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personal - HALF-MARATHON TRAINING 2006-7
So I've tried the Wolverhampton marathon and achieved a very disappointing time as well as some unexpected injuries. The training continues. I am using a training schedule created by Hal Higdon but modified to suit my own needs. Part of the training involves hill work, but to be honest, I don't know any suitable hills with the requisite distance. So hill work will be done in the gym, as will any fartlek training.
- Total miles listed relates solely to roadwork.
Week Twenty-eight - 25/09/06
Day
Miles
Time MPH
Tu 3.0
0:32:27 10.49
We 4.5
0:44:29 09.53
Total Miles = 7.5
Comments: Work has totally screwed up my training. First week is not what I should be doing but better than nothing...I suppose. Will treat week twenty nine as the first proper week of training.
Week Twenty-nine - 02/10/06
Day
Miles
Time MPH
Mo 3.0
0:30:57 10.19
Tu 45 minutes Hill Training in Gym
Fri 4.5
0:44:47 09.56
Su 9.8
1:36:56 09.53
Total Miles = 17.3
Comments: I've got right groin strain. Funnily it hurts when I walk and not when I run. I'm on 10 minute mile pace at the moment. Haven't been pushing it really but will have to try to 'up' the pace soon.
Week Thirty - 09/10/06
Day
Miles
Time MPH
Tu 4.5
0:44:38 09.52
Su 11.0
2:06:23 11.29
Total Miles = 14.5
Comments: Lazy week due to work pressures in the main. Made up for in par, by long run on Sunday. Time irrelevant. Was going for distance. Nevertheless will use this time as a benchmark and go faster next week.
Week Thirty-One - 16/10/06
Day
Miles
Time MPH
We 4.5
0:42:15 09.23
Fri 4.5
0:43:19 09.37
Total Miles = 9.0
Comments:My left ankle is painful - inner rather than outer side. This stems from my long Sunday run. I ran though the discomfort on Wednesday to record by best time for a while. Will try some transvasin on it today. Also got groin strain again....this time by seemingly just turning awkwardly in bed. Not undertaken a long run this week.
Week Thirty-Two - 23/10/06
Day
Miles
Time MPH
Mo 4.5
0:43:04 09.32
Tu 30 min 10K pace - 3 x 400m reps
speed work
Th 3.0
0:31:43 10.34
Total Miles = 7.5
Comments: Damn! I twisted my left knee wearing - would you believe it - healed shoes to a party! That has screwed up my training this week. Will rest until Monday and try again!
Week Thirty-Three - 30/10/06
Day
Miles
Time MPH
Tu 4.5
0:44:47 09.57
Fr 4.5
0:43:51 09.44
Sa 6.0
0:58:03 09.41
Total Miles = 15.0
Comments: Lazy-ish week. The cold snap was a downer! However I managed to force myself out on Friday and Saturday.
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Week Thirty-Four - 16/11/06 to Week Forty 25/12/06
Day
Miles
Time MPH
Once you get out of the habit of running it is so hard to get back into it. It's been 7 weeks without any running at all. I am hoping to do the Alsager 5K in late December followed by the Stafford half marathon but none of that will be possible unless I get off my butt and get some running time under my belt. Lets hope week forty one is better than the previous 10 weeks.
Week Forty-One - 01/01/07
Day
Miles
Time MPH
Th 4.5
0:46:58 10.26
Total Miles = 4.5
Comments: One run this week to get me in the swing of things again. Very bad time but at least I know what I'm up against. Am much heavier than I was two years ago. Going to try and lose a stone.
Week Forty-Two - 08/01/07
Day
Miles
Time MPH
Mo 2.5
0:25:36 10.14
We 4.5
0:45:46 10.10
Th 50 mins on treadmill; 5 mins stepper.
Sa 6.0
0:59:28 09.55
Total Miles = 13.0
Comments: Suffered a bout of diarrhea on Monday run and had to cut it short. Never eat eggs again! Am getting better, but very slowly. I need to get out more.
Week Forty-Three - 15/01/07
Day
Miles
Time MPH
Mo 4.5
0:45:17 10.04
Total Miles = 4.5
Comments: Suffered a bout of diarrhea on Monday run and had to cut it short. Never eat eggs again! Am getting better, but very slowly. I need to get out more.
Week Forty-Four - 22/01/07
Day
Miles
Time MPH
We 90 mins slow T/mill; 30 mins upright cycle
Th 40 mins speed work; 10 mins recline cycle; 10 mins x-trainer.
Sa 6.0
0:58:08 09.42
Su 1 hour 50 mins slow run - approx 11 miles
Total Miles = 17.0
Comments: Suffered another bout of diarrhea following Wednesday session. Think that the gel
I took contains
lactose. I am lactose intolerant. Need to be more careful with food intake.
Also got my details through for the Stafford 1/2 marathon.
"We acknowledge receipt of your entry to the Stafford Half Marathon on Sunday
25th March 2007. You have been allocated Race Number 250. This Race
Number, which will have the CHIP timing attached to the back of it, together
with the Race Information Booklet, will not be forwarded to you until the middle
of March. Hope you enjoy the event on the day"
Week Forty-Five - 29/01/07
Day
Miles
Time MPH
Tu 4.5
0:44:34 09.54
We 20 mins T/mill; 15 mins recline cycle; 35 mins x-trainer
Fri 4.5
0:47:34 10.34
Sa 4.0
0:38:36 09.39
Total Miles = 13.0
Comments: Friday's run was deliberately slow. I didn't have the energy for anything fast but wanted to get a run completed. Ran with Fiona on Saturday morning. I think she'll do under 2 hours for the 1/2 marathon. She's very good. I need to concentrate on my speed work for the next
Week Forty-Six - 05/02/07
Day
Miles
Time MPH
Mo 4.5
0:44:56 09.58
Sat 30 mins cycle, 30 mins cross trainer.
Total Miles = 4.5
Comments: I tried running on the treadmill. It was still too painful. Another week or so should help.
Week Forty-Seven - 12/02/07
Day
Miles
Time MPH
Mo 30 mins cycle, 30 mins cross training
Tu 30 mins cycle, 30 mins cross training
Su 6.0
0:59:00 09.50
Total Miles = 0.0
Comments: Monday and Tuesday included a 40 minute game of squash. Managed to run on Sunday with minimal pain (apart from the whiplash from my skating accident). I know I ran the first 3 miles in about 27 minutes but no idea about the 6 mile mark so the recorded time is a guestimate. I need to do some more speedwork, but I am afraid of hurting my leg again. May stick to gym workout.
Week Forty-Eight - 19/02/07
Day
Miles
Time MPH
No training due to chest infection.
Total Miles = 0.0
Comments: Got a sore throat infection that resulted in a chest infection. No training
Week Forty-Nine - 26/02/07
Day
Miles
Time MPH
No training due to chest infection.
Total Miles = 0.0
Comments: Absolutely no chance of training. Far too ill ... and we are not talking man flu here!
Week Fifty - 05/03/07
Day
Miles
Time MPH
Mo 4.5
0:43:10 09.35
We 6.0
0:57:27 09.35
Th 3.0
0:28:27 09.29
Sa 14.0 mile slow run - 1 mile hobbling.
Total Miles = 27.5
Comments: Best part of this week was the long slow run on Saturday. Ran with Fiona, who can run faster than me by a mile i think. I'm on target for a 2 hour 7 min half marathon. I just have to get my butt up the big hills without stopping and accept that my legs are going to be cramped afterwards. Will do some more training tomorrow if I can. A 4.5 miler will make this my first ever 30 mile week... well first that I can remember at least.
Week Fifty-One - 12/03/07
Day
Miles
Time MPH
Tu 4.5
0:43:15 09.36
We 4.5
0:42:32 09.27
Th 3.0
0:30:00 10.00
Fr 15 mins treadmill; 5 mins cycle; 30 mins squash
Sa 14.0 mile slow run; 1 mile walk
Total Miles = 26.0
Comments: Groin hurts for some reason and I have a slight tummy bug. However I am determined to keep on going with a view to resting from next Wednesday onwards until the race on the 25th March 2007. Total lethargy on Thursday's run. No idea why.
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Well it's getting to that time. One week to go until the Stafford Half Marathon. I received my number yesterday. [250].
I intend to do some light training on Monday - Wednesday (perhaps three 4.5 mile runs each day) and then that should be it.
Nothing else until Sunday. I am actually not sure how to run this race. I know that in reality, no matter how I run it in the beginning, that
my legs will let me down when I get to about 10 miles and I will slow dramatically. So I suspect the best thing is to run like the wind down every
downward slope and flat and catch my breath on the upward sections... or something like that. What the heck...will play it by ear.
My aim?
Best case scenario is that I run in a time under 2 hours;
Realistic expectation is that I run a 10 minute mile finishing about 2 hours 11 mins
Worst case scenario is that I run in a time over 2 hours 20 mins, which would match my Wolverhampton 1/2 marathon.
Week Fifty-Two - 19/03/07
Monday 19th March
Played Squash - feeling great! In many ways I wish the half marathon was today.
Ate an apple, salmon sandwich on white bread and four nutrigrain bars. Evening meal consisted of
oven chips, fish cakes and avocado washed down with fresh orange juice. I didn't go for a run because it was
snowing. I need to keep hydrated so will have at least 4 pints of water before I go to bed. Perhaps I'd better invest in a rubber
sheet!
Tuesday 20th March
Day
Miles
Time MPH
Tu 3.0
0:28:33 09.31
Ran reasonably well this morning. It takes me three miles before I feel comfortable. I may do a little
warm-up on the big day
to open my lungs a little and to help me get into my rhythm a little quicker.
I had chips and sausage for lunch - ok not ideal, but I was hungry and
between jobs. Will forgo any major indulgences this afternoon in favour of
an apple and a lot of water.
Wednesday 21st March
I woke up with groin strain this morning. I think it was due to the run yesterday in the cold without warming up! So damn stupid. I am also
regretting eating that packet of crisps and 10 jelly sweets last night. So much for will-power! I had some nutrigrain bars and some milk in the morning,
followed by a scone and an apple at lunchtime. Finished off with fishcakes and chips in the evening.
I ruined the whole thing by eating more sweets. As for training today, I need to avoid any further strain. Walking and even sleeping is painful. May try
a few walks up and down the stairs. I feel I should be doing something.
Thursday 22nd March
Definitely not doing any strenuous exercise between now and Sunday. I did a
big of walking in town and drank lots of water. I treated myself to
nutrigrain, a slice of date cake, and tuna on brown bread. Add to that a few
crackers and not really much to add on the eating front. I am up for this
half marathon.
Friday 23rd March
Been pretty good on the whole with my eating. I got tempted by some almonds but drank a lot of water and at some tuna
sandwiches and
nutrigrain bars. I feel a few twinges in my right knee and my groin pain hasn't
gone fully yet. However, i don't think any of these will put me off running.
Saturday 24th March
I woke up this morning quite nervous. It's so silly really. However I really want to do well...not just run, but run in a good time. To be honest
I haven't put in enough training to run in the time I'd have hoped but at least I know
I can run the distance without too many problems and without
having to walk. I suspect I'll get a 2:10 time or there about.
I've had some brown toast and have drunk so much water that I am peeing every hour. I finished the day with pasta and chicken...not too
much and not too late. Didn't want it in my stomach the next morning.
Sunday 25th March
- 06:00 - Woke up naturally. The two alarms I'd set went off 30 minutes later. I lay and relaxed in bed and then felt a wave of nervousness. Not sure what that was all about!
- 07:00 - Had three pieces of toast and jam and washed it down with some Lucazade sport.
- 07:30 - Sent a text to Fiona to confirm where myself and John would be meeting.
- 07:35 - Chilled for a moment then had a sudden urge to visit the loo. Not sure if it was a tummy bug or nerves. No real reason for nerves. This isn't the damn Olympics!
- 09:10 - Had a shower, got changed into my gear.
- 09:50 - Left house to go to meet John and Fiona
- 10:03 - Met John and proceeded to warm up with a few laps around the car park
- 10:07 - Fiona arrives and we all get a stranger to take our picture, having done the same for her.
- 10:15 - Make our way to the start line - via the porto-loos.
- 10:25 - Manage to lose John - pure accident (Honest!) and decide to go to back of queue of runners with Fiona.
- 10:30 - Hooter goes and the race starts!
MY MAIN HIGHLIGHTS
- Fiona and I run together - The people in front of us are a bit slow and we have to weave though them.
- After one mile we are passed by a fair trade banana.
- I look at my watch at two miles and see we are running 9:30 minute pace. I mutter something about not looking at my watch again.
- At Queensville we see Ian Connolly who takes a number of pictures.
- Just coming out of Queensville we see Kay who takes a few pictures.
- At the Radford Bank Fiona begins to pull away. I attempt to stay with her but to no avail. I hate the Radford Bank! Fiona turns to see where I am and I wave at her.
- On downward slope to Milford I catch up with Fiona on the pavement by sprinting but have expended so much energy to do so I cannot maintain the pace. I begin to lose her again at the 5 mile water station.
- At five miles I take a drink. Big mistake. I have not perfected the art of drinking and running and this slows me down. In addition the cold water makes me feel ill for a moment. I throw away the container and rely solely on the container of Lucazade sport I have been running with. The fair trade banana passes me.
- The first hill on Tixall Bank is a killer. I struggle badly. I can see Fiona in the distance turning the first corner at the obelisk at least 1 minute away. I give up trying to catch her, and watch her pull away. I pass the fair trade banana who is walking.
- After the first Tixall Bank hill, the rest seems easier and I continue to run. I actually begin to enjoy the run now, looking around at the scenery.
- At the bottom of Tixall Bank we make our way to the first water station - in the direction of Baswich - and there again I see Ian who confirms that John is 10 minutes away from me and Fiona is at least 2 miles ahead. I confirm that at this point I am really enjoying the race. Ian takes a few more pictures for good measure.
- I plod on, conscious of the fact my speed is decreasing rapidly but pleased that I have not had to walk at any point - a feat previously unmatched on other half marathons!!! I maintain this speed down Beaconside and all the way to Victoria Park where I make the mistake of looking at my watch...all too late. It reads 2 hours and 4 minutes. I mutter an expletive. I should have looked at my watch a little more through the race to knock off a few minutes at least.
- I increase the pace into town, with a few encouraging words from some Stafford Harriers. The fair trade banana is no where to be seen!
- On the final fun in I have a rush of blood to the head and race with some guy as if it is a 100 metres race. It ends in a dead heat! A great way to end. I look up and see the clock which reads 2 hours 11 minutes and 17 seconds! [Full results now available.]
I cannot tell you how much I enjoyed this race. I achieved my 10 minute
mile time - give or take 17 seconds, which realistically is all I could have
expected. It was fantastic to run a race I actually enjoyed. And
strangely enough, apart from a little tenderness
around the left knee joint, I am amazingly unharmed! I am going to do the Stafford Half again!
Roll on 2008!
PICTURES
(pictures provided by Kay Gilbert and Wendy Sears
and Ian Connolly)
Explanatory Notes
- Treadmill incline always set at a minimum of 1%.
- Recline cycle used, set to level 3 resistance and with minimum target of 86 revolutions per min.
- The stepper is a home Dynamix stepper.
- The step is a gym based step machine (with a floating footrest) set to a minimum resistance level of 5.
- Hill Training - using the treadmill. Two miles at 1% elevation and 7.5 speed. Then sprint for 1 minute at 6% elevation and 11 speed. 2 minute rest at 1% elevation and 6.0 speed. (Treadmill can't simulate downhill alas.) Repeat hill section 6-8 times. Legs should feel wobbly. Two miles at 1% elevation and 7.5 speed.
- Fartlek - using the treadmill. Normal run, interspersed with bursts at 12 speed - no less than 30 seconds.
- Long run - using the treadmill. 7.0 speed with 1% elevation. Emphasis on duration not speed. Long runs outside to be run at 2min/mile slower than the average pace attained during that week.
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