Tag Archives: Running

Half Marathon Training and Finding A Faster “Easy” Pace

Training for a Half Marathon, and running quicker on eays runs than before

Ambivalent about forming any 2021 training plans, I decided none the less to use one of Garmin’s automated training plans to build up for a hypothetical half marathon by the start of next year. Being in shape to run a half by January would get me in line to be ready for a late spring marathon… if coronavirus allows it to happen.

(Incidentally, BBSC Endurance currently plans to host the Lake Mead Marathon, Half Marathon and other races on January 9, 2021, which incidentally fell 18 weeks after I had started the half marathon program. So, if that Half Marathon happens, it would be a good goal race. We’ll see.)

Garmin’s automated training plans prep for either the 5K, 10K, Half Marathon or Marathon distance. You select a desired training schedule and time goal. You choose from one of three coaches, whose identity determines the algorithm that automatically prepares your training schedule. Garmin then has you do a brief 5 minute “benchmark run” to estimate your current fitness, from which your initial workout distances, intensities, schedules, etc, are set. This benchmark also clues you into how realistic your chosen pace goal may be.

I’ve built my own training schedules for years, but for many reasons decided this time around I’d prefer to let Garmin build it for me.

  • I have more schedule flexibility.
  • I’m doing other strength and cross training
  • Garmin tends to book shorter workouts, which is easier to get done.
  • I’m studying for certifications and working on other projects.
  • I wanted to train and build volume, but didn’t want to worry too much about how to go about it.
  • Not to mention… with coronavirus cancelling everything for a while, I had nothing to lose in trying things this way.

So this time around I used an automated plan.

Garmin’s three choices for coaching styles are:

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How I Hydrate (Especially Around Hot Desert Runs)

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Since I now live in the desert, the higher altitude fringe of the Las Vegas Valley, I’ve gained a lot of experience in running in these hot and dry conditions. To do well running in these conditions, i obviously had to learn how to hydrate effectively.

Workout hydration is a delicate balance. You need to hydrate to avoid the performance (and possibly health) damaging effects of dehydration. But if you consume more fluid than you need, you’re simply going to end up needing the restroom/toilet too often too soon to be worth the trouble.

Over my years of running I have through trial and error developed a useful approach to hydration that running in the hot Vegas desert has helped me fine tune into a reliable methodology.

It is worth noting that training with some degree of very mild dehydration can be useful for developing aerobic fitness. The line between useful and detrimental is very fine, not to mention the line between proper hydration and needlessly overloading your kidneys and bladder. You also must bear in mind that carrying hydration adds weight to your body and will to some subtle degree slow you down on your run.

Thus I don’t mind being a little “dry” during a training run, whether it’s an easy run, a harder speed workout, or a long run. However, I want to avoid tipping over the edge into performance loss from dehydration.

So, my objective is to go into a training session with a rudimentary amount of pre-run hydration, then hydrate as needed during or after the workout.

My Keys to Hydrating Workouts:

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The 80/20 Running marathon plan: What’s It Good For?

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Matt Fitzgerald’s 80/20 Running (2014)

Matt Fitzgerald’s written a lot of books, and a lot of them are good books. He’s one of this generation’s great minds when it comes to endurance training.

He is also one of the champions of 80/20 Endurance Training, the approach found by Dr. Stephen Seiler to be the most efficient mix of easy and hard training. In a nutshell, 80% of your training is done at easy intensity and 20% is done at harder intensity.

Fitzgerald’s aptly titled 2014 book 80/20 Running is an extended research guide on how he and everyone determined that 80/20 training was the optimal blend of easy and tough workouts.

And as you’d expect, the book includes a set of training plans broken out by difficulty for every major racing distance, from the 5K and 10K, to the Half Marathon and the full Marathon. I want take a look at the Marathon training plans.

As usual, I’m not writing this as a review of the book… though I will freely admit that I love the book and, however dated it might be, I highly recommend you read it if you’re a serious distance runner. Triathletes will get just as much from his more recent 80/20 Triathlon, which adapts the principles to training for the three-discipline endurance sport.

And I will offer this important caveat: Fitzgerald makes it clear that he believes you should take the listed workouts in his book combined with 80/20 principles and create your own training plans based on your needs. So to review this training plan is fundamentally undercut by the fact that they are merely written as templates or samples, something to follow if you just for some reason cannot or won’t make a training plan of your own.

However, given the plans do mirror many of Fitzgerald’s general principles regarding scheduling workout and training progression, I’ll go ahead and review the marathon training plan anyway.

Do note that the training plan, not to my knowledge available in the public domain, would either way require that you have the book 80/20 Running. The workouts are listed only by title, and the finer points are outlined elsewhere in the book. So, you need the book to follow the plan.

The Nuts and Bolts:

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10+ Thoughts on Building Training Breaks Into Strength And Endurance Training

Runners typically train for a race through 8-24 weeks of focused, progressive training, then take a break of either reduced or no running for some time afterward.

It just occurred to me that:

  1. People who primarily strength train as their exercise never train like this.
  2. Many who strength training typically see their development and progress hyperbolically slow after training for some time, and take for granted that this is normal.
  3. Serious runners also see their progress hyperbolically slow after years of mostly continuous hard training for some time, and take for granted that this is normal.
  4. Except for a weeks/months long “offseason” where they basically don’t train at all, most serious runners train continuously for their entire season with few, often brief planned breaks
  5. Runners could benefit from peak-and-valleying their training season in the style of a 12 month grade school. Basically, you ramp training around recurring goal races, with the plan to downscale training in the week(s) following those periodic goal races.
  6. Strength trainees may see more progress if they were to build regular periodic training breaks or “de-loads” into their training. Basically, progress training as usual for 8-24 weeks, then take a week or more where training stops and/or volume (whether reps, weight, frequency, or all of the above) are substantially, pointedly reduced. You rebuild, re-load energy and drive, then resume training a few days/weeks later really to attack the weights/road/water/bike/etc.

6a. Unplanned breaks like injuries and other life emergencies don’t count. Your body and mind are taxed and have to heal in other ways during breaks like these, and aren’t as fully available to rebuild and heal the way they do during a conscious, planned break in training. Sure, some recovery can happen, but imagine how you feel after a very stressful vacation. Are you “refreshed” and 100% when you go back to work or school?

  1. I imagine a lot of the stalled progress in muscle growth and other “GAINZ” most strength trainees experience would cease to stall if they consciously built to a scheduled peak over weeks/months, then made a point to take a 1-2 week break afterward before resuming.

7a. Fitness loss is minimal during a 1-2 week extended break. As distance running’s Hanson Brothers have attested, the body tends to reap direct benefits from a key workout (and conversely, experiences a loss of fitness from a lack thereof) after 8-12 days. You can probably take a week off before resuming training and experience little to no loss in strength/fitness from where you left off. Two weeks off, and the loss would be very slight, to the point where after a couple weeks of gradually resumed training you’d be back to where you had left off.

  1. So now, I’m looking at you, runners. Many of you have the right idea, where you start training mainly to run a goal race, train hard for that 8-24 weeks, then run your goal race and take it easy for a few days/weeks. There are certainly many things you could do better, but you have the right idea.

8a. And then there are some of you who continiously train, and train hard every week. You don’t take many planned breaks, maybe after a marathon or a longer race, but otherwise you’re doing high intensity workouts and/or high volume almost every week. And then you’re wondering why you get injured or you constantly have nagging injuries.

8b. Some of you call them “niggles”. I call them red alarm signals that you need to take a few days off.

  1. This doesn’t mean don’t run unless you’re training for a goal race. This means your training should more consciously ebb and flow, at the very least follow a 3-5 week continuous cycle of gradually increasing volume to a peak before a week of lighter training. But what could benefit you most is longer 8-16 week cycles of gradually progressing volume, then or preceding gradually increasing intensity, before tapering and/or a goal race, followed by a 1-2 week period of reduced or eliminated training at a substantially lower intensity.
  2. Plan breaks into your training before life makes you take unplanned breaks from training.
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Listening to your body: Not just about how you feel

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The catchphrase “listen to your body” is a general reminder to pay attention to the signals your body is giving you regarding your health, energy levels, mood, pain, etc. Paying attention to this information will show you when to rest, when to push hard in workouts, etc.

But we tend to only pay attention to energy, pain signals, and our general mood. Other things we measure and observe are also information our body is giving us.

Presuming you don’t have one: Some of this info can and should be tracked using a fitness watch such as a Fitbit or a Garmin. A suitable watch tracks calories burned and sleep on an ongoing basis. They’re not cheap (typically $100-400) but they are definitely worth their cost if you’re serious about fitness and personal development.

The information this watch can give you when worn everyday provides you with not just a wealth of stats, but those stats can communicate signals that your body hasn’t otherwise been able to get through to you.

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Finally Running A Lot Again

With today’s 4.5 mile run I earned this August Rundown badge on Garmin, for running 40 miles within 2 weeks.

This sort of thing should not be a big deal if you’re running regularly. But, as I’ve mentioned before, I haven’t been running like I was before. After I stopped training due to Coronavirus cancelling everything, and since I pivoted towards strength training once I resumed training… I hadn’t been running all that much. Before beginning the badge challenge in mid-August, I had averaged zero or single digit mileage every week since March 15.

When I finished the week of August 16-22 with 14.6 miles, it was the first double digit week of mileage I had logged in 5 months. And with today’s run I finish this week of August 23-29 with 22.6 miles, my first 20+ mile week since mid-February.

Granted, I had one other practical reason for not running, aside from Coronavirus or wanting a break or wanting to focus on swolework:

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Taking A Stand(ing Desk)

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Back when I worked in Evanston, I worked at a standing desk for most of my time there. In fact, once I landed at work elsewhere, one of the bigger adjustments I had to make was finally sitting back at a regular desk again.

I imagine standing all day at work had a cumulative positive effect on my Chicago running. I noticed training got more difficult once I moved on and most of my work took place sitting down again.

Not only do your legs get more regular circulation and isometric/low-aerobic work when you’re standing all day, but standing is a more natural human posture than sitting in front of a desk, usually hunched over with your head pointed towards the screen. That’s not to say standing will absolutely correct your posture issues, but the posture when standing all day is a healthier one than if sitting all day.

My feet didn’t hurt and my legs weren’t tired. I imagine being on my feet so much in Seattle and Chicago played a role in standing all day feeling like no big deal.


I mention because after leaving my last job, I made an adjustment in my trailer. The table I work at is part of a slide-extended dinette. Though sitting felt comfortable while working at home, I not only wanted to get up and move around more, but the dinette itself isn’t meant to carry a person’s weight for hours when the slide seating isn’t fully extended.

I decided to try working while standing up, and noticed that the table is at a good level for working while standing. Thus, I basically now have a standing desk once again.

The big challenge is, after a couple years of not standing all day, my heels now begin to hurt if I’ve been standing and working for a while unless I’m wearing shoes. So now, at least in the short run, I need to remember to wear shoes before pain in my heels begins to remind me. I imagine over time this will subside as my legs and feet get used to standing more often.

But I imagine this has helped my running. While increasing my running volume, I notice staying mobile on runs has become less of a chore even as the mileage begins to stretch past my current comfort level.

Much like how standing all day helped my postural and ultimately my running stamina in Chicago, I think all the standing is beginning to show positive effects on my running in Vegas. While there’s heel pain in socks when standing at the desk, there’s no such pain in shoes or when running (mostly because my weight is towards the forefoot and midfoot when running).

So discovering a new “standing desk” at home may have been a blessing in disguise. Man was meant to stand and move about on his feet for most of the day, and now I can get back to living a more natural life.

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