Advice on half marathons
akuhl415
Posts: 8 Member
I have my very first half marathon coming up on February 9 (!!!), and I've been following Hal Higdon's Novice 1 training program. I feel ready and excited for the race 
But I need some advice for after the race...
First, I have to take a 3 hour flight at 7 a.m. the morning after the race to a 3-day conference for work. Is there anything I should do to make sure I am functional for my work conference? I don't think my recovery after the race should be too bad since I've been feeling pretty good after all of my long runs in the training, but I've heard that racing can be a lot different than the training runs.
Second, there is another half marathon I really want to participate in on June 1. I was planning to just do the 12-week Novice 1 training again to prep for that one, but I was wondering if there is a better plan, since I have built up my mileage a bit doing the training for my first half. I really don't want to go backwards, but I don't want to overdo it either...
This is the first time I've followed a training plan and stuck with it for this long, and I just want to keep the momentum going. I really appreciate any advice or experience you can share!
But I need some advice for after the race...First, I have to take a 3 hour flight at 7 a.m. the morning after the race to a 3-day conference for work. Is there anything I should do to make sure I am functional for my work conference? I don't think my recovery after the race should be too bad since I've been feeling pretty good after all of my long runs in the training, but I've heard that racing can be a lot different than the training runs.
Second, there is another half marathon I really want to participate in on June 1. I was planning to just do the 12-week Novice 1 training again to prep for that one, but I was wondering if there is a better plan, since I have built up my mileage a bit doing the training for my first half. I really don't want to go backwards, but I don't want to overdo it either...
This is the first time I've followed a training plan and stuck with it for this long, and I just want to keep the momentum going. I really appreciate any advice or experience you can share!
1
Replies
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In terms of travel -- You may be pleasantly surprised! My easiest recovery was when I did a half, walked Magic Kingdom (about another 11-13 miles), and then flew back -- with airport connections -- the next morning. I think all of the walking around helped keep things loose, instead of giving them a chance to settle in.
You may want to buy some compression socks for flying and recovery. I find that if nothing else, they *feel* really good. My sports medicine doc also recommends them.0 -
Re: the training plan, have a look at Hal Higdon's Novice 2... it's very similar to the 1 but if I remember right involves slightly shorter weekday runs and slightly longer long runs.1
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collectingblues wrote: »In terms of travel -- You may be pleasantly surprised! My easiest recovery was when I did a half, walked Magic Kingdom (about another 11-13 miles), and then flew back -- with airport connections -- the next morning. I think all of the walking around helped keep things loose, instead of giving them a chance to settle in.
You may want to buy some compression socks for flying and recovery. I find that if nothing else, they *feel* really good. My sports medicine doc also recommends them.
Thank you so much for sharing that story! It helps to put my mind to ease I tend to be an overthinker, so I'm starting to do the thing where I think about every possible thing that could go wrong... I am grateful for your story of things going right!
And I will look into compression socks - do you have a favorite brand to recommend?0 -
eleanorhawkins wrote: »Re: the training plan, have a look at Hal Higdon's Novice 2... it's very similar to the 1 but if I remember right involves slightly shorter weekday runs and slightly longer long runs.
Thank you! I'll check into the Novice 2 plan - that sounds like what I was looking for with the longer long runs.
What do you do in the weeks that you are in between when one plan ends and the next one starts? I will have about 4 weeks in between...0 -
eleanorhawkins wrote: »Re: the training plan, have a look at Hal Higdon's Novice 2... it's very similar to the 1 but if I remember right involves slightly shorter weekday runs and slightly longer long runs.
Thank you! I'll check into the Novice 2 plan - that sounds like what I was looking for with the longer long runs.
What do you do in the weeks that you are in between when one plan ends and the next one starts? I will have about 4 weeks in between...
I'd have a week 'off' after the race - i usually just run a few miles a couple of times as a recovery week, and then after that keep the mileage around or just below what the starting mileage needs to be for your next plan.
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collectingblues wrote: »In terms of travel -- You may be pleasantly surprised! My easiest recovery was when I did a half, walked Magic Kingdom (about another 11-13 miles), and then flew back -- with airport connections -- the next morning. I think all of the walking around helped keep things loose, instead of giving them a chance to settle in.
You may want to buy some compression socks for flying and recovery. I find that if nothing else, they *feel* really good. My sports medicine doc also recommends them.
Thank you so much for sharing that story! It helps to put my mind to ease I tend to be an overthinker, so I'm starting to do the thing where I think about every possible thing that could go wrong... I am grateful for your story of things going right!
And I will look into compression socks - do you have a favorite brand to recommend?
I use CEP socks for post race
In 2016 I flew to CA; did a half Ironman and then had to catch the red eye back to DC for a conference - compression socks; lots of water; standing on the plane when possible and a muscle roller were critical0 -
Many races offer stations at the finish line for foam rolling/stretching. Use them to help with recovery. Even better if they have therapists available who can help you stretch or do sports massage—some races have this service for free. I’ve felt much better the next day when I stretch properly after my race.0
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TavistockToad wrote: »eleanorhawkins wrote: »Re: the training plan, have a look at Hal Higdon's Novice 2... it's very similar to the 1 but if I remember right involves slightly shorter weekday runs and slightly longer long runs.
Thank you! I'll check into the Novice 2 plan - that sounds like what I was looking for with the longer long runs.
What do you do in the weeks that you are in between when one plan ends and the next one starts? I will have about 4 weeks in between...
I'd have a week 'off' after the race - i usually just run a few miles a couple of times as a recovery week, and then after that keep the mileage around or just below what the starting mileage needs to be for your next plan.
That's a very sensible plan! Thank you for the clear explanation - I will definitely do that. It'll help with my tendency to go too hard then burn out. I've been amazed at how helpful it is to have (and stick to
) a plan. 0 -
deannalfisher wrote: »collectingblues wrote: »In terms of travel -- You may be pleasantly surprised! My easiest recovery was when I did a half, walked Magic Kingdom (about another 11-13 miles), and then flew back -- with airport connections -- the next morning. I think all of the walking around helped keep things loose, instead of giving them a chance to settle in.
You may want to buy some compression socks for flying and recovery. I find that if nothing else, they *feel* really good. My sports medicine doc also recommends them.
Thank you so much for sharing that story! It helps to put my mind to ease I tend to be an overthinker, so I'm starting to do the thing where I think about every possible thing that could go wrong... I am grateful for your story of things going right!
And I will look into compression socks - do you have a favorite brand to recommend?
I use CEP socks for post race
In 2016 I flew to CA; did a half Ironman and then had to catch the red eye back to DC for a conference - compression socks; lots of water; standing on the plane when possible and a muscle roller were critical
Thanks for the recommendation! I'll check to see if my running store carries the CEP socks.
And wow! That sounds amazing and exhausting to do all of that in such a short time! I bet you felt like a superhero being able to pull that off! Good idea on the roller - I'll have to remember to pack mine for the trip.0 -
TavistockToad wrote: »eleanorhawkins wrote: »Re: the training plan, have a look at Hal Higdon's Novice 2... it's very similar to the 1 but if I remember right involves slightly shorter weekday runs and slightly longer long runs.
Thank you! I'll check into the Novice 2 plan - that sounds like what I was looking for with the longer long runs.
What do you do in the weeks that you are in between when one plan ends and the next one starts? I will have about 4 weeks in between...
I'd have a week 'off' after the race - i usually just run a few miles a couple of times as a recovery week, and then after that keep the mileage around or just below what the starting mileage needs to be for your next plan.
That's a very sensible plan! Thank you for the clear explanation - I will definitely do that. It'll help with my tendency to go too hard then burn out. I've been amazed at how helpful it is to have (and stick to ) a plan.
One thing I found when I had consecutive races to train for was that always being 'on plan' and having to train gave me serious burn out by the end of it!! a few weeks of down time in the middle should help though.2 -
Great advice!0
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Many races offer stations at the finish line for foam rolling/stretching. Use them to help with recovery. Even better if they have therapists available who can help you stretch or do sports massage—some races have this service for free. I’ve felt much better the next day when I stretch properly after my race.
Thanks for this advice! I'll be sure to take time to stretch and take advantage of any services available after the race. I'm glad you pointed this out because I probably would have been in a hurry to get going after the race since I have people who will be waiting around for me. But I have to remember that it's important to take a few minutes to take care of my body after the race I've been doing the stretches recommended by the NHS and that really seems to help too. 0 -
Many races offer stations at the finish line for foam rolling/stretching. Use them to help with recovery. Even better if they have therapists available who can help you stretch or do sports massage—some races have this service for free. I’ve felt much better the next day when I stretch properly after my race.
Thanks for this advice! I'll be sure to take time to stretch and take advantage of any services available after the race. I'm glad you pointed this out because I probably would have been in a hurry to get going after the race since I have people who will be waiting around for me. But I have to remember that it's important to take a few minutes to take care of my body after the race I've been doing the stretches recommended by the NHS and that really seems to help too.
Those stretches are pretty much what I do after I run 0 -
Keep moving right after the race if you can. Don't just flop down on a bench. You want to keep the lactic acid moving through your body so it is dispersed. That will help prevent some of the inflammation and stiffness.
I agree about taking it easy for the first few weeks after the race. Keep running, but don't follow a schedule. Just go out and run what you feel like running. Maybe gradually increase your weekly mileage over a few weeks, but with easy runs and fartleks.
You could do an intermediate plan if you can maintain your base until training starts. I found a big difference in my HM results when I was doing more mileage. Not just in the time, but in how the race felt.1 -
TavistockToad wrote: »Many races offer stations at the finish line for foam rolling/stretching. Use them to help with recovery. Even better if they have therapists available who can help you stretch or do sports massage—some races have this service for free. I’ve felt much better the next day when I stretch properly after my race.
Thanks for this advice! I'll be sure to take time to stretch and take advantage of any services available after the race. I'm glad you pointed this out because I probably would have been in a hurry to get going after the race since I have people who will be waiting around for me. But I have to remember that it's important to take a few minutes to take care of my body after the race I've been doing the stretches recommended by the NHS and that really seems to help too.
Those stretches are pretty much what I do after I run
Yes! I feel so much better after running since I started stretching consistently.0 -
spiriteagle99 wrote: »Keep moving right after the race if you can. Don't just flop down on a bench. You want to keep the lactic acid moving through your body so it is dispersed. That will help prevent some of the inflammation and stiffness.
I agree about taking it easy for the first few weeks after the race. Keep running, but don't follow a schedule. Just go out and run what you feel like running. Maybe gradually increase your weekly mileage over a few weeks, but with easy runs and fartleks.
You could do an intermediate plan if you can maintain your base until training starts. I found a big difference in my HM results when I was doing more mileage. Not just in the time, but in how the race felt.
Thanks for this advice! I'll have to make it a point to remember to keep moving - I have a feeling I'll be tempted to flop after it's over.
I'll check out the intermediate plans too. I just have to figure out how to get everything to fit... But increasing my mileage sounds good to me. I really like being out running, and I'm even liking running in the cold and rain and snow. I love the feeling of being able to take what nature decides to throw at me I did draw the line at -20F windchill though - not quite ready for that! 1 -
Good advice on here. U should be fine in re to recovery. Stretch, rest, sleep. Maybe wait until March to start training for next race.
Did my last 1/2 in the fall after being sick & not training much. I made it, it’s amazing what the body can do. Oh also hydrate a lot to help ur recovery, I’m sure u know that0 -
I agree with lots of walking after the race to keep things loose, and I have used Novice 2 training plan, and it worked great for me! Drink lots of water, fuel your body afterwards, and make sure to stretch and walk so that your muscles don't get too tight and you'll be fine. I've never used compression socks, so I can't speak to that personally.
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And good luck!!!0
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