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Another beginner thread with questions!

  • 24-02-2010 12:34PM
    #1
    scargill
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭


    Hi,

    The New Year's resolution was to get a bit fitter and to lose a few(!) pounds.

    I decided to take up running as I'm not into gyms at all.

    Background info: 36, 5'8", 13.5 stone.
    Fitness level: Play 5-a-side once a week.
    Running Experience: zero!

    Rather than aimlessly running I decided to set a goal of running a half marathon in May (Kildare) - something to focus on and to keep motivated for.

    That's my first question - is that goal too ambitious for somebody that has NEVER run before ?

    To get me started I followed this programme of walking/jogging, gradually increasing the jogging element. As I wasn't starting completely from zero I skipped a few weeks and after 4 weeks was able to run 9 mins, walk 1 min x 3. (I was covering a mile in the 9 minutes).

    To be honest I amazed myself as at the start of the year I found it difficult to run for 1 minute never mind 1 mile!

    I am loosing about a pound a week - I am down to 13 stone, hope to lose another stone or so in the next 3 months - hopefully that will make things easier!

    I have moved onto a 12 week half marathon programme now.

    The programme suggests the following for this week (I'm on week 2).
    MON: Rest
    TUE: 2 miles
    WED: Rest
    THU: 3 miles
    FRI: CT/Rest
    SAT: 4 miles (long run day)
    SUN: 2.5 miles easy.

    Because of other commitments I find it difficult to space them out as suggested. My week will be like this:
    MON: 2 miles (did that this week - 18 minutes)
    TUE: Rest
    WED: 3 miles (doing this tonight)
    THU: 5-a-side
    FRI: Rest
    SAT: 4 miles (long run day)
    SUN: 2.5 miles easy.

    That leads to my next question. Because of this schedule I am running 3 consecutive days (Sat/Sun/Mon). I tend to find the Monday run very difficult (legs heavy). Is running 3 consecutive days a problem for a beginner like me? Or is it in my head?!

    My last question is about pace. I think part of the reason for the Monday tiredness is that I do the Saturday and Sunday runs too quickly.

    A good pace for me running a mile is 9 minutes (I know that is very slow compared to some!!). So if I use that pace for my Monday and Wednesday runs what pace should I do my Saturday (long) run?

    My Saturday run last week was 3 miles. I found it very tough and had to walk for 30 seconds after 2 miles, recovered and ran another mile, walked another 30 seconds and ran the last 0.5mile. I measured the route wrong and did 3.5 miles in 35 minutes.

    And for the Sunday run - how easy is 'easy' ?

    I have a 3 mile run tonight. I should do it without walking - but is it a big deal if I have to walk for 30 seconds half way through? And what time should I be aiming to do it in?

    I think I have about 10 questions in there!! All help appreciated !


Comments

  • #2
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,504 ✭✭✭✭Krusty_Clown


    Yes, of course you can make it to a half marathon in May, just don't expect it to be a pretty affair. There'll be a lot of hard work between now and May, and you can expect the race itself to be hard work too. But then, there are few good things in life that don't require some element of hard work and the sense of achievement at the end will have been worth the struggle.

    When you're starting out, three days back to back is tough, and does present a much greater injury risk. Things like shin splints, IT band, calf muscle injuries, achilles injuries etc. can be caused by increasing mileage too rapidly and not getting enough rest days. Why don't you treat your 5-a-side as a replacement for one of your weekly runs, and juggle the schedule accordingly (e.g. skip Sundays).

    Walking breaks are absolutely fine when you are starting out, and in fact are a recommended strategy in many beginners programs. Try to take the walking break at pre-defined intervals though, rather than than letting your body dictate when you need a break (giving in). Why not do something like: Run 10 minutes, walk 1 minute. As you develop further, reduce the frequency of the breaks and the durations, until eventually you eliminate the breaks altogether.

    Best of luck with your goal. Start a training log to keep track of your efforts, and look after niggles before they become injuries.


  • #3
    RoyMcC
    Closed Accounts Posts: 2,567 ✭✭✭RoyMcC


    Yes, you can make the Half and it is a good target. But as the Clown says, you ouht to aim only to finish. Try to get a 10k or something in beforehand.

    Like Krusty I think three days running back to back as a beginner is tough and ought not to be necessary. In due course - a year or so, your body will adapt and you can 'run tired' without the injury risk.

    Use your long runs to build distance and don't try to hold to any sort of race pace target. In fact don't bother too much about pace on any of your runs - that can come once you've got experience to play around with it.

    Keep a log, best of luck.


  • #4
    pavb2
    Registered Users, Registered Users 2 Posts: 3,143 ✭✭✭pavb2


    I've got similar problem as OP,trying to build endurance but legs feel a bit heavy at beginning of some runs.

    Running 3 or 4 times a week, is it OK to do cross trainer or bike in between with say 1 rest day.

    At moment I'm at 6- 7K trying to build to 10K

    Thanks


  • #5
    scargill
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭scargill


    Thanks Krusty_Clown and RoyMcC. My aim for the half marathon is to just finish it. I genuinely couldn't run for more than 1 minute 6 weeks ago - so I have no crazy aspirations for doing it in 2 hours (well maybe a little bit!).

    The hard work doesn't bother me - the tougher the run, the better I tend to feel after it! My lungs are willing to work on the Monday - but my legs feel like two sledge hammers!

    I think I might skip the Sunday run as you suggest - I might go for an easy cycle or walk instead to loosen up. Hopefully the Monday run will be easier next week. I'll report back.

    I am keeping a fairly detailed log - I have been from the beginning of the year since I started the walking/jogging programme. I'm using it to keep a log of how easy / difficult each run is. It's fairly obvious that Monday tends to be my worst day!

    It is interesting you mention shin splints - I was in agony with them the first week, but (touch wood) this hasn't cropped up at all in the last month.
    I got a little hamstring twinge a few weeks ago too (uphill run) - I cut the run short and skipped the next run, it was fine then.


    I'm going to do a 5k on Paddy's Day - nothing too strenuous to start with.

    I'm hoping to do the Bupa 10k on April 18th also as a proper preparation for the half marathon.

    I'm going to forget about pace so - it is tricky when you are starting out to know if you are running too fast or too slow. I think I'll just concentrate on getting the miles in and worry about pace once I finish the half mara (in 1:59 ;))


  • #6
    Krusty_Clown
    Registered Users, Registered Users 2 Posts: 19,504 ✭✭✭✭Krusty_Clown


    pavb2 wrote: »
    I've got similar problem as OP,trying to build endurance but legs feel a bit heavy at beginning of some runs.

    Running 3 or 4 times a week, is it OK to do cross trainer or bike in between with say 1 rest day.

    At moment I'm at 6- 7K trying to build to 10K

    Thanks
    Sure it is, as long as it's a non-weight bearing exercise. Weight bearing exercise will increase the strain on already stressed limbs.
    I find swimming to be fantastic. After swimming the day after a long run, it feels like I never did the long run.


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  • #7
    scargill
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭scargill


    Just reporting back after slight alteration to the schedule.

    I was supposed to run 4 miles on Saturday, (skip Sunday) and then 2.5 miles last night (Monday).

    I was stuck for time on Saturday and just got to do a quick 2 miles in the morning, leaving the 4 mile run till Monday.

    After the rugby match on Saturday I wasn't really up for a run on Sunday anyway - sore head!

    Well, I went out with the plan of doing 4 miles last night by running 10 minutes and walking 1 minute intervals.

    After 10 minutes of running I felt fresh as a daisy - so I kept going, planning to walk after 20 mins. But felt so good I just kept going. I ran the 4 miles in 41 minutes and felt at the end I could easy do another 2 miles.

    So I think introducing a break between the Saturday and Sunday runs has helped me anyway.

    4 miles is the longest (uninterrupted) run I have ever done.

    And to think I wasn't even going to go out last night as it was late and very cold and I was still a little tired from the late night on Saturday!!


  • #8
    scargill
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭scargill


    Krusty_Clown wrote: »
    Yes, of course you can make it to a half marathon in May, just don't expect it to be a pretty affair. There'll be a lot of hard work between now and May, and you can expect the race itself to be hard work too. But then, there are few good things in life that don't require some element of hard work and the sense of achievement at the end will have been worth the struggle.

    Well - I did the Kildare Half yesterday. And you were right - it wasn't pretty at all!

    My finishing time was 2:24. In my defense I picked up an injury 5 weeks ago which prevented me from running for 3 weeks, so I missed a lot of my longer runs in the programme I was following. (Missed 9,10,11,12 mile runs.)

    I was going OK but ran out of steam around the 9 mile mark. Did the first half in 1.03, and then ended up having to walk occasionally from about mile 9, second half took 1.21

    At least I've finished one and can aim to beat it next time!


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