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I've picked up a running bug in the last year, and recently found my endurance limitation in a hilly half marathon. I managed to finish in 2:09:xx, but the last 5k was done with some sort of zombie shuffle. Goal #1: Finish this same half marathon next year under 1:50:00 (Date: 2nd Saturday in November, 2013) Goal #2: Beat all my current PR's in the 5k, 5 mile, and 10k before that half. Current PR's: 5k - 24:11 5m - 10k - 49:31 Half Marathon - I will donate $50 to United Way for each failed goal. Current & past training plans: Past: Higdon Half Advanced (more or less) Next: April to June weight loss phase My running log is here. I worked up to about 25 miles per week before the race. My current workout goal is to maintain about 25mpw for the next three months. A couple years ago I used Starting Strength (and fixing my diet) to lose about 50 pounds, and I would like to re-start that program while I hold on to my current running base. I worry about the squats not mixing well with the running, but I miss that great feeling after a good weight lifting workout. I'm thinking some squats may help me run up those hills, too. I live in west Texas where we have no hills to train on. I had planned on trying a marathon early next year, but that goal is on permanent hold. Hopefully if I'm having trouble improving or doing something horribly wrong, I can point some helpful goons to this log for help & advice. Obligatory beefcake before pics:  
Aades fucked around with this message at Mar 26, 2013 around 21:03 |
| # ? Nov 17, 2012 21:50 |
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| # ? May 22, 2013 18:21 |
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11/17/2012 Weight 174.2 lbs Body fat 23% (measured by cheap Omron body fat analyzer) Ran 6 easy miles. This was supposed to be a long run with the last mile at a faster pace, but my legs still feel fatigued from the race one week ago. I should have done some easy short runs last week to keep the legs loose. I was planning on taking tomorrow off but might do a 2 mile recovery style run.
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| # ? Nov 17, 2012 21:54 |
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11/18/2012 Ran 2.1 easy miles. 10:55 m/mile pace 138 bpm heart rate avg. Had some trouble keeping my heart-rate down at first, I will blame this on the Cowboys game. I put in 8 miles last week after the half marathon. Time to get back to normal next week (except for the part of the week that involves two days off work and lots of Thanksgiving food).
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| # ? Nov 18, 2012 22:19 |
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11/19/2012 1st day of SS, sort of, just trying to figure out what weights to start with. Barbell Bench Press: - 35 lb x 5 reps - 55 lb x 5 reps - 85 lb x 5 reps - 105 lb x 5 reps - heavy, start here Barbell Squat: - 35 lb x 5 reps - 55 lb x 5 reps - 85 lb x 5 reps - 105 lb x 5 reps - heavy, start here Barbell Deadlift: - 55 lb x 5 reps - 85 lb x 5 reps - 105 lb x 5 reps - 125 lb x 5 reps - 135 lb x 5 reps - getting heavy, start here fito2sa
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| # ? Nov 20, 2012 01:54 |
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11/20/2012 Ran 3 miles with a 9:50 min/mile pace, avg heart rate 15 bpm. I wasn't sure what to expect after the weights last night, and this was my first morning run. Legs were a little stiff and heart rate was high at first. Hopefully DOMS won't hit me too hard today from the weights.
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| # ? Nov 20, 2012 12:56 |
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11/21/2012 Ran 5 miles this morning before work and worked out my starting weights for my overhead press and rows workouts: Running: - 0:09:45 || 1 mi - 0:08:30 || 1 mi - 0:09:30 || 1 mi - 0:09:00 || 1 mi - 0:10:30 || 1 mi Barbell Squat: - 45 lb x 5 reps - 45 lb x 5 reps - 60 lb x 3 reps - 80 lb x 2 reps - 105 lb x 5 reps - 105 lb x 5 reps - 105 lb x 5 reps Standing Barbell Shoulder Press (OHP): - 35 lb x 5 reps - 55 lb x 5 reps - 65 lb x 5 reps - 70 lb x 5 reps - 75 lb x 4 reps Bent Over Barbell Row: - 35 lb x 5 reps - 55 lb x 5 reps - 65 lb x 5 reps - 70 lb x 5 reps - 75 lb x 3 reps fito2sa I found my last weight lifting log paper from June, my workout weights were: Deadlift 5x5x190lbs Rows 5x5x90lbs Overhead Press 5x5x90lbs Bench 5x5x140lbs Squats 5x5x150lbs I've fallen off a bit, but didn't lose everything. I guess that's what five months of no lifting gets me. I also found a 20 week couch to marathon plan I had printed. I now believe this plan would have crippled me.
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| # ? Nov 22, 2012 01:09 |
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11/22/2012 - Happy Thanksgiving! Running: - 0:09:45 || 1 mi - 0:09:43 || 1 mi - 0:09:47 || 1 mi - 0:10:09 || 1 mi fito2sa
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| # ? Nov 23, 2012 02:49 |
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11/23/2012 Running: - 1:27:10 || 8 mi || 10:54 min/mi || 147 bpm || flat fito2sa
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| # ? Nov 24, 2012 00:45 |
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11/25/2012 Running: - 0:31:47 || 3 mi || 141 BPM || flat fito2sa
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| # ? Nov 25, 2012 18:07 |
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11/26/2012 1st real day of Starting Strength. Barbell Squat: - 45 lb x 5 reps - 45 lb x 5 reps - 40 lb x 5 reps - 60 lb x 3 reps - 80 lb x 2 reps - 105 lb x 5 reps - 105 lb x 5 reps - 105 lb x 5 reps Barbell Bench Press: - 45 lb x 5 reps - 45 lb x 5 reps - 50 lb x 5 reps - 70 lb x 3 reps - 90 lb x 2 reps - 105 lb x 5 reps - 105 lb x 5 reps - 105 lb x 5 reps Barbell Deadlift: - 50 lb x 5 reps - 50 lb x 5 reps - 75 lb x 3 reps - 105 lb x 2 reps - 125 lb x 5 reps fito2sa
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| # ? Nov 27, 2012 03:16 |
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Cool, another running thread. Slowly, we are taking over TFLC. With a year's training, you can crush 1:50 in the half, especially if you increase your mileage. Do you have any plans along those lines?
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| # ? Nov 27, 2012 03:31 |
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Zugzwang posted:Cool, another running thread. Slowly, we are taking over TFLC. Viva La Runner Revolucion! I'm thinking about taking Higdon's Intermediate Marathon plan and stretching it out over 36 weeks instead of 18 weeks. The long runs build up to 20 in that plan, which looks like overkill for my goals, so I may play that by ear as far as distance goes. I would definately like to be hitting mid-30 to 40 miles a week leading up to the goal half next November. I'm also hoping a good weight lifting routine will help, though I've found some conflicting information on the internet about that. I'm guessing that any exercise will probably help as long as it doesn't cause injury.
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| # ? Nov 27, 2012 04:56 |
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Aades posted:Viva La Runner Revolucion! Lifting may or may not help with running, but there are other ways to increase running-specific leg strength (namely, hill sprints), and there are plenty of good reasons to lift that have nothing to do with running. So, go ahead and do it if you want to, but make sure you're not doing lower-body stuff too close to your long runs or speed sessions, since having trashed legs will ruin those workouts. (Having brilliantly introduced deadlifts in the late phases of a marathon training cycle...trust me on this one.) Also, if you did the last HM on 25 miles per week, you can hugely improve simply by increasing your mileage, since the HM and marathon are all about aerobic capacity. If you put in weeks or months at 40 miles per week, when your last race was done at 25 mpw, your race times will drop precipitously.
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| # ? Nov 27, 2012 23:42 |
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Thanks for the advice. That kind of confirms what my gut tells me about my long run distance. 13-15 mile long runs would be good for a half-marathon, and try to build up a mid-week longish run like in the Higdon plan to help boost mileage. I'm thinking about building up close to 35 mpw over the next six months. Currently I'm planning on hanging onto my 25 mpw for a couple months as my knees have had some aches the last couple of months. I'm thinking that if I can hold at this spot maybe the knees & legs will be better prepared to increase miles. To sum up my current plan: December-January: Hold at 25mpw (0,5,3,4,0,10,3) (Monday-Sunday) February-April: Build all runs up to about 35mpw (0,6,5,6,0,14,4) May-October: 40mpw (0,3,6,10,3,4,14) Of course nothing is set in stone. 11/27/2012 Running: - 0:49:04 || 5 mi || 9:47 min/mi || 148 BPM || flat fito2sa
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| # ? Nov 28, 2012 03:42 |
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11/28/2012 AM: Running: - 0:29:43 || 3 mi || 10:01 min/mi || 147 BPM || flat PM: Barbell Squat: - 45 lb x 5 reps - 45 lb x 5 reps - 40 lb x 5 reps - 65 lb x 3 reps - 85 lb x 2 reps - 110 lb x 5 reps - 110 lb x 5 reps - 110 lb x 5 reps Standing Barbell Shoulder Press (OHP): - 45 lb x 5 reps - 45 lb x 5 reps - 35 lb x 5 reps - 45 lb x 3 reps - 55 lb x 2 reps - 70 lb x 5 reps - 70 lb x 5 reps - 70 lb x 5 reps Bent Over Barbell Row: - 45 lb x 5 reps - 45 lb x 5 reps - 35 lb x 5 reps - 45 lb x 3 reps - 55 lb x 2 reps - 70 lb x 5 reps - 70 lb x 5 reps - 70 lb x 5 reps fito2sa
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| # ? Nov 29, 2012 02:50 |
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11/29/2012 Running: - 0:38:36 || 4 mi || 9:40 min/mi || 148 BPM || flat fito2sa I finished listening to The Hobbit, read by Rob Inglis. He did a very good job reading (and singing all the songs). I'm looking forward to the movies now that I remember how much content was in the books. There could be three good movies in there. Now to find another book to listen to...
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| # ? Nov 30, 2012 02:59 |
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11/30/2012 Barbell Squat: - 45 lb x 5 reps - 45 lb x 5 reps - 45 lb x 5 reps - 65 lb x 3 reps - 90 lb x 2 reps - 115 lb x 5 reps - 115 lb x 5 reps - 115 lb x 5 reps Barbell Bench Press: - 45 lb x 5 reps - 45 lb x 5 reps - 55 lb x 5 reps - 75 lb x 3 reps - 95 lb x 2 reps - 110 lb x 5 reps - 110 lb x 5 reps - 110 lb x 5 reps Barbell Deadlift: - 50 lb x 5 reps - 50 lb x 5 reps - 80 lb x 3 reps - 110 lb x 2 reps - 135 lb x 5 reps - 135 lb x 5 reps - 135 lb x 5 reps fito2sa Did some extra deadlift reps tonight. This girl kept jumping in between my warmup sets and getting the bar messy, then leaving without cleaning up: 
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| # ? Dec 1, 2012 02:40 |
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Hey, just noticed this log. You can use just about any marathon plan (like the Higdon one you're looking at) for the half marathon and just neuter the long runs to 13-15 miles like you're already planning. If you want to save your knees try running on grass or dirt. It's slower but it feels good, man. Also if you're happy with your mileage right now you could mix in a set of strides one or two days per week to work on form.
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| # ? Dec 1, 2012 03:07 |
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I've been thinking about adding some quality to my short runs. The knees have been feeling good this last month or two. I'll try to add strides in there this month. So far I've mostly just done easy miles. 12/1/2012 Running: - 1:41:57 || 10 mi || 10:12 min/mi || 148 BPM || flat - Very Windy fito2sa I was able to run the last mile in under 9 minutes, which is better a better finish than any of my previous 10+ long runs.
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| # ? Dec 1, 2012 19:52 |
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12/2/2012 Running: - 0:32:04 || 3 mi || 10:42 min/mi || 131 BPM || flat fito2sa
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| # ? Dec 3, 2012 00:12 |
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12/3/2012 Barbell Squat: - 45 lb x 5 reps - 45 lb x 5 reps - 45 lb x 5 reps - 70 lb x 3 reps - 95 lb x 2 reps - 120 lb x 5 reps - 120 lb x 5 reps - 120 lb x 5 reps Standing Barbell Shoulder Press (OHP): - 45 lb x 5 reps - 45 lb x 5 reps - 40 lb x 5 reps - 50 lb x 3 reps - 60 lb x 2 reps - 75 lb x 5 reps - 75 lb x 5 reps - 75 lb x 5 reps Bent Over Barbell Row: - 45 lb x 5 reps - 45 lb x 5 reps - 40 lb x 5 reps - 50 lb x 3 reps - 60 lb x 2 reps - 75 lb x 5 reps - 75 lb x 5 reps - 75 lb x 5 reps fito2sa Rough day today, feels good to gut out the workout.
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| # ? Dec 4, 2012 03:12 |
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12/4/2012 Running: - 0:50:35 || 5 mi || 10:08 min/mi || 143 BPM || flat fito2sa
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| # ? Dec 5, 2012 03:06 |
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12/5/2012 AM: Running: - 0:29:17 || 3 mi || 9:46 min/mi || 150 BPM || flat PM: Barbell Squat: - 45 lb x 5 reps - 45 lb x 5 reps - 50 lb x 5 reps - 75 lb x 3 reps - 100 lb x 2 reps - 125 lb x 5 reps - 125 lb x 5 reps - 125 lb x 5 reps Barbell Bench Press: - 45 lb x 5 reps - 45 lb x 5 reps - 55 lb x 5 reps - 80 lb x 3 reps - 100 lb x 2 reps - 115 lb x 5 reps - 115 lb x 5 reps - 115 lb x 5 reps Barbell Deadlift: - 55 lb x 5 reps - 55 lb x 5 reps - 85 lb x 3 reps - 120 lb x 2 reps - 145 lb x 5 reps fito2sa Energy levels have been low, probably from work, but a good workout always seems to help energy levels instead of hurting. Funny how that works.
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| # ? Dec 6, 2012 04:05 |
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12/6/2012 Running: - 0:39:07 || 4 mi || 9:46 min/mi || 145 BPM || flat fito2sa
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| # ? Dec 7, 2012 03:15 |
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12/7/2012 Barbell Squat: - 45 lb x 5 reps - 45 lb x 5 reps - 50 lb x 5 reps - 75 lb x 3 reps - 100 lb x 2 reps - 130 lb x 5 reps - 130 lb x 5 reps - 130 lb x 5 reps Standing Barbell Shoulder Press (OHP): - 45 lb x 5 reps - 45 lb x 5 reps - 40 lb x 5 reps - 55 lb x 3 reps - 65 lb x 2 reps - 80 lb x 5 reps - 80 lb x 5 reps - 80 lb x 5 reps Bent Over Barbell Row: - 45 lb x 5 reps - 45 lb x 5 reps - 40 lb x 5 reps - 55 lb x 3 reps - 65 lb x 2 reps - 80 lb x 5 reps - 80 lb x 5 reps - 80 lb x 5 reps fito2sa Squats and Rows were difficult, may have trouble upping weights next time.
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| # ? Dec 8, 2012 02:24 |
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12/8/2012 Running: - 2:01:27 || 11 mi || 11:03 min/mi || 144 BPM || flat fito2sa Felt tired and legs got sore at about 10 miles today. I may have to cut back on my lifting sooner rather than later.
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| # ? Dec 9, 2012 03:18 |
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12/11/2012 Running: - 0:47:38 || 5 mi || 9:32 min/mi || 143 BPM || flat fito2sa I took a couple of days off, 1 run day and 1 lifting day. Everything feels better and refreshed. Got to keep it up.
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| # ? Dec 12, 2012 01:36 |
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12/13/2012 Running: - 0:39:36 || 4 mi || 9:55 min/mi || 141 BPM || flat fito2sa Been a rough week, glad to get a workout in.
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| # ? Dec 14, 2012 02:59 |
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12/17/2012 Barbell Squat: - 45 lb x 5 reps - 45 lb x 5 reps - 50 lb x 5 reps - 80 lb x 3 reps - 105 lb x 2 reps - 135 lb x 5 reps - 135 lb x 4 reps - 135 lb x 4 reps Barbell Bench Press: - 45 lb x 5 reps - 45 lb x 5 reps - 60 lb x 5 reps - 80 lb x 3 reps - 105 lb x 2 reps - 120 lb x 5 reps - 120 lb x 5 reps - 120 lb x 5 reps Barbell Deadlift: - 60 lb x 5 reps - 60 lb x 5 reps - 90 lb x 3 reps - 130 lb x 2 reps - 155 lb x 5 reps fito2sa Had an off week last week, need to get back in the groove.
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| # ? Dec 18, 2012 01:44 |
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12/18/2012 Running: - 0:47:48 || 5 mi || 9:34 min/mi || 149 BPM || flat fito2sa
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| # ? Dec 19, 2012 03:36 |
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12/20/2012 Running: - 0:35:12 || 4 mi || 8:49 min/mi || 154 BPM || flat fito2sa Running with a head cold sucks. Anything with a head cold sucks.
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| # ? Dec 21, 2012 01:10 |
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12/31/2012 Running: - 0:27:05 || 3 mi || 9:02 min/mi || 158 BPM || flat Barbell Bench Press: - 70 lb x 10 reps - 75 lb x 10 reps - 85 lb x 10 reps - 95 lb x 10 reps - 100 lb x 10 reps Standing Barbell Shoulder Press (OHP): - 50 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps - 60 lb x 10 reps - 60 lb x 5 reps Barbell Deadlift: - 65 lb x 5 reps - 65 lb x 5 reps - 95 lb x 3 reps - 140 lb x 2 reps - 165 lb x 5 reps fito2sa Had a couple of weeks of basically nothing during the holidays. I decided to back off the weights a bit, and fit my new weight routine into the Higdon Advanced half marathon plan. I'm planning on using it to build up to a half marathon in March, the Rock and Roll Half in Dallas looks likely. Having an upcoming race to train for really helps the motivation. Edit: Happy New Year!
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| # ? Jan 1, 2013 04:31 |
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1/1/2013 Running: - 1:00:44 || 6 mi || 10:08 min/mi || 149 BPM || flat fito2sa On pace for over 2100 miles this year!
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| # ? Jan 1, 2013 22:22 |
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1/2/2013 Barbell Squat: - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps - 70 lb x 10 reps Bent Over Barbell Row: - 45 lb x 5 reps - 45 lb x 5 reps - 45 lb x 5 reps - 55 lb x 3 reps - 65 lb x 2 reps - 80 lb x 5 reps - 80 lb x 5 reps - 80 lb x 5 reps Pull-Up: - 1 reps - 1 reps Running: - 0:34:27 || 3 mi || 11:30 min/mi || 138 BPM || flat fito2sa I had some pain in the outside part of my knee the last couple of days. I tried foam rolling it out last night and so far it feels good. Hopefully it's nothing important.
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| # ? Jan 3, 2013 03:29 |
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Cool we did the same number of pull-ups today. I need to do as much running as you do though. Maybe even half...
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| # ? Jan 3, 2013 04:08 |
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1/3/2013 Running: - 0:40:01 || 4.3 mi || 9:20 min/mi || 150 BPM || flat - Tempo: 10 minute easy, 20 minute 10k pace, 10 minute easy fito2sa There is a guy at the local track during the summer that stops every half lap and does 10 pull-ups, and he does quite a few laps. I might try that when it warms up, it will only take a second to get my one or two reps in. I signed up for the Dallas Rock'N'Roll Half Marathon scheduled for March. That $100 commitment should keep me motivated through the cold months. The local races here are about $15 a race, I wonder how different the Dallas event will be. It sounds like a fun one.
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| # ? Jan 4, 2013 03:46 |
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1/5/2013 Running: - 1:30:03 || 8.2 mi || 11:03 min/mi || 149 BPM || flat - 3/4 Easy, Last 1/4 Race Pace. Had a strong wind, so half against wind, half with wind. fito2sa Very windy today, paces against the wind were very slow.
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| # ? Jan 5, 2013 22:57 |
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1/6/2013 Running: - 0:29:53 || 3 mi || 9:58 min/mi || 140 BPM || flat fito2sa
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| # ? Jan 6, 2013 23:13 |
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1/7/2013 Barbell Bench Press: - 70 lb x 10 reps - 75 lb x 8 reps - 85 lb x 8 reps - 95 lb x 8 reps - 100 lb x 8 reps - 110 lb x 8 reps Standing Barbell Shoulder Press (OHP): - 50 lb x 10 reps - 55 lb x 10 reps - 55 lb x 10 reps - 60 lb x 10 reps - 60 lb x 9 reps Barbell Deadlift: - 70 lb x 5 reps - 70 lb x 5 reps - 105 lb x 3 reps - 145 lb x 2 reps - 175 lb x 5 reps Running: - 0:33:11 || 3 mi || 11:04 min/mi || 134 BPM || flat fito2sa Running after lifting makes for a difficult run. Dead tired, hope the babies sleep through the night because I plan to.
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| # ? Jan 8, 2013 03:55 |
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| # ? May 22, 2013 18:21 |
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1/8/2013 Running: - 0:30:01 || 3 mi || 10:01 min/mi || 145 BPM || flat - Strides fito2sa
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| # ? Jan 9, 2013 04:35 |
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