Half Marathon??and Intensity Series??

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Cathlete
I need help! Yikes...my head is spinning in all different directions! I am new to Cathe! I am thinking about signing up for the HalfMarathon May 1, 2005....I am trying to put a program together using running and the Intensity Series, plus Imax/HSTA/MIC/RS....I usually jog about every day in the summer 2-3 miles each day (maybe one day off) but now that I found Cathe - I love love those workouts too! How do I train for a half marathon and incorporate everything else?? This is what I am thinking?? I looked up Hal Higdons half marathon training program.......

Monday: Pilates/Muscle Endurance
Tuesday: jog/BC Abs
Wednesday: Pilates/Imax (1 or 2)
Thursday: Jog/Muscle Endurance
Friday: Rest/yoga
Saturday: Boot Camp or one of the Terminators/Walk with dog
Sunday: Long Run/PUB

I am getting ready to order the MIS/Power Hour/Body Max and will swap out when necessary...........

I am an advanced excerciser, but just getting back into the season of running, so i might follow the novice program until I can bump up the mileage towards the end?? Any and all suggestions would be helpful........I love HSTA too and cannot figure out where to fit that one in! x(
 
I ran my first half marathon last September and used parts of the Intensity Series in my training.

The rotation that you have set up is probably pretty good for the first half of your training. I found that I had to eliminate lower body work as I increased my mileage. I probably stopped doing lower body about 5 weeks before the race.

I used Imax 2 instead of the speed work that most programs call for because I hate repeats and speed work. I liked to use the Interval blast premix on Imax2 because it didn't allow for as much recovery time between the blasts. I would do intervals 1 - 10 and then repeat another 4 to 6 intervals to make the workout longer.

The upper body strenth work is important to help with proper form and keep you from hunching over when you start to get fatigued. I think upper body twice a week is plenty. If consider Boot Camp to be more strength work than cardio, so it looks like you are getting in 3 strength workouts each week. You might cut out one of your ME workouts and get in another run.

It looks like you have pretty good ab work in there. You will also need this strength to help maintain proper form when you start to get tired.

If you have Legs & Glutes, this is a very complementary workout for running. I know it isn't from the Intensity Series, but it really targets the muscles that are used while running.

Just some thoughts on what worked for me.

Tina
 
I have run 4 marathons and am a cc/track coach and I have learned a lot since my first - the main thing is that rest, weight training, balance/flexibility, and nutrition are CRUCIAL for fast recovery and strength. I would really incorporate a lot of balance work, which could be as easy as standing on one leg when brushing your teeth every morning (equal time for both legs, of course). Yoga moves such as the tree pose are great for balance. When doing bicep curls, stand on one leg...you get the picture.

After adding strength training (total body) 2 times per week and balance/yoga once or twice per week really has improved my recovery times and all around strength. I have not been injured since I began to do these things.

Also, remember to eat enough calories (GOOD calories) and take rest days WHENEVER you feel the need!!! VERY IMPORTANT, TOO!

Anyway, just my two cents - be very proud of yourself for what you are doing. Keep going!

jenni
 
Thanks for the advice! I was thinking about ordering Legs and Glutes! I like the PUB, but I need lots of variety! I would agree that BC is not really good cardio workout.....I thought it would have more cardio, but it doesn't, but I love the ab work! I should start incorporating yoga more again, I used to do that five times a week, but its hard to fit in yoga/pilates/weights/cardio/circuits.....but I do have some really nice twenty minute workouts that I will add in twice a week!

The whole idea of running for 13.1 miles is really daunting, but I think it will feel so great to accomplish it! I just need to have a good training program set up before Monday! that is when I plan on starting! Thanks so much!

I will definately be ordering Legs and Glutes - I wanted the KPC too, because I love kickbox workouts - not sure how those help for running long distances though - - -? ? hmmmmmmmmmmm??
 
Think about running the race this way...
Run just one mile at a time. The whole race may equal 13.1 miles, but literally, just take one mile at a time. For each mile, you've have done something great and before you know it - you will have run each mile! Treat each mile as it's own endevour and enjoy each little mile in it's own light. Sounds cheesy perhaps, but it really works. Break every race down because if you don't run the mile you are on - you will not be running anymore anyway...so always finish the mile you are on...that's it!

Also, regarding having to do strength/yoga/balance...etc...just take it in stride (literally ha) Just do yoga once a week, if you miss that week - do it next week - don't beat yourself up thinking everything has to happen every week...it doesn't. Unless you are a professional runner and this is your job -you shouldn't worry. If you are doing this for the love of health, running, whatever, listen to your body and fit in as much as you can sensibly and joyfully.

Ok - enough from me.
 
Hi! I have run 8 marathons and 15+ half marathons and have been able to incorporate Cathe's workouts pretty well. Your schedule does look pretty much the same as what I do and it has worked well for me. The only exception is when I get to the really high mileages for the long run (20+ miles) then I have to cut out the high impact step routines because it just seems too much for my joints to tolerate. And I also take out the weights in the week or two right before the race. I find that the high reps and lower weight routines in the Intensity series works really well for marathon/triathlon training. When I did my first few marathons I did have to cut back on the lower body work but as I've become stronger I haven't had to do that so much. Since this is your first half marathon then you might be pretty sore for a few days after the race so will have to ease back in. Good luck, keep us posted with how it goes!!

Cheryl
 
Thanks everyone! I will let you know how things go. I will start my training this Monday, as long as we don't get too much ice I should be good to go. I do have access to the treadmills at the Ymca, but I absolutely detest running indoors, I just have no motivation, so I better be ready to bundle up! I like the idea of taking one mile at a time.....I used to set my goals of jogging 30 minutes, forty minutes, etc., and each time I hit ten I just started counting over. It worked out well, but keeping track of mileage will be ideal!

I have been thinking about pre-ordering one of the new Hardcore series videos, but don't really need any.....by the looks of it they are more focused on heavy weights.....but the High Step Challenge might be interesting......just adding that in too~ :)
 
Hi Reba,

I will be running my first half marathon on 1 May as well:) I use L&G to strenghten my legs, P90X plyometrics as apparently the explosive exercises should improve running and Imax2 cause I consider it sort of a plyometrics w/o because of all the jumping (and an interval w/o obviously). I do these on days I don't run. Days I do run I do an upper body strength w/o, usually endurance like ME or PH. Once a month I do a S&H or PUB w/o for every body part. And I add on a yoga w/o after my long run.

I run only three times/week: one tempo run, one fartlek and a long run.

I have a dog that I take out on a 45min walk every day. Don't worry, my kids take him out for the other 3 or 4 walks:)

Dutchie:)
 
Dutchie:

That sounds like a really good idea to do a yoga after the long run~ I think I might have to try that! I only plan on jogging three times a week as well and using the Imax for my interval day. I really really end to favor the original Imax, not sure why though.......it just really gets me winded! I have heard great things about the P90X series, and might have to check that out! Thanks for all the tips, it really helps me out :)
 
From my experience - if you find yourself getting too tired for your long run days, you may want to consider an easier workout than Bootcamp or Terminator for Saturday. Good luck and have fun!
 
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