this point I just want to finish and get my spinny medal, they better have then this year!!!!
Next up:

Feb 2015 - Castaway Key 5k
March 2015 - St. Patrick's Day 10k
May 2015 - ORW 1/2 Marathon

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purdy65
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Re: Advice needed for 1/2 training for ORW

Postby purdy65 » Thu May 02, 2013 3:20 pm

Irongirl wrote:
purdy65 wrote:Newbie

2:15 with 10+1 adjustment turns out to be around 6:09 m/k pace for run segments - brisk walk.


how will we find you?! ;) (just kidding!)

For what it's worth, when I run a 2:15 doing 10 and 1's, I just make sure I'm running at 6:15/km or a bit faster and it always works out.

also, for what it's worth - 2:15 is a pretty ambitious goal for your lack of training. ;) I'd start with the 2:30 group.....


Ha Ha! Kinda wondering if I'll be able to hold my sign up high enough for peeps to see! :lol: :lol: :lol:
It's not the size of the dog in the fight...it's the size of the fight in the dog! 11K Marker post - 2010 ATB.

Introducing 2017

GoodLife Half Marathon.
TBD

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Stampie
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Re: Advice needed for 1/2 training for ORW

Postby Stampie » Thu May 02, 2013 3:34 pm

purdy65 wrote:
Irongirl wrote:
purdy65 wrote:Newbie

2:15 with 10+1 adjustment turns out to be around 6:09 m/k pace for run segments - brisk walk.


how will we find you?! ;) (just kidding!)

For what it's worth, when I run a 2:15 doing 10 and 1's, I just make sure I'm running at 6:15/km or a bit faster and it always works out.

also, for what it's worth - 2:15 is a pretty ambitious goal for your lack of training. ;) I'd start with the 2:30 group.....


Ha Ha! Kinda wondering if I'll be able to hold my sign up high enough for peeps to see! :lol: :lol: :lol:

:lol:

Do they make platform runners? :shifty: :lol:
PB’s (official race results)
5K – 26:20; 8K – 41:28; 10K – 52:13; 15K - 1:22:43; 21.1K – 1:54:16; 30K – 2:51:34; 42.2K – 4:24:14

What is up for 2018
Feb 11th - First Half Vancouver
TBA
Planning & in my sights
Jun 9th - Puddle Jumper Classic

Run the mile you're in. Not the one behind you, and not the one in front of you - the one you are running now :) - purdy65


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