Comments for Prairie du Chien Half Marathon & 5K Race

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Wed, 28 Apr 2010 13:49:34 +0000

[...] This post was mentioned on Twitter by Duane Boelman. Duane Boelman said: Ran 6 miles at an easy 8:25 pace. Just 10 days 'til race day. http://pdchalfmarathon.info/?page_id=30 I'm 2'nd from left in blue shirt [...]

Comment on Click here to ask a training question… by David

David — Wed, 21 Apr 2010 02:36:08 +0000

I am doing my second half marathon (last one was 2006). I have gradually built my distance to 12 miles. I plan on doing one last long run a week prior to the race. I was thinking of doing just 10 miles. Would I lose some of my aerobic conditioning by doing a shorter distance and therefore make the race experience more difficult?

Comment on Click here to ask a training question… by Jessica

Jessica — Thu, 08 Apr 2010 00:01:57 +0000

I’ve been sick on and off for the past 2-3 months and have not been able to run. I’ve also gained 15 pounds in the meantime. I was up to 8 miles previous to becoming sick. Now I’m 12 weeks away from my first half marathon and my flat feet hurt when I run because of the extra weight. I’m afraid I’m going to injure myself and become unmotivated because running is so uncomfortable right now (I’m only 5′1″ so 15 # is a lot on me). My question is: in the meantime, can I build my endurance on other cardio machines until I lose enough weight that running becomes comfortable again? I think 7 pounds will get me back to a comfortable running weight.

Comment on Click here to ask a training question… by Trainer

Trainer — Mon, 08 Mar 2010 14:01:33 +0000

Any speed work for people with bad joints does need to be done carefully. What I would recommend is a gradual tempo run with a walking break. So depending on the workout or what kind of shape you are in you could 5 minute increments (4 hard, 1 walk) 10 minute increments (9 hard, 1 walk) or 15 minute increments. Each increment would then get harder the first 9 minutes you go 10 minute pace, the second increment go 9 minute pace and so on. Obviously this would have to be adjusted depending on the length of the run and the individual training, but you have to get your legs moving quick to race quick just don’t be afraid to give yourself ample recovery time to prevent injury. Also make sure you give your body a good warm up to brace it for system shock.

If hills do not bother you they are the best addition to any speed work, but they add to more of the endurance work. Really try to get your legs used to the fatigue of quick running. Your base is obviously already there.

Good Luck!

Comment on Click here to ask a training question… by Robyn

Robyn — Tue, 16 Feb 2010 19:40:11 +0000

How do I increase my speed for distance running without getting injured ? I have completed three half marathons and my time remains very slow. I felt better after the last half where I walked and jogged alternately without any trouble recovering. I am 47 and only a recreational athlete. I enjoy the outdoors and I am not competetive. I cross country ski in the winter and really love going out for a couple of hours at a time. My ankles have old injuries and I am leary of really running hard though hills do not bother me and I run/hike trails in the spring and fall.

Comment on Click here to ask a training question… by Patricia

Patricia — Fri, 01 May 2009 00:49:22 +0000

I am training for a half…my first! I am 56 years old and the training is going well with one exception. My times started at 12 minutes per mile during the 3 and 4 mile runs. Now I am starting my longer runs…I did 8 last weekend and will do 10 this Saturday. My times are slowing down to 12 1/2 to 13 minute miles. Is this something to be worried about? I thought my times would decrease as I trained more. Thanks.

Comment on Click here to ask a training question… by Jay

Jay — Wed, 29 Apr 2009 13:03:13 +0000

Hi Gordon,
Your last “long” run should be one week before (saturday). It would be good to do a six miler as your last long run. Then do a four mile run Tue, a three mile run Thursday and a mile stroll on friday. Keep up with flexibility after each run. Hydrate well the four days leading up to the race.
Good luck,

Jay

Comment on Click here to ask a training question… by Gordon

Gordon — Fri, 24 Apr 2009 02:01:37 +0000

Jay,

I am a recreational runner who is not worried about my time on the course. I am just looking to enjoy the day and the PDC half marathon. In fact I will be content to walk for parts of the race. I have been running about 4 miles per day 3 days per week with a few longer runs (6-8 miles) about once each week.

My questions are: What day should be my last run before the event? And should I try to squeeze one last longer run in this weekend?

Comment on Click here to ask a training question… by Jay LaBonne

Jay LaBonne — Thu, 23 Apr 2009 13:37:28 +0000

Michael,

Running in rainy conditions comes down to a few things. First thing that comes to my mind is temperature (30 or 65-70) and tolerance of cold. To stay warm in rain and cold you’ll need a thin base layer of coolmax, heart guard, under armor, etc, followed by a long sleeve shirt also made of performance material that wicks wetness, then a rain jacket made for running; use this method for temps ranging from 30-40 degree days. Take into consideration wind or “real feel”. Then I would wear a pair of tights on the bottom to keep legs warm (with a pair of short tights under that). I wouldn’t wear jogging pants because they get water logged and make is miserable to run in once wet.
The colder the temp. the thicker the rain jacket for the top of your body and tights on the bottom. All the cloths I wear for inclement weather is thin and wicking. Performance clothing is more expensive but it last a long time, is a lot more comfortable and wont chafe your skin. I’ve learned through the years to make the investment for good clothing; you’ll be happy you did at mile 9 when the rain is coming down and you’re warm underneath. Just don’t overdue it, remember you’ll be producing body heat while running . Oh, and check into skull caps for your head (easily tucked away if it gets too warm), running gloves, which are usually made of the same wicking material, and smart wool socks to keep feet dry. Smart wool is a great company that actually makes wool comfortable to wear.
To assure your rain jacket works to full capacity you can get a can waterproofing spray to seal it- check out Cabala’s for this.

Runners secret: if its rainy at the start but warmer weather (50-65), I wear a cheap dollar rain jacket to get myself started and warmed up for the first mile or so then discard the jacket at a water station and tell them to just throw it away. The same can be done with dollar pair of gloves.

Comment on Click here to ask a training question… by Michael

Michael — Mon, 20 Apr 2009 18:19:59 +0000

I’ve heard that layers are best for runs, especially in Wisconsin. However, I’ve had the benefit (or misfortune) of not having had to run in rain or rainy conditions. What kinds of items should I look to bring with me if the race is in the rain? (IE what clothes do I need to wear)?