Starting a 16 week half marathon program

EvgeniZyntx

As of today, training begins, I'm starting off a 16 week program to prepare for a half marathon. I have not yet actually chosen the race itself but will do the training for a future event. This is to be followed by a tri or two, a marathon and eventually a half and possibly a full Iron Man. For now, let's focus on the next 4 months. Running objective is "complete" (and if I have time objectives I won't give those out for mental reasons).

I'll use this thread and mostly my diary to journal my preparation. This is really just an invitation to have company along the way and to answer any questions for anyone thinking about a similar journey. Happy trails.

Reading: "The Marathon Method" - "beginner" will be my training plan + a little cycling and a higher resistance training than in that plan.

Happy Trails.

EvgeniZyntx

Week one program - 12 miles split into 4 days of 3 miles.
Completed 5.5 miles - day 1

My (biking) socks are not going to make the distance. Need new socks. And I found my half-marathon event: Frankfurter Lufthansa Halbmarathon in March 10th, 2013. This now gives me less time to train - 2/3 weeks less. Should be doable.

http://www.spiridon-frankfurt.de/

omma_to_3

Good luck!!

EvgeniZyntx

Thanks Omma - just completed my registration and will see if I can get some work colleagues to join in. I always prefer and am more motivated - with co-sufferers.

sjohnny

Week one program - 12 miles split into 4 days of 3 miles.
Completed 5.5 miles - day 1

My (biking) socks are not going to make the distance. Need new socks. And I found my half-marathon event: Frankfurter Lufthansa Halbmarathon in March 10th, 2013. This now gives me less time to train - 2/3 weeks less. Should be doable.

http://www.spiridon-frankfurt.de/

I've become kind of a sock freak since I started running. The ones I've liked best so far are Balega and Wigwam Ironman. I've run over 10 miles in both of them and they feel wonderful. I ran my first half marathon on Saturday in the Balegas. No complaints whatsoever.

icjason

As soon as my foot heals, I'll be right there with you -- it's one of my plans as well. But in the meantime, I'll be focusing on the cycling and then the swimming.

Which plan did you pick?

EvgeniZyntx

I'll look into the Balegas. For the tie being, I just got some asics.

The plan I chose was the beginner one from the book I mentioned. But I'm already a little beyond that level already.

sjohnny

I also have some Asics socks. Not the Kayanos or any of the higher end ones but they're still pretty good socks. They're great for my 3 to 7 mile runs and aren't too bad on longer runs but I like the little extra comfort and support from the higher end socks when the miles get longer.

EvgeniZyntx

A little more on the plan I'm using. It is basically 3-4 days of running per week with 3-2 weight training sessions in between and a day off. One run per week is a long slow distance run and it progressively build volume over the 16 weeks. The last two weeks are tapered so that you do almost nothing the week prior to the race. Since I'm cutting out 2 weeks - I'm actually starting at a higher distance per run, to get the same total volume and I'll taper off, I hope, slightly less.
For the general runs - I'm using Suzy's podcasts on 5K to 10K - they have good intervals, reasonable music ad are already on my mp3 player. They give me about an hour of running each.

EvgeniZyntx

Week one done.

Missed one day of running but ran 23.9 km vs planned 19 km. Feeling that overall this is doable.
Next two weeks are 19 km and 22 km split into 4 days of running. I might move up to the middle program.

Tired and sore today, but all good.
Rubber side down, folks!

Ps: this is the method I'm following: http://www.amazon.com/Marathon-Method-16-Week-Training-Prepares/dp/1592332595

HMVOL7409

Good luck! Start training for my 2nd 1/2 in February. FYI tapers are very important, don't mess with it if you can. Also if you miss runs, it's better to keep going and not try to make them up. You're risking injury doing so.

HollyJanelle76

Great job committing to a race and the training it takes. I would recommend getting some of your co-workers or friends to sign up with you. I have a group of friends and we are training for our second half together right now. Last time, we kind of just pieced it together and didn't complete all the runs or all the long runs as a group. This time we are running together more and doing all the real long runs together as a group and it's the best training I've ever done. Plus, when you have others there with you going through the same thing, it's easier to get it done without any complaining.

EvgeniZyntx

Thanks both!

HMVOL - I'll try not to mess with the taper, shorting it would be by a day or so at most. But given that I'm already above volume, I think I won't shorten it all.

Holly - will discuss it with some co-workers this week - I'm certainly best motivated when someone else is along for the ride.

HMVOL7409

Thanks both!

HMVOL - I'll try not to mess with the taper, shorting it would be by a day or so at most. But given that I'm already above volume, I think I won't shorten it all.

Holly - will discuss it with some co-workers this week - I'm certainly best motivated when someone else is along for the ride.

Great plan. I wasn't sure how much you were cutting when I responded but I've had people say they don't taper. End result; they either DNF or finished but not as well as expected. Higdons plan, which is great has a 1 week taper and everyone is different on that aspect. I need 2; there's no way I would've been able to run 12 miles then run the race efficiently. Maybe with more time and experience.

EvgeniZyntx

So no co-workers want to join in right now... Too bad.

Week two complete.

Extract from my running notes: Today, long slow run around Fort, Lille, with the little ones in tow. Good and slow HR 144 Average 161 max! Run: 6.6 km recorded (actual including walk 8 km) Week2: 27.4 km Total: 50.3 km so far. Looks like I will have run the equivalent of going across the state of Iowa by the time I'm done.

Next week runs are minimum 6.4 km x 4.

EvgeniZyntx

Week three complete.
76.4 km vs 64 km planned so far.

A good week, some moments of flow and thinking I could run forever, especially at the slower Sunday speeds which are really really slow.
Incidents this week have included blood blisters from a bad pair of shoes when I did not have my running shoes and, stupidly, a stubbed toe. Ugly feet for the next weeks. Runs have been from mediocre to excellent.
Anyone doing this type of training, do you keep a run diary?

Next week - 14 to 16 miles in 4 runs.
Rubber side down, enjoy your outings!

EvgeniZyntx

Reporting in a few days late.
Week four was a wreck - flu and holiday travel resulted in two lost runs. 
However, in total kilometers I'm still slightly above plan. 

Week 1 - 23.9 / 19 km planned
Week 2 - 27.4 / 19 km planned
Week 3 - 26.1 / 22 km planned
Week 4 - 11.5 (lost two runs) / 22 km planned
And this week so far 
Week 5 - 14 plus with two runs left. / 19 km planned

So, mid-week I'm at 103 km total vs 101 planned total by the end of this week. Woo! Maybe 15-20 km ahead of plan.

Other than numbers, I've had the opportunity to run in 4 countries and such cities like Paris, Lille, Munich, Wiesbaden  and Amsterdam since I've started. 

What will the 11 next weeks bring? Cold and distance - slowly...

Happy trails.  Keep at it!

sjohnny

Your training is much more exotic than mine. So far I've had the opportunity to run in ........ my neighborhood and....... the trail around the lake near my office. Who knows what the next few weeks will bring? I've got a pretty good idea.

Nice job!

EvgeniZyntx

Week six complete - first 10 km run this year.

I lost motivation middle of the week and missed a run. So this week is slightly below the planned mileage. 21.3 km

Week 1 - 23.9 / 19 km planned
Week 2 - 27.4 / 19 km planned
Week 3 - 26.1 / 22 km planned
Week 4 - 11.5 (lost two runs) / 22 km planned
Week 5 - 29.1/19 km planned
Week 6 - 21.3/24 km planned (one run lost)

So, 138 km total vs 125 planned total. Woo! This week is more volume with 29km planned - lots of travel, so this is going to be hard. Running in California so the weather should be a plus!!

Happy trails.  Keep at it!
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