Sidelined during training. Can I still get there?

juliehhallberg

I was in the middle of training for my first half (using Hal Higdon's Novice 2 program, longest run 7 miles) when I started having a calf problem. My trainer advised me to rest it for a week. I did, and it got better...but then I got the stomach flu, followed by a sinus infection.

All in all, I have missed three full weeks of training. Is it too late now? Or do you think I can still get there? My half is March 16th.

boatsie77

What type of background do you have in running? Have you been running 5, 10, 15Ks previous?
How long ago was your last race?
When do you feel you can get back on a running program?
What's the time limit for the 1/2?
What type of course/elevation is it? (flat, hilly?)
What type of weather is expected?
What does your trainer recommend?

juliehhallberg

What type of background do you have in running? Have you been running 5, 10, 15Ks previous?
How long ago was your last race?
When do you feel you can get back on a running program?
What's the time limit for the 1/2?
What type of course/elevation is it? (flat, hilly?)
What type of weather is expected?
What does your trainer recommend?

I've been running 5 and 10Ks for years.
My last race was a 5K in November.
I'm already back to running - but man, have I lost progress!
The time limit is 4 hours.
Flat.
It's in VA in March, so who knows? It could be ice cold or comfortable. I'm betting on nice - probably 40's or 50's.
She thinks I can do it - I'm not so sure.

schmenge55

You can totally do it. You might need to change expectations a little bit but you can finish. The good news is that fitness comes back pretty quickly. You may not feel it yet, but you will. Make sure you do not ramp up the mileage too quickly. I would focus on the long run days and ease back on something else as you build

boatsie77

It sounds as if your problems stem from overtraining. I think the Hingdon program you are on is too aggressive for your needs.

I think you should implement a run/walk/run training plan (ala Jeff Galloway). Just limit your weekday training to 2 days and do a weekend long run/walk/run. You'll accomplish 2 things(1) You'll limit your risk for injury several fold over fully running many days a week; (2) You'll increase your chances of completing the course and not losing the money you paid.

I recommend you go out for 4 hours and see how far you get just walking (maybe adding a little jog here and there)...moving at 3.25mph isn't really a stretch with your background. If you get to 13.1 milles before the 4 hours is up then you know you can do it. If you are having difficulties, note the problems and you'll have time to work them out over the next several weeks through training.

Remember, the first thing you MUST do to complete a 1\2 marathon is show up, the SECOND THING is to cross the finish line in 4 hours...hopefully uninjured and vertical --everything else is just icing on the cake.

juliehhallberg

Thanks, that's good advice. I hadn't actually thought about walking the whole thing....I don't want to, but I COULD. I could do the whole thing at an 18 minute per mile pace and still be able to finish it in time. Surely I can do better than that.

bmondloch

You can definately do this. I walk half marathons so I know you can walk it within the time limit you stated. I average a 12:46\mile pace and I finished in 2 hours and 47 minutes. If you run there is nothing that states that you cannot walk parts of it if needed. There were alot of runners in the half marathon I did that would do that. That 18 minute per mile pace is just under 4 hours total.

boatsie77

Thanks, that's good advice. I hadn't actually thought about walking the whole thing....I don't want to, but I COULD. I could do the whole thing at an 18 minute per mile pace and still be able to finish it in time. Surely I can do better than that.

If you are used to running entire races, don't underestimate the amount of effort it takes to walk an entire 1/2 marathon. Different muscles will be put into use for several hours (it will take longer to complete the race walking than running) and during that time fatigue in shoulder, back and arm muscles can slow you down if they aren't trained and in shape.

If you think you are up to it, you should definately go out now and try completing 13.1 miles walking and take note as to which muscles need more work; how you plan on refueling; how your shoes and gear performs; and which type walk/run/walk training strategy & taper you will use up to race day.

I used to walk 5K & 10K races and found that my shoulder, arm & back muscles got much more of a workout than when I ran the races. Work on getting the arm swing right (in walking your legs can't move faster than your arms can swing)...I've seen walkers flailing their arms all over creation and that burns up tons of energy.

Good Luck on your 1/2!