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Basic questions


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Old 08-05-2009, 09:58 AM   #1
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Basic questions

Hi TheEd.

I was wondering if you could please give me some advice.

I normally run 3, 4 and sometimes 5 days per week. I am not experienced at all, I just run because I like it, but I don't know how to train or what exactly do in order to improve.

It's being now around 5 years that I run, with some time off from time to time (due to injuries, or lack of self motivation, etc). I have joined some races (10km), where my goal is of course only to reach the finish line, and that's it.

This time I would like to run a half marathon that is in october, and I would like to start preparing myself from now on. I would like to start by improving my speed for around 9 weeks, and then spend around 14 weeks preparing only for the 1/2 marathon.

I am not sure how to improve my pace, since it is and has being really slow (don't laugh, but around 7min/km). I can run at a faster pace (5'40'') for 20 minutes or so, and I don't feel any pain, and I don't end up completely exhausted, but ... I wonder if that's ok to do it, so, I normally try to keep my heart rate as low as possible.

I am 29 years old, 1.60m height, and weight 56kg. My HR at rest is 58, and when I run I try to keep my HR at around 165. If I run at a faster pace, my HR usually goes up to 190. I normally run easy on Saturdays, long run on Sundays, easy on Tuesdays, a bit hilly on Wednesdays, and a bit harder on Thursdays. If I miss a day, I don't compensate it in any way, since I do it just for fun, not as a punishment Besides the running, I usually try to do some fitness 2 times per week (something easy, though). I also eat healthy, but a lot hehe (probably more than 2k calories per day).

So, my questions are:
1- should I follow your sub 50 plan in order to speed up my pace?
2- if yes, what happens with my HR? is it ok if it goes sky high as usual?
3- what should be my HR during trainings? a different HR for the different days (e.g. medium for long run, low for easy, high sometimes)?
4- knowing my current pace, is it possible to reduce it to 5'40''? or should I just leave with the fact that I am slow as a turtle?
5- if I achieve to reduce my pace, what would you recommend me for training to the half marathon?
6- in general, what would you recommend me to do?

Sorry for the too many questions, I just don't know who to ask them to, and you seam like the perfect person to ask

Thanks in advance for any advice you can give me.

Cheers,

slow runner
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Old 08-05-2009, 11:31 AM   #2
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Hi newbie and welcome

your questions are relevant and will be answered over the course of our interaction on the forums

to start with congrats on wanting to get more out of your running, already it seems as though you had quite a routine

the sub 50 minute 10k type schedule should be a good place to start however we would need to have you run a 4k time-trial so that we are able to use your heart rate feedback and see what pace to start your paced sessions at

would you be able to do so, please?

if you able to do this on a 400m track with lap splits (and heart rate) then all the better (this is for assessment purposes and you certainly don't have to feel pressure)

this is for starters

TheEd
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Old 08-05-2009, 12:02 PM   #3
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Thanks TheEd!

I don't have a 400m track, but I guess I can use one of the square streets in the neighborhood ... there must be one with a perimeter of 400m I guess

Quick questions about the test: I run 400m, check the HRM, write down the number, and continue with 400m right away, right? Should I stop to write down the numbers? or should I ask someone to write it down for me so I don't need to stop? Should I try to run as fast as possible? or just my normal slow speed? hehe

About the sub50 plan, I have several questions, since I am not too familiar with all the language used by runners:
1- on day 1 for example, it says "60 to 70min easy distance": should I run at my normal slow speed, or should I run at 5min/km?

2- on day 3 for example, it says "start with 3x2k R90-2min 9min 50 (4.55 per k)": what's R90? actually what does the whole sentence mean? Sorry if I sound a bit stupid

3- what should be my 10km pace and my 5km pace? should I force myself to go under 5min/km in all the sessions? even if my HR goes up up up?

Thanks for your help (haha I was refreshing the page for 30 minutes in a row, to see if you replied ).

I'll do the test tomorrow

- newbie
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Old 08-05-2009, 12:29 PM   #4
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Nope .. you keep running most watches - heart rate monitors allows you to take splits .. and it is from those splits that we can work out varying pace and heart rate according to effort (makes things easier)

run at a speed that tests you but does not flatten you

once we have the 4k time then we can see whether the paces for the 2000's apply to you

R90 for example means Rest 90 seconds

Will go into further detail once we have the 4k time to work off

TheEd
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Old 08-05-2009, 12:32 PM   #5
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Ah, true, sorry, my watch has a thingie for the laps. Will use it (for the first time).

Thanks a lot, and back to you tomorrow with my results
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Old 09-05-2009, 08:48 AM   #6
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Hi TheEd.

I did the test this morning, and here are the results:

Lap# - Duration - HR
01 - 02:21 - 160
02 - 02:31 - 164
03 - 02:31 - 166
04 - 02:32 - 168
05 - 02:29 - 166
06 - 02:34 - 168
07 - 02:26 - 170
08 - 02:29 - 174
09 - 02:18 - 180
10 - 02:12 - 182


I was running on the road (not on a running track), so, I calculated the distance using google maps and verified it using the car hehe.

By the end of the test the road was getting crowded, so I decided to hurry up a little bit. I ran at my normal speed, a speed that I know I can hold longer than 4km, and I was able to talk at all laps (except maybe the last one).

Mmm...that's it. What do you recommend me? As you see, I am slow, so, I would like to make a sub50 at some point

Thanks for your help and patience.

Cheers.
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Old 09-05-2009, 02:15 PM   #7
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start on the

sub 50 minute 10k program

once we get you into the routine we can start shaping you towards getting to sub 50 minutes and do believe it will come quicker than you would have believed

for next week Thursday's 2000m session you need to find somewhere you can do the 2000's

start with Day 1 next Tuesday and do easy 30 to 40 minute runs till then

Have faith, as you have, made a commitment to be faster and you have to believe

TheEd
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Old 09-05-2009, 02:29 PM   #8
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Thanks TheEd.

I'll do some easy running tomorrow, rest on Monday, and start with Day1 on Tuesday.

By the way, I was wondering the following: I usually run on the road, but sometimes (when it's raining, for example) I use the endless band at the gym. I feel it's a bit different, but I am not sure what exactly is different. Is there a known difference? is it bad to train on those bands for a few days per week? Should I stop using it or can I use it for the easy days? What do you recommend?

Thanks again
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Old 09-05-2009, 02:44 PM   #9
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if you look through some of the

10k Training Feedback threads

you will see a few use the Treadmill for Training

so take the time and you will see kilroy used the treadmill through winter

Cheers

TheEd
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Old 09-05-2009, 02:59 PM   #10
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Duh! Sorry, I actually saw that, but thought a treadmill was something else (oops, my bad for not double checking against the dictionary).

(btw, I made a calendar with the sub50 schedule).

Thanks.
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