Half Marathon Training Spring 2024

[xsquared]

The other thread got full, so I'm starting a new one to keep us motivated.

How is everyone doing?

Went out earlier today for a 8 mile run, when it was a little drizzly, but then got completely soaked as Storm Babette did their stuff! I'm still glad to have got out though.

Since completing GNR 2023, I've been training for a 10 mile race next month with Hal Higdon, as well as running 2 of the XC fixtures for my club.

I found out earlier this week that I got a place at a HM race in January 2024 through the new ballot system, so I will start training for that soon.

Thanks all.

I tried a short run yesterday and I was super slow - followed an OAP walking two dogs down a hill and he was pulling away from me! And my throat/chest feels worse today. But I'm so fed up with not running! I cheered myself up a bit by listening to the Running Explained podcast about what it means to lose fitness and how long it takes, but I just want to be back to normal.

Hope you feel better soon @CatherineMaitland. It’s such a bore not being able to run when you want to.

Well done @BogRollBOGOF. Glad you are back on it!

@gm2023 one of my parkrun buddies does 30/30 second intervals and gets on very well.

After Monday’s horrible long run I had a super 5 miles before work, the first 5k was faster than any of my parkruns this year despite dodging walkers and stopping for traffic lights/route checking a couple of times, so feeling very pleased with myself.

I'm intrigued by the jeffing. I did try to follow the plan on Garmin for it but I struggled with the "glide into a walk/glide into a run". Didn't feel like I was gliding, more stumbling. In my last 10k though I was running with someone jeffing, he'd pass me then I'd pass him on his walk breaks so it clearly works.
Do you put alerts into your watch to notify you when to switch between run/walk? I'd like to give it a go for a long run but I'm not very disciplined so without a prompt I'd soon forget.
I am struggling with pace work generally, I can knock out the long easy run but feel like lead legs and rusty lungs when it comes to speed work.
I have decided on new shoes though, Brooks Glycerin. Just waiting for OH to put the order in as DS needs some new runners too.

@Jumbojem I had a break from running a couple of years ago and have only ever jeffed since I started again (via C25K). My usual ratio is 10 minutes running, 2 minutes walking, which works well for me especially over longer distances.

You can set run/walk on a Garmin @Jumbojem - i think it's under alerts on the run settings. I need the reminder too - even my dog knows what the beeps mean!

I hope you're seeing some progress soon @CatherineMaitland, so frustrating after you've been ill.

That's great to have got a good run in @OhOneOhTwoOhThree

I'm sure you'll keep making gains on pace as you increase your long runs @gm2023. But just the confidence coming in from longer runs is great.

I'm sure this weather can't be helping with everything feeling like a slog @BogRollBOGOF. I was going out this morning but it looks torrential, at least being off I've got the option of later but it's really not helped this year. Even my normal canal routes are very slippery.

I run with music/ headphones so use a timer app on my phone with beeps. I can miss it if there's too many Garmin alerts.

The Jeff Galloway Garmin plans don't really explain Jeffing, and don't have the run/ walk intervals set up within them. I've just done them as running plans as I still run shorter-mid distances.

There's still puddles all over the grass in the park and the grass looks brown from the mud splashing up as people use it. Normally DS's football team are back on there when the clocks have changed as they have light for the full session, but they've kept the astro booking going which says a lot.

This week's been a bit more April showery, but it's going to take a good few days of warm dry weather to make the open clay fields passable in anything other than hiking boots and poles. It'll just be sinking in beyond the ankles with every step if I try those routes.

Mind you, the state of the potholes on the roads is beginning to look like trail in places 😂

@Jumbojem I have the Glycerins; I've just ordered a new pair from StartFitness as they had 50% off! Bargain!
This will be my third pair as I find them a great shoe for me. I'm hoping they arrive in time for this weekend's long run.

I have an Apple Watch and can set up intervals on it. It buzzes when it’s time to change. I think it’s best to see it more as changing pace rather than running/walking. I don’t think I had the transitions right but I tried to think of it as accelerating and decelerating rather than running and walking. I’ve also used a bog standard Interval Timer app which rings in my headphones but if I use my watch then I get statistics about my work and recovery paces, which I find interesting.

I’m going to try again doing 30:30 but for the time being I prefer running for, say, 3-5 minutes and walking for one minute. I run continuously usually though. I would like to be able to run 10K continuously (as I can now do 5K without stopping) but I think I will be jeffing all longer distances, including my October half marathon. Not sure what that will look like yet!

Going from couch to half marathon in a year means I’ll still need to build some fitness to do longer runs (and I’ve previously talked about my sky high heart rate when running so building in some recovery time seems sensible to me).

Hello, looking for some advice on a couple of very crucial issues to me 😆

I am in the lead-up week to Saturday's HM, getting increasingly wound up at the thought of something going awry. Must think positive thoughts, must think positive thoughts!

It's suddenly got warm here and heat is my archenemy when it comes to running, so if anyone has any tips for handling it ... Was going to carry two soft flasks of 150ml in my shorts for taking when I take my gels (as the water stations won't be in the right place for me IYSWIM). Now wondering if I should put electrolytes in them (have tested them in training) or take the 500ml bottle in its belt (again, have done long runs with it). I could take the hydration vest but it keeps me a bit warm ... Yargh!

We had snow in the garden last Tuesday so to say I haven't acclimatised when not be an exaggeration.

Also, last ran a road marathon seven years ago and both me and my bladder were much younger ... I've been having to pee on long runs and some tempos runs, so have planned routes around public toilets - but what happens in the race, will they have loos out on course and if so are there massive queues? Help, I'm really stressed about it!

I take water so I can sip regularly as I need to. Sometimes I'll do seperate water/ squash bottles so I've got access to both.
I don't take gels as they don't like me, so nibble at food every 30 mins.

It's the mile 1 wee that gets me, but it does often settle. I've been known to be on bush watch before, but I tend to find on race day that I don't ruminate on the state of my bladder as much as I do on solo runs which helps.

@Trickedbyadoughnut there were portaloos en route the last two halves I did. Is there a route map with any marked on? I went a 5 miles in and there was no queue, even a bit of loo roll left - bonus! I couldn't be bothered to queue for the portaloos at the start.
Heat is my nemesis too and in your shoes I'd take one small soft flask. I think a full 500ml maybe a bit much if you can top up at the water stations? You say it adds extra heat to carry, you'll also be carrying half a kilo extra weight on the run so I'd avoid carrying more than you need.
Remember to start hydrating now, a few days out. I had a half in hideous humid weather couple of years ago and failed to hydrate in the run up. So for last year's I had an electrolyte drink every day plus extra water in the week before to make sure I was fully hydrated before the start.

@BogRollBOGOF and @Jumbojem thanks for the words of wisdom, I think the soft flasks will be right, plus the running belt actually sits across my bladder a bit and I think may have been contributing to the problem.

The two other races I have signed up to this year are trail races and at least I'm not stressed about it for those!

Sorry and @Jumbojem, no loos on the route map and I actually tried to message the organisers (obsessive or what?) but didn't get a reply.

My longest run 12 miles is done, and in the dry!

Mild twinginess in my ankle but that should settle as I taper and it normally settles at this point. Having a stop-start training block didn't help.

Good luck for your events @BogRollBOGOF and @Trickedbyadoughnut
Managed a short trail run today now the mud is drying up, still feeling super sluggish despite my Garmin giving me an unheard of 100 body battery and better than usual HRV score. I think it hasn't accounted for how stressful I found a 3.5 hr drive from the wet Welsh wilderness back home earlier this week.
My Glycerins have arrived so looking forward to testing those this weekend and done better weather too!

@Trickedbyadoughnut hope all goes well for you, that your bladder behaves and you stay nice and cool tomorrow!

@BogRollBOGOF when is your event? Sounds like you are tapering?

@Jumbojem glad it's drying out where you are. Enjoy your new trainers!

I've been plugging away, 25 miles this week, a mixture of terrain from central London to the local golf course.

Best of luck today @Trickedbyadoughnut!

That sounds a great mix of terrain @OhOneOhTwoOhThree. I'm hoping to get a London run in this week.

I'm with you on the sluggish side @Jumbojem. I've noticed my Garmin never picks up travel stress for some reason. I've got some new shoes too, Altras which I've not tried before. I went and had a fresh gait analysis done last week. I can definitely feel how worn out my old shoes were now!

I was travelling this week but did manage my two morning runs. The worlds dullest routes but I'm very glad I had the get up and go to get out. Even if my watch was underwhelmed by my efforts . Some parkrun tourism today and hopefully not too wet underfoot.

Travel and life stress definitely have an effect on me!

I've just about got back into my normal routine now, but I think I've missed 3 or 4 long runs.

I'm in Aldershot for a few days to see my parents and managed a lovely run through some woods by the Wellington Statue.

Mine's at the end of the month. It's a trail race on gritty tracks so a "get around the course" type event.

Oh I am envious of the central London runs! Must be great to run past some of the big landmarks and in the big parks, although maybe not the crowds. Do you just get used to them? I love a run around Bristol harbour side, and I should start lunch runs again on office days, but even that feels crazy busy to me.

@chutneypig I had been wondering how you were getting on earlier with the base training. Hope you enjoyed park run tourism.

Did another short partial trail run today, slow, felt woozy and weak. Genuinely wondering what the hell is up with me as a few weeks back I was managing reasonable paced 8 mile runs. I will keep plodding on and hope it's just a blip.

@Jumbojem I either run along the river (nice and flat), or go for a loop around the City (which can be quiet early morning or in the evening) or around Green Park/Hyde Park and the Serpentine. The volume of people can be a pain, especially when they are walking at a snail's pace and stopping to take photos but I have learned to avoid some places. There are usually loads of other runners, especially now as it's close to the marathon. Sometimes I just ask Strava to generate a route for me.

A friend of mine's running club does a run around the circle line, from station to station which sounds fun - I think it's about 14 miles.

I'n sorry to hear that you aren't feeling well on your runs, hope you get back to normal strength soon.

I did a country park parkrun this morning so nice and trail-y, then did another couple of laps to get to 6 miles. 14 on the plan for me tomorrow!

Good luck with the 14 miles @OhOneOhTwoOhThree

Ok felt a bit better today. BUT a question, has anyone worked on their form with success? I think I shuffle run, the amount of times I trip over my own feet or virtually non existent rises in the pavement. When I lift my knees more it is easier to maintain a faster pace. I also noticed when I ran with a fast friend she was def raising her knees much more than me.
So I was trying to do this on my faster intervals today. However I think my quads/glutes are weak so it's hard to maintain the pick up. I guess I need to do some strength as well as focus on the pick up during speed work?
Anyway, the weather was absolutely perfect today, sunny no wind but cool. Hope everyone else has had a good weekends running.

I've noticed in the last couple of years since doing and improving at weights based strength work that my glutes can now get tired from running rather than running from my calves and hamstrings so much.

An easy way to make a difference is to do a few minutes of dynamic stretches/ drills in your warm up to activate your muscles, and a short strength workout with stretches in the cool down. That's often simpler than having to make time for a conpletely different work out.

Finally a good, strong-feeling run for me.

I think I shuffle a bit too @Jumbojem but I'm afraid to make changes in case I make something else worse. & sorry you haven't been feeling well.

Glad you felt a bit better today @Jumbojem.

DS2 had some running coaching a few years ago. The two main things seemed to be high knees (so you hit the ground a bit harder and bounce off again faster), and using your arms when sprinting to propel yourself forward. I am not very good at doing either.

14 very slow miles today, I went swimming yesterday and probably overdid it a bit as I had no energy today, despite it being lovely conditions out. Looking at the splits, I was fairly consistent so I suppose that's OK.

Glad you had a good one @CatherineMaitland

@chutneypig hope you get a London run in this week.