First half marathon, any advice?This is a discussion on First half marathon, any advice? within the Outdoor Sports forums, part of the Off Topic Discussions category; Right now I am doing short runs on Monday and Wednesday (3.5 miles each) and long runs on Saturday (currently only 5 miles adding about ...
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03-06-2012, 09:58 AM
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#1
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First half marathon, any advice?
Right now I am doing short runs on Monday and Wednesday (3.5 miles each) and long runs on Saturday (currently only 5 miles adding about a mile a week as I have about 11 weeks until the race).
I'm also lifting weights Tuesday and Thursday with rest days on Friday and Sunday although I do a core only workout on Sunday for about 10 minutes.
My problem seems to be my pace, I never normally run very far, certainly never 13+ miles so I am like a dog without a leash. Even on the 4.5 mile run I tried to slow down on last saturday I was still running just under a 7:30 pace which I doubt I could keep up for 13 miles but who knows I guess I'll just keep stretching it out and see what happens.
My biggest fear is injury! I'm in my 30's now so I am trying to be diligent about stretching before and after, any other tips for staying off the sidelines?
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03-06-2012, 11:46 AM
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#2
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First, read Born to Run. It will open your eyes! Second, are you trying to win the Half or do you just want to complete it? My best advice for establishing a pace is to use a watch that has a function that you can set to beep every X seconds. Start out at 15 seconds and establish a "beats-per-minute" pace. Followers of the BTR philosophy will suggest as many as 180 beats (steps) per minute. Generally, this approach is more well-suited to trail running than to road racing. I'd drop to about half that pace for relatively flat road racing (although I'm not a road racer).
Are you tired at the end of your longer runs? Short of breath? Muscles weak? Sore the next day?
ETA: A final suggestion: Find yourself a partner who's close to your fitness level and has completed a few Halfs.
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03-06-2012, 11:59 AM
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#3
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Why are you lifting weights? I think its diverting muscle and nutrition from your primary goal. Your body will get better rest/rebuilding time if its only recovering from running.
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03-06-2012, 12:38 PM
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#4
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Do you have a good pair of shoes?
I was running in what I thought was a good pair of running shoes, Nike FreeRuns, and they ended up giving me shin splints. I've ran for years and this was the first time I had to deal with them.
I went to a local store that specializes in running shoes. They put me on a treadmill, video tapped my foot strike, and got me a pair of great shoes, Brooks Adrenaline.
No more shin splints and I'm running in my second half marathon this weekend.
That is a quick pace for a half. I'm usually right under 8:30. I'm not trying to win, just finish. Good thing about running in these events is your adrenaline, it will carry you farther and faster.
Train hard all week. Skip the weights. Do nothing the day before. Eat right all week. No alcohol. Hydrate really well all week. Eat lots of carbs the night before. Wake up early and get in a good, light breakfast about two hours before your scheduled to run. I'll go with a few eggs and some oatmeal. Pick up your packet sometime before race day. You don't want to fuss with that before you run. You just want to get there, get stretched and go.
Good luck. Finishing my first was a great feeling. I wish you the same.
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03-06-2012, 12:44 PM
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#5
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Lay down, hopefully the urge will go away.
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03-06-2012, 12:53 PM
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#6
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03-06-2012, 12:55 PM
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#7
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Quote:
Originally Posted by blind_hunter
Lay down, hopefully the urge will go away.
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Lol!
I just want to compete not win, do the best I can and all that crap. I will be glad I did it but have no sense of pride or accomplisment at the end because hundreds of thousands of people will have run it faster and millions more to include my wife and 85 year old men have finished full marathons so this definitely isn't for any sort of bragging rights.
I'm hitting the weights to remain over all fit as well as build my core and other muscles that are proven to help improve run times and hurt your performance when ignored.
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03-06-2012, 12:59 PM
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#8
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Oh and I love my shoes, they are Nike Lunarfly's (or some similar catchy marketing name).
They are by far the most comfortable shoes I have ever owned. They fit the shape of my foot perfectly and are amazingly light while at the same time giving me plenty of support! Virtually any running pain or issue I ever had went away when I got these. I would definitely get another pair.
However since this is a trail run I may need more of a cross trainer and by the time the race comes these shoes will be nearing the end of their life as I have had them for almost a year. Don't worry I'll definitely break in the new pair before the race!
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03-06-2012, 01:06 PM
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#9
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I'm trying to get back into running for physical quals so I go into the police academy. I haven't run much (or at all) since I was 17. This stuff was a lot easier 10 years and 50 pounds ago.
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03-06-2012, 02:58 PM
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#10
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Quote:
Originally Posted by Mudinyeri
Are you tired at the end of your longer runs? Short of breath? Muscles weak? Sore the next day?
ETA: A final suggestion: Find yourself a partner who's close to your fitness level and has completed a few Halfs.
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I'm not tired or out of breath at the end of my runs or at least I feel about 99% after 3 minutes of rest. My legs are sore and my muscles very tight though that day and the next.
I'm working on finding a partner to push me but most my friends don't run or run very slow. I might look into some meet up groups.
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It will be found an unjust and unwise jealousy to deprive a man of his natural liberty upon the supposition he may abuse it.
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First half marathon, any advice?
