1st 1/2 marathon, any advice?

Livingdeadnurse

One of the doctors I worked with challenged the night shift crew to a 1/2 marathon in October 2014 and 3 of us accepted the challenge. The race must be completed in 3 hours. I have been training since about the end of April beginning of May . The only race I have done is one 5 k obstacle course and an 8k that I will be doing in July.

*about me - I have been logging here for 605 days and achieved my goal weight of 120lb. So I am healthy and in decent shape. But I work nights making it hard for a steady schedule. I try to do some type of exercise on my days off. Including running,walking, hiking, tabata, weight training.

My goal. Is to complete this run in the time allowed

I already went to the shoe specialist store and have been fitted for my shoes.

Problems: knee pain. Muscle soreness from leg day I can handle, arm day soreness no problem.

What kind of exercises to you recommend? Different diet? How much calories should I eat back since I am burning so much more? Constantly hungry now. What type of clothing during race? And any other advice is appreciate for this noobie who has gotten addicted to running.

I'm slower than a herd of turtles stampeding through peanut butter... But I run...lol

thavoice

One of the doctors I worked with challenged the night shift crew to a 1/2 marathon in October 2014 and 3 of us accepted the challenge. The race must be completed in 3 hours. I have been training since about the end of April beginning of May . The only race I have done is one 5 k obstacle course and an 8k that I will be doing in July.

*about me - I have been logging here for 605 days and achieved my goal weight of 120lb. So I am healthy and in decent shape. But I work nights making it hard for a steady schedule. I try to do some type of exercise on my days off. Including running,walking, hiking, tabata, weight training.

My goal. Is to complete this run in the time allowed

I already went to the shoe specialist store and have been fitted for my shoes.

Problems: knee pain. Muscle soreness from leg day I can handle, arm day soreness no problem.

What kind of exercises to you recommend? Different diet? How much calories should I eat back since I am burning so much more? Constantly hungry now. What type of clothing during race? And any other advice is appreciate for this noobie who has gotten addicted to running.

I'm slower than a herd of turtles stampeding through peanut butter... But I run...lol

Look up the running plans for half marathons. It will depend on your fitness level on which one will work best for you.

Most do advocate cross training but the one thing I usually stayed true to was the long run for the week. The other days I took the plan as just some advice and did my own thing, but that long run of the week you really do need to stick to.

Search for local groups to run with. There are some in my area for the full and half coming up this fall Those long runs can suck by yourself.

As for race day? Biggest advice is to not start too fast. I cannot stress that enough. DO NOT START TOO FAST. That can kick you butt for the rest of the race. I use a GPS watch.....it is very usefull to be able to guage how you are doing.

IN the beginning i always find myself having to slow down. Alot. YOu have the adrenaline going and it is so easy to go way too fast. As for race day..most have diff things you can have on the race path like energy GU's and gels. I would suggest only using them if you used them during your training. I loved them, and used them, buddy of mind chucked in the race after having them and he told me he never used one before.

Samstan101

The advise above is excellent. Build up your distance slowly - if you get so you can run 10 or 11 miles you'll almost certainly have the pace to do it inside 3hrs. I'm 188lbs and did my first half last Sunday in scorching heat and still finished in 2:40 and my longest runs prior were 10 to 11 miles. Best of luck and enjoy it!

thavoice

The advise above is excellent. Build up your distance slowly - if you get so you can run 10 or 11 miles you'll almost certainly have the pace to do it inside 3hrs. I'm 188lbs and did my first half last Sunday in scorching heat and still finished in 2:40 and my longest runs prior were 10 to 11 miles. Best of luck and enjoy it!

Many training programs for a HM end you at running 10 miles a few diff times. The thinking is by running 10 miles 3-4 times it becomes "easy" and you gut out the last 3.

We used that one but altered it to max out at 14 just so we knew in our hearts and minds that we could do the whole half and then some! Feelilng like you are prepared is a huge ease mentally.

ryblueeyes

Not much advice, because I've never done one - just wanted to say hey! I'm planning to run my first half in October, too! Are you going to use a specific training plan? I'm using the Sub-2:30 on Runkeeper. Best of luck to you!

dbz36

Just train to finish the half marathon and most of all have fun!
I trained 4 times a week last time I ran one with my longest run of 11 miles 3 weeks before the race.
Make sure you wear the clothes you are going to wear on the day on your long runs and also try to eat the same meals the night before and for breakfast as you will on the day.

good luck hope you have a great time!!

novarugger10

Just finished my first trail HM, too, and had a blast! I loosely followed the Intermediate 1/2 Marathon plan on RunKeeper but added some extra speed workouts since I was in the middle of rugby season. If you're looking for an easy to follow plan, I would definitely look into the RunKeeper ones. There are a few available to choose from depending on your skill level.

congruns

Find a comfortable pace you can keep for a long time.

Though this may not be the smartest advice, it is the simplest for me. I over train for my race day runs. Before my 1st 5K on 6/7, I was training with 5-7 miles run before that point. Before my 1st 10K on 6/15, I was training with 10 mile runs. Now I am training 15 mile runs for my 1st 15K race on Sunday.

I just need more $$$ to enter all these runs.

Livingdeadnurse

I can say I workout 3-4 times a week. I've looked at a few of the plans. I completed the couch to 5 k a couple of months back. Attempted the couch to 10 k. But half way through I wasn't thrilled with it. So with a combination of a few plans I am hoping I will get there. I have been doing long walks and one day tested the waters. A coworker and I tried 13.1 miles with a fast pace. 3 hours and 18 mins, so I would hope I am on the right track. But the longest run I can do is 8 miles at 1 hour and 29 mins. But by the end I feel like I am about to fall over. Not to mention the nagging knee pain the next day. 5 more miles seems like a lot.

I am cross training with tabata which is focused for leg day. This is done 1-2 days a week never consecutive days. And that day usually I do sprints or suicide runs

Arm day (weight training) then I focus on improving my 1-2 mile time. And lightly jog or walk 2-4 miles.

One day is distance day, usually hiking 8-13 miles unless my coworker can't join then I do my 8 mile run,

When should I attempt a longer run? I know I may have to walk. Is it better to jog the eight and attempt the 5 as a walk first? Is it bad I may have to walk some? I feel guilty walking but I don't want to push to fast where I injure myself either. Is it bad that my rest day is my 12 hour work day working in a busy ER?

I have added a protein powder to my diet too since I am always under my protien amount. I figured if I want stronger and more muscles I will need some fuel to do that.

Livingdeadnurse

Find a comfortable pace you can keep for a long time.

Though this may not be the smartest advice, it is the simplest for me. I over train for my race day runs. Before my 1st 5K on 6/7, I was training with 5-7 miles run before that point. Before my 1st 10K on 6/15, I was training with 10 mile runs. Now I am training 15 mile runs for my 1st 15K race on Sunday.

I just need more $$$ to enter all these runs.

Yea my 5k obstacle race was 75 bucks. I luck out that the doctor paid the entrance fee. I plan on spending money for a room the night before.

Livingdeadnurse

Just finished my first trail HM, too, and had a blast! I loosely followed the Intermediate 1/2 Marathon plan on RunKeeper but added some extra speed workouts since I was in the middle of rugby season. If you're looking for an easy to follow plan, I would definitely look into the RunKeeper ones. There are a few available to choose from depending on your skill level.

I use run keeper had no idea about the training plans. I will look at it. Thanks

Livingdeadnurse

One of the doctors I worked with challenged the night shift crew to a 1/2 marathon in October 2014 and 3 of us accepted the challenge. The race must be completed in 3 hours. I have been training since about the end of April beginning of May . The only race I have done is one 5 k obstacle course and an 8k that I will be doing in July.

*about me - I have been logging here for 605 days and achieved my goal weight of 120lb. So I am healthy and in decent shape. But I work nights making it hard for a steady schedule. I try to do some type of exercise on my days off. Including running,walking, hiking, tabata, weight training.

My goal. Is to complete this run in the time allowed

I already went to the shoe specialist store and have been fitted for my shoes.

Problems: knee pain. Muscle soreness from leg day I can handle, arm day soreness no problem.

What kind of exercises to you recommend? Different diet? How much calories should I eat back since I am burning so much more? Constantly hungry now. What type of clothing during race? And any other advice is appreciate for this noobie who has gotten addicted to running.

I'm slower than a herd of turtles stampeding through peanut butter... But I run...lol

Look up the running plans for half marathons. It will depend on your fitness level on which one will work best for you.

Most do advocate cross training but the one thing I usually stayed true to was the long run for the week. The other days I took the plan as just some advice and did my own thing, but that long run of the week you really do need to stick to.

Search for local groups to run with. There are some in my area for the full and half coming up this fall Those long runs can suck by yourself.

As for race day? Biggest advice is to not start too fast. I cannot stress that enough. DO NOT START TOO FAST. That can kick you butt for the rest of the race. I use a GPS watch.....it is very usefull to be able to guage how you are doing.

IN the beginning i always find myself having to slow down. Alot. YOu have the adrenaline going and it is so easy to go way too fast. As for race day..most have diff things you can have on the race path like energy GU's and gels. I would suggest only using them if you used them during your training. I loved them, and used them, buddy of mind chucked in the race after having them and he told me he never used one before.

I totally agree on not running too fast and getting caught up in the excitement. I went in with that knowledge from a few friends. However I still found myself caught up in the excitement of my 5k but did finally remember to slow down. I ended up passing a lot of people who started out way to fast.

LizHR

I have used the Hal Higdon plans and adapted them to suit my lifestyle. For example, sometimes I trained for time not distance. I personally would not over train i.e. up to or over the full distance as it is hard enough on the body without doing extra running (I had Achilles problems and ended up needing orthotics to overcome this). If your race course has hills or any sort od undualations, do some hill practice (learnt this the hard way!)

I don't see your rest day being a work day is a major prob but learn to listen to your body and take a day off training or shorten your runs or workouts if it needs a break. I found sports massages a real help as the mileage increased. Good socks are essential, some were fine on shorter runs but rubbed in funny places as the distance increased. Wear what feels comfy - I feel the cold so on a coder day I wore a n old ong sleeve top fore before the race I could chuck away once we got going.

I found learning how to keep hydrated on a long run took a bit of time so if you have not got into the habit of drinking as you go, try that out.

Best of luck.

Livingdeadnurse

I have used the Hal Higdon plans and adapted them to suit my lifestyle. For example, sometimes I trained for time not distance. I personally would not over train i.e. up to or over the full distance as it is hard enough on the body without doing extra running (I had Achilles problems and ended up needing orthotics to overcome this). If your race course has hills or any sort od undualations, do some hill practice (learnt this the hard way!)

I don't see your rest day being a work day is a major prob but learn to listen to your body and take a day off training or shorten your runs or workouts if it needs a break. I found sports massages a real help as the mileage increased. Good socks are essential, some were fine on shorter runs but rubbed in funny places as the distance increased. Wear what feels comfy - I feel the cold so on a coder day I wore a n old ong sleeve top fore before the race I could chuck away once we got going.

I found learning how to keep hydrated on a long run took a bit of time so if you have not got into the habit of drinking as you go, try that out.

Best of luck.

Any brand of sock you recommend? I am on my 3rd type so far it's not too bad. I have a water belt that I have been training with to get use to it. Trying out Gatorade chew squares for quick energy. Seems to work. But then again I don't know much about energy packs.

Livingdeadnurse

Compression shorts? Yes or no?

What energy gels work for you?

Night before meal? Day of breakfast? How long should I eat before the race?

thavoice

Compression shorts? Yes or no?

What energy gels work for you?

Night before meal? Day of breakfast? How long should I eat before the race?

carb load two days prior. day of i ate 2 hour before. i just used gu brand. test during training your game day prep. i did all this even before the longest run as a test.

brianpperkins

Compression shorts? Yes or no?

What energy gels work for you?

Night before meal? Day of breakfast? How long should I eat before the race?

All personal preference. I didn't wear compression shorts for my half on June 7th but did for some of the training runs earlier in the year. For me the temp difference was enough that I didn't want an extra layer. Find what is comfortable for you and stick with it. Short shorts, long shorts, compression under running shorts, only compression, whatever. The same goes for socks (get a moisture wicking, specialty running sock, seamless ... they make toe socks to mitigate toe rub if that's a problem for you) and/or calf compression sleeves. Some people wear them, some hate them.

I'd recommend wasting $10-15 and sampling some gels. The same alleged flavor can taste very different from different makers ... some have added caffeine ... consistency is a bit different from maker to maker. Find what you like ... gels, chews, gummy bears, jelly beans ... it's all about keeping the muscles fueled with sugar if you need it (some don't during a race).

I downed a liter of German beer and some Bavarian yumminess the night before my run. Fueling really begins days before the race. Carbs and protein are your friends during training as you need fuel and to maintain the muscle that will take a beating from now through the finish line. Play around with your timing. I can eat 60-90 minutes before a race and be fine ... I have friends that puke if they try that and only do water or a sports beverage on race morning.

You have time during your training to figure out what your body needs and how it reacts to feeding and hydration before and during runs. Play around with it some. Maybe it's a bagel and peanut butter for you .. .or dry toast and coffee ... banana and water ... donuts and cokes ... just once you figure out what works for you on longer runs, stick with it through race day.

See if your half marathon has pacing groups. If it does, check out their strategy and consider running with them. They can be a useful tool to avoid starting too fast and keeping on your overall goal pace to finish.

Livingdeadnurse

Compression shorts? Yes or no?

What energy gels work for you?

Night before meal? Day of breakfast? How long should I eat before the race?

All personal preference. I didn't wear compression shorts for my half on June 7th but did for some of the training runs earlier in the year. For me the temp difference was enough that I didn't want an extra layer. Find what is comfortable for you and stick with it. Short shorts, long shorts, compression under running shorts, only compression, whatever. The same goes for socks (get a moisture wicking, specialty running sock, seamless ... they make toe socks to mitigate toe rub if that's a problem for you) and/or calf compression sleeves. Some people wear them, some hate them.

I'd recommend wasting $10-15 and sampling some gels. The same alleged flavor can taste very different from different makers ... some have added caffeine ... consistency is a bit different from maker to maker. Find what you like ... gels, chews, gummy bears, jelly beans ... it's all about keeping the muscles fueled with sugar if you need it (some don't during a race).

I downed a liter of German beer and some Bavarian yumminess the night before my run. Fueling really begins days before the race. Carbs and protein are your friends during training as you need fuel and to maintain the muscle that will take a beating from now through the finish line. Play around with your timing. I can eat 60-90 minutes before a race and be fine ... I have friends that puke if they try that and only do water or a sports beverage on race morning.

You have time during your training to figure out what your body needs and how it reacts to feeding and hydration before and during runs. Play around with it some. Maybe it's a bagel and peanut butter for you .. .or dry toast and coffee ... banana and water ... donuts and cokes ... just once you figure out what works for you on longer runs, stick with it through race day.

See if your half marathon has pacing groups. If it does, check out their strategy and consider running with them. They can be a useful tool to avoid starting too fast and keeping on your overall goal pace to finish.

.


Thanks for the input. Very helpful

Livingdeadnurse

Compression shorts? Yes or no?

What energy gels work for you?

Night before meal? Day of breakfast? How long should I eat before the race?

carb load two days prior. day of i ate 2 hour before. i just used gu brand. test during training your game day prep. i did all this even before the longest run as a test.

I will make sure to try them as I train. Before the big day

silencioesoro

For me, I ran my first one in March. I did a lot of cross-training because the last few years when I trained with only running, I ended up hurting myself.

What I did was run about 9-10 miles for my long run - usually on a saturday or sunday, then broke up that 9-10 miles for the week, usually tuesdays and thursdays. So it was 5,5,10. I still follow that.

Pros always tell me if you can run 6 miles, you can run 13.

Don't start too fast, be careful about changing up your diet right before the run.

One thing I learned: Do not stop when running, your feet like to cramp right away, haha.

Livingdeadnurse

I agree on the cramping...when I slowed down to a fast walk while working on the 8 mile run that's when the pain begins...lol

hermann341

When should I attempt a longer run? I know I may have to walk. Is it better to jog the eight and attempt the 5 as a walk first? Is it bad I may have to walk some? I feel guilty walking but I don't want to push to fast where I injure myself either. Is it bad that my rest day is my 12 hour work day working in a busy ER?

The half marathon training plans will typically have you do several short fast runs during the week, and a long slow run on weekends. Your total mileage for the week will typically increase 5% to 10% until you do 10 to 12 miles one to two weeks before the event. If you're concerned about walking, don't be! Check out Jeff Galloway and his run-walk-run method. You switch between running and walking at regular intervals, and are able to go faster. Your 12 hour day in the ER wouldn't strictly be a rest day, but if you're not pushing your heartrate constantly for those 12 hours, you're probably OK.

I prefer Gu Chomps with caffeine as my fuel when I run.

As a general rule, find what works for you, and don't do anything new or different the day of your event. No new shoes, socks, clothing, foods, fuels, liquids, etc. Training is the time to try things. Event day you need to rely on what you know works.

silencioesoro

That's what happened in my half-marathon, I messed up on my phone, I was trying to ignore a call and stopped my runkeeper. So I had to stop and fix it, went back to run and the cramps just would not let me. So I had to walk about 100 feet, then get back into running - it was my last mile too!

sattwellrn

Some advice that I got from my doctor friend who is my running inspiration...1 walk thru the water stations....2 for every hour you are out there, eat your beans or gel. 3 go easy on your nite before eating, or you will poop your pants. Ok, maybe not, but your tummy will thank you.