Half Marathon training

Speed Training // Fartleks & intervals & tempos, oh my!

[t gellenbeck]

Speed training is a key ingredient in any Personal Record [PR],  although I wouldn’t advise it for beginning runners (as injuries could creep up).   When running my second half marathon, I took TEN MINUTES off my finish time, simply by adding in some key speed & hill sessions!

While your weekly long run is vital for endurance & getting your body used to the ‘pounding of the pavement,’ speed training is beneficial in many ways…

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  • helps build stamina that will allow you to run faster and stronger (who doesn’t want those benefits?)
  • improves running form
  • increases your VO2Max (helps with energy production)
  • helps you PUSH through mental barriers of doubt & discomfort ~ you CAN keep going!
  • is a fat-blasting, metabolism-boosting workout! Bonus, yay!

There are many different types, some with funny names…Screen Shot 2014-03-10 at 2.32.57 PM

  • Fartlek [speed+play] – accelerate when you feel like it, then back off when you want… have fun with it!
  • Interval Training – vary speed/intensity for a set amount of time, followed by a recovery period .  Think ~ jog 2 minutes, sprint 1 minute, repeat 5 times.  For a hard one, try Bart’s Yasso 800‘s training plan… 10 = ouch!
  • Tempo Run – warmup followed by a sustained effort run (typically at or just under 10K pace) finished with a cool down.  Runner’s World suggested tempo distances are 2+ miles for 5k training, 4+ miles for 10K, 6-8 miles for the half and 8-10 for the full marathon.
  • Hill Work – hill repeats or running rolling hills – help increase leg strength.  Most people hate them!

 

How often should I do speed training?

  • Beginning runners – build your base mileage and “healthy” running regimen before you introduce speed.
  • Intermediate runners – choose one day (we do Tuesdays) to alternate the various types of speed work each week.  Then allow yourself recovery time before doing another ‘hard’ day.
  • Advanced runners – the elites typically have two-three speed drills per week.  A common schedule has intervals/hills on a Tuesday, then tempo on a Thursday.

On a final note, may as well make this a life lesson too 🙂

Speed work can teach you ‘how to keep going when the going gets tough’ which can be applied to running, but also life in general.  One of my favorite quotes about running comes from [one of my favorite actors] Will Smith…

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Will Smith’s Key to Life #1 – Running:

When you’re running and that voice in your head that starts saying to you, “slow down, your ankles are hurting” tries to get you to stop, that’s when you keep on running and breakthrough.  When you learn to defeat that person inside that tries to get you to stop, you can defeat anything that stands in front of you. Anything that’s blocking your way toward your true purpose, destination and goal.

Watch his video clip HERE!

For more on speed training, visit our ‘source’ sites…

Photo credits to… 

www.runwithjess.com

moirarogers.com

Weekly Workout ~ Half marathon training week 5

Our LivingFit running group met last night (instead of our usual Saturday morning) for a 6 mile run and it was a gorgeous evening for some exercise!  We are making progress as we begin to increase our mileage each week.

Its week #5 of our 12 week half marathon training ~ beginner & intermediate runners training for the Cap City Half on May 3rd can follow our workout below;

Half Marathon Training Week #5

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Hope to post some info on various SPEED workouts later this week (intervals, tempo/threshold, fartlek, etc).  For now you can visit the Runner’s World article HERE.

 Happy running!  

Living Fit Run Club weekly run update

Our Living Fit Columbus running group will be meeting tomorrow evening (rescheduled from this morning).  Weather is showing 43 degrees, so warmer than our last few Saturday AM runs!

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  • When ~ Sunday, March 9 @ 5PM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 3 mile out & back run = 6 miles total
  • Paces include 9:30-10 min/mile – led by Teresa & 11:30-12 min/mile [a run/walk group, no pace leader]

Our Living Fit Columbus running group is training for the Cap City Half Marathon in Columbus this spring and the Emerald City race in Dublin this summer.  Join us for a run sometime!

RUNNING TIPS from the trail

Our LivingFit running group meets on Saturday mornings. As we’re covering mileage, RUNNING TIPS Benefits of runninginevitably become part of the conversation.  Whether you are considering doing your first race, training for a new distance (several friends training for their first Half Marathon this spring!) or just running to stay FIT, it never hurts to take a crash course on Running Tips 101!

And perhaps you think ‘I’m not a runner’ ~ check out Katie’s success story and maybe you’ll change your mind.  Also, love this quote “The difference between walking and running isn’t speed or biomechanics… It’s determination.  If you have the determination to stick with a training program, you’ll soon be a runner.” 

Some RUNNING TIPS to consider this season…

  • Ease into it.     If you are new to running, just getting back into it after taking a break or training for your first marathon ~ EASE INTO IT.  Take walk breaks and don’t increase mileage by more than 10% per week.  Shin splints are common if you do too much, too soon.  Also pushing yourself too hard too hard can result in discouragement or burnout, so don’t be afraid to take it slow in the beginning.  Your runs should be at conversational pace (Boston winner, Burfoot, recommends heart rate b/w 120 & 140).
  • Get a pair of quality running shoes.     I’ll repeat this one.  Get a pair of quality running shoes!  My first running injury (back in 2000, before I was distance running) came because I was running in a New Balance cross training shoe ~ it was not designed specifically for running and it did not fit my foot/stride/gait, etc!  When my knees start hurting on a long run, its almost ALWAYS because I’m in a shoe that has too many miles and I know its time to get a new pair.  Stores around Columbus that are especially helpful include Columbus Running CoFleet Feet, Front Runner and RoadRunner.
  • Set goals for yourself.     What are your reasons for running?  Maybe its running for 30 minutes straight (a GREAT goal for a new runner).  PR-ing on your next race.  Talking a friend into their first ______ [fill in the blank for a distance!]  Losing 10 pounds.  Running ___ miles per week or month.  If you set a running goal, you’ll be more likely to achieve it.  Get it in writing.  Better yet, tell it to your running group (if you don’t have one, come check out Living Fit ~ its FREE!)
  • Nutrition & Hydration.     This one deserves a blog post all on its own.  Your body needs proper fuel to be able to run, so make sure you are eating a healthy, balanced diet.  There are so many ‘trends’ out there (Paleo, Advocare, Clean Eating, South Beach, etc) just choose something that works for you based on your goals.  If someone is running to lose weight (see Eating Healthy) and someone else is running to PR for a half marathon (see Eat Like a Runner), their diets and calorie intakes may be different.  Also, make sure you are drinking enough fluids ~ trainer Chris Powell recommends half your body weight in ounces (for example, a 140 pound person needs to consume 70+ ounces of water per day).
  • Be mindful of injury prevention.     Be sure you’re in the right shoe.  Don’t climb mileage too quickly.  Hydrate.  Rest or alternate running days.  Stretch (after warming up).  Although you can’t eliminate injuries (we have all had one at some point!) you can minimize your risks to them.

I’ve been running distance races for 7+ years and I still enjoy brushing up on my running tips, especially when talking and working with runners training for a new distance.

We will update this blog to expand upon each of the TIPS above as the training season progresses.

Do you have any TIPS that helped you go from walker to runner?  Or when you were training for a new distance?  Please SHARE and send COMMENTS!

For more information, check out some of our favorites..

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Weekly Workout ~ Half marathon training week 4

Sorry, a few days late with this week’s workout.  This DETOX has my brain a bit cloudy!

Its week #4 of our 12 week half marathon training.  Our LivingFit running group met last Saturday for a 5 mile run and some major refueling after @ Starbucks in Historic Dublin…

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Beginner & Intermediate runners training for the Cap City Half on May 3 can follow our week 4 workout below;

Half Marathon Training Week #4

Week 4 training

 Happy running!  

Saturday morning group run & Cap City Half updates

Our Living Fit Columbus running group will be meeting tomorrow morning for a 5 mile run.

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It will be about 34 degrees, but we will warm you up!

Get in one last outdoor run before the big storm forces you to stay inside for a few more days…

Details:

  • When ~ Saturday, March 1 @ 9AM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2.5 mile out & back run = 5 miles. Intermediate runners are encouraged to do 6 miles if training for the Cap City Half.
  • Paces include 9:30-10 min/mile – led by Teresa & 11:30-12 min/mile [a run/walk group, no pace leader]

Also Cap City rates increase tomorrow!

Our Living Fit Columbus running group is training for the Cap City Half Marathon this spring.  Half details…

  • Register soon!  The fee is already up to a whopping $90 and increases again tomorrow, March 1st.
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

Off to bed!

Ten Reasons to Run [or walk] Cap City

The Cap City Half Marathon is right around the corner and its not too late to start training! Although many schedules, especially for beginners, are 12 weeks, there are plenty of 10 week schedules out there as well.  The price goes up again on March 1st, so sign up today! A quarter and a 5K are also available for those who wish to do another distance.

The half marathon is hands down my favorite distance.  If you’re debating doing the half, here are some reasons you should consider it….

Ten Reasons to Run Cap City  

1.  Feeling of accomplishment.  When you cross the finish line, whether you sprinted, walked, crawled, PRd or finished for the first time, you will feel amazing!  Maybe not physically (you’ll be tired), but mentally and emotionally.  You just accomplished a great feat!

2.  Get stronger.  After committing to a training schedule, you’ll likely be getting in at least four-five sweat sessions per week.  Your legs, lungs, heart (and other body parts if you follow a full body training plan!) will get stronger with every workout.

3.  Training is ‘doable’ and can fit into your weekly routine.  Marathon training can be hard to fit into an already busy schedule, but a half is the perfect distance to train for without feeling like its taking over your life!  I’ve trained for most of my halfs only running 3 days per week (Tues, Thurs, Sat) with some cross training sprinkled in.  Although you can obviously add in more runs and cross training, especially if you’re trying to PR, 3 runs/week can get you to the finish line.

4.  Swag.  A training t-shirt.  A cool medal.  Yummy post-race snacks & beverages.  A half is also a good excuse to buy some new gear.  There are several companies in Cbus including Columbus Running Co, lululemon, Fleet Feet, and RoadRunner that have great stuff! Update (2017) – also now in Cbus, Bend Active! Check our FR’s article on why to SHOP LOCAL!

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5.  Bragging rights and option to decorate your bumper with this sticker or magnet…

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6.  Camaraderie (if you’re training with a group).  There is something about training with a group and working towards a common goal together that is very inspirational.  Training for long distances together means lots of conversations, stories and hopefully laughs!  If you live in or around Columbus and want to join a group to train with, check out our Living Fit Run Crew page or other local running groups.

7.  Race Day Magic {or Butterflies, whatever you want to call it}.  Race mornings are a time when your nerves, your adrenaline, your emotions… all collide together and make you feel like a ROCK STAR! Cue Rocky theme song now… Da na naaaaa, Da na naaaaaaa….

8.  Build (and check off) items on your Fitness Bucket List.  Maybe you want to run one race in your life.  Maybe one per month.  Maybe a race in each state.  My personal goal is to run a half marathon in half the states.  Whatever your fitness goals are, why not work some road races in there?

9.  Check out CBUS!  Columbus is an amazing city and looks even cooler on foot.  Check out the route HERE.  Another bonus, it is FLAT, which makes for an easier, faster route.

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Columbus

10.   Post-race photos.  This is perhaps one of my personal favorites!  Capture those moments where you look like an accomplished [Olympic] athlete.  Pose with that medal.  If you’re feeling extra ambitious, post to Instagram and tag it #LivingFitColumbus ~ we’d love to see them!

What are you waiting for?  

 

Saturday morning group run

Our Living Fit Columbus running group will be meeting tomorrow morning for a 4-6 mile run.  It will be 40 degrees (although a little wind) so a bit nicer than last Saturday.

Details:

  • When ~ Saturday, Feb 22 @ 9AM
  • Where ~ meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2 mile out & back run = 4 miles (although you can turn back early if desired!)  Intermediate runners are encouraged to do 4-6 miles if training for the Cap City Half.

Hope to see you on the trail!

Planning to run your first 5K?  10K?  Train for a Spring Half & want some support?

Our Living Fit Columbus running group is training for the Cap City Half Marathon this spring.   We have a few veterans and first-timers with 2 pace groups…

  • 9-10 min/mile – led by Teresa
  • 11:30-12 min/mile – a run/walk group [no pace leader… yet!  Interested?!]

If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.  We welcome ALL runners of ALL fitness levels, training at ALL distances!  Best thing?  Our group is FREE!

Cap City Half Marathon details…

  • Register soon!  The fee is already up to a whopping $90 and increases again on March 1st.
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

Weekly Workout ~ Half marathon training week 2

Its week #2 of our 12 week half marathon training.  Our LivingFit running group met Saturday for a 4 mile run (had to walk some parts because the trails were covered in snow and ice) and completed our first group run of the 2014 running season!  

The weather is supposed to warm up this week, so hopefully we can get outside for a couple runs ~ we love the convenience of a treadmill, but are ready to hit the trails!   We are even thinking about putting together a very informal 5K for next Saturday as a few members have discussed trying to get in one race per month in 2014… 

Beginner & Intermediate runners training for the Cap City Half on May 3 can follow our week 2 workout below; 

 Half Marathon Training Week #2 

Half Week 2

 

We will be posting some HALF MARATHON TRAINING TIPS later this week, so stay tuned!  

 Happy running!  

Season kickoff run

Charge up those Garmins, the time is upon us!

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Details:

  • When ~ this Saturday, February 15 @ 9AM
  • Where ~ we’ll meet @ Starbucks in Historic Dublin and run the Dublin Rd trail
  • Mileage ~ 2 mile out & back run = 4 miles (although you can turn back early if desired!)
  • Post-Run Pow Wow ~ we will meet inside Starbucks around 10AM to debrief, discuss training plans, upcoming races and of course, grab a warm cup o’ Joe!  If you can’t make the run, but are interested in training for a 5K, 10K or Half Marathon this spring, feel free to join us for just the post Pow Wow.

Planning to run your first 5K?  10K?  Train for a Spring Half & want some support?

Our Living Fit Columbus running group is going to be training for the Cap City Half Marathon this spring.   We have a few veterans and first-timers.  If you want to join us for the training or just a Saturday run, check out our FB page and/or blog page for more info.  We welcome ALL runners of ALL fitness levels, training at ALL distances!  Best thing?  Our group is FREE!

Cap City Half Marathon details…

  • Register soon!  The fee is already up to a whopping $90 and increases again on March 1st.  78 days to train!
  • Join our team #LivingFitColumbus when you register (sorry, no incentives, just social support!)
  • Stay tuned for Half Marathon training tips on the blog and at the group run each week

As posted earlier this week in Half Marathon Training Kickoff Week

Here is our week #1 schedule.

*Note, this schedule has been designed by LivingFit and is based on our previous running experience and a combination of various training plans over the years (LifeTime Fitness Run Club, Coach Turnbull, Hal Higdon, Runner’s World… the list goes on, I’ve tried so many!)   It is a beginner-intermediate, adjust based on your needs and fitness level*

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Hope to see you Saturday!