996GT2's half marathon training log

[996GT2]

With 2 months of high school left and AP tests/prom coming up, I've been training for for my first mini-marathon (13.1 miles). Next year, I'll be busy at Johns Hopkins, so I'm not sure when I'll get to train for/run a race like this again.

So, without further ado, here's my running/training log for the mini marathon that's coming up on May 17th. I also do some weight training, but including every day's lifts would require too much space.

4/8/08: 7.71 miles (according to Google Earth) in 1 hour 3 min 21.37 seconds. Pretty much ran the whole route at a relaxed pace (since I hadn't run it before), but did run a 5:55 on the last mile.

4/10/08: Sparring at TKD

4/11/08: Biked 8 miles at a local MTB trail in approximately 40 minutes.

4/12/08: 8.02 miles (slightly modified route) in 1 hour 3 min 59.71 seconds.

4/14/08: 8.02 miles in (woohoo!) 59 minutes 51.22 seconds. Started off at a relaxed (8 min/mile ish) pace, but pushed it to about 7 min miles after the halfway point, and ran the last mile in ~ 6:25.

4/15/08: Rest day; ~3 miles in 25 minutes...started to feel some soreness in my quads (probably from the back to back 8 miles/day)...so I took it easy today. Will see how things turn out tomorrow.

4/16/08: Legs were still feeling pretty shot, so I biked 13 miles instead of running...2.1" WTB Velociraptor knobbies sure are loud on pavement lol.

4/17/08: 8.02 miles in 1 hour 1 minute 38.32 seconds...weather is starting to heat up now...

Took an ice bach afterwards...damn it was painful at first, but eventually it felt OK.

4/18/08: 8 miles of Mountain Biking at local trail in 35 minutes 27 seconds

4/21/08: 10 miles in 1 hour 28 min 20 seconds...pushing the distance a little now and relaxing the pace

4/22/08: 1.55 miles in 9 minutes 31 seconds, 1/2 mile walk, then 1 mile in 6 minutes 2 seconds.

4/23/08: Rest day...HUGE AP Physics C final tomorrow, so don't really have time for an hour long run XD. Plus I think I should take more rest days and mix up the distances a bit more.

4/24/08: Relaxed 4 mile run in about a half hour

4/25/08: Rest day

4/26/08: 3 Mile tempo run in 21 minuets 37 seconds

Was really cold these past few days in Indiana (mid 40s), so I took a few days off.

4/30/08: 6 miles in 44 minutes 32 seconds

5/1/08: 3 miles in 21 minutes 20 seconds

5/2/08: 10 miles in about 1.5 hours with a couple of friends

5/5/08: Easy 3 miles

5/9/08: 5 miles in the rain

More to come as I keep running/otherwise training...

 

[Kaido]

13.1 miles is a "mini" marathon? :Q

Congrats man! Due to asthma (and being a slob, haha), my mile in high school was 14+ minutes lol. Fortunately I discovered that my asthma was due to a milk allergy, so now that I'm off milk it's gone! I'm interested in doing some running now...what kind of stretching do you do before running? Do you wear special running shoes? Do you really get a "runner's high" when you're out there? Previously all I had was a brick wall after about 50 feet lol. I've never understood how people just get out there and run, but now that my body is shaping up I'm starting to see that it's kind of fun

Keep it up! :thumbsup:

 

[SearchMaster]

What's your target for the half?

 

[zebano]

Congrats. I ran 5Ks in high school, but I get such nasty shin splints that I've no desire to run anything longer. It would be an awesome accomplishment though.

 

[996GT2]

Originally posted by: Kaido
13.1 miles is a "mini" marathon? :Q

Congrats man! Due to asthma (and being a slob, haha), my mile in high school was 14+ minutes lol. Fortunately I discovered that my asthma was due to a milk allergy, so now that I'm off milk it's gone! I'm interested in doing some running now...what kind of stretching do you do before running? Do you wear special running shoes? Do you really get a "runner's high" when you're out there? Previously all I had was a brick wall after about 50 feet lol. I've never understood how people just get out there and run, but now that my body is shaping up I'm starting to see that it's kind of fun

Keep it up! :thumbsup:

I just do about 5-10 minutes of basic stretching (hamstrings, quads, calves, back, etc) before running and about 5-10 minutes of stretching/cool down walking after a long run.

Runner's high is truly a great feeling...after you run a few miles, any pain and shortness of breath that you have just kinda magically disappears...that's why I tend to start out running a bit slower and speed up my pace after I hit that runner's high point

Shoes are very important...don't just go to Kohl's and pick up any pair of on-sale Nikes. Go to a running store and get them to analyze your stride to see if you need stability soes, cushioning shoes, etc. Good shoes cost a decent amount ($60-100+), but are well worth it since they make your runs more comfortable and reduce the chances of you getting hurt.

Originally posted by: SearchMaster
What's your target for the half?

Right now I'm aiming for 1 hour 40 minutes to 1 hour 45 minutes, but I'll see if I can pick up the pace a little after some more training.

Originally posted by: zebano
Congrats. I ran 5Ks in high school, but I get such nasty shin splints that I've no desire to run anything longer. It would be an awesome accomplishment though.

I had shin splints when I ran the mile for track, but after stretching and taking it easy for a while they aren't nearly as severe to the point where I can endure it for the entire run.

 

[purbeast0]

Originally posted by: Kaido
13.1 miles is a "mini" marathon? :Q

Congrats man! Due to asthma (and being a slob, haha), my mile in high school was 14+ minutes lol. Fortunately I discovered that my asthma was due to a milk allergy, so now that I'm off milk it's gone! I'm interested in doing some running now...what kind of stretching do you do before running? Do you wear special running shoes? Do you really get a "runner's high" when you're out there? Previously all I had was a brick wall after about 50 feet lol. I've never understood how people just get out there and run, but now that my body is shaping up I'm starting to see that it's kind of fun

Keep it up! :thumbsup:

I have bad asthma too, but that asthma excuse is just that, an excuse ...

I used to use it all the time too but you can get your body conditioned to run more and more. I actually started Advair over the winter time and haven't used my inhaler one time since (and i used to use it 3-4 times a day). Now that I'm doing cardio it feels really good and my asthma doesn't hinder me and now instead of my chest getting tight which used to cause me to stop running, i have to stop cause my legs are just tired and not used to cardio yet.

I strongly suggest advair if you aren't on it and your asthma is keeping you back from doing cardio.

I'm also playing football right now and had a game last Saturday and did not have to use my inhaler at all before or after.

 

[Kaido]

Originally posted by: purbeast0

Originally posted by: Kaido
13.1 miles is a "mini" marathon? :Q

Congrats man! Due to asthma (and being a slob, haha), my mile in high school was 14+ minutes lol. Fortunately I discovered that my asthma was due to a milk allergy, so now that I'm off milk it's gone! I'm interested in doing some running now...what kind of stretching do you do before running? Do you wear special running shoes? Do you really get a "runner's high" when you're out there? Previously all I had was a brick wall after about 50 feet lol. I've never understood how people just get out there and run, but now that my body is shaping up I'm starting to see that it's kind of fun

Keep it up! :thumbsup:

I have bad asthma too, but that asthma excuse is just that, an excuse ...

I used to use it all the time too but you can get your body conditioned to run more and more. I actually started Advair over the winter time and haven't used my inhaler one time since (and i used to use it 3-4 times a day). Now that I'm doing cardio it feels really good and my asthma doesn't hinder me and now instead of my chest getting tight which used to cause me to stop running, i have to stop cause my legs are just tired and not used to cardio yet.

I strongly suggest advair if you aren't on it and your asthma is keeping you back from doing cardio.

I'm also playing football right now and had a game last Saturday and did not have to use my inhaler at all before or after.

Ahh you didn't finish reading my post - you only read the first line! My asthma is GONE thanks to discovering a milk allergy! But that is good to know; my wife has asthma. I'll have to tell her about it, thanks!

Edit: Also, asthma isn't just an "excuse". That's like saying being paralyzed is an "excuse" for not walking. It didn't matter how hard I tried, I could never get past my chest tightening up and feeling like I swallowed a kazoo. I'm glad there is better medicine now though, wish I had known about that earlier!

Edit 2: Actually I think I HAVE tried Advair, just not for asthma! Late last year I had a terrible chronic cough that wouldn't quit, so I finally saw a doctor after a couple weeks. He gave me what looked like Advair - small purple fruit-by-the-foot style container with a micro-powder inside. It solved my coughing pronto! That was actually the doctor who told me to go off milk because he suspected I had a milk allergy (first time seeing him too, haha).

 

[996GT2]

Updated...I took it easy today because I was getting some soreness in my quads and calves...in fact, it was pretty sore just walking from my car to school and walking in the hallways.

Took about 15 minutes to fully stretch out and then took a hot shower...hopefully I'll be ok to run 5+ miles again tomorrow.

Anyone got tips for reducing muscle/joint soreness after long runs?

 

[gramboh]

I'm 'training' to do a half in 2 weeks (April 27). Unfortunately I don't really enjoy running much so my training consists of haphazardly running once a week (did 10km 2 weeks ago, and tried 16km of the half course this Sunday). I was an idiot on the 16km and had to walk the last probably 1/4 due to not drinking any water and becoming super dehydrated in the sun. That is a good time you are aiming for, I'll be happy with 2.5 hours (aka finish without walking) .

 

[SWScorch]

Originally posted by: 996GT2
Updated...I took it easy today because I was getting some soreness in my quads and calves...in fact, it was pretty sore just walking from my car to school and walking in the hallways.

Took about 15 minutes to fully stretch out and then took a hot shower...hopefully I'll be ok to run 5+ miles again tomorrow.

Anyone got tips for reducing muscle/joint soreness after long runs?

Ice baths!!!! Believe me, they work! After a long run or a hard workout, I'll fill the tub with cold water, plop in as much ice as I can, and just sit in it for 10 minutes. It sucks at first but after 5 minutes or so, you get a blood rush to your legs that feels wonderful, and it will cut your soreness at least in half. I also have a Stick which may or may not help; it's hard to tell but it does feel good in a "Oh dear God stop it I love it" kind of way.

 

[996GT2]

Originally posted by: SWScorch

Originally posted by: 996GT2
Updated...I took it easy today because I was getting some soreness in my quads and calves...in fact, it was pretty sore just walking from my car to school and walking in the hallways.

Took about 15 minutes to fully stretch out and then took a hot shower...hopefully I'll be ok to run 5+ miles again tomorrow.

Anyone got tips for reducing muscle/joint soreness after long runs?

Ice baths!!!! Believe me, they work! After a long run or a hard workout, I'll fill the tub with cold water, plop in as much ice as I can, and just sit in it for 10 minutes. It sucks at first but after 5 minutes or so, you get a blood rush to your legs that feels wonderful, and it will cut your soreness at least in half. I also have a Stick which may or may not help; it's hard to tell but it does feel good in a "Oh dear God stop it I love it" kind of way.

I took one today after an 8 mile training run...filled my tub with cold water and added about 1/2 the ice from my refrigerator's ice maker...crazy painful for the first few seconds, but then it started feeling better. How long do you usually stay in? I stayed in for about 4-5 minutes and then took a hot shower.

 

[gramboh]

I'm curious the recommended time as well, contemplating doing it after the half so my legs are not super stiff the next day.

 

[SWScorch]

Per my original post, 10 minutes guys 4-5 minutes is about when the blood rush starts, you need to stay in a little longer to make sure it circulates completely.

 

[SociallyChallenged]

Originally posted by: SWScorch
Per my original post, 10 minutes guys 4-5 minutes is about when the blood rush starts, you need to stay in a little longer to make sure it circulates completely.

Ugh ice baths I was taking contrast showers for a while and those weren't very pleasant to say the least. I will probably resort to ice baths when I start training seriously for track.

 

[996GT2]

Originally posted by: SWScorch
Per my original post, 10 minutes guys 4-5 minutes is about when the blood rush starts, you need to stay in a little longer to make sure it circulates completely.

Oops guess I was illiterate when I read that post

I actually didn't find it that bad except for the first minute, since after that my body started to develop sensory adaptation to the cold and it didn't feel "zomg it stings" cold anymore.

 

[Kaido]

Right on man keep it up! I'm picking up my first road bike, a used Fuji, next week to hit some greenways and I'm going to fix up my mountain bike after school lets out next month. Keep up the inspiration for the rest of us!

 

[996GT2]

Updated...finally broke 10 miles in a single run today...granted, the pace wasn't too quick (I need to pick it up to reach my goal of a 1 hour 45 min mini marathon)

Even after the ice bath my legs are sore...the 80 degree weather didn't help either.

Quick question...on these long runs I have to take a water bottle with me to stay hydrated...is there any way to prevent water form sloshing around in your stomach after a few drinks? That sensation is really annoying.

 

[996GT2]

Updated again...tried some speed training today with shorter distances...maybe it's because I was still a bit sore from the 10 mile run yesterday, but it seems like I've lost whatever speed I had from doing track 2 years ago lol.

 

[bobsmith1492]

What I did training for the Chicago marathon two summers ago was to drive out halfway along my route and plant a water bottle. Then I'd run until I hit the bottle, have a drink and turn around and go back.

Be careful not to Overtrain, either; make sure you take at least two, probably three days a week off from running (save one for biking?). Resting is as important as running as that's when your muscles grow and strengthen.

I'd look at some training plans like Hal Higdon's; it sounds to me like you need to mix up the distances more, like one long run a week, a medium run, and one or two shorter runs. Then you can work on speed on the shorter runs and lengthen your distance on the long runs.

 

[SWScorch]

Dude, congrats on the double digits!!! Don't worry about pace; go as easy as needed to be able to complete the distance. Speed comes with endurance. The more miles you do, the faster you will be. As bobsmith said, don't do two hard days in a row. I like to take 2 days to rest and recover between long runs and workouts. On those days I'll just run some real easy miles, as slow as is needed to feel comfortable. Also, for half marathons, tempo runs (20-40 minutes at a "comfortably hard" pace) are going to be more beneficial than track workouts, but that doesn't mean you shouldn't do track workouts at all, just something to consider. Keep it up, dude, you're doing great!

 

[996GT2]

Updated again...took a few days off due to the cold Indiana weather these past few days (was in the 40s)...

Got back out today for a 6 mile run in 44 min 32 sec. Decided to get out my well worn 2 year old Gel Landreth IIs for nostalgia's sake, and I must say they felt pretty decent even with over 500 miles of running/walking on them. The shoe felt better cushioned than my current Landreth IIIs...in fact, they made my new shoes feel like stability shoes rather than cushioning shoes

 

[996GT2]

Updated again...haven't updated in a while since last week was quite busy (Prom, trip to Chicago, etc)

Hopefully I'll have time to get a few runs in next week since it's AP testing season and I have to take 5 AP exams in the same week.