Half marathon training help

Amberlin

So today I ran 10 km, well 4 mins running and 1 walking..and it was painful. I had to stop to use the bathroom twice, just number 1, because my bladder felt like my toddler was jumping on it!! Afterwards I had stomach cramps for a few hours and my whole body felt achy. It worries me that this is less than half of the distance needed to complete my HM in October.

This was the longest distance I have ever run, but I did mostly walk the last 1.5 km, my bladder was just so sore...

How will I make it through a HM without stopping to use the washroom?

Next question...

My speed is slow, I am pushing a stroller worth at least 40 lbs maybe even 50 lbs, but it took me 80 minutes to complete 10 km.

I was/am hoping to complete the half in 2.5 hours but that seems so unrealistic at this point.

What can I do to drastically increase my speed in 3 months? Or should I adjust my time goals?

Any who, that is my day in a nut shell. Any advice would be appreciated!

Nikstergirl

My first advice is... don't panic! I used to be unable to finish 4 miles without stopping for the potty... today I did 8 miles and wasn't cramping at all!!! Of course, every day is different, but the main thing is to start out with an empty bladder. Also not to have a heavy meal before running, that's a mistake you don't make more than once. Personally, if you're doing a run/walk 10k at 80 minutes, you're doing great! Besides with the stroller you should be a little slower. It takes me just over an hour to run 10k. As for the HM goal time... don't panic. Make sure you do one mid-range training run per week where you do some speedwork. If you don't know where to find a good plan, there are tons of resources online for this. I use Runner's World Smartcoach, but there are plenty of other good plans that can map out for you exactly how and when and how long to run. Main thing is, don't panic. You have plenty of time to train, just make sure you have a plan! You will get better about not having to use the facilities as time goes on... trust me!

Athena413

How much water did you drink prior to running? I would suggest hydrating thoroughly the day before your long run/race and not drinking much water the morning of...gives your body time to flush out the excess and still leave hydration to make it through the run.

How long have you been running? I'm much slower than you, but it actually takes a while to make significant improvements to your speed. You might consider adjusting your time goals for your first half marathon and just focus on finishing strong.

emmaleigh47

Your 10K is faster than mine but ... a coupel of thoughts

1. Do you have to run with the stroller? Are you going to be doing your half with the stroller. If not, that will naturally speed you up.
2. Are you doing tempo runs or hill runs. I have been doing alot of hill runs lately and that has really improved my speed.
3. Why dont you try changing your intervals from 4:1 to 3:1 or 2:1 ... it is extremely difficult to increase your speed and distance at the same time.
4. If this is your first ... you shouldnt have a time goal ... you should just work to finish period. When you finish you can focus on your next one with a time goal.

:)Big hugs ... Im in the middle of training for my 4th right now..

Athena413

Check out Jeff Galloway's run-walk-run method at jeffgalloway.com...he's AWESOME and makes training for these things much easier! He even has books out there with training plans, speedwork, etc... that are great for runners of all shapes, sizes, abilities.

Sadie98072

Have a look on www.runningahead.com if you havent already. There is lots of great info on there

izzyinbliss

Check out Nike Plus's running site (http://nikerunning.nike.com/nikeos/p/nikeplus/en_US/?rs=1)—I've been using their half marathon training program, and it's been working really well for me. I'm doing my first half marathon in 3 weeks, and followed their routine religiously! Even if you don't have a Nike+ accessory, you can still follow their training program as long as you have a well to figure out your miles. And it's free!

Amberlin

How much water did you drink prior to running? I would suggest hydrating thoroughly the day before your long run/race and not drinking much water the morning of...gives your body time to flush out the excess and still leave hydration to make it through the run.

How long have you been running? I'm much slower than you, but it actually takes a while to make significant improvements to your speed. You might consider adjusting your time goals for your first half marathon and just focus on finishing strong.

I always drink a lot of water so probably had at least two large glasses this morning before my run. I did the 30DS first so likely had a glass or two after that. I will try to run first thing without any liquids, might work.

I have been working on running since August 2010. I did a 5 km run last summer but haven't done any races since. I think I might just focus on finishing. That might relieve the stress.

Thanks for the response!

Amberlin

Your 10K is faster than mine but ... a coupel of thoughts

1. Do you have to run with the stroller? Are you going to be doing your half with the stroller. If not, that will naturally speed you up.
2. Are you doing tempo runs or hill runs. I have been doing alot of hill runs lately and that has really improved my speed.
3. Why dont you try changing your intervals from 4:1 to 3:1 or 2:1 ... it is extremely difficult to increase your speed and distance at the same time.
4. If this is your first ... you shouldnt have a time goal ... you should just work to finish period. When you finish you can focus on your next one with a time goal.

:)Big hugs ... Im in the middle of training for my 4th right now..

I won't be running the Half with the stroller, but usually do have to bring my son on my runs. We run together in the mornings and my hubby is nornally at work. Some of my long runs my husband does come with and he pushes the stroller. On those runs I normally due a minute faster per km.

I haven't really been doing tempos but I do change my run walk pattern on a weekly basis. This week was 4:2 4:1 5:1 I think...

This is my first so I think I will toss out the time goal and just hope I finish without peeing my pants lol

Amberlin

Thanks everyone for your responses! I will check out those sites. I am using a run/walk program from the website for the half marathon I am doing. I do follow the times pretty close but don't do specific hills or speed runs because. Not sure why I haven't. Not sure how to find hills to do but my area is pretty hilly as it is....lots to think about

HolleeERL

Sometimes races will provide porta-potties along the route if you need it. Just make sure you utilize the ones at the start of the race. I have a friend who goes once then gets right back in line to go again before the race. ) I've always said that running is not a sport for the squeemish...I've seen (and endured) some pretty gross things during races and runs (no pun intended) so don't worry too much. We're all in the same boat!! :happy: