Question about the week after a race

twinmom_112002

I completed my first half marathon yesterday. I plan on running a goal race on May 5th. Where do I go from now to keep my training up?

What should I run this week (my weekly runs have been 2 five milers and then a long run). What mileage do I put my long run at starting next week? I felt really strong until mile 9 and then bonked at mile 11. I know I need to up my long runs so that I feel strong all the way and I need to figure out my nutrion (thought I was going to pass out at mile 11.5 which I know means my blood sugar droppped). I didn't train with any gu or nutrition so I didn't want to try it on the course.

My time was 2 hours 36 minutes. I want to at least get under 2:30.

twinmom_112002

bump...busy board this morning.

workout_junkee

I keep my running the week after light a few 3-4 milers. No speed work. I will do some cross training.

moustache_flavored_lube

I think you should take the week off or scale way back in miles. Give yourself a mental and physical break before starting the next round of training

carrie3083

You should really be taking some nutrition on any double digit runs. Be sure to do it in training so it will not be new to you on race day. What was your longest run leading up to your race? I like to train over the distance (couple of 15 milers) Helps me to feel strong at the end. Be sure to be good to your body for at least as many days as the miles you raced. So two weeks of light running then build from there. Hope that helps.

Codefox

No need to take the whole week off. You should definitely have a lighter week but by Wednesday you should be fine to run again. No need for intense workouts. If you tapered before the race, I suggest a reverse taper afterwards!

miracole

take a break this week - do just a couple of short and easy runs to give your legs time to recover- and then go back to your training plan but plan to make your longest run at least a half so that you get used to the longer distances again (my first half was much slower than my second...they were 3 months apart so I just rolled back my training schedule to go again)

If you felt like you were going to pass out work on taking in more calories earlier in your long runs, it'll help! (start snacking before km 10 (mile 6) and make sure you have a good pre-race breakfast, I always go for a bagel with peanut butter and a banana).

feel free to add me if you want, I'm always willing to share tips and tricks and training schedules.

mlb929

I ran races in March, April, May, June, August last year a half at each race. I PR'd my March race and kept my distance up because I was training for a full marathon in October. I never run much the first week after a race. If it were me - I'm make my tempo runs a little longer and at race pace - 6-8 miles after a 1 mile warm up. I then alternate my long run between 10-15 miles- ie - a 10, 13, 11, 15, 10, 13 etc to keep my distances of my long run. I drop about 4 weeks before the next race to an 8 mile long run on a week that I scale my mileage down a bunch that 4 weeks out, then I don't so too much tapering for a half. Just my opinion.

rybo

That's not much running. I would try adding an extra day/week.
I also wouldn't drop your long run too far back, at this point you have plenty of time to top out at 15 miles for your long run. I think that will help you.

As far as this week here, how do you feel? Let that be your judge.

If you can, run more miles per week for this next race, that will help you finish stronger more than worrying about gels during the race.

workout_junkee

On a side note... I would "test" supplement during a shorter run or towards the end and close to home in the beginning. This allows for a quick return home if something does not set well with your stomach.

ejwme

so, as always, YMMV.

I see a nutritionist off and on, and she wants me to get in 100 calories of carbs for every hour of running after the first hour. So nothing needed until a good way in to the second hour (I usually set my timer for 1:20). I struggle with this, but it does help avoid the bonk. I used to be scared by all the "don't race what you didn't train" - but as long as I stay away from sugary solids or anything in serious quantity, I'm fine trying new foods and beverages on the course - I don't have a finicky stomach. If you do, often the race director will advertise what foods and beverages will be on the course, or it will be similar to previous years if it's an established race. If you're really hurting, though, I'd grab the aid offered, whether you've tried it before or not - it can avert a serious medical issue.

Second thing - Do you follow a prescribed training plan, or have you just built up your own? You might want to consider following one developed by a coach - they're usually varied week to week, have one day of intervals/speed work, and ramp up and down on the distance runs in a psychologically encouraging way. In my opinion it's much more interesting to mix things up, and I find it very comforting to "run the plan" knowing exactly where the plan will end. I used coolrunning.com's beginner half last year and rocked it dead on my expected pace... But I also chugged the course gatorade when offered (unless my body told me to go for water or nothing instead). Hal Higdon has a lot of training plans that are more varied, too, a friend is using his Novice 2 for marathon right now and finds it comfortable. It's not to say you can't mix it up or tweak it to suit you, but having a proven framework helps me, at least.

If you take a prescribed training program back from your projected race day, you'd likely have a week or two before it's scheduled to start, or be able to start right at the beginning - just take it easy, and listen to your body in the mean time. It says run, run. It says rest, rest.