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?

That's a real shame @Jumbojem but very sensible, and you've got the time as you said. Thanks for the Adriene recommendation- did that yesterday with my son and he enjoyed it too. Although he's really not very flexible but he managed more than he typically does and wanted to do it again.

Oh blimey @OhOneOhTwoOhThree - that's making me feel cold just reading it! Very impressive. I retired to my car for my post run cake and coffee and am currently sat under a heated throw.

It sounds sensible to not overdo it @brooksghost

I did 8 miles this morning and it felt pretty good, only tiring a bit in the last mile which I didn't think was too bad as I had skipped the 7 mile run earlier in the plan. I'll do Bodybalance later, I'm definitely needing the stretching side as my hamstrings are very tight.

Interesting to read everyone’s experiences of Garmin Coach. I really enjoy being told what to do - I’m much more likely to run 5km or whatever if it tells me to, whereas if I set out to run a 5km normally I spend the whole time fighting the voice in my head feeling me to give up. I don’t know what that says about my psychology that I like to obey a watch!!

The one I’m currently doing is Coach Greg’s 5km 11 week plan, with a time aim of 29.5 minutes. But I’m already on week 8 and he’s still only asking me to run at a much slower pace on the majority of the runs (at least a minute per km slower). It says he’s confident in me, but I don’t share his enthusiasm, as not sure I’ll be running that much faster in just 3 weeks time!

Have you had any tempo runs or interval workouts yet?

You shouldn't just be getting easy runs.

I finished 5k plan with Greg early December and typical week would be 2 short easy runs, interval workout or tempo run, and a long run.

@xsquared there’s only been one interval workout (and another scheduled for later this week). There’s been some long runs, but at a slow pace. I thought the pace of the easy runs would increase, but they’re the same now as they were in week 1!

Easy pace runs will remain the same in my experience.

Your intervals should be at your fastest pace because they are done in small bursts. Are you saying that you've only had one interval session in the 8 weeks you've been doing this plan? Have you had any goal pace repeats followed by strides for example or a tempo run? You should have one every week. The rest of your runs for the week is done at easy pace.

@Sammysquiz if your concern is that your easy pace doesn't change, then I wouldn't worry about that. As long as youre getting a mix of easy, speedwork and long runs in your week, then having 80% of your mileage at easy pace is normal. You're training to run 29:30 for 5k at the end of your plan rather than trying to run at that pace each session. It will come.

Thanks @xsquared . I’ve just scrolled back through my runs on the plans and they’ve been easy runs, long runs, a few steady state runs, 1 goal pace repeats, 1 hill run, and a couple of time trials where I did have to run fast but only for a mile. This week I have an easy run, a long run, and two goal pace repeats (one of which I’m doing this morning!). So it is picking up I suppose, but it’s not been a steady increase in speed like I predicted. But grateful for your reassurance that all looks normal. As soon as I hit the target I’m moving onto Greg’s 10km plan (want to do one in an hour) and then next it’ll be the half marathon one!

40 minutes walk-jog for me , 4km. Feels like I’m never speed up 🙁 . Ok, I’m trying.

50 min easy run this morning - it was blooming cold but felt great - really got into the groove.

Has anyone noticed that their feet have got larger as they've got older? I was a size 7 but I've just had to buy a 8.5 in my ASICS trainers (no gap at the ends in an 8). Perhaps ASICS always comes up small.

Don't despair @Turefu you're definitely making progress, you've increased time and distance. That's the main aim of a lot of the programmes, not pace as such. My pace isn't picking up at all at the moment either but it will later on I know.

I did 40 minutes this morning and loved it too @shamoola. I adore a crisp morning like that.

I was keen to get out today, no procrastination, so that's where I'm improving, if that makes sense. That consistency of getting out is paying off. Going to do that Adriene session that was recommended in a minute.

Bit of an odd run today- my route was flooded so I ended up running mile loops round the industrial estate.
It was very dull but at least my feet were dry.
As I was heading back to the car I slipped on an icy tree root and have pulled my calf...I'm now hobbling as I was stupid enough to carry on as "I need to do 7 miles, not 6."

Starting to look at times that I'd like to do for the half- what would I be happy with? What would I be delighted with and what would I be over the moon about? I'd love a PB but I set that 10yrs ago so that would be my over the moon time...within 5mins of that should be my delighted time... argh, I just want a PB!

Oh @brooksghost poor you. Hope the calf will be OK.

3 early morning miles here. A few icy patches but managed to stay upright. I know what you mean @chutneypig abouit getting into the habit. I was tempted to hit the snooze button this morning but was really glad that I went out.

@shamoola i definitely take a bigger size in running shoes than normal shoes. I have wide feet anyway, so it’s hard to tell if they have got bigger with age.

@Turefu keep going, you are doing really well. It will come.

@Sammysquiz my user name was my 10k PB for a while. I got under an hour once, on a flat (old railway line) course with the wind behind me. I can only dream of those times now!

Knocked my intervals up to 7+1 (was 6+1 last week and 5+1 the week before). I should just run the whole time but have got stuck in a run/walk rut.

What's your HM PB @brooksghost ?
I've been running in Ghosts for the last year. I'd been using Adrenaline for years, but then signed up for a running study where I got given a pair of Ghosts every few months. Nice.

Running club this evening - we ran up and down a road in the industrial estate.

@Turefu slow and steady is the way. Even a little more jogging or a faster walk, or being a little less puffed is progress (though there will be days when that doesn't happen, just like anything).

Tried out the new trainers this morning - other than looking like a clown due to the colour and them looking huge - they were very comfortable.

It was goal pace today. Warm up then 20mins at 5min/km pace. I've run faster for longer doing a 5k but this felt way harder. There is a lot of mind games involved isn't there?

I’m glad your new shoes are comfortable @shamoola. I completely agree about the mind games. When I started with C25K years and years ago I remember dreading the 8 minute runs you have to do at some point.

4 very nice sunrise miles for me today.

3.2km jog today morning. 34 minutes , it would be faster, but I took my dog with me. She can be funny with other dogs, so I had to stop each time someone passed with their pets. A lot of people walk their dogs in the morning, but this area is particularly popular. I’m slightly tired, but happy.

Pfffff!

Club run this evening. It'll be a bit icy in patches. I am happy to run in anything apart from ice; it scares me and I get achy from being tense.

I thought I would try and go in the day light but I've got a work deadline AND have to collect DS2 from an after school detention [growl].

So, now I'll have to go in the dark and off road - even the bloody fields are slippery due to the grown water freezing.

I need to do 6.4 miles (the distance of the club run). I guess I'll get my mudclaws out and get on with it! I'm saving The Archers omnibus from last Sunday for my long run this Saturday, but I've just started a new audio book so I will have company.

You did some interval training then. All good!

Goal pace runs mess with your head! You do 1/2 a mile and think FUCK, there is NO WAY I can run a half marathon at this pace.
But you can. The head messing makes you stronger.

@TheOrigRights I got some bone conduction headphones for Christmas and love them but I can only listen to spoken stuff like audio books on a long run. Music really gets on my nerves and I absolutely hate listening to anything when I am putting in a huge effort. I clearly like the sound of my own breathing! Weird 😁

As a 50 year old women trying to sprint is very hard. You think you're going all out, heart rate is maxed out but you're literally running on the spot. It's a whole different skill, that we once had as children, but is so quickly forgotten!

@shamoola i also got the bone conduction headphones for Christmas. I’m slightly older than you, but am running with the Apple Music 1980s playlist pretending I’m young again.

I should have run this morning but overslept. Plans to nip out at lunchtime thwarted by work and deadlines so am going now. Posting for accountability or I’ll never get out of the door.

Fistbump @TheOrigRights hope your run in the dark goes well.

Well done @Turefu and four legged friend! Great work.

Back from my run. Forgot that the next village along has no street lights, so even with my running lights it was a bit of a challenge.

Tonight’s random songs included I’m on Fire, and Club Tropicana, which made me smile. Got home, looked up at the stars and was very glad I’d gone.

I'm 52. I do love interval training at club and I'm not too bad....apart from when the young crowd all go a bit crazy on the last interval, roar and take off in a gear I haven't been able to get into for quite some time!

I love music on my medium runs, but talk stuff on longer ones. I never do really hard stuff on my own so that's no an issue.

Well done OhOneOhTwoOhThree The only time you regret going out is if you're unwell and shouldn't have gone in the first place. Other than that, even if the only thing you feel is self righteous (i.e. no happy buzzy feeling) then I call that a success.

I inadvertently pressed play on my running playlist in the middle of the office last year - I'd been watching Ashes to Ashes so it was very heavy on the 80s . I got some odd looks.

I've got a fairly heavy running weekend so I've kept it light this week. Running parkrun tomorrow which is always my benchmark as to how I'm really doing. 9 miles Sunday on the canal, so hoping it'll be ok underfoot.