Sunday, July 26, 2009
1 hour on the treadmill...hard!
Going about 5.5 mph or most of it, that seems a comfortable speed right now for longer runs. Now I programmed the treadmill for a 60 minute run. For some reason, my treadmills built-in programs are all for walking! I have to get my body used to being pounded on for an hour or so. :)
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Hey Brian! Just saw your comments from last week and I guess I should explain a little about my training program.
Yes, the one I mentioned in my email is from "The Competitive Runner's Handbook". I edited it a bit, but am following the general structure. A recent Runners World had a half marathon special and there is a training program in there for the first time half marathoner. I can try to dig it up and post it on here.
The distance of a half marathon is new to be, but I have run three 10 mile races and three other 15k races over the past three years, so I have a little experience training for the longer runs. My half marathon training is pretty much an extension of what I did over the spring to get ready for my 10 mile run, and a way to keep me in shape through the summer!
I started out training for the 10 mile races running 4-5 days per week, but that was a little too much for my knees to handle. Now an ideal week for me has three running days and two cross training days.
I usually cross train of Monday and Friday and run on Tues, Thurs, Sat. Cross training is either elliptical or rollerblading, but sometimes it's tennis. I am trying something new with the running for this training program. I am doing one day of "speed work", one easy run, and one long run. The fartlek is a form of speedwork. There are also tempo runs and interval runs. There is lots of research out there showing that just a little bit of speed training can make a pretty big difference in overall fitness levels.
More to follow. Let me know if you have questions. I am certainly no running expert, but I have learned lots of little things along the way!
Another tidbit of info... in most of the things I read, the speed that you train on long runs is generally one minute per mile slower than your anticipated race speed. This doesn't work for me because I can generally only run at one speed comfortably, but I think lots of people use that as a guideline.
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