*Arwo ~distance runners*

anna.oskar

I'm trying to set a running goal for the year and need some help.  I'm planning on tracking all my running miles and trying to reach that goal by the end of the year.

I currently run 5k-ish three times a week working on speed and walk quickly the other days, but this year's gameplan is to work up to at least a half marathon.  I have no idea if I can really do it but I'm going to give it a shot.

With that in mind, what do you think would be a realistic amount of mileage/km to shoot for this year?  What do you average per month?

number55

I don't know, because I have pretty much given up running...but I love it that you run 5k 3x a week. You are amazing!

Now I am off to hot yoga...:)

kd.joseph

Well you know my answer already, so I'm just here to say I love you!

SarahPLiz

I used to be a distance runner, sort of. If you can run a 5K now, then you can do a half this year. We always did a tempo run and a speed workout during the week and then did progressively longer long runs on Sundays, followed by a rest day. There were also swimming and biking workouts during the week to prevent overuse injuries and mental burnout. Anything other than running is good for those, though.

 To avoid overtraining, I'd make your longeest run 12 miles, and have that be 2 weeks before your race. Do 6-8 the week before and then only very short worouts the week of the race (also called tapering)

SarahPLiz

And I know that didnt answer your question totally, but im in the school that thinks total mileage is nt the key for training for a race.

kd.joseph

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:67dc3e89-4e61-4499-a555-f8c261a95e25">Re: *Arwo ~distance runners*</a>:
[QUOTE]And I know that didnt answer your question totally, but im in the school that thinks total mileage is nt the key for training for a race.
Posted by SarahPLiz[/QUOTE]

I'm just stealing Sarah's answer  <img src="http://cdn.cl9.vanillaforums.com/downloaded/ver1.0/content/scripts/tinymce/plugins/emotions/images/smiley-tongue-out.gif" border="0" alt="Tongue out" title="Tongue out" />

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:a5cfa0c6-d0ab-4dcf-9072-394bae4c0bbb">Re: *Arwo ~distance runners*</a>:
[QUOTE]I don't know, because I have pretty much given up running...but I love it that you run 5k 3x a week. You are amazing! Now I am off to hot yoga...:)
Posted by number55[/QUOTE]

Seriously, hot yoga is amazing.  I'm not brave enough to try it yet.  Maybe next year's resolution!


In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:67dc3e89-4e61-4499-a555-f8c261a95e25">Re: *Arwo ~distance runners*</a>:
[QUOTE]And I know that didnt answer your question totally, but im in the school that thinks total mileage is nt the key for training for a race.
Posted by SarahPLiz[/QUOTE]

I totally get that, the mileage isn't really included with the training.  Maybe I worded it wrong.

I want to make a mileage goal for the year to keep me on track because i always work better with big goals.  How many miles do you realistically think i would run in a year?  Training would hopefully = varying runs between 5 mile and 10 mile on various days of the week. (I'm not ready for the bigger numbers yet, but once i'm in shape more)

SarahPLiz

What do you think about an increasing goal each month? So 10 miles a week in Jan, 12 in Feb, 14 in Mar, etc

SarahPLiz

Also, Sparky is mesmerized by your siggy

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:e3b1770e-c86f-4f66-ac0a-610115be764c">Re: *Arwo ~distance runners*</a>:
[QUOTE]What do you think about an increasing goal each month? So 10 miles a week in Jan, 12 in Feb, 14 in Mar, etc
Posted by SarahPLiz[/QUOTE]

ooh!  Good Idea!

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:8cde5d23-7a7a-47ae-bb77-ebf94bdf3d43">Re: *Arwo ~distance runners*</a>:
[QUOTE]Also, Sparky is mesmerized by your siggy
Posted by SarahPLiz[/QUOTE]

Of course he is!  Because he's just as amazing

edit: If his first word is Bazinga... i'l die.

arwo

Hiya! I have to keep this short (we're about to go to the aquarium, yay!) but I tend to agree that mileage isn't everything. I like running pretty high mileage--but that's really just because I am happier that way. I wouldn't say that running higher mileage makes me a better runner.

I have a "sample novice and intermediate competitor's 12-week half-marathon training schedule" in front of me, and the milege never gets above 30 miles per week.  Most weeks you'd be running about 25 miles: 2 days off, daily runs between 2 and 5 miles (including some speedwork mixed in) and then a weekly long run. The long run builds up from 6 miles to 13 miles, and some weeks you would do a race (5K or 10K) instead of the long run.

This particular schedule is for someone that has a goal beyond "just want to finish" so depending on what your goals are, it may be good, or it may be too much. (Just wanting to finish is totally a reasonable goal, too!)

I can write more later, but the fishies await. I'll be back later...

lbarr088

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:e3b1770e-c86f-4f66-ac0a-610115be764c">Re: *Arwo ~distance runners*</a>:
[QUOTE]What do you think about an increasing goal each month? So 10 miles a week in Jan, 12 in Feb, 14 in Mar, etc
Posted by SarahPLiz[/QUOTE]

<div>I think this would be a great goal to do for what you are planning Anna.  Good luck!</div>

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:4c4c00e5-22c1-476e-a5d8-d404c899f511">Re: *Arwo ~distance runners*</a>:
[QUOTE]Hiya! I have to keep this short (we're about to go to the aquarium, yay!) but I tend to agree that mileage isn't everything. I like running pretty high mileage--but that's really just because I am happier that way. I wouldn't say that running higher mileage makes me a better runner. I have a "sample novice and intermediate competitor's 12-week half-marathon training schedule" in front of me, and the milege never gets above 30 miles per week.  Most weeks you'd be running about 25 miles: 2 days off, daily runs between 2 and 5 miles (including some speedwork mixed in) and then a weekly long run. The long run builds up from 6 miles to 13 miles, and some weeks you would do a race (5K or 10K) instead of the long run. This particular schedule is for someone that has a goal beyond "just want to finish" so depending on what your goals are, it may be good, or it may be too much. (Just wanting to finish is totally a reasonable goal, too!) I can write more later, but the fishies await. I'll be back later...
Posted by arwo[/QUOTE]

I'd like not just to finish but to finish respectably well.  My first goal this year is to finish a 5k with a top 10% time so I've been working on building up my speed now that I've got a basic 5k endurance down.

I'm planning a 10k by mid-year just to do one.  i figure if I'm already on the road to a half, why not?

For the half marathon, I'd like to just finish but definitely to finish without ever getting to a near-walk.  I want to run it and i want to finish strong.  I'm really starting to enjoy running finally.

I'm jealous of the fishies!  They get to see you!

freebread03

Get a Garmin!  Look for deals-sometimes you can get one for ~$200.  I'm super excited to track all my mileage for 2012 and see where I end up, and using a Garmin is a great way to do this (and see your progress since you can see how fast you ran routes at different points in the year).  And now I remember that I've already failed since I didn't wear my Garmin on today's run.

To give you an idea of mileage, some of my good running buddies who are regular marathoners (2-3 per year, Boston finishers, etc) ran ~1900-2000 miles this year--that included many weeks of 45-60 miles per week.  

Right now, it sounds like you're running about 10 miles a week, or 40 miles per month.  If you'd like to run a fall half, expect to get up to 10-12 miles for a long run, with likely minimum 15 miles of regular runs per week. So, 25-30 miles per week for your peak half marathon mileage.  If you aimed for 700 miles for the year, that averages to 13 miles per week.  But, consider that you'll likely take time off for vacations, injuries, resting after races, life...etc.  Maybe aiming for 650 miles for the year?  That might be too low, but it's hard to guess since your mileage is around 10 per week right now.

Buy a Garmin-they're really fun

anna.oskar

Thanks for the tips!  i'd love to buy a Garmin but school books definitely get first dibs on all my money so I'm pretty sure that's not in the cards for a while.  There are way too many fun exercise gadgets!  I'll just have to be happy with my Polar F7 for now.

No time offs here.  Just for injuries and needed rest and hopefully those won't be rampant this year.  I'm keeping my fingers crossed!

sunnydays630

Anna- How did you train for your 5ks? I am not exactly in the best shape, and I've never been a runner. How did you keep yourself motivated?

Good luck to you! 

pirategal03

Anna, I'm totally impressed by your 5k abilities.  One of my day zero goals is just to finish a 5k, it's one of the goals I'm scared of. 

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:9f9833eb-604b-4290-b6b4-bb5fb96a0bf0">Re: *Arwo ~distance runners*</a>:
[QUOTE]Anna- How did you train for your 5ks? I am not exactly in the best shape, and I've never been a runner. How did you keep yourself motivated? Good luck to you! 
Posted by sunnydays630[/QUOTE]

i actually started with the Couch to 5k Program!  I had to redo 3 different weeks, but I pushed through and pulled it off.  Since then I've been trying to make it "easy" (as opposed to feeling like i wanted to puke half the time during C25K).

I never ran previously at all.  My motivation at this point is individual bragging rights, to have a release that I enjoy,  to develop a healthy habit that I can teach my future children to keep them from getting fat like me, and the race day t-shirts.  It's cheesy, but I want to make a bad-ass quilt (to use as a wall-hanging in my gym)as soon as I have enough t-shirts from races.

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:e61d97cb-4c13-4f23-8bd8-fe4cce8a3805">Re: *Arwo ~distance runners*</a>:
[QUOTE]Anna, I'm totally impressed by your 5k abilities.  One of my day zero goals is just to finish a 5k, it's one of the goals I'm scared of. 
Posted by pirategal03[/QUOTE]

You can do it!  Try the C25K program.  There are some great podcasts that you can download that tell you when to walk vs. run for each training cycle.

sunnydays630

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:2bb5f213-9cea-46eb-947d-50915f18ad7a">Re: *Arwo ~distance runners*</a>:
[QUOTE]In Response to Re: *Arwo ~distance runners* : i actually started with the Couch to 5k Program!  I had to redo 3 different weeks, but I pushed through and pulled it off.  Since then I've been trying to make it "easy" (as opposed to feeling like i wanted to puke half the time during C25K). I never ran previously at all.  My motivation at this point is individual bragging rights, to have a release that I enjoy,  to develop a healthy habit that I can teach my future children to keep them from getting fat like me, and the race day t-shirts.  It's cheesy, but I want to make a bad-ass quilt (to use as a wall-hanging in my gym)as soon as I have enough t-shirts from races. In Response to Re: *Arwo ~distance runners* : You can do it!  Try the C25K program.  There are some great podcasts that you can download that tell you when to walk vs. run for each training cycle.
Posted by anna.oskar[/QUOTE]<div>
</div><div>I got the couch to 5K app for my Ipod, started, and never finished. I felt like a tubby idiot for getting my asss kicked by the weeks. I felt great after a run, but during the runs I felt like crap. </div><div>Thanks for the advice! 

</div>

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:f30430f4-e2bf-4144-b507-4c23dae4375c">Re: *Arwo ~distance runners*</a>:
[QUOTE]In Response to Re: *Arwo ~distance runners* : I got the couch to 5K app for my Ipod, started, and never finished. I felt like a tubby idiot for getting my asss kicked by the weeks. I felt great after a run, but during the runs I felt like crap.  Thanks for the advice! 
Posted by sunnydays630[/QUOTE]

Parts sucked major butt.  BUT  it did get easier and easier.  Keep pushing through and the suck-level will drastically drop. Now i only have what i refer to as my "fat girl grab my knees and want to puke" moments when I push it above and beyond.  I had to raise my limits slowly.

Wiscisbliss

I ran cross country back in my school days, and a year is more than enough time to train for a half marathon.  

If you did couch to 5k, I would guess there is probably an internet program for a half marathon too.  

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:ee8d02fa-4543-4386-97a2-062892a9c5b6">Re: *Arwo ~distance runners*</a>:
[QUOTE]I ran cross country back in my school days, and a year is more than enough time to train for a half marathon.   If you did couch to 5k, I would guess there is probably an internet program for a half marathon too.  
Posted by Wiscisbliss[/QUOTE]

There is indeed.  I've just heard conflicting reports about whether it's good or pushing it a bit much.

My biggest goal is to not hurt myself.

SarahPLiz

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:36de76f8-eaa1-4633-87a0-c949cf595af8">Re: *Arwo ~distance runners*</a>:
[QUOTE]In Response to Re: *Arwo ~distance runners* : There is indeed.  I've just heard conflicting reports about whether it's good or pushing it a bit much. <strong>My biggest goal is to not hurt myself.</strong>
Posted by anna.oskar[/QUOTE]
Cross training and yoga will help with this. Don't skimp.

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:223cb025-0884-4ee2-874e-e59d90d89f73">Re: *Arwo ~distance runners*</a>:
[QUOTE]In Response to Re: *Arwo ~distance runners* : Cross training and yoga will help with this. Don't skimp.
Posted by SarahPLiz[/QUOTE]

i'm definitely not going to.  I'm developing a stretching routine for myself that's based on yoga that I'll do 30 minutes a day, I'm redoing 30DS to keep my creaky knees limber, and I think I'm on the ball about when the ice and rest.  I'd rather skip a day than hurt myself and lose a few weeks or more.

Wiscisbliss

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:36de76f8-eaa1-4633-87a0-c949cf595af8">Re: *Arwo ~distance runners*</a>:
[QUOTE]In Response to Re: *Arwo ~distance runners* : There is indeed.  I've just heard conflicting reports about whether it's good or pushing it a bit much. My biggest goal is to not hurt myself.
Posted by anna.oskar[/QUOTE]

<div>How long is that program?  Could you easily extend it by doing the weeks in duplicate? </div>

freebread03

You can definitely do a half marathon in the fall--plenty of time to train and build mileage slowly.  Even though you said no time off, time off is REALLY important--even if it's just for 4-5 days after a big race.  I've gotten injured because I'm stubborn and want to hit the road again right after a big race.  Now I like to think I'm smarter (but each year I prove myself wrong).

Check out your local road runners or other running club--they often have first time half marathon training programs, and it's a great way to get started.  And, having people to do the longer runs with is GREAT.

If a Garmin is out of your price range (which I understand since it took me two years to bite the bullet on that one), they have an app for the iphone (and probably other smart phones) that will calculate the mileage on your run just like a GPS.  A friend of mine uses it since she lost her Garmin, and it's pretty accurate.  I'll post the name of it if I remember.

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:5658c5e4-03f1-436e-945e-c941b7e1b3a9">Re: *Arwo ~distance runners*</a>:
[QUOTE]In Response to Re: *Arwo ~distance runners* : How long is that program?  Could you easily extend it by doing the weeks in duplicate? 
Posted by Wiscisbliss[/QUOTE]

12 weeks each program

Here's the schedule for C to 10k:
<a href="http://www.coolrunning.com/engine/2/2_4/138.shtml" rel="nofollow">http://www.coolrunning.com/engine/2/2_4/138.shtml</a>

Here's the schedule for C to 1/2 marathon:
<a href="http://www.coolrunning.com/engine/2/2_4/134.shtml" rel="nofollow">http://www.coolrunning.com/engine/2/2_4/134.shtml</a>

DNAtime

Anna I have total faith in you! You could definitely do a half by the end of the year.  I ran my first 5k just over a year before my first half. 

I really like cross training (I am not a total runner) when I was training for my half I only ran 3 times a week. One speed run, one temp and one distance.  Then I swam/biked and weight lifted one day a week each. 

Sarah is wise! I would set a weekly mileage goal. I really only like to run like 10 miles a week, one 3-4 mile and one six mile. Now that I am not training for anything.

anna.oskar

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:398d6ba4-cf91-4889-8123-20ce201b4217">Re: *Arwo ~distance runners*</a>:
[QUOTE]You can definitely do a half marathon in the fall--plenty of time to train and build mileage slowly.  Even though you said no time off, time off is REALLY important--even if it's just for 4-5 days after a big race.  I've gotten injured because I'm stubborn and want to hit the road again right after a big race.  Now I like to think I'm smarter (but each year I prove myself wrong). Check out your local road runners or other running club--they often have first time half marathon training programs, and it's a great way to get started.  And, having people to do the longer runs with is GREAT. If a Garmin is out of your price range (which I understand since it took me two years to bite the bullet on that one), they have an app for the iphone (and probably other smart phones) that will calculate the mileage on your run just like a GPS.  A friend of mine uses it since she lost her Garmin, and it's pretty accurate.  I'll post the name of it if I remember.
Posted by freebread03[/QUOTE]

i totally agree about rest after races, but I see that more as a mandatory recuperate time.  So I'll keep that in mind.

Sioux Falls is pretty limited.  The local runner's club is quite out of my league and winter outdoor running doesn't happen here due to weather.

i don't have a smart phone either, but thanks!

pirategal03

Yeah...I've tried C25K, an embarassing number of times, actually.  I'll make it there one day. 

freebread03

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_snarky-brides_arwo-distance-runners?plckFindPostKey=Cat:Wedding%20BoardsForum:17Discussion:aa514f8a-90e8-4690-9685-349fe2833574Post:f2372bb1-6688-45df-aa2e-f5e6a5dd305e">Re: *Arwo ~distance runners*</a>:
[QUOTE]In Response to Re: *Arwo ~distance runners* : i totally agree about rest after races, but I see that more as a mandatory recuperate time.  So I'll keep that in mind. Sioux Falls is pretty limited.  The local runner's club is quite out of my league and winter outdoor running doesn't happen here due to weather. i don't have a smart phone either, but thanks!
Posted by anna.oskar[/QUOTE]

<div>Yikes, advice fail then!  I like thinking of it as "mandatory recuprate time."  Hope you find a fun half to run :)</div>