I'm in the middle of training for the Philadelphia Rocks rock n roll half marathon next month. I don't really have a training plan. I stick to a 3 to 4 mile run twice a week. Then a mid range. 5 to 7 miles once a week. If time permits I try to get a long run in. Which would be from 9 to 10 miles. This morning I met a friend training for the same race. She needed 8 miles today. Pace is much slower than mine. 2 minutes slower. We walked a little and ended up with a 10 plus min avg I think. I added 4.3 miles to the run by running to cavalier to meet her and back home after at just over 8 min pace. Walking and running during long mileage days help a great deal. I agree with Bolt in adding that to your training.
" The General " On Aug 11, 2012, at 10:11 PM, [email protected] <[email protected]> wrote: > My times and distances have gotten much better since going to run/walk. > > Sent from my U.S. Cellular Android device > > ----- Reply message ----- > From: "Jonathan Pender" <[email protected]> > Date: Sat, Aug 11, 2012 9:37 pm > Subject: [COWs] Half-marathon training run > To: "[email protected]" > <[email protected]> > > Many thanks! One of the guys doing the Marine Corps Marathon with my college > roommate and me swears by this guy and his plan. That's the way he's > training. They're both out Charlotte so we can't run together. > > I'm on a Hal Higdon modified plan and my buddy is on his own and doing quite > well. What I can't understand is he's 183 with an 8 and some change pace; > makes me mad! If I run this year we are all likely to meet up at the end. > > Jonathan Pender > Sent from my iPhone > > On Aug 11, 2012, at 9:01 PM, [email protected] <[email protected]> wrote: > > > Go to WWW.jeffgalloway.com and you'll never look back. > > > > Sent from my U.S. Cellular Android device > > > > ----- Reply message ----- > > From: "Jim Davis" <[email protected]> > > Date: Sat, Aug 11, 2012 7:27 pm > > Subject: [COWs] Half-marathon training run > > To: "[email protected]" > > <[email protected]> > > > > Your body is sending you a message you continue to ignore. Bite the bullet > > like I did and hang up the running shoes and save what is left of your > > joints, > > Birdman > > > > Sent from my iPad > > > > On Aug 11, 2012, at 6:03 PM, Jonathan Pender <[email protected]> > > wrote: > > > > > Opted to run today in lieu of biking. Wished I had biked!!! Started at 7. > > > Ran 58 to Hornes Church. Left on Bloomery to Packhouse. Sore knee the > > > whole run gave way to a slow pace. Pace averaged 13:05 with all the > > > walking I did. Better luck next time I guess. > > > > > > Jonathan Pender > > > Sent from my iPhone > > > > > > -- > > > You received this message because you are subscribed to the Google Groups > > > "CyclistsOfWilson-COWs" group. > > > To post to this group, send email to > > > [email protected]. > > > To unsubscribe from this group, send email to > > > [email protected]. > > > For more options, visit this group at > > > http://groups.google.com/group/cyclistsofwilson-cows?hl=en. > > > > -- > > You received this message because you are subscribed to the Google Groups > > "CyclistsOfWilson-COWs" group. > > To post to this group, send email to > > [email protected].. > > To unsubscribe from this group, send email to > > [email protected]. > > For more options, visit this group at > > http://groups.google.com/group/cyclistsofwilson-cows?hl=en. > > > > > > -- > You received this message because you are subscribed to the Google Groups > "CyclistsOfWilson-COWs" group. > To post to this group, send email to [email protected]. > To unsubscribe from this group, send email to > [email protected]. > For more options, visit this group at > http://groups.google.com/group/cyclistsofwilson-cows?hl=en. -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en.
