Smoking & Running & Half Marathon Prep

[DazedandConfused]

I'm currently running 3-5 times a week for between 40-80 minutes (depending on the weather and my level of hangover - go further if I feel rough!).

I run with a HRM and will generally run at avg of high 150s / low 160s if on a shorter run & a bit lower if longer. Not entirely sure on speed, but if I feel like I'm going hard it's approx 5 min per KM (so not very quick).

Other than the fact that I'll stop looking as cool, if I were to quit smoking (15 a day) does anyone have a view on how this would affect my running: increased speed / duration?

Separately, if I were to enter a half-marathon - how much more training would I need to put in i.e. how far should I be running in preparation (Note: currently I feel shattered after all my runs regardless of duration which seems a bit odd - but I think I must be subconsciously adjusting my speed to allow me to complete - does that sound feasible?)

Cheers

D&G

[dave_s13]

Stopping the fags isn't going to do you any harm is it. Try it and see. If there's no difference start again.

My dead simple and unscientific 1/2 marathon training advice is to do 30min fast(ish) runs mon-wed-friday. Sunday do a long run. Start with 60mins and build it up so you can be out for a couple of hours. Do that for 8 weeks running up to the event.

Don't do any running 3-4 days before the marathon.

It's difficult to fit training in with drinking, kids, wife and smoking though.

[goldblum]

I gave up smoking 3 years ago and entered my first half marathon 4 months later.It will take this long for you to fully (99%) regain use of your lungs,although you will feel the benefits of not smoking within a week.Like you I already ran and smoked 10 - 15 a day.Main difference now is stamina.A bit quicker but no great shakes!
In fact I ran the Buxton Half last weekend in 2 hrs which was slower than the year before!If you're hoping for an incredible difference it won't happen,but it will be easier and you will recover quicker.



Perhaps you're running too often at the moment.Cut it to 3 times a week.That's enough for a half.There are two distinct training plans for a half..

1. train simply to finish

2. training schedule for a good time goal

Which are you training for?

[DazedandConfused]

Goldblum,

I would be aiming for a decent(ish) time somewhere in the mid-field (I'm too competitive by nature just to be happy with just completing, but know that I'm never going to be an elite runner).

Looking at the completed times for my local 1/2, a fairly decent time looks like @5min per KM so 1:45 (top third). Unfortunatley, that's about as quick as I can do 5k at the moment so would probably be unrealistic: so I guess I'd be targeting <2hrs? (or is that too easy - what would you consider a good time?)

Your experience is a bit annoying though - I thought stopping smoking might speed me up: read that your heart rate should decrease by 10-20 bpm which would give me that much extra to work with!

In regards to frequency, I run when walking the dog: not sure he'd appreciate me not taking him out as often - but I could vary a bit more.

How long do the training schedules typically last? would it be feasible for the Royal Parks in Oct?

D&C

[ewenm]

Plenty of schedules available online - try www.runnersworld.co.uk for some options.

[goldblum]

Ok...most training progs for a half are from 8 - 12 weeks so you'd be fine by October.

Just walk the dog instead of running! It's about RECOVERY.

Stopping smoking WILL speed you up - but in the long run.

A good result would be to finish your first half.But yeah,1:45 is fast.25 mins for a 5k isn't too shabby,
but when extrapolated to give a 13.1 mile time it will lower considerably.Easier to work out a
potential 13.1 from a 10k.

Ewenm is correct,check runnersworld.

[ewenm]

goldblum said:

Ok...most training progs for a half are from 8 - 12 weeks so you'd be fine by October.

Just walk the dog instead of running! It's about RECOVERY.

Stopping smoking WILL speed you up - but in the long run.

A good result would be to finish your first half.But yeah,1:45 is fast.25 mins for a 5k isn't too shabby,
but when extrapolated to give a 13.1 mile time it will lower considerably.Easier to work out a
potential 13.1 from a 10k.

Ewenm is correct,check runnersworld.

My half-marathon pb pace is ~4% slower than my 10k pb pace and ~7% slower than my 5k pb pace.

[DazedandConfused]

Thanks for the replies, follow-on question:

Currently, almost all my running is in woods / fields (I have one run that includes a couple of miles of tow path but it's a pain as the dog jumps in the canal chasing ducks & swans and can't get out himself) - I assume it will be slightly easier going running on the road versus firm ground cross country but is it OK to carry on this schedule or will running on the road make a big difference e.g. will my joints be up for the extra impact? should I also be doing some road-running?

D&C

[ewenm]

Road running is much easier to run quicker on - you'll go quicker with the same level of effort. I'd not worry about doing lots of miles on road in training - it might be worthwhile doing a couple of road runs to make sure you don't have a bad reaction to the tarmac pounding but I wouldn't worry too much about it.

Loads of advice about training, racing etc in The Running Thread

Edited by ewenm on Monday 14th June 17:10

[goldblum]

Road is just about the hardest surface.You will have aches and pains until you get used to it,this is normal.

Your running WILL improve palpably when you quit the cigs,and energy levels will skyrocket.

[dave_s13]

JDMFanYo said:

OP

This is the training programme I will be following.. I'm starting tonight

http://www.bristolhalfmarathon.com/areyoufit/train...

Tempted to use the iphone app 'every trail' to monitor distances and times, I can download it to a spreadsheet (I'm a PC) to then check up on my progress.

My background experience on running is sod all. I do a bit of cycling (3x 20 miles a week) so I'm hoping this will help a little bit, but I'm not going to be unrealistic, I'll probably be feeling like death when I get in later.

I bought some swanky shoes from sports direct which were on offer, so this ought to help.

Unlike you though, I don't smoke

Edited by JDMFanYo on Tuesday 15th June 19:40

That is bks (with respect).

Follow my plan above, easier to get your head round, and it'll still work!

[dave_s13]

JDMFanYo said:

Dave,

I admittedly scanned over most replies, but yours sounds pretty simple, I like it.

I haven't set off yet, I'm allowing some food to go down. Will a 30 minute jog suffice an hour after I've eaten?

Depends what you've eaten, how much and how many beers you washed it down with

I personally cannot run after food in the evening. You'll find if you go out before your meal you won't feel like eating as much when you're done.

But, everyone is different. If you feel up for it then give it a go. You might get a stitch/cramp or discomfort in your gut though. Suck it and see.

Good luck.