Half-marathon in two weeks – what to do now
Replies
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I considered all recommendations and ended up with running 10.78 miles, time 2:04:49, and average pace 11:35 min/mile last Saturday. It hurt a little on Saturday, but it stopped hurting on Sunday. Unless I experience something new tomorrow I believe that I am OK.
What is my next step?
Should I do my 3 miles twice a week and 5 miles this Saturday and then twice 3 miles next week?
My half will be on 3/24/12.0 -
I considered all recommendations and ended up with running 10.78 miles, time 2:04:49, and average pace 11:35 min/mile last Saturday. It hurt a little on Saturday, but it stopped hurting on Sunday. Unless I experience something new tomorrow I believe that I am OK.
What is my next step?
Should I do my 3 miles twice a week and 5 miles this Saturday and then twice 3 miles next week?
My half will be on 3/24/12.
I would run more than 5 this weekend. The Hal Higdon novice plans have people running at least 10 the week before the race. Its hard to give good advice when your volume is so low. Take a look below.
http://halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program0 -
I ended up with running my second 3 mile run on today - Friday.
Saturday is my usual long run day. I can’t do it on Sunday.
Considering that there will be no rest day between today and tomorrow, what distance should I run tomorrow – 7 days before attempting half-marathon?0 -
I remember reading this somewhere when talking about the taper before a race so I'll paraphrase - there's not much more you can do to improve your race performance and a whole lot of things you can do to hurt it.
every beginner's half marathon plan I've seen has the runner tapering off 2 to at least 3 weeks prior to the race. Push it now and you risk injury. I'm currently training for my 2nd half and my last "long" run prior to my race will be about 2 weeks before, and only about 6-7 miles--the rest of my build up (to 11 miles) is all being done in the next 6 weeks before I start tapering off.0 -
I ran without stopping for two hours on my long run day today.
Distance 10.78 miles, time 2:04:49, and average pace 11:35 min/mile.
This is the longest distance of non-stop running in my life.
I believe that half-marathon will be within my reach on 3/24/12.
Thank you all for advice and words of encouragement.
I wonder what usually happens between mile 11 and 13.
Good job on your long run! As for what happens between mile 11 and 13: You'll be amazed at what your body can do when you push it past your comfort zone, and past that longest training run. This was me doing my first half marathon last fall:
Me: Oh wow, there's the 10 mile marker...yay, they're giving out Gu (energy gel chewy things). Good thing, cause I already took mine at mile 8.
Me: at mile 11...ohmygod...legs are exhausted...but...whoa...I only have 2 miles left (omg when did I realize that I can EASILY do two miles?) Great song on my iPod: "Eye of the Tiger" keeps me going and going...
Me: at mile 11.5...darn, a short but steep hill...ouch...time to focus...almost there... (I only went to 11.5 miles in training runs and my last training run went horribly, so like you I was nervous about how that last 1.5 miles would go)
Me: mile 12.5...OMG...I can hear the crowd cheering on the runners as they finish, how cool! ooo a long slow downhill...YES! I can do this! Ohmygod I'm gonna finish...(looking over at the guy who has been on pace with me for the past mile..."hey! is this your first half ?" he says "yep." "Race ya to the finish!" We sprint like fools over the finish line...high five each other like long lost friends...scream "We did it!" and attempt to high five again but we're too clumsy and tired to actually connect palms. LOL.
Me: 13.1 miles...ohmygod ohmygod ohmygod (tears)
about 10 minutes later after walking around, eating my banana, drinking more water, admiring my finisher's medal...I stopped to rest next to the medical tent and my calves cramped up so badly I literally could not move. For like...10 minutes...and then I was fine.
Best experience of my life.
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When I ran my first half, I focused strictly on my HR and not pace. I knew that I could maintain the distance as long as I stayed around 160-170 on my HRM. My longest run prior to doing the half was 10.5 miles a week prior to race-day. I was average 10:40 pace on that training run with average 175 HR. Race day I did an average 10:10 pace (2:13:48 finish) with average 172 HR. I remember the hardest mile was mile 9...it was about 1/2 mile uphill, which really hurt!!! The rest of the course was fairly flat, which was nice!
Once you hit mile 10, the adrenaline kicks in and you push yourself to finish strong!
I had a plan to hit some Gu energy gel at mile 6 and 9. I don't know if it is mental, physical or both, but the gel seemed to give me some boost.
One thing I like to do on long races is to look for "photobomb" opportunities. There are usually plenty of professional photographers taking photos of racers throughout the course. I struck a few poses for the camera (zombie-runner, funny-face, etc.). This seemed to keep my mind off the run and give me a little motivation and self-amusement. 0 -
Thank you for recommendations and sharing your experience. Your info is very valuable to me.
I ran 7 mile this morning as you recommended. Distance 7.16 mile, time 1:20:16, pace 11:13.
I guess my next step is 3 mile on Tuesday, 3 mile on Thursday, and then half-marathon attempt on Saturday.
Any other recommendations?0 -
eat lots of carbs this week and hydrate really well
Besides your two short runs, get lots of sleep!
Good luck!!!0 -
Eat more carbs than usual this week but don't overdo it on Friday. If you really carb load the day before a race, you'll carb UNload during the race, if you get my drift. Eat lightly on Friday night. Stick to simpler carbs and stuff that is easily digested. Definitely drink lots of water this week so you're well hydrated but don't drink a lot Saturday morning before the race. Lay out all of your running stuff the night before so you have everything in one place. Check the course information to see how the water stations are spaced. If you feel like it might not be enough water for you, bring a bottle of your own. I always have one bottle on my belt and this has saved me in the past when the stations were 2 miles apart and/or they ran out of cups. Leave in plenty of time so you're not rushed getting to the race, especially if it's somewhere you haven't been before. Most of all, have fun!Thank you for recommendations and sharing your experience. Your info is very valuable to me.
I ran 7 mile this morning as you recommended. Distance 7.16 mile, time 1:20:16, pace 11:13.
I guess my next step is 3 mile on Tuesday, 3 mile on Thursday, and then half-marathon attempt on Saturday.
Any other recommendations?0 -
I used my two weeks before the half-marathon day in the following way.
On 3/10/12 I ran long run on 10:78 miles in 2:04:49 time, pace11:35
Then two short runs:
3/14/12 3.29 miles, time 33:28, pace 10:10
3/16/123.20 miles, 33:15, pace 10:24
One longer one on 3/17/12 - 7:16 miles, time 1:20:16, pace 11:13
Again, two short ones:
3/20/12 3.41 miles, 35:00, pace 10:15
3/22/12 3.23 miles, time 35:39, pace 11:03
Running my short runs slower than normal felt weird. I had to stay focused to make sure that I wouldn’t increase to my average 9:00-9:30 minutes speed. But by doing so I experienced something that I will call “a conscious run” and became smarter about running.
Thank you all for advice, support and feedback you gave me. I read with great interest about your that some of you decided to share with me. I will use all the knowledge I gained during the last two weeks, when I will try to complete the 13.1 miles distance on 3/24/12.
I am picking the bib tomorrow, and I guess I am ready. I believe that half-marathon is within my reach but I am fully aware that the run can end up either way for me.
Thank you all again. I learned a lot from you.0 -
I'm running a half marathon, on hills, Apr 21 my schedule leading into it is today (Thurs) 40 min run, Fri cross training day, Sat (Mar 24) 12 miles on hills, Sun a rest day,
MWT I'll do 40-50-35 min runs, Sat (Mar 31) I'll do 8 miles on flats,
MWT I'll do 25-50-25, Sat (Apr 7) 13 miles on hills,
MWT another 30-25-15 min runs, Sat (Apr 14) 6 miles on flats
MWT I'll do 30-25-0 min runs, Sat (Apr 21) 13.1 miles on hills.
Tues, Fri and Sun are cross training/rest days I listen to my body to tell me what is needed. The schedule is based on Jeff Galloway's philosophy and worked the charm for my first half and this time by following it and working harder I am on track to shave off 30 mins from my finish time 0 -
Good luck and let us know how you do! BTW...having a 10+ mile run under your belt should give you plenty of confidence going into the half. 10.46 was my longest run leading up to my first half, and I completed the 13.1 with a better pace than that long run and with enough gas left in the tank to push myself on the last mile point one. You will do great!!! 0
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I wonder what usually happens between mile 11 and 13.
Mile 120 -
best of luck!! i just finished my 3rd this weekend and am still living off the excitement.. you'll be great! relax and enjoy the atmosphere!0
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Good luck tomorrow!0
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Good job on your long run! As for what happens between mile 11 and 13: You'll be amazed at what your body can do when you push it past your comfort zone, and past that longest training run. This was me doing my first half marathon last fall:
Me: Oh wow, there's the 10 mile marker...yay, they're giving out Gu (energy gel chewy things). Good thing, cause I already took mine at mile 8.
Me: at mile 11...ohmygod...legs are exhausted...but...whoa...I only have 2 miles left (omg when did I realize that I can EASILY do two miles?) Great song on my iPod: "Eye of the Tiger" keeps me going and going...
Me: at mile 11.5...darn, a short but steep hill...ouch...time to focus...almost there... (I only went to 11.5 miles in training runs and my last training run went horribly, so like you I was nervous about how that last 1.5 miles would go)
Me: mile 12.5...OMG...I can hear the crowd cheering on the runners as they finish, how cool! ooo a long slow downhill...YES! I can do this! Ohmygod I'm gonna finish...(looking over at the guy who has been on pace with me for the past mile..."hey! is this your first half ?" he says "yep." "Race ya to the finish!" We sprint like fools over the finish line...high five each other like long lost friends...scream "We did it!" and attempt to high five again but we're too clumsy and tired to actually connect palms. LOL.
Me: 13.1 miles...ohmygod ohmygod ohmygod (tears)
about 10 minutes later after walking around, eating my banana, drinking more water, admiring my finisher's medal...I stopped to rest next to the medical tent and my calves cramped up so badly I literally could not move. For like...10 minutes...and then I was fine.
Best experience of my life.
Thank you for this. It is how I imagine it will be. Mine is 5 weeks away and I think 10-11 will be my top run. You made me laugh.
Good Luck Tomorrow!!!!!!!!!0 -
I did it!!! I successfully ran the half-marathon this morning.
I was much better prepared for the run and was able to successfully finish it thanks to your support, wisdom and experience you shared with me. Your advice to run it very slowly from the beginning served me very well.
I admit that it was difficult and challenging after the tenth mile mark. After I finished both knee hurt a little and I experienced cramps in both legs. Applied cold ice on both knees and massaged the cramped muscles. Hope to be OK tomorrow.
My stats are as follows: time 02:41:08, pace 12:17, split 10K was 1:10:35. I finished as 3010 out of 3366 finishers. The last person finished in 03:46:41.
Thank you so much. It was a great and unbelievable experience.0 -
congrats on your accomplishment!!! Now.....when is the next? 0
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Well done!0
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Fantastic, that's a great time, you must be very proud!0
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Nice Job!!
Thanks for posting a follow up!
Mine is 5 weeks away. I ran 11 miles today without stopping, which is the most ever. LOL
Ouch!
Good Work!0
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