Ask Jim

Welcome to Ask Jim

Jim answers your questions about race training.
Got a question? Email Jim! at: jburnett551@gmail.com

  • Written by Jim Burnett
    Ask Jim has a Training Schedule for you!

    How long should your weekend long runs be as you prepare for CBHM?

    I suggest running timed runs as follows. Run out-and-back routes so you know to turn around when half the time is up.

    During your warm up start really slow, even walking is good.

    Give you body a chance to get the juices flowing gradually, then slow it down during the cool down to begin the recovery process.

    April 13-14     60 min: 15 min WU, 30 min @ race pace + 1:30-2:00 mpm, 15 min CD
    April 20-21     90 min: 20 min WU, 50 min @ race pace + 1:30-2:00 mpm, 20 min CD
    April 27-28    60 min: 15 min WU, 30 min @ race pace + 1:30-2:00 mpm, 15 min CD
    May  4-5         120 min: 20 min WU, 80 min @ race pace + 2:00 mpm, 20 min CD
    May 11-12      60 min: 15 min WU, 30 min @ race pace + 1:30-2:00 mpm, 15 min CD
    May 18-19     90 min: 20 min WU, 50 min @ race pace + 1:30-2:00 mpm, 20 min CD
    May 25-26     60 min: 15 min WU, 30 min @ race pace + 1:30-2:00 mpm, 15 min CD

    It’s all about patience and restraint as you prepare for a half or full marathon. You want to get to the line fresh and injury free so you can enjoy the race.

    ~ Jim

  • WEEK 1
    Monday – easy run, Tuesday – easy run or cross train (bike, hike, walk), swim, Wednesday – intervals on the road or track or do a hilly run, Thursday – rest day, Friday – easy run, Saturday – easy run or cross train, Sunday longer run.

    WEEK 2
    Same as week one except your total mileage for the week should increase by 10-15%. You can switch up a rest day with an easy run day, just be sure you leave at least three non-quality workout days between your two quality days.

    WEEK 3
    Same idea. Up your weekly miles by 10-15% and follow the same pattern of quality days followed by easier days.

    WEEK 4
    Same schedule except run comfortably during your quality workouts (no huffing and puffing) and decrease your weekly mileage from week 3 by 20%. Be patient and let your body take a break during week 4.

    WEEKS 5-8
    Follow same weekly pattern as weeks 1 – 4, increase weekly mileage by 10-15% and cut back on quality workout effort and on weekly mileage from week 7 by 20%.

    WEEK 9-12
    Follow same weekly pattern for the third 4-week block except week 12 is “taper week”.

    WEEK 12
    Taper Week
    Monday and Tuesday – easy run < 6 miles followed by 4 - 8 x 50-100 meter “strides” (accelerations to a little faster than race pace)

    Wednesday – “fartlek” = after warm-up jog of not more than 1 mile, then run alternating bouts of 1-2 minutes at race pace, followed by 1-2 minutes jogging, ending with a cool-down of not more than 1 mile, for a total of between 5 – 10 miles, depending on your fitness level. Less is always better than more during “taper week” but you also want to run short bursts at race pace.

    Thursday – Saturday: no more than 3 miles easy run with 4 – 8 x 50-100 meter ”strides”. Run “tall” and relax…

    Jimmy’s Magic Formula may look very familiar to you or it may look like Greek. Feel free to post questions on the “Ask Jim” blog or email me directly with questions about your training.

    ~ Jim

  • Written by Jim Burnett
    Intrepid Runners, Now is a really good a time to start thinking about the first Sunday in June, the annual running of the Covered Bridges half Marathon.

    Think – half marathon preparation, 13 weeks to go…

    Yes, the 28th running of the Covered Bridges Half Marathon is a mere three months off. Remember, back in December, when you sat staring at your computer waiting, like Gary Cooper in the showdown in the classic western “High Noon”, to pull the trigger on your mouse and register for the most coveted high marathon in New England (world)?

    Well, you are “in” and now it’s time to make your journey satisfying and memorable (for all the right reasons). We can do this. I want to help.

    2016’s race was my most enjoyable half marathon ever. Why? I let my body do what I had prepared it to do and “I” just went along for the ride. Easy for you to say, you say? Well, I say anybody can enjoy a half marathon from start to finish whether it’s your first or your 100th.

    And, here’s the secret = set a reasonable goal, start training early, be patient and don’t over train.

    If there is one thing I have learned from 60 years of running, and I’m somewhat embarrassed to say it took my stubborn self a long time to get the message, it’s that recovery time is just as important as training time. The road to running fitness is not a straight line: You don’t run straight up the training pyramid to get to the top. No, like a climber acclimating herself to climb Mt. Everest, you establish a base camp and you climb up a little, then climb down and rest, then climb up a little higher, until you are ready to take one last break and then go for the summit.

    “Periodization” is the fancy name for this training technique. A rule of thumb is that it takes your body about three weeks to adapt to applied stress (quality workouts). This adaptation by your body is also called “training effect”. Picture the elevation profile of an ascent up a mountain (your training pyramid). In this case it’s a 12-week climb. Within each week you schedule 2 quality workouts (intervals, hilly runs, longer runs with “tempos”) surrounded by easy runs and rest days. Within each one-month block, you increase your weekly mileage gradually for three weeks, then you back off for a week. The 3 one-month blocks (12 weeks in all) follow a similar pattern with the exception of the last week of the third block, in which you taper back your efforts and prepare for the big day.

  • Vermont Hills?

    Q: Hi, Jim – I live in Dallas, Texas, and am coming to do the Covered Bridges Half with my daughters, one who lives in Boston and her sister who lives in Hanover, NH.  We have a training plan to follow separately, but Dallas is very flat and I am wondering about the elevation and hills (mountains!) there and being prepared. I have done the NYC Half and the only hills were in Central Park for the first half, and I am a little worried about the route there in Vermont being hard and hilly the whole way. Would appreciate any advice and am looking forward to at least trying to do it!    Lucy

    A: Lucy,
    CBHM is a fast course. There are hills but the overall drop is about 200′ from start to finish. I would call most of the hills (at 3, 4.5 and 5 miles) to be rolling with 30-50 ft elevation gains each. There is a short (250 meters) steep (100 ft gain) hill at mile 8 but you are rewarded with a rolling mostly downhill running after that. Save a little for the hill at mile 8 then cruise home.

    If you really want to be “ready”, find a bridge or overpass in TX with a 50+/- ft elevation gain and do some hill repeats once a week but don’t overdo it.  Jim

The Upper Valley Running Club is organizing a series of Saturday training runs on the CBHM course leading up the race day. Watch the UVRC Meetup site for upcoming details.

https://www.meetup.com/Upper-Valley-Running-Club/

 

From HalfMarathon.net

Before starting any training for running the 13.1-mile half marathon distance, whether it’s in an organized race or on your own, you should be regularly running approximately 10 to 15 miles per week.

If you’re a beginning runner, it’s always a good idea to consult your doctor before starting anything as strenuous as training for a half marathon, especially if you’re over age 35 or 40. With that in mind, below is the training schedule that the publisher of this site has followed in past races, one that’s worked out well.

It’s based on a simple philosophy — using the mid-week runs for conditioning and feeling out your proper pace, and using the once-per-week long runs to get you mentally prepared for running 13.1 miles:

Week Mon Tue Wed Thu Fri Sat Sun
1 off 3 miles 3 miles 3 miles off 3 miles 4 miles
2 off 3 miles 4 miles 3 miles off 3 miles 4 miles
3 off 3 miles 4 miles 3 miles off 3 miles 5 miles
4 off 3 miles 5 miles 3 miles off 4 miles 6 miles
5 off 4 miles 5 miles 4 miles off 3 miles 7 miles
6 off 4 miles 4 miles 4 miles off 4 miles 8 miles
7 off 4 miles 6 miles 4 miles off 4 miles 9 miles
8 off 4 miles 6 miles 4 miles off 4 miles 10 miles
9 off 4 miles 6 miles 4 miles off 3 miles 11 miles
10 off 4 miles 5 miles 4 miles off 4 miles 12 miles
11 off 4 miles 5 miles 4 miles off 3 miles 6 miles
12 off 3 miles 5 miles 3 miles off 2 miles 13.1 miles!

Rest Days

Especially for beginning runners or those who may be experienced at running but training for their first half marathon, it’s important to take two days off from running during the week to allow your joints and muscles adequate time to rest.

I’ve always taken two days off during the week, on Mondays and Fridays, as that allows a day off after your long run as well as a day off after your three mid-week running days.

Water

On your weekend long runs, make sure to bring plenty of water to drink after your run and during your run. It’s important especially when your long runs start reaching distances of seven, eight and nine miles or longer, to have water at the mid-point of your long run as well as at the end.

Sports drinks such as Gatorade or Powerade are fine as well, but you can’t go wrong with water. Also, this will get your body accustomed to what your race conditions will be like, when you’ll be able to have water most likely at every two miles in the race.

Walking & Taking Breaks

If you feel the need to walk or take a break in your long run or during any of your training runs, by all means don’t feel guilty or hesitant about doing so. Especially for beginners, the goal is to complete the race more so than to compete, and when finishing is your goal, it’s perfectly fine to take walking breaks here and there.

Listen to what your body is telling you, as it’s quite possible that perhaps you’re trying to maintain too fast a pace; consider slowing yours or using the run-walk method popularized by Jeff Galloway.

Consult the Experts

Remember that the training schedule above is just one recommendation on how to structure a half marathon training plan. You should also consult the training schedules put together by the famed and highly accomplished runners Hal Higdon and Jeff Galloway for more perspectives on how to train for this enjoyable and challenging race distance.