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.

Anyone else training for their first half and starting to find it a bit daunting? I'm aiming to run 9 miles tomorrow, the furthest I've ever run, and I suppose it's because these distances are unknown territory but i start getting a bit nervous thinking about it.. mind you I felt the same last week and 8 miles was ok. But keeping on extending the mileage each week is tough!

Also , do most people aim to have run 13.1 miles in training or just get to say 12 then trust they can do the rest in the race?

Hi Ponks,

As you are extending your mileage gradually rather than all at once, it won't seem so bad. Do you run on your own or with a friend? It can help to have some.company.

As for running to 13.1 miles in training, I knew I could already do the distance as I'd done it accidentally after getting lost. What does your plan say?

I don't think it's the end of the worl.if you "only" manage 12 miles in training, because on the day, the crowds, the excitement and the competition will push you along.

I have done a half before but I was a bit rubbish on the day partly as it was very warm and I didn’t run the way I wanted to so am treating the half I’m training for as my first proper half. I’m always amazed when I can manage to do the longer distances but somehow I do!

When’s your half marathon @Ponks ?

Thanks @xsquared , I looked at a few plans, the first scared me as built up a mile a week then several weeks at 12 miles with a very short taper. Another was more focused on increasing time each week with the longest run at 2 hours , then a 2 week taper. I've got a rough aim for increasing the weekly long run more gradually and hitting 12 miles by end of Feb (the half is mid March).

I'm only running max 3x a week and aiming for 2-3 strength/mobility sessions which I've found really help my running.

I've really been enjoying the long runs, and it feels like such a big achievement, I just start getting a bit nervous or intimidated at the prospect of the next longer run as it approaches!

The half is on 17th March @MirandaWest , I was originally building up very slowly from last October but then got covid late November which put me out of action for several weeks.

Well I've planned a route for tomorrow, with lots of options if I don't feel up to it, running the first section with my husband (who is coming back from injury) then second half by myself.

@ponks I've only ever done 10 miles max in training for a half. For my first I jeffed all the long runs and repeated the 10 miles continuously as a confidence boost. I'd been told the adrenaline and crowds will carry you through the last 3 miles and it was better not to be over tired. My first half had very few crowds but the extra miles were fine. A lot of a half is mental confidence you can do it but also a few nerves are natural too, just remember that you're putting the prep in.

Sorry I've been a bit quiet - I've come to the realisation that I really need to go back to basics. I can barely manage 15 minutes continuous running at the moment and that's slow. My blood pressure has gone up a lot in recent months and I'm definitely carrying some extra weight. My muscles feel fine, I think the yoga and weights are paying off so I think its cardiovascular - I was pushing as hard as I could at parkrun this morning and my HR wouldn't go over 157, normally would be 175 or so. So C25K it is - I'd like to be in a good place to start training for Robin Hood and possibly GNR depending on the ballot outcome.

@ponks like Chutneypig I just ran to 10 miles in training. I did do a few runs to this distance. On the day I just told myself it was just a parkrun to go, and the last mile had a lot of spectators which meant as much as I might have wanted to walk I felt I couldn't!
@chutneypig sounds like a good plan, to build back up steadily. I've been doing mainly base runs since October and did my first 1hr plus run in months and months this morning. I have really enjoyed just chilled runs with no pace pressure.

I'm starting to wonder how much, when I am racing or trying to push myself, if it is actually my mind and not wanting to push hard rather than my physical limits. I think it stems from some bad pacing in the past that now I don't want to push in case I can't make it. Something I need to work on, but at a loss to know where to start with that!
Next couple of XC are on the horizon for me and I think I may enter Newport 10k which is in April to give me a focus beyond that.

I only ever ran a max of 10 miles for a half marathon.
I did enter a 10mile race about 6 weeks before the half to test speed and pacing. Other than that, only ever zone 2 training...no long fast stuff just plodding in zone 2.
The atmosphere, the sense of achievement, the occasion etc will fuel you.
One thing I did do was have a 3 mile route in my head so that once I hit 10 miles I knew I only had to run a parkrun to finish. I know it's 2 miles from the big tree to home so I could then visualise running that. All mind games!

Thanks @chutneypig and @Jumbojem , good to know that I don't necessarily have to get to 13 miles in training.

So I ran just over 9 miles today, first 4 with my husband then 5 by myself. The running was fine, I feel strong & fit enough, but for the last 3 miles I had awful stomach/bowel cramps ☹️ and barely made it home. It's happened a couple of times after 5/6 miles, I need to work out how to avoid it. Seriously considering trying taking Imodium before my long run.

That's sounds great @Ponks apart from the cramps. Hopefully someone will have some wise advice there.

Yes to the parkrun left @brooksghost - I've used that many times!

Pacing is a dark art to me @Jumbojem. The 10k sounds a good plan, I guess it's trickier pacing at XC if the conditions are muddy or hilly.

Well done @ponks on your 9+ miles this morning. Its a shame about the cramps. You'll probably have thought of this before, but do you leave enough time between eating and running amd do you make sure you "go" before you run as well? Something to think about.

I admire you having the discipline to stick to zone 2 @brooksghost ,because I inevitably always end up creeping into zone 3 on my long runs especially if I'm on my own!

@Ponks great running! Sorry to hear about the stomach issues...maybe keep a food/drink diary for the days you run and see if there is a correlation. Maybe too much water or not enough electrolytes or...

I feel like a zone 2 warrior sometimes! But, I'm getting faster with my zone 2 runs. I've chopped off nearly 10minutes from my 10mile zone 2 run in the last 6 months. I'm excited to run a hard 10 at the end of March to see what I can do compared to last year's PB run.
There are times where I just want the training run over and have to really hold back but then I have to be accountable to the coach...so I keep trotting along with my HR in the 'green' zone! Takes will power sometimes/most of the time!

I also sometimes get stomach issues on the longer runs. I prefer to run in the morning, before breakfast, because of them. But I do find they are getting better with more practice.

It took me so much longer to recover from the 10k then I thought it would! My legs were still tired 3 days later but I managed a gentle 5k on Friday.

Officially started the half-marathon plan with a benchmark run today!

Hello @Ponks and well done on your run. I too have suffered from time to time with stomach issues (I expect most runners have). Good idea to keep a diary in case there are any patterns. For me, one thing Iearned last year was that sweetners seem to have a bad effect - I bought a bottle of flavoured water and it had an almost immediate effect. Running in the evening also seems to give me more problems than running earlier in the day.

I'm glad to see that I am not the only one who plays the "10 miles and a parkrun" mental game. @Jumbojem I know what you mean about pacing misadventures. I made myself really sick a few times pushing myself too hard as a new runner. I like @brooksghost strategy of lots of long slower runs. Oddly Garmin thinks I was in zone 4 today, whereas strava has me in zone 2. Must investigate further.

@chutneypig sorry to hear about your high BP. A good idea to go back to basics and build up again. I could also do with dropping a few pounds, I got really lazy at the end of last year but continued to eat as if I was still ultra training.

Training week 1 of 20 done here - 14 miles in all. Like others on this thread I've also been doing daily yoga, and I swam this morning so am quite tired and glad of a rest day tomorrow.

I completed Couch to 5K at Christmas but I am repeating a similar programme with a local women’s running group. I am starting week 4 (of 10) today, although I have a chesty cough and feel a bit rubbish so I’m not sure how that’s going to go… I’m planning on following a 19-week training plan (Jeff Galloway RunDisney beginners’ plan) after that for an October half, although I will probably just go along to a few club sessions to build fitness in the meantime. I’m starting from a very low level of fitness (never really exercised regularly beyond walking before!) so I’m opting for a long plan that gets me running 14 miles before race day (for confidence reasons, mostly). Aiming to be as ready as possible and hoping to follow a 3 hour pacer around the course or if things are going well 2h45m pacer! All new for me!

Hello Hello!
Well done all, sounds like some solid training plans are coming together.
I posted a while back about feeling the fear in the woods. Anyway, I made myself go on Sunday and had a great hilly run exploring some new paths. I saw only two people up there, one lone female walker and another lone female runner which made me feel much more confident.
Any pointers to how you work out your proper HR zones? @OhOneOhTwoOhThree prompted by what you say I'm not convinced my Garmin ones are right, I can't remember how I set them up when I first got a Garmin.
@brooksghost that's great progress on your Zone 2 runs being so much faster. I am def fitter for all the slow runs I've been doing, but I don't think I'm any faster.
A friend has just completed RED January running between 1 and 3 miles daily, with a couple of longer runs and one 10k event. I can't get over how much faster she got over the month, I don't think I have enough time or sports bras to get out daily though!

@ponks I'm another who's done several HMs with a max of 10 mile run - it's definitely doable. On the GI issues, I read the other week about a study suggesting compression socks for GI issues (I managed to find the study again, sadly not the article: https://pubmed.ncbi.nlm.nih.gov/33065702/) - might be worth a try? I always run in compression socks now and eyeing up some compression tights and - although it could be unrelated - I seem to OK for GI issues. Also, I don't know how fast you are, but I have to take some fuel on for anything over an hour or I get a bit nauseous. And salty rice is my breakfast of choice before a long run or a race - I found it to be very easy to digest. (Don't ever run an hour after eating four cheesy crumpets is my top tip ... 😬).

@gm2023 that sounds like a solid plan - I hope your cough clears up asap.

@OhOneOhTwoOhThree a 20 week plan sounds good, which one is it? After my April HM I have another 16 weeks to my trail HM, but I'm not sure I can face doing the same plan again!

@brooksghost do you look at your watch to check if you're zone 2 or can you tell by feel now? I have fear of falling over when I look at my watch too much (having done exactly that last year on completely flat tarmac and broken a hand, finger and detached a tendon ... 😅)

@Jumbojem well done on getting back out there, glad it went well! That's impressive of your friend - but I definitely don't have enough sports bras or even running clothes - I seem to be just about able to wash and dry what I need before the next run and I only run three times a week.

I had a 10k on the schedule with "at least" 6.5 km at HM tempo. Gosh, I struggled so hard! I think I'll need a soak in the bath tonight for my poor legs. I didn't look at my pace during the tempo bit, as I was struggling in the warm up, but miraculously I managed a 7'06km average pace for that bit, which is bang on my goal HM pace of just under 2h30. I CANNOT imagine sustaining that for 21k, so today's run made me more nervous than anything .... I guess I have 10 and a half more weeks of training, all being well!

Thanks @Trickedbyadoughnut , that's so interesting about the compression socks - do they have to be knee length to be effective? Might give those a try if stomach cramps continue. Did a faster 5k to vary my pace and the cramps started after 2 miles. But for both recent runs with problems I'd had 1/2 a protein bar in the hour before running, so wondering if that could be it. Normally do my long run before breakfast and never normally exercise within 3 hours of eating.
I'm also aiming for about 2.5 hours for the half so need to concentrate on keeping steady paced- when I'm running by myself I can accidentally start speeding up and I'll burn out before the end.

Zone2 running is interesting @Jumbojem - I fiddled with my Garmin to increase my max heart rate from the standard, so to reset the zones, but I was still in zones 3-5 for my long run. Can't seem to register in zone 2 even when I'm comfortable talking, so I'm just going to ignore what the watch is saying and just go by feel.

@ponks it doesn't say about knee-high or not, but they seem to think it might be because of increased blood flow, so on that basis, I'd guess the benefit would be on sliding scale?

It might have been this I was reading: https://www.nytimes.com/2022/10/04/well/move/runners-gut-explained.html#:~:text=Wearing%20compression%20socks%20may%20not,digestive%20system%2C%E2%80%9D%20said%20Dr.

@Trickedbyadoughnut
My zone 2 runs do involve a fair amount of checking the watch but not as much as I used to. I seem to get into a pace and can stick with that as long as the roads are flat. My Garmin does beep if I go out the zone which helps a lot...but I still check!

It's a pacer week this week at a local parkrun so I think I'll head down and see if I can run some consistent hard miles. It's 'odd number' week so pacers for 19/21/23...45 mins. I think it's a fab idea especially for those wanting PBs or even just to run consistently.

@Trickedbyadoughnut - I'm working towards a 50K in July, so following a "just finish" marathon handbook plan. I followed the same plan last year so know I can do it.

I tried a new route yesterday from the office which made a nice change.

Had a good 10 mile run today - my easy pace has definitely improved in the past few months.

Having to miss running club tonight on account of my cough and I am so annoyed! I must be turning into a runner if I’m annoyed I can’t go. Hope everyone has a good weekend. It’s really inspiring to see how well you’re all doing, as I’m just starting out!

My zone 2 runs are paying off. With zero speed work, I smashed my 5km parkrun time today by 25secs. Really rather gobsmacked!

I have had a target time in my head for a long time now but always thought it was unachievable seeing as I'm getting older and only running 3 times a week. But, I'm only 12 secs away from that target now and it's looking achievable when I start adding in some speed work.
Sub 20 here I come!

Wow, well done and speedy too @brooksghost I'd love to do sub 25, I don't think I'll ever come close to sub 20.
XC next weekend for me, then the last of them a couple of weeks later. Then I will start a 10k plan. Just about to have a poke about online to see what one looks good. Any recommendations? Don't know whether to go back to the Amy/Geoff/whatever the third one was called on the Garmin app, put the event in my watch and follow suggestions (which is what I've been doing for XC) or follow an online plan.