Half Marathon Running Pace

My goal for my half is to average 5:45 per mile for the entire race.  This comes out to be 1:15:20.

Of course there are other factors which will play into my race pace come race day like whether the weather cooperates or not.  If it's 60 degrees and partly cloudy at the start with little wind and maintains those same conditions that would be perfect, but chances are it'll be windy and in the 70's if not warmer being that May is typically a HOT month.  Another factor which could be a possible challenge to overcome is how I feel come race day.  Will I let my head get in the way and tense up, get too nervous, go out too hard, not stay relaxed?

There are many factors which could effect my overall pace, but I'm fairly confident this is an attainable goal.  Worse comes to worse I'll average a 6:00 per mile pace and will learn from this experience and try again!
You may be wondering how I was able to calculate this pace.  There are countless pace charts on-line which will tell you mile by mile what time you should be at until the magical 13.1 mile marker.  I attached a couple of these links to these pace charts for your convenience.

Half Marathon Pace Chart 1

Half Marathon Pace Chart 2

Building a Solid Base

When I focused my attention onto this one particular race 6 months ago my goal was to reach 75 miles ran in one week by the first or second week of April with a long run of 14 or 15 miles.  I'm currently at 70 miles with a long run of 13 so I'm pretty much on schedule.

Building a good base is key for longer races and takes time.  When I first began training in December I started at 30 miles a week running every other day.  Then I would build two weeks then drop my mileage back down again for a recovery week.  For example, if I ran 30 miles one week I would run 35 the following week then drop back down to 30 for my recovery week in my 3 week set.  This way you keep your legs, body, and mind sharp without straining your body too much early on.

I prefer this 3 week cycle because I have found it to works best for me and keeps me the freshest.  The next couple of weeks I plan to hit it pretty hard then will begin to taper for my race since it's only one month away come Thursday.

There are many websites you can checkout how to train for a half or full marathon along with training groups or teams out there as well; but what it really comes down to is taking a little advice from everyone and tailoring your own training regiment from these sources since no two runners are alike.  

Youtube Training Tip

This is how you should attack longer races like a 1/2 marathon.  Don't jump off the starting line and try to win it in the first 5 miles, you'll pay for it come mile 10.  Instead, quicken your tempo and leg drive mile 6 or 7.  This isn't as easy as it seems.

I have the tendency to go out to hard and die at the end, but have been working on running stronger and faster the second portion of my tempo workout days in preparing for my half on May 1st.

Half Marathon

There are many different types of road races to train and prepare for.  These can range from a 5K to a full blown marathon.  I've done countless 5K's, 8K's, and 10K's.  Now I'm trying my hand at a half marathon come May 1st in Palos Heights.

I've been training for this race for the past 6 months and will begin to tailor this blog towards the journey of my endeavors leading up to the big day.

The link to this race is posted below.  It isn't too late to sign up either.  Don't feel intimidated or think you can't compete in it since 13.1 miles may seem "impossible."  There's no such thing as impossible!  There are going to be all types of runner's and walker's there.  Yes, I said walker's.

Get pumped, you're about to receive some great insight from not only me, but also from some semi-pro runners and runner friend's which have given me advice which has helped me become a better and more efficient runner.

First Midwest Half Marathon  

Searching for a Running Route

Check out the following link:  Running Routes

This link will take you to the best running route resource on the web.  You'll find running routes throughout every state and many countries even.  You can even post your own route and add it to the list.  I highly encourage you to give it a look. 

Why Run???

I don't know how many times I've been asked by people "why do you run so much, where are you going, what's the point?"

When I hear this all I do is simply smile and say running basically makes me whole.  Yea, yea, yea I know that sounds so corny, but it's true.  There's nothing better than going out on on the open road or trail and just let your feet and legs go and go.  There's just something so refreshing and peaceful about the whole thing.
All runners know what I'm talking about right here.

If you're skeptical, give it a shot.  Go out for a few miles and get back to me.  Once you hit the pavement or dirt you'll be anticipating for the next day's run, then the next, and so on.

I can't wait to hear how your run went.  In fact I'm heading out in a bit myself.  Maybe see some of you out there!  

Hydration is Key to Success

Many people think they're hydrated enough before a training run or a race just to find out they begin to feel light headed, sluggish, and cramping up half way through. 

Some helpful tips are:

- Drink 8 to 16 ounces of cold water/sports drinks an one or two hours before a run.

- If you're like me at times and didn't hydrate properly drink at least 4 to 8 ounces of fluids 15 to 30 minutes before heading out.

- If possible try to drink 4 to 6 ounces of water every 15 to 20 minutes throughout your runs, especially longer ones over an hour.  Also, sports drinks like Gatorade are good choices to drink to get sodium and electrolytes back into your body.

- Post run drink enough so YOU HAVE to use the bathroom within 60 to 90 minutes of finishing your run.  8 to 24 ounces is fine for most runners, but can vary from individual to individual.

* For further reading on hydration tips check out this link on "Runner's World,"     
  
  Hydration For Runners  

Nutrition Tips For Runners

Your body's like a fine tool automobile.  To get the most out of it you need to go in for regular check-ups, change the oil, and take care of yourself both mentally and physically.

Getting plenty of sleep, keeping hydrated, and eating right are just a few ways which will help keep your energy up to train longer, harder, and faster.

Here are a few foods you should be eating as a runner:

Complex Carbs- whole grains, whole breads, unrefined pastas, vegetables, potatoes
Protein- chicken, tofu, eggs, nuts, fish

Fats- monounsaturated fats such as olive oil, flax seed oil, canola oil, avocados

Balanced Meals- Runners should think of breaking down their nutritional diet in percentages:

     - 20% fats
     - 60% complex carbs
     - 20% proteins

For further information check out the following website made just for runners like you and me:

Nutritional Tips For Runners

Asics Nimbus 13 Cushion Shoes

Asics Nimbus 13 Running Cushion Shoes are one of the premium cushion shoes out on the market.  These are one of the best running shoes for runners who are neutral runners which means they don't run heel-toe like stability runners do, but distribute their weight more evenly on the mid-sole to the forefront of their foot.  The retail of these shoes are about $125.  You can find them cheaper if you buy an older model or search on ebay though. 

Asics Kayano 17 Stability Shoes

Asics Kayano 17 Stability Running Shoes has an inner gel system in the heel which provides more sustainability, and as a result there is less impact on the feet, knees, and legs.  The retail of these shoes range from $130 to $145.  You can find them cheaper if you buy an older model or search on ebay though.    (These are one of the shoes I personally train in and think they're the best out there on the market).

Selecting a Pair of Running Shoes

Selecting the right pair of running shoes is essential to your success as a runner.  Without the proper shoe you're more prone to injuries which will effect your training and running abilities.

There are two basic types of running shoes, STABILITY and CUSHION.

Stability shoes help reduce over pronation or excessive inward rolling of the foot which most runners do when running like heel to toe.

Cushion shoes are for those who have a neutral foot plant when running such as striking more on the mid-sole of your foot to the toes when pushing off in running stride.

The majority of runners pronate and should be fitted for a stability shoe.  If you're unsure if you pronate or don't talk to a running specialist at a running store, or someone who has been running for a long time, like myself!

Trusted running shoe brands are Asics, Mizuno, New Balance, Saucony, Nike, Adidas.
        
I personally train in Asics and Mizuno running shoes.

Running For Kicks Turkey Trot 2010 (Palos Heights)

 

2010 Running For Kicks Turkey Trot Champ! Only took 8 years but it was worth it!  Nothing feels better knowing all the hard work of training and miles put on those legs paying dividends in the end.   

Tinley Park Turkey Trot 2010

Me posing at the starting line of Tinley Park's Turkey Trot 2010. 

Some Races to Consider (Turkey Trots)

Throughout the year there are various months and holidays which there's an increase in the number of road races.

November is a hot month with many towns and small communities putting on local 5K's or 10K's typically called Turkey Trots.
 
For a number of years I have participated in two during this time.  Usually the Sunday before Thanksgiving is my hometown's, Turkey Trot 5K Walk/Run Tinley Park, and one on Thanksgiving Day in Palos Heights which is near Tinley Park put on by Running For Kicks, a running shoe and apparel store.
 
Both these races have grown tremendously since I first began running in them 8 years age.  There were over a thousand participants this past year in both!

I took 3rd overall in Tinley's Turkey Trot and won the Turkey Trot in Palos!  Attached are links to this year's past Turkey Trots.

I strongly encourage you to give one of them a shot, or find a Turkey Trot near where you live.  You will make new friends while working out at the same time!

Tinley Park Turkey Trot 2010

Running For Kicks Turkey Trot (Palos Heights)

Running In The USA

Running in the USA is the largest online directory of races, results and clubs.  Here I posted a link which has all registered Illinois races:

http://www.runningintheusa.com/race/List.aspx?State=IL

Many of these races are 5K's (3.1 miles) and 10K's (6.2 miles) which are great for those who are looking to partake in a race that's not too long.  Being that these races are located throughout the state you shouldn't have trouble finding one near you! 

   

CARA

CARA (Chicago Area Runners Association)

"Is a non-profit organization devoted to expanding, motivating, supporting and celebrating the running community of Chicagoland. CARA connects runners to resources that enable them to run—farther, faster, better, for life."

Check out their website, http://www.cararuns.org/
 
You'll find anything from upcoming races, training tips, running clubs, and volunteer opportunities.  

Select a Race to Train For

There are tons of races to train for ranging from those on the track to a marathon. I'm currently training for one on May 1 in Chicago. I've been training for the past 6 months for this one particular 1/2 marathon (13.1 miles).

Of course I've done other smaller races along the way as check points to see how I'm progressing throughout.
For beginner runners select a 5K to train for a couple of months down the road. Then once you complete that race select another one to try your hand out, and aim to improve upon the time you ran in the previous race. Keep this up until you feel like endeavoring on a new adventure and challenge yourself at an 8K or 10K road race. Then try a half or a full marathon!

Just as in life you can't expect to be able to run 10 miles or even 5 miles right off the bat. It takes discipline, time, effort, and will power to improve upon your running abilities. Don't get discouraged if you have a bad race or a training one here and there, everyone goes through slumps. When this happens the easiest and most powerful remedy for this is to have a short term memory and aim for the next race or run.

Where to Begin Your Running Journey

There are all types of runners as you all know. There are those who do it to stay in shape, for personal reasons, for the glory, stress reliever, dream of turning pro, or if you're like me for the love of it. I know there are a million more reasons out there why people run, but that's irrelevant. What really matters is that you're out there doing it, even if it's only a half mile or 15 miles. No one cares, we're just happy to see you out there with us!

Seeing that this is my first post on my blog I want to let you know where my focus is going onward from here.  In this blog I'll be listing some of my successful training tips which have worked for me throughout the years.

Also, some nutritional tips such as what to eat before and after runs and races. I'll explain the difference between various training shoes and the pros and cons of each type. I'll post various races coming up in Cedar Rapids and Chicago, along with some big name ones throughout the country, too.

You'll even find YouTube videos of various runners along with action pictures of people running, neat places to run, and just plain fun pictures with a running theme!

Hit that pavement and catch you soon!