I was wondering if anyone offers one on one coaching here for a fee? I'd really like to meet with someone to sort out some issues and help me break through some issues I'm having!

I'd recommend you provide an email so interested parties could reply. You might want to try visiting a couple of the running stores around town and ask them for advice on personal coaches. I recommend finding someone who really knows running, not just your average personal trainer at a big gym. Best of luck,

--Eric

"some issues..." Maybe something that your Head Coach can help you with? Dave is a great Coach and he can provide you with a wealth of good information!

Oh, I'm sure he could. I just figured that since I was looking for more specialized info, I should be paying for it...

Just out of curiosity, what are the issues you are having?

While my ability to go longer distances has increased greatly (did the half marathon), my pace hasn't changed. I still rely heavily on a walk/run approach, and my ability to run longer pieces without taking walking breaks hasn't really improved. Regardless of the distance, I have a steady 12:30 pace. I'd love to be able to run a whole mile without slowing to a walk, and I'd love to get my pace down a bit too. My heart rate still climbs to 170+.

That's it in a nutshell!

Sure... btsylynn76@comcast.net

Kudos determined76. I think there is a level of patience involved in this. AC Jess is having a breakthrough but it's her 4th year w/ nothing during first 2. Running fast and running long are two different things.

I think run/walk programs are great for finishing the marathon in pretty fast to respectable time. I'm not sure how run/walk impacts your training re: speed endurance over greater distance. Ask if slowing down a little is and running longer would help.

It could be base work is still needed. It could be speed work is needed. It could be tempo runs are needed. If you know your zones you're on the right track. If you don't....you'll need to get that measured. JR Malpass is the man.

If you're not practicing going faster....you won't get faster. If there's no variety in your running, you won't get faster.

Finally, there's a coach in town by the name of Bob Williams. He's like the "Coach's Coach" for Portland area...a UofO grad who ran for Bill Bowerman. I have his card at my office if you need the number.

Closing thought. There's soooo much to learn and consider in running it starts out innocently enough but the more you learn...the less you realize you know. I wasn't ready for a coach for 6 years it helped but it was expensive. I don't have one at the moment. You've paid for Portland FIt...utilize the resources there. If AC's and Coaches start referring you to a person, then you might be asking too much...if they're not...you could be save a few thousand dollars when it's all said and done. (My neighbor's running partner is their coach...they get elite advice for free...of course they pay in sweat b/c they train with him)

Tony

Are you new to running? Is this your first attempt at increasing your mileage? If so, I wouldn't worry about pace so much, that will come. It's important to focus on slowly building miles so as to avoid injury. Trying to increase speed and miles at the same time can spell trouble. Also remember we are all different --- and we all can run different paces from the get go. You will get faster, but it takes time. Years even. Just enjoy the steady improvements you are making already. Perhaps after Portland you might want to consider some one on one coaching. You are very wise to look to more knowledgeable people. All to often runners try to do too much too soon and end up hurt.

Good luck and congrats on finishing your first half marathon!!

Megan

Megan is right -- trying to increase both your distance and your speed at the same time is risky. The traditional plan is a "periodized" training program. So right now you are "base building" -- teaching your body to go long. During the offseason, you can work on speed training by doing shorter distances (even intervals or circuits) at a faster pace. Next season, you can bring it all together and have a faster marathon.

But as folks above have said, the first marathon is not a time to experiment with everything at once. Life is a marathon, so take your time and enjoy the process. You'll get a lot more out of it.

Yep, new to running. Before I joined Pfit this year, I was training on my own. I set very unrealistic goals, and trained myself right into burnout and injury. Then I moderated alot, and have run pain-free since. I am enjoying running alot, and hope to come back to Pfit next year in a little better position than I was in when I started this year!

There are two fundamentally different approaches to developing speed at marathon distance.

1. Develop speed at shorter distance (e.g., 10K), then increase length of runs

2. Build base of long distance running, then develop speed.

To me, #1 makes a lot more sense, intuitively, because it takes less time to develop speed over short distances; however, I don't know anyone who has done this method with marathoning in mind. I know that #2 works because many people including myself have done it successfully, but I think it takes longer.

To truly build base mileage such that you will fully develop your running speed takes a year or more. Doing occasional speedwork along the way keeps you sharp, but putting in those miles is like putting money in the bank, even if you're not getting faster. Once you peak out your mileage, you will start seeing some speed increases.

As for coaching, as AC Tony notes Bob Williams is the best-known local coach. If you go to the track at Duniway Park Tuesday evenings at 6pm and ask around, you'll find him there. Keep in mind that you'll probably spend as much on a coach in a month or two as you do for an entire season of Portland Fit.

Based on a cursory read of your posts, though, I would strongly encourage you to read up on marathon training. The truth is that it isn't rocket science, and a diligent person can certainly improve on his or her own without professional coaching. Books such as "Advanced Marathoning" by Pete Pfitzinger and Scott Douglas and books by Dr. Jack Daniels will give you a very thorough background in marathoning. Until one gets a good understanding of the concepts, it can be difficult to submit to a rigorous training program.

As noted by John, I'd recommend focusing on finishing one marathon and learning from the experience. If you go around the finish line area of the Portland Marathon and ask people what they would do different in training for their next marathon, I guarantee you that the most common answer is that they would do more long runs. It's funny how intuitive that seems once you've run your first 26.2-mile race.

The CSS program that's part of Portland Fit is intended for folks with marathon experience, and from my comments above perhaps you can see why it's not intended for novices. Please don't hesitate to ask for any advice from folks on the board here or (better yet) from your color group coaching team.

Finally, the biggest thing you can do to achieve your goal is to train year round. Running in Portland in the winter isn't too bad the vast majority of the time as long as you have the right gear. There is a tremendous cumulative effect to training for marathons, so don't backslide in the off-season and you'll be way ahead come 2008.

I agree with a lot of the other comments here. Before you invest in a coach, use the resources here as part of the Portland Fit program first. One thing to be careful of though is do some additional research before you commit. We made that mistake when my wife wanted to get some triathlon training. The first person she talked to didn't listen to anything she said (she was not a runner). The first group run that he wanted her to do was an 8 miler at 8 min pace. If you get dropped you're on your own. Which part of "I'm not a runner" did you miss???

There are several well known coaches out there that would definately advocate the run/walk approach for a first time recreational marathoner. So what you are doing currently is a great way to get your feet wet and get a feel for the races and the distance. It takes time and patience to make the improvements. You will have many breakthroughs and just as many "stale" periods as a beginner. The key for you right now is consistency. Learn to feel the pace. Every now and then ditch the HRM and the watch and just run.

Has anyone ever looked at your form and helped you with that? Form, especially how you breath, can make a huge difference, but again, it takes time and patience to make the changes and see the improvements. I was very fortunate growing up, I had this guy by the name of Mike Manley coach my form when I was in Junior High (some 25 years ago). I'm making a comeback to running this year, and the emphasis from my coach (I work with a multi-sport coach since I also wanted to do Duathons) was building the base and being patient. The HR came down, the pace is very stable, and the endurance is building. I also had many years experience as a runner, so most of this did come fairly easy to me.

Hang in there, you are on the right path!

Hi Determined76,

The part about staying at 12:30/min and heart rate hitting 170+ got my attention.

You may be working too hard which will keep you slower.

Here are some suggestions that might help:

Get a downloadable heart rate monitor, Polar 610, 625. I am not sure what model of HR monitor you have now.
Get a V02 test from Yellow Coach JR. You will be surprised at what your aerobic and anaerobic thresholds are.
Get into one of Eric's Heart Rate classes.

I was very suprised at my aerobic and anaerobic numbers and now am working in that range trying to build up. Knowing my numbers I realize that I have been pushing too hard. That explains why I have gotten sick the last 2 years in mid July and missed the marathon those years.

It takes patience to keep your HR above the aerobic and below the anaerobic numbers.

One thing I did several years ago was run only to the speed where I could breathe only through my nose. That does keep you under the anaerobic heart rate. When we get impatient and want to keep up with people we start mouth breathing and that also causes an increase in heart rate. I did get some coaching in 2005 and one of the things the coach had me do was breathe through my nose when running. We did work with heart rate and I was supposed to keep it under 145. My VO2 test results show that I should be running at an even lower HR than that.

I hope some of this helps.

Michael

Hi Determined-

Recently a friend asked me for some advice about an injury and my first question was "What is your ulimate goal?" Is it to finish a marathon? If it is, then remember, step one to that goal is just making it to the starting line.

AC Tony mentioned that I'm having a "breakthrough" year, and I guess I am. My first two years were pretty much train wrecks. I'm not sure how I made it to the start line of my first marathon, but I did. Actually, I know how I made it there. Determination and Portland Fit. Sure, I was a heck of a lot slower than my ego would have liked me to be and you better believe there were long streches of walking, but what was my end goal...TO FINISH. Not to finish in under 5 hours, not to not take walk breaks, my one goal was to just FINISH.

Now I'm four years in. Last year I found that I actually started to enjoy running. This year I would say that it's really become a part of who I am. I did the HRM training last year and have a good idea of where I should be. I wasn't ready for it in year 1 and 2 - just learning about running and all the mental games was enough those years.

I guess my advice to you is to give yourself time to just get used to running. Do this first marathon. Make it to the start and the finish line of the marathon. Follow Portland Fit's schedule, do the benchmarks, stretch, hydrate, take care of yourself, talk to the coaches, get inspired, inspire someone else, and try to have some fun out there. Remember that a very small percent of the population trains and runs for marathons. We are all just ordinary people doing an extrodinary things (okay, with the exception of Coach Dave...he wins marathons - get your inspriation from him!).

Don't put too much pressure on yourself. If you do, you'll just end up like I did this year at Helvetia...scowling the entire last mile, watching my watch like a hawk, and forgetting to have fun and bask in the acomplishment of finishing.

Cheers!
Jess

Jess, you so got it.
Maynard