Half marathon training, starting 1/1/23

[JessicaBrassica]

Hi,
I'm planning to start half marathon training in n Jan 1st. Aiming definitely for an event on May 13 but plan designed around a race on 22/4. Just in case.

Anyone want to join me?
I've done several halfs before but not run a good one for a few years.
I'm using the Garmin beginner 3x a week programme.

Anyone want to join me?

I can't seem to shake this cold off, and was hoping to go dor my goal pace 10k this morning.
Didn't happen, but still hoping to do something in an hour's time as I've just eaten.

Well done to everyone getting out there today, it's chilly! The feeling after a run makes it worth it

@FusionChefGeoff I struggle with my knees to, and had an injury a few years ago. I do a les mills body attack class which has lots of squats and lunges in, but hasn't helped as yet so not sure what I'm doing wrong!

@theworldhasgoneinsane
It is worth checking whether you need new shoes to if that's what's causing pain.

Make sure you warm up properly by doing some dynamic stretching and drills of yoire going fast; lunges, squats, calf raises, ankling, butt kicks, skips etc

Stretch when you cool down as well to prevent your muscles from seizing up.

Have something to eat or drink afterwards from your long run as you will lose a lot of salt which can cause cramp. I remember running my first long run of around miles, by accident and felt headachey when I came in. My face was also covered in a layer of salt! Luckily I had some ORS hydration tablets from when I was erm, ill from a night out. That helped a lot.

If it is just fatigue from increased volume if training, then some strengthening exercises will help. Or see your physio, who showed me what exercises to do for preventing pains and niggles I was having in the soleus muscles.

What’s a good strength routine to compliment running?
I just tend to do my own thing of squats/lunges with dumbbells or I’ve done Caroline Girvan in the past but I’m not too keen on that.

@xsquared yes I had hoped my running trainers would see me through but I'm thinking perhaps not so will get looking for some new ones, they're so expensive though!

I didn't even think about the loss of salt!
I also have a one off training sessions at the gym with a PT this week so going to speak to them about strengthening, will let you all know what tips they give!

Thank you

Hello all, I wrote a long reply earlier, but lost it and the conversation has moved on anyway.

@tommyspud I'm also doing the 30 days of yoga with Adriene for some strength/core work. I start it most Januarys but don't always finish. There's a v nice support thread here if you want to jump on (there's no pressure to do the 30 days in 30 days).

I agree with others about the importance of decent shoes, fluids and salt/protein. If I'm running for more than an hour I take water (just a few sips every 10 minutes). My children are keen sports people and insisted on giving me protein shakes after my long runs for marathons training last year, which I think helped a bit (I can't always face food straightway).

I swam this morning (open water, so only 20 minutes as both air and water were cold and it was quite breezy), and then ran 4 miles. I actually got wetter running, as it started to rain, than when I was zipped into my wetsuit, booties, gloves and swim hat. So that's week -1 of HM training in the bag, it starts properly this week so I'll be doing the same distances again.

@theworldhasgoneinsane - have a look online for replacement trainers. I just replaced mine (spring 2022 style) with another pair of the same, but £50 cheaper than the autumn 2022 style/colour).

@OhOneOhTwoOhThree thanks for the tips about trainers, will have a look.

Wow an open water swim and a run that's impressive! I bet you're exhausted after that

Open water swimming sounds fantastic @OhOneOhTwoOhThree - is that a regular thing?

I've opted for Pilates on the strength side this time, some sessions with light weights. I've had success in the past with an all body dumbbell workout, very much helped my pace, but I was already in good form. I'm not now so wanted to get the basics sorted.

I do a Bodybalance class or two each week for the flexibility side - I really feel it if I don't, hamstrings especially.

I think I'm the same @chutneypig I was doing a good mixture of running and hiit previously but the hiit has all but gone in recent months so I need to basically start from scratch with my core/ upper body strength.

Can anyone recommend a good online pilates session? Or even a dvd?

@Hedonism I've been using this - had it for years and never really tried it. It's got four 15 minute sessions in. I've tracked down the videos online as I've not got a dvd player anymore. The book is very useful as it's got a lot of detail on keeping good form.

www.amazon.co.uk/15-Minute-Everyday-Pilates-Anywhere-15-minute/dp/1405326581

@chutneypig that looks perfect! Will be good to do on wfh days when I don't really have time to fit in a run and a shower but have a bit of time for something. Thank you.

I started dabbling in open water swimming during the summer of 2020. A couple of separate groups of friends were doing it so I had a go. I can swim but was brought up with a healthy respect for the water (seafarers on both sides of the family, including coastguards and lifeboat volunteers) so am not the most confident in open water. This was a “feel the fear and do it anyway” which I turned out to really enjoy. I’ve found a happy medium of swimming in a couple of local lakes with lifeguards and am trying to keep it up once a week over the winter. I might even have some lessons when it gets warmer and we stay in for longer!

That's fantastic @OhOneOhTwoOhThree - definitely challenging yourself. Especially this time of year with the temperature.

What's everyone's plan for the week? I've got a fast finish, hill reps and 8 miles on Sunday.

@chutneypig I did a conditioning class at the gym last night, first session with local running club this evening (interval training), one off PT session Thursday at the gym for advice then long run 9 miles (or maybe more) at weekend! I don't follow a plan and try to do gym session/interval running/5k/long run every week but some weeks it's a bit different depending on what other commitments me have. Both our daughters have very demanding hobbies (how selfish!) so we have to work around them! Is 8 miles your furthest at the moment? It's a good distance and hard going

After a rubbish week last week (strong antibiotics plus a dose of sinusitis) I needed a good run today.
Today is my long run day so I set off on an 'out and back' route...not the wisest choice given last week, plus the weather was foul...but...
I was aiming for either an hour or 7 miles so was quite happy with 7 miles in 61mins given that the first and last miles were a puddle dodging, mud fest.
Now to dry the trainers out.

(I've been on this thread a while now but had a name change for all things running).

@brooksghost i think we must have the same shaped feet 😄hope you have dried out.

3 very wet miles this morning, inwardly chanting “rain doesn’t scare me”. The plan for the rest of the week is 3 more tomorrow and Thursday, parkrun on Saturday and swim and 4 miles on Sunday. Plus Yoga with Adriene every day.

You're very disciplined @theworldhasgoneinsane - that looks a great approach. I'm very weak and need the framework of a plan I can tick things off on. I know what I should do but if I go free form it just doesn't happen. I do sit down each week and jot down where I'm going to fit everything in, that helps. I haven't done 8 miles since my last half last April, so it'll be good to get back to increasing the distance. I was nearly there in November but covid struck.

I can only dream of that time @brooksghost so sounds great, particularly as you must have been feeling rough. Sinusitis is horrible.

If your weather was anything like here @OhOneOhTwoOhThree I should think you'd have been more dry after a swim. Nasty. And windy too which is even worse.

I'm out for my fast finish session in the morning, then Bodycombat in the evening. I am not going to overheat this time!

Ran 9k to work in the rain this morning. Intervals Thursday, hopefully Parkrun Saturday and 1.5 hrs on Sunday eek! That feels like a long way but that's what the plan says!

Some shiny new trainers arrived today. £165 reduced to £50! Bargain.

Nice bargain in the trainers @shamoola !

@chutneypig it's not so much disciplined and more liking the 'me time' when I need some time away from the children (in the nicest way possible!) or unwind after an emotionally demanding day at work!

@brooksghost that's a really good time for 7 miles!

Half an hour walk-jog for me. I’m loosing breath so quickly. 3km. 10 minutes per 1km. I want to make it longer. My next jog is scheduled on Thursday , I’m hoping to double the distance.

Wow, some impressive commitment to running and other training going on!
I actually ran the run on the plan today, 4 miles. It was terribly slow and that's not because it was meant to be easy (it described it as a "tired run" with no pace given!). Also on the plan (Garmin) this week is a time trial on Thursday, I can't tell if it's for 5 minutes or miles as it just says "5" but I'm hoping it's only 5 minutes to set a target pace for speed work.
Then it just says "workout" for Friday with no info as yet on distance or pace which will probably be based on the time trial outcome. This aspect of the Garmin plan is starting to annoy me so I'm looking at other plans. My half isn't until May so I still have time to settle on a plan. I'm just tinkering really and probably ought to rest for a few weeks instead as I have a long term shin issue. But I miss running and indoor workouts don't cut it as I WFH 80% of the time and get sick of being in the same space all day.
I'm also doing yoga with Adrienne and love it as my January ritual. The stretches and breath work are definitely what my body needs. She has some yoga for runners videos on her YouTube channel so if you aren't up for the 30 days those are great to work in once or twice a week to help flexibility and injury prevention.

Enjoy the trainers @shamoola even better for a killer price like that.

Walk/jog is a great way to build a base @Turefu. I did all my long runs like that training for my first half. I still tend to revert to that even in the actual race for the second half.

I found the lack of forward planning frustrating with the garmin plan too @Jumbojem. I guess it's the price you pay for it being interactive but it was the main reason I didn't go with it this time round.

This mornings run will be fuelled by chocolate coffee beans - let's see how that goes!! More Christmas left overs .

@shamoola What’s intervals?