Boilermaker (15k) training advice?

Ms.
Martin? Quoof!

Doug,

I must commend you on your ambition to making the Boilermaker your first
race. It must be the beer you get at the end which is your incentive.
Having run the Boilermaker twice, and my wife and I have made this a yearly
run, I can tell you that the Boilermaker is not an easy course. There is a
long hill right at the start which is a killer since you are not warmed up
yet, and there are other hills throughout the course. What makes this a fun
race, besides the beer, is the crowd that it generates throughout the
course, who will cheer you on for the entire race.

Now for the training, in order to properly train for this race, I would
agree to the 15-20 miles/week training schedule, broken down to be 2x5 miles
and 1x7miles. The most important run is the 7 mile run, hopefully being
able to work up to 8 or 9 miles if you have time. This should give you the
adequate ability to finish the race if that is your only goal. As for when
to run, I would suggest that you do your 2x5 mile runs as a warm-up before
your weight training, since you should warm-up before any weight training.
Although you did not mention how many times you run the 3 miles each week,
I'll assume that you are doing so as your warm-up prior to weight-lifting,
so you already have a good beginning, dependant on you already running 3
times a week. For a 9 mile race, I would recommend that you run at least 3
times a week, with 1 of these runs being your LONG RUN. The most important
run is the LONG RUN, which you need to get up to at least 7 miles. If you
only do 4x5 mile runs, this will probably not adequately prepare you for a 9
mile race, since this distance is almost double what you would have trained
for. You need that LONG RUN. Don't forget the LONG RUN. Always run the
LONG RUN every week.

FYI, I start running 4 years ago at 36, have run 2 marathons, 3 half
marathons, 3 10ks, and as I mentioned the Boilermaker twice. I am not a
trainer, just another runner that has found the pleasure of running. I try
to run 2 marathons a year, the Boilermaker as a fun run (and for the beer),
and a few local races when they fit into my training schedule.

To answer your questions:

1. No, not for a 9 mile race.
2. Yes, but as suggested, why not before?
3. Yes, for a 9 mile race you can be flexible in your running schedule. Just
make sure you run your LONG RUN every week.
4. Just to remain focused, and also to know that we all have busy schedules.
You have been able to ensure that you weight train consistently, so if you
really want to run you will find a way to use this same determination to
ensure that you have time to run.

Good Luck! See you at the finish line, I'll be the runner drinking beer.

"dack70" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I requested some general training advice on an earlier post. My three
goals were:

1. Lose about 20 pounds.
2. Improve my appearance by gaining some muscle definition.
3. Run my very first 9 mile race (Boilermaker in July in Utica, NY).

This time I want to focus on getting ready for the Boilermaker race.
All I want to be able to do is finish the race without stopping, and
feel "somewhat" ok afterward. The problem I have is with my
work/personal schedule. I have a very busy work schedule and I get my
son every other weekend. It's a 4 hour round trip to get him. As far as
my weight training goes, it's not a problem. I can easily do my weight
lifting on MON/WED/FRI. The problem is the running (treadmill/outside).
TUE/THU are wide open for me to run, but after that it's up in the air.

Quoted message said:

From many of the responses I got from my earlier post, I figure I have

to get up to roughly 15-20 miles per week. I'm confident I can
eventually work up to running 5 miles per day. That means I need to run
4 days a week. I've got two days set aside right now, TUE/THU. I WILL
NOT change my lifting days. As much as I would like to finish this
race, the weight lifting is more important to me. So, here are my
questions:

1. Do running days have to be every other day?
2. Is it ok to run right after weight training?
3. Is it ok to change running days around from week to week?
(i.e. week1: SAT/SUN/TUE/THU - week2: SUN/TUE/WED/THU )
4. Any other general suggestions to get ready for this race. (FYI,
this is my FIRST race)

FYI- I am currently able to run on a treadmill for 3 miles @ 5mph for
36 minutes (no incline). Thanks.

Doug

dack70 said:

1. Do running days have to be every other day?

no

Quoted message said:

2. Is it ok to run right after weight training?

yes

Quoted message said:

3. Is it ok to change running days around from week to week?

yes

Quoted message said:

(i.e. week1: SAT/SUN/TUE/THU - week2: SUN/TUE/WED/THU )
4. Any other general suggestions to get ready for this race. (FYI,
this is my FIRST race)

listen to advice posted previously (I posted a program for you if I recall
correctly)

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

.... what's
Love got
To do with It?

To make improvement, you really need to run at least 3days per week.

For Questions 1 and 3:
No running two days in a row should not be a problem IF you allow time
to build up to that. So if you ar running only 2days per week (TUE/THU)
now, then add another day. Stick to three days for a while. Getting to
every other day means having 4days per week every other week, which is
fine. Running back to back days means at least ONE of those days must
be an "easy" run, i.e., shorter distance, slower pace.

Question 2:
Since I'm not a weight lifter, so I cannot answer from experience, but
an easy run after lifting seems like it would be okay.

Question 4:
Suggestions in no special order -
- start a running log if you don't have one already. Record your
weight lifting too.
- try to get some running done Outdoors, on the road. Treadmills are a
different training environment. If you plan to run a race, you better
get used to the different feel of running on pavement.
- change your plan and run a shorter race first. See what a 5K
(3.1mile) race is like before trying a longer one like 9miles. Even if
you just do it for fun/training for the boilermaker, it will be good
experience for you.
- do not increase you mileage/training days too fast.
- Get someone to run with you outside.
- have your son go with you on a run. Put him on a bike with supplies
like gatorade (applies best to when you start running longer distances
or in the heat of summer).
- run on a track while you son plays in the infield. (better if there
are other kids his age to play with)
- listen to your body. If you really are hurting, shorten or skip your
run. If you feel great and have the time, feel free to extend your run.

Judging from your threadmill time and mileage, you are just at the
beginning. Let the improvements come slowly but keep at it. You can
find ways to get the runs done.

But the real key to all of it is to make sure you ENJOY THE RUN!

If you do that, everything else will fall into place.

Enjoy,
ed

Thanks for the great advice! I am currently running 3 miles on the
treadmill, 3 times a week. I probably won't be able to run 5 miles at a
time for another 3-4 weeks. I'm pretty out of shape right now. I would
have a much easier time running AFTER I lift weights. The weight
training I do is like a circuit. I do a full body workout with very
short rests in between, using light weight. This type of training gives
me a pretty good aerobic workout as well. Because of this, I would feel
too weak to try and do that weight training after running 3 miles.
However, I really don't have any problem running after my weight
training. I'm just worried about burning muscle away by doing cardio
right after lifting weights. It sounds like everyone agrees that its ok
to change up my running schedule, which is a good thing. As for fitting
in a LONG RUN. Right now, 3 miles is my LONG RUN. I don't think I can
go beyond that right now. I can get to running 5 miles within a month,
so maybe I can get to 7 miles in 2 months. So, is it ok to run 3 times
a week until I can hit the 7 mile mark? Once I can run 7 miles without
stopping, then I can switch my routine to match what you suggest.

Quoted message said:

I do a full body workout with very
short rests in between, using light weight. This type of training gives
me a pretty good aerobic workout as well. Because of this, I would feel
too weak to try and do that weight training after running 3 miles.

Eventually you'll have an easier time running 3 miles, so running
before lifting won't present as much of a challenge. At least then
you'll have a choice.

Quoted message said:

As for fitting
in a LONG RUN. Right now, 3 miles is my LONG RUN. I don't think I can
go beyond that right now. I can get to running 5 miles within a month,
so maybe I can get to 7 miles in 2 months. So, is it ok to run 3 times
a week until I can hit the 7 mile mark? Once I can run 7 miles without
stopping, then I can switch my routine to match what you suggest.

It sounds as if you're wanting to do all your runs the same length --
I bet you could do *one* run of longer than 3 miles (say 3.5) and
leave the others at 3. Varying the length of your runs during the week
is generally a good thing, for variety and so on. I'd say once you can
do 3 x 5 miles in one week you'll be about ready to do 2 x 5 and 1 x
7. Take it gradually, of course.

--
Brian P. Baresch
Fort Worth, Texas, USA
Professional editing and proofreading

If you're going through hell, keep going. --Winston Churchill

Try reading one of John Bingham's books. These are great "To Complete"
books that keep you focused and un-injured.

I recommend Marathoning for Mortals. Modify the long runs to suit your
distance.

http://www.waddleon.com/

"dack70" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I requested some general training advice on an earlier post. My three
goals were:

1. Lose about 20 pounds.
2. Improve my appearance by gaining some muscle definition.
3. Run my very first 9 mile race (Boilermaker in July in Utica, NY).

This time I want to focus on getting ready for the Boilermaker race.
All I want to be able to do is finish the race without stopping, and
feel "somewhat" ok afterward. The problem I have is with my
work/personal schedule. I have a very busy work schedule and I get my
son every other weekend. It's a 4 hour round trip to get him. As far as
my weight training goes, it's not a problem. I can easily do my weight
lifting on MON/WED/FRI. The problem is the running (treadmill/outside).
TUE/THU are wide open for me to run, but after that it's up in the air.

Quoted message said:

From many of the responses I got from my earlier post, I figure I have

to get up to roughly 15-20 miles per week. I'm confident I can
eventually work up to running 5 miles per day. That means I need to run
4 days a week. I've got two days set aside right now, TUE/THU. I WILL
NOT change my lifting days. As much as I would like to finish this
race, the weight lifting is more important to me. So, here are my
questions:

1. Do running days have to be every other day?
2. Is it ok to run right after weight training?
3. Is it ok to change running days around from week to week?
(i.e. week1: SAT/SUN/TUE/THU - week2: SUN/TUE/WED/THU )
4. Any other general suggestions to get ready for this race. (FYI,
this is my FIRST race)

FYI- I am currently able to run on a treadmill for 3 miles @ 5mph for
36 minutes (no incline). Thanks.

Doug

"dack70" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I requested some general training advice on an earlier post. My three
goals were:

1. Lose about 20 pounds.
2. Improve my appearance by gaining some muscle definition.
3. Run my very first 9 mile race (Boilermaker in July in Utica, NY).

They have a 5k run too, maybe you should start there,
The first 10k of the 15k is tough and it can be really tough if it's warm
and humid since there's virtually no shade.
The one time I ran it was bad, two of my team mates ended up in the medical
tent.

<remainder snipped>

dack70 said:

1. Do running days have to be every other day?

no, you can arrange whatever works for you. Just be sure to allow
sufficient recovery between runs.
....

Quoted message said:

3. Is it ok to change running days around from week to week?
(i.e. week1: SAT/SUN/TUE/THU - week2: SUN/TUE/WED/THU )

yes.

Quoted message said:

4. Any other general suggestions to get ready for this race. (FYI,
this is my FIRST race)

Along with what others have said, you might want to consider 2-wk
schedules, esp. since you have your son every other weekend. There's
nothing sacred about 7 days, other than it coincides with work week so
it's easier for some people to deal with this.

And your runs don't all have to be the same length / duration. In fact,
it's probably easier to drop one down to increase the long run. The long
run will be your most important run probably, but you also need to be
careful not to increase total volume too much too soon.

Quoted message said:

FYI- I am currently able to run on a treadmill for 3 miles @ 5mph for
36 minutes (no incline). Thanks.

Don't forget to run outside, since that's where your race is.

Good luck.

Dot

--
"Do or do not. There is no try." -Yoda

Read what others posted about the long run. I just wanted to put up a
warning flag. Be careful about increasing mileage too quickly.
Hopefully you mean you are going to increase ONE of your runs to 4miles
then later to 5miles. You want to do it in a month, but if you are out
of shape, then that might be too fast. If you increase one run, try
decreasing one other run so your weakly mileage doesn't rise too fast.

As Brian suggests, vary the runs, and again let me suggest you get
outside on the road. Treadmill miles are very different from road
miles.(But then again, I hate running on treadmills.)

Ed