1/2 marathon training struggles...
65svtfastback
Posts: 45 Member
Trying to get ready for a 1/2 marathon and am worried I am going to run out of time.
I started out in April (not able to run 1/4 mile) wanting to do a 5k by September, I quickly realized that was a way to easy goal and ran a 5k (27min) in June, followed by a 10k(53:54) in July.
After that there was a big road race on July 27th that I have always wanted to do which was 7 miles...I trained hard and did it in 60 minutes.
I was so excited after that I signed up for a half marathon, which I really really want to accomplish. Problem is the 7 mile race kicked my butt a little harder than I realized and it seems to be taking forever to recover. Since that race I have continued to run at least 3 days a week and doing elliptical on off days and have taken 1-2 days a week for rest. The most I have been able to run though is 4.5 miles as my hamstrings are KILLING me.
The half marathon is in 47 days and I feel I should be building more distance by now (would like to be up to at least a 8 mile long run)...should I take a several days off to try and recover my legs or just keep at it and ignore the pain. My hamstrings are the only thing bothering me, everything else is good. They are sore and tight, I keep trying to stretch them out and they actually feel better after I get warmed up and right after a run but then the next day they are sore again.
I started out in April (not able to run 1/4 mile) wanting to do a 5k by September, I quickly realized that was a way to easy goal and ran a 5k (27min) in June, followed by a 10k(53:54) in July.
After that there was a big road race on July 27th that I have always wanted to do which was 7 miles...I trained hard and did it in 60 minutes.
I was so excited after that I signed up for a half marathon, which I really really want to accomplish. Problem is the 7 mile race kicked my butt a little harder than I realized and it seems to be taking forever to recover. Since that race I have continued to run at least 3 days a week and doing elliptical on off days and have taken 1-2 days a week for rest. The most I have been able to run though is 4.5 miles as my hamstrings are KILLING me.
The half marathon is in 47 days and I feel I should be building more distance by now (would like to be up to at least a 8 mile long run)...should I take a several days off to try and recover my legs or just keep at it and ignore the pain. My hamstrings are the only thing bothering me, everything else is good. They are sore and tight, I keep trying to stretch them out and they actually feel better after I get warmed up and right after a run but then the next day they are sore again.
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Replies
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Bump! I feel for you - my half isn't until October, but the major heat wave here killed my running mojo and I fell a little behind in my long runs. It looks like you are doing amazing! I'm Interested in the advice you get from experienced runners....0
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Sounds like you need a break- don't be afraid to rest a few days in a row!0
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Sounds like classic overtraining to me. Personally, I'd advise resetting my goal and picking a later race. Take a week or so off, then rebuild training at a less steep increase in miles and intensity. Do other crosstraining to stay active.0
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I'm in a similar boat - having to put more training into less time for my 1/2 in September. Change your strategy if necessary. Rest and stretch but consider doing a walk/run and start working on how to get that done. Maybe work on 9 min run/1 min walk intervals for your long "runs" and see if it helps. Good luck!!0
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OH.... you should at least do a 10 mile run before the half but you should not increase to much at a time and DO NOT ignore the pain. Try warming up, stretching, running, stretching, and heat and ice after. I am running a trail marathon in November and have been following a 16 week program you can normally find them online if you google them. You are cutting it close, but it is definitely do able you might not get a good time but you could run the whole thing and finish. Good Luck.0
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In my experience it takes up to a week to begin feeling normal again after a hard, longer race. If after a week you are still having bad pains then take a few days off and crosstrain. You can take up to a week off without any fitness loss so don't worry about that.
Given your current level and the amount of time left you can work your way up to the HM. It won't be your fastest but you can get it done and set a mark for future improvement.0 -
You are a victim of your own enthusiasm.........a common problem with new runners.
Asa a new runner you've done a 5K in June, a 10K and 7mile in July (with no recovery time in between from the sounds of it) and are planning on a half in September.
Classic too much, too soon, too fast. Ignoring the pain is only going to make things worse, take at least a few days off, buy yourself a foam roller and use it after every run and consider ice baths after your longer runs. With only 47 days until race day don't even think about trying to kill it, think slow and steady. Your long runs should be at a pace that feels almost leisurely to build your base (10.5 or 11 minutes per mile). Stay off the elliptical, if you want to cross train ride your bike, lift weights, swim etc - your elliptical adds pretty much nothing to your running performance whereas biking and weights address muscular imbalances and aid in injury prevention.
Moving forward (I'm hoping that you'll continue running) pick your races with time in between. Read up on the subject of periodization (if you want to be competitive) and use a training plan when building for races.......the coaches who design these generally have a lot of wisdom to share.0 -
With a 7 mile (12k) under your belt. Take a few days off.
When you say that the 7/27 race kicked your butt and you have not yet recovered. In what sense? No strength? Soreness? Pain?
Also, had you reached the 7 mile distance in training before the race? Or were you ate a lesser distance and hit the longer distance race day?
It took me roughly 4 months to get from 10k (6 miles) to the 21k (half marathon distance). I ran 3-4x per week and I was adding to my distance only every couple of weeks. 10k went to 12. Then 12 went to 15. Then 15 to 18. Finally ran 21k about 3 weeks +/- before the race.
It is possible that you have advanced too quickly and your body is sending you a message to slow it down a little.
47 days is not a lot of time to build to 21k if your body is not used to 10k + distances.
If you are determined? You will need to add 2 k per week from now to race day. At a 3 day per week training routine, pick one day as your long slow day. Then run a new long distance each week on this day. But, do not go for speed!! Run the longer distance by running 10 minutes then walking 1 minute. Repeat until you are done. For the balance of the week run one day in the 10k range at a race pace. For your other day, if you have a decent hill near by? Run up and down. Start with 3-4x and add a rep every week until race day.
This is a similar training program to what I am currently using to get to a full marathon distance. But condensed as you do not have lots of time to build to strength/stamina.
I also suggest core work after pace runs. Planks front & side 45 sec + x 3sets after running.
Dynamic range of motion stretching before running and long slow Hatha Yoga style stretching after running.
Last thought/suggestion. Drink LOTS of water. Get a belt or camelpack. Or simply carry a water bottle in one hand. I have found that drinking lost of water while training has dramatically reduced my post run recovery period.
Best of luck!0 -
PLEASE DON'T IGNORE HAMSTRING PAIN! I made the huge mistake of ignoring my hamstrings over a year ago and now I can't run. I love to run and I'm devastated that its just not possible for me. Over the past year I have had to really look after them, stretching all the time and trying to build strength up again. They don't hurt the way they used to but they still hurt. Hamstring injuries take a long time to heal, have you been to a doctor or physio? Is it just the muscle or the tendions? I have hamstring tendonitis which came from overtraining and ignoring the pain. Also how are your shoes? When my pain started I went to get new shoes from a really good sport shoe supplier and they measured my feet properly and I was wearing a whole 1.5 size too small.
I've also learnt since being injured, that strength training is really good for runners, so maybe look into this.
I hope you can get this sorted in time for the 1/2 marathon. Running is the best and I miss it. Good luck with everything0 -
I'll add to what others said, but hamstring pain could be a sign of fascia tension in the calves or thigh.
try to do some release using a tenis/lacrosse ball, or a rolling pin, google for myofascial release.
the muscles stay contracted after an intense effort (your 7 mile) and the following week should have been a whole week of recovery. try 3/4 days without running with morning and evening releases + complete stretching 3/4 times a day
And again, lots of water.0 -
Thanks all, so much good advise here!!
Feel I need to clarify a few things:
Before the 7 mile race I had run 6.5 miles several time with comfort. The 7 mile race was VERY hilly
Right after the 7 mile race I felt like a million bucks!! Was not until a few days later I felt muscles tighten and some fatigue. I made the mistake of thinking I had to "get right back on the horse" and ran 3.5 miles two days after race....I know...mistake and then 4 miles two days after that. From this I felt some fatigue, shin soreness and felt like I did early on in my running.
I then took 3 days off from running, but was working on building a workout room in our garage. Building walls, up and down ladders, etc. This is when my hamstring soreness really started. I should clarify that it is more what I would call extreme soreness than it is pain.
After that I did a 4.5 mile run....I felt REALLY good (no fatigue feeling at all) other than my hamstrings...they were sore and tight for the first mile, I took it easy and after I got a little warmed up they felt fine. After the run I did LOTS of stretches and the next day they felt worse. That night I did the elliptical...same thing took it easy until warmed up and then pushed myself...that was last night. Today they are better than yesterday but still very sore and stiff feeling.
I always drink tons of water...close to a gallon a day, and my shoes have around 100 miles on them.0 -
You are a victim of your own enthusiasm.........a common problem with new runners.
Asa a new runner you've done a 5K in June, a 10K and 7mile in July (with no recovery time in between from the sounds of it) and are planning on a half in September.
Classic too much, too soon, too fast. Ignoring the pain is only going to make things worse, take at least a few days off, buy yourself a foam roller and use it after every run and consider ice baths after your longer runs. With only 47 days until race day don't even think about trying to kill it, think slow and steady. Your long runs should be at a pace that feels almost leisurely to build your base (10.5 or 11 minutes per mile). Stay off the elliptical, if you want to cross train ride your bike, lift weights, swim etc - your elliptical adds pretty much nothing to your running performance whereas biking and weights address muscular imbalances and aid in injury prevention.
Moving forward (I'm hoping that you'll continue running) pick your races with time in between. Read up on the subject of periodization (if you want to be competitive) and use a training plan when building for races.......the coaches who design these generally have a lot of wisdom to share.
Great response Brian.0 -
Sounds like you have over done it a bit.
Rest & stretching for a few days is probably in order.
Like others have mentioned. Do not ignore pain!
If you have the resources? Go to a Physiotherapist. One or two visits could get you on the path to training for the longer distance pain & injury free. This would be especially valuable if there is a sports clinic with a Physio who runs!
As previous, best of luck and have as much fun with the training as the race!0 -
Never ignore pain, it's your body's way of telling you to take a break or seek treatment.
Definitely agree that you've taken on too much too soon, you've discovered a new love and like any new passion have pursued it to the greatest extent possible, which feels fabulous until it doesn't anymore. Time to start listening to your body, if you make it through the half , simply aim to finish it the same day you start, don't set a time goal, that'll just lead to problems!
You've gotten great advice before my 2 cents so I'll just say this: there is always another race, if you're not ready for it then discretion will definitely be the better part of valour. Give your body time to rest and recover and if the pain isn't going away visit your friendly neighbourhood physio, you may be feeling the pain in your hamstrings, but that doesn't mean that it is originating from there!0 -
Definitely take some time off to recover!
I think you will still be able to finish the Half in 47 days even if it may not be as fast as you were hoping. There is no shame in walking part of it. And since this is your first one, no matter what it will be a PR! Just learn from this experience and don't overdo it next time. Then start planning your next race and make sure you have plenty of time to prepare. Good luck!0 -
Thanks so much for the advice!!! I am going to take a few days off and re-group....I really wanted to do the half this year (it's the only one around here), but if it does not happen there are a lot of 5 and 10k races coming up I could do for fun with friends and then do the half next fall. If I feel good in a few days I will give it a go, but not going to push it.
Everyone was right that I got overly eager (that's my personality lol) but I would rather keep running at a moderate pace over getting sidelined for an extended period from aggressively training. I am still pretty stoked at what I have accomplished!! I am coming up on hitting the -70lb mark and I am in better shape than I have been for many years!!0 -
Worst case scenario, you walk a portion of the half marathon and still mightily impress your friends for doing it at all.0
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Everyone was right that I got overly eager (that's my personality lol)
I should have added, we've all been there!
A few years ago I decided to do the Army Run half-marathon as my first HM, it also just so happened that I had a 100km charity bike ride the week before.......I ended up walking the last 7km with excruciating ITBS and was sidelined for 6 weeks before my massage therapist got me going again.0 -
Everyone was right that I got overly eager (that's my personality lol)
I should have added, we've all been there!0 -
Everyone was right that I got overly eager (that's my personality lol)
I should have added, we've all been there!
Yep. Same here.
Let me add, you seem to really enjoy running. I have nothing against people who have a bucket list goal to run a half or full marathon, and therefore are seeking to get there as quickly as possible. They will typically meet their goal and move to another activity.
But for people who see running as something they will do for quite a while, I don't agree with seems to be in vogue now of new runners progressing quickly to longer distance races. IMHO, that strategy runs counter to becoming a good, long time runner. These runners would be much better off learning how to run 5ks and 10ks well before doing a half and certainly a full marathon. There is much to be gained from teaching the body and mind how to race, and physically you'll have a much better base and be much better prepared when you do tackle the half. There are a lot of goals and success and satisfaction you can get from running a season of 5k/10k races.
I have done many of the distances. I've raced 3k to 50 milers. Setting a PR or winning an age group award in a 5k is just as satisfying today as it was when I was just starting to run 5ks.0 -
Thanks so much for the advice!!! I am going to take a few days off and re-group....I really wanted to do the half this year (it's the only one around here), but if it does not happen there are a lot of 5 and 10k races coming up I could do for fun with friends and then do the half next fall. If I feel good in a few days I will give it a go, but not going to push it.
Everyone was right that I got overly eager (that's my personality lol) but I would rather keep running at a moderate pace over getting sidelined for an extended period from aggressively training. I am still pretty stoked at what I have accomplished!! I am coming up on hitting the -70lb mark and I am in better shape than I have been for many years!!
Sensible and sane.
I pushed for a half last year and looking back, I really wish I hadn't. Even though I did it (slowly) It was too soon, and I hurt myself a couple of months after, getting ready for my second half.
Now having to start over with running, after a longish break. This time around, I'm taking it nice and slow, and there's no way I'm aiming for more than 10k before next summer. After all, there are halfs and marathons every single year. I only have the one pair of legs to get me round them. I'm going to look after them.0
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