HIM in 2010, need advice re running

How well do you recover from today's runs?  If you're popping Advil, icing, and otherwise hobbling around after each run, adding a fourth run probably isn't the right solution.  Running is probably the place where triathletes are most easily injured from overuse and/or improper training.  Build slowly and allow enough time to recover.  You're talking about building to a half-marathon in a year (actually a little more than a year).  You'll eventually need to build up to a 10+ mile long run.  When you've built up a long run to 6+ miles and can still recover quickly, you might add a 4th run to the schedule, but at that time, you'll probably want to s/b more than once a week too. 

I think you can do it.  Just take it slow and avoid injuries as you ramp up.  Maybe, try to get to 6 miles by Febuary and 10 miles by July.

You could also try run/walk method.  I was injured a year back and the PT said for me to run / walk...help mix it up.  I have gotten faster doing this and knock on wood...injury free during my training for IM.  I warm up with a 10 min walk, then run 8 min walk 1 min.  EVERY RUN.  My bricks, I only walk 5 min...then back to the 8 min run, 1 min walk.

my races - HIM, IM I walk 5 min...then 8/1. - I started at 5 minutes, then bumped it to 8.  1 mile is too long for me to go without stopping as I am not terribly fast.  I improved my run from the same HIM last yr to this yr by 9 minutes.  granted a lot of factors...but felt good through the entire race.

I know it doesn't work for everyone, but it is a good option I think.

Good luck!

Ann

Hey Kiri,

I see that you're in Portland.  Foot Traffic has a great half marathon training program that they do twice a year.  The fall one trains folks to do the Run Like Hell in October, and the spring one prepares people to do the 4th of July flat half on Sauvies Island.  It's designed for both seasoned and beginning runners.  They have a 12 week program to get you up to speed to do a half.  You are in great shape to start it since you can do a 5k right now.  Their program has people run between 3 and 7 times a week depending on fitness, with most people being successful working up to 4 or 5 times a week.  It may be worth looking into.
Erica