Re: [AshevilleTrackClub] Re: Training help?
- View SourceHi John,Thank you so much for this info! I really appreciate it.On May 23, 2009, at 1:51 PM, John Noce wrote:
- View Source--- In AshevilleTrackClub@yahoogroups.com, "John Noce" <jnoce1967@...> wrote:
>I have ran 5 half marathons and my first was 2 1/2 years ago. In that time I went from running my first in 2 hours and 15 minutes to my most recent which was 1 hour and 33 minutes. I used Hal Higdon's training plans. He has plans on his website www.halhigdon.com for various distances and according to your stage in running. He has a beginner, intermediate, and advanced program. These programs have really helped me with my speed and endurance. I hope this helps.
> --- In AshevilleTrackClub@yahoogroups.com, "danifake" <danilwebb@>
> > Hi, I am fairly new to running, and looking for a coach/trainer or
> program to help with distance, speed, nutrition & strength. I just ran a
> 15K and am wanting to prep for a half marathon. Any ideas?
> > Thanks!
> Hey there,
> I'm not a "coach" per se, but I did assist the coach when I taught High
> School. I have a lot of coursework in Kinesiology and I'm pretty sure I
> could offer some sound advice. I ran Junior High Track, High School
> Track and Cross Country and I ran a little in College. Actually, I ran
> on my own in college and only on the team 1 season. I've run countless
> road races and when I was competitive, consistently placed in the top
> 10% and always in the top 3 for my age group.
> I"m actually trying to get back into running. 3 kids, work and life
> really knocked me off the horse there for awhile.
> Distance: I'd stick with whatever training program you are working on
> now that let you run a 15k. Just make your long runs a little longer.
> I ran the Asheville half marathon and never ran more than 7 miles for my
> long run.
> Nutrition: I'd recommend fresh fruits and juices until noon. Then do a
> smart diet...lots of veggies, water, cut out the sodas, that type of
> Strength: If you have the time, do a Mon/Wed?Fri schedule. Lift light
> weights with a lot of reps...12-15. You want endurance, not bulky
> muscle. Focus on your core too...strong abs make a strong runner.
> Most important...listen to your body. If you feel like running faster
> when training do it. If your body is really fighting you...ease off.
> My old coach would yell "no pain no gain" but then again, he always had
> injuries and I have run all these years and the worst I've suffered was
> a blister from running in new shoes.
> Speed: I like running repeat quarters and 800's at race pace.
> Add some hill work too as the Asheville Half (if that's the one you're
> getting ready for) is pretty hilly.
> Hope that helps you some.
> (828) 582-4373