Update

In article <[email hidden]>,

shinypenny said:

I'm not really sure I want one - seems like a nuisance to have it
strapped to your chest or whatever you need to do. And I fear I'd
think it was cool and interesting for about the first month, then get
bored with it.

I stopped wearing mine; it kept giving the same results day after day,
so it seemed that my HR had pretty much stabilized. Besides, I can
fairly well estimate how much I'm exerting myself, so it didn't feel as
necessary as before. When I get into the longer distances in the Higdon
plan, I may start using it again because I'll be in uncharted territory.

In article <[email hidden]>,

Charlie Pendejo said:

Quoted message said:

Quoted message said:

Your daily runs are not that much slower than your race. You're
running them at a fairly easy pace, no?

Yes.

Terrific. Sounds like you're right where you need to be.

I see good things in your running future.

Thanks.

Michelle Steiner said:

In article <[email hidden]>,
shinypenny <[email hidden]> wrote:

Quoted message said:

I hope it keeps up that way. Last time I tried to add a fourth day to
my runs, it hampered me too much, so I'm continuing to add distance
every two or three weeks now that I finished the C to 5K again.

I found that while I could not go from 3 to 4 days, it was no problem at
all to go to an every-other-day schedule.

--
Christos Dimitrakakis
Homepage: http://www.idiap.ch/~dimitrak/main.html
Music: http://olethros.dmusic.com

In article <[email hidden]>,

Christos Dimitrakakis said:

I found that while I could not go from 3 to 4 days, it was no problem
at all to go to an every-other-day schedule.

That's interesting.

The Higdon plan calls for the following:

Mon: strength and stretch
Tue: Run
Wed: short run or cross train
Thu: Run and strength
Fri: Rest
Sat: Cross train
Sun: Long run

The Tuesday short run is 1 to 2 miles shorter than Monday's run,
depending on the length of Monday's run. Wednesday's run is the same
length as Mondays; start at three miles and go up to five miles. The
long runs start at four miles and wind up at ten miles.

Michelle said:

Hello again, this is Michelle, formerly known as "Beginning Runner".

As you may recall, I severely strained my right quad in January of this
year. It took me almost two months before I could get back into
training. And I had to start from scratch again; I did so by redoing
the Couch to 5K program.

Last Saturday (6/16), I ran in my first race since my injury; it was a
5K run on a horse trail in Phoenix. My chip time was 43:28, for a 14
minute mile. I've run three 5K training runs since then:
6/18: 45:35 (14:40 pace)
6/20: 47:16 (15:12 pace) Temperature was about 90 degrees
6/22: 44:39 (14:21 pace)

I'll be racing July 4 and 21 and Aug 11; all of them are 5K races.

I'm registered to run in the Nike Women's Half Marathon in San Francisco
on October 21 and in the Ryka Irongirl 10 mile in Tempe, AZ on Dec 2nd
(day after my 65th birthday). I will be starting the Hal Higdon
half-marathon training program in about a month; it's a 12-week program.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

Just don't sell that couch yet. You'll be back on it soon.

Quoted message said:

Why aren't you doing well?

I'm lame;
But I don't blame.

Twitty said:

I'm lame;
But I don't blame.

Best wishes all the same.

"Charlie Pendejo" <[email hidden]> wrote in message
news:[email hidden]...
| Twitty wrote:
| > I'm lame;
| > But I don't blame.
|
| Best wishes all the same.

CP is nice to all you name.

Quoted message said:

| > I'm lame;
| > But I don't blame.
|
| Best wishes all the same.

CP is nice to all you name.

"Is this a game ~ ?!"
~ Folly

|> | >Twitty wrote:
|> | > I'm lame;
| > | > But I don't blame.
| > |CP wrote:
| > | Best wishes all the same.
| >I2 wrote:
| > CP is nice to all you name.
| Twitty wrote:
| "Is this a game ~ ?!"
Twitty knows how to frame!

In article <[email hidden]>,

Twittering One said:

Quoted message said:

Why aren't you doing well?

I'm lame;
But I don't blame.

Hoping for your recovery, I remain.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

On Fri, 22 Jun 2007 09:14:52 -0700, Michelle <[email hidden]>

Quoted message said:

Hello again, this is Michelle, formerly known as "Beginning Runner".

As you may recall, I severely strained my right quad in January of this
year. It took me almost two months before I could get back into
training. . . .
. . .
Last Saturday (6/16), I ran in my first race since my injury;
. . .
. . . I will be starting the Hal Higdon
half-marathon training program in about a month; it's a 12-week program.

Hey, glad you're back on your feet and having fun! HM is a huge
accomplishment and a great distance goal. If I may offer one tiny bit
of advice? I have been adding weeks to any training schedule I look
at, so that I can stretch a 12 week schedule to 14 or 16 weeks. My HM
training last year was a 12 week schedule in 16 weeks. I'm currently
sorta kinda doing a 12 week 15K program (as a guideline) in 16 weeks.
This gives me the ability to skip due to hot-weather, or have an
inner-ear problem, or whatever, without feeling too far behind. Good
Luck!
--
Daniel ( [email hidden] )

In article <[email hidden]>,

Daniel said:

Hey, glad you're back on your feet and having fun!

Thanks.

Quoted message said:

HM is a huge accomplishment and a great distance goal. If I may
offer one tiny bit of advice? I have been adding weeks to any
training schedule I look at, so that I can stretch a 12 week schedule
to 14 or 16 weeks.

Thanks. I was thinking of that, but I need to build my base before
starting the program, and need all the time until the end of next month
to do that. This week and next week, I do 3.5 miles. That takes me to
July 6th. The weeks of July 15 and 22, I'll do 4.0 miles. Then I start
the program the following Monday, July 30th, which will get me to finish
the program in exactly 12 weeks, ending right before the race. My last
run in the program is 2 miles, which will be done on the morning of my
flight to San Francisco. My two rest days before the race will be in SF.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.

On Mon, 25 Jun 2007 17:37:32 -0700, Michelle <[email hidden]>

Quoted message said:

In article <[email hidden]>,

Daniel said:

Hey, glad you're back on your feet and having fun!

Thanks.

Quoted message said:

HM is a huge accomplishment and a great distance goal. If I may
offer one tiny bit of advice? I have been adding weeks to any
training schedule I look at, so that I can stretch a 12 week schedule
to 14 or 16 weeks.

Thanks. I was thinking of that, but I need to build my base before
starting the program, and need all the time until the end of next month
to do that. . . .

Well, just be sure to give yourself permission to fall off the
"training schedule wagon" if you need to -- be prepared to forgive
yourself for, say, skipping a run on a bad day or doing your long run
on Sunday instead of Saturday or whatever. Falling behind and then
doing panic catch-up is a recipe for injury and/or fatigue-induced
illness.

Quoted message said:

. . . This week and next week, I do 3.5 miles. That takes me to
July 6th. The weeks of July 15 and 22, I'll do 4.0 miles. Then I start
the program the following Monday, July 30th, which will get me to finish
the program in exactly 12 weeks, ending right before the race. My last
run in the program is 2 miles, which will be done on the morning of my
flight to San Francisco. My two rest days before the race will be in SF.

Rest? In San Francisco? Remember, *everywhere* you walk in that city
is uphill! ;-)
--
Daniel ( [email hidden] )

In article <[email hidden]>,

Daniel said:

Well, just be sure to give yourself permission to fall off the
"training schedule wagon" if you need to

Of course; that's what I did with the C to 5K program. The difference
is that I had an open end for that program; I finished it when I
finished it. I've scheduled the Higdon plan to finish just in time for
the race, so I lose that flexibility.

However, if I do fall behind on the Higdon plan, I fall behind; if I
don't finish it before the race, I enter the race with whatever
preparation I have been able to get through. And if that means that I
have to walk more of the race than I want to, I walk that much more. I
have six hours in which to finish it, same time limit as the full
marathon, so unless I break a leg or something, I will cross that finish
line.

Higdon has three plans; beginner, intermediate, and advanced. I'm going
to do the beginner plan--it has no speed work, hill, or tempo runs like
the other two plans have--it's just running, stretching, strength
training and cross training; the plan calls for two three-mile runs with
a four-mile long run in the first week, gradually increasing until two
five-mile runs and a ten-mile long run in the eleventh week. The
twelfth week is the taper week.

Quoted message said:

My two rest days before the race will be in SF.

Rest? In San Francisco? Remember, *everywhere* you walk in that city
is uphill! ;-)

*chuckle* Not quite.

BTW, you can see the race course, with elevation chart, at
<http://www.nike.com/nikemarathon/media/pdf/nike_marathon.pdf>

The elevation chart is for the full marathon, but they follow the same
route for the first 11 3/4 miles or so.

--
Crossing the starting line is 90%.
Crossing the finish line is the other 90%.