Any run up to HM tips?

[Jogger22]

I have just 6 weeks to go until my first HM. The furthest I've every run is 13km and that's jeffing it so I'm a bit anxious about being able to complete the distance. And I've only run 10km twice so far this year. I've managed to consistently follow Jeff Galloway's garmin coach 20 week plan (I've just done week 14) but I keep getting really tight calf muscles on some of my runs which I can't seem to shake. I've been too tired to fit in any strength training in the last few weeks which is supposed to help with longer distances. I do play netball once a week as well as doing my 3 runs per week. If I'm too tired to do strength training then I will try 1 or 2 YWA sessions a week. I've just purchased a torq energy gel to try for the very first time as I believe you need to fuel during a HM run otherwise you can hit the wall. I've never had a gel before so I don't know what to expect - some people seem to get tummy issues. I will try it on one of my long run training days rather than leave it to race day. (nothing new on race day!). Is it really possible to go from 13km to 21.1km in 6 weeks?! 😬 Any advice greatly appreciated!

[Cmoi Graduate10]

Hi Jogger22 , first of all, you can certainly get to HM in six weeks from where you are. I didn't use a plan, but most will only take you to 16k before your first HM.

I'd definitely suggest you sort out hydration and fuelling - while I've run HM distance several times without fuelling or hydration, I wouldn't advise it. I don't use gels, I prefer plain water and little snacks like dried fruit or Decathlon almond paste bars. It's better to drink or eat before you think you need it, not leave it. Also important to be well-hydrated all the time by drinking plenty, not just glugging water on run days!

You say you're tired - are you maybe doing a bit too much, rather than too little? I've never got into strength training, though admittedly I run a lot of hills (200m minimum typical elevation gain over 10k) and trails. Of course I'm not saying you shouldn't do strength training, but I'm very much of the "less is more" school of thought, and sometimes a bit of extra rest can do more to help than adding in yet more and ending up shattered.

Once again, you can do it - have confidence and enjoy yourself!

[Jogger22 Graduate10 in reply to Cmoi]

Thanks Cmoi really appreciate your tips. I will definitely start practicing fuelling before and during my longer runs and also ramp up my water intake throughout the day, every day. I might cut back on my cross training sessions and have more rest days if I continue to feel very tired. 🤗

[nowster Graduate10]

The answer is yes... but it's going to be tight.

Be honest with yourself. What was the longest run you did in the last month?

My suggestion is to increase the long runs each week gradually. Start with that recent longest run, and add about 10% each week. If it was 12km do that again, the next week do 13km, then the following week do 14km, then 16.1km (and bag the 10 mile badge). For the last long run before the HM, I'd suggest a 10km run.

Had you more time, I'd have suggested more run increments.

You will need to take along fuel and fluids. Once you go beyond 90 minutes of activity you'll need it, so start fuelling before then.

[Jogger22 Graduate10]

Thanks nowster for the tips. The last longest run I did was last Thursday and that was 13km. I want to stick with my Garmin coach HM training plan that I've been doing for the last 14 weeks. I've looked at the runs I've done on the plan to date and it looks like my long runs have been increasing by 1 or 2 km every 2 weeks so I imagine they will continue to increase gradually in the coming 6 weeks so should follow your strategy of 10% increase each week. Would you suggest that I do my last long run of 10km - one or two weeks before race day? I will definitely fuel before I think I need it - probably after 60 minutes and then every hour. I'm not sure how much water I need to drink during my race as it is in November and will probably be a cold day so I won't perspire as much - what would you suggest? 🤗

[nowster Graduate10 in reply to Jogger22]

Oh, good! 13km last Thursday is great.

In that case, the progression could be 14, 15, 16.1, 18, 10km, then the event itself.

The 10km run would be the week before. The idea (borrowed from most full marathon plans) is that you lighten the load a bit the week before the race. Of course, follow the Garmin plan seeing how you've followed it so far already. Tapering before a HM is not as important.

I'd suggest you may need between 500 and 750ml per hour in November. My fuel strategy is to start about the 45 minute mark, then have a nibble (or usually a jelly baby) every 1km to 15 minutes after that.

I have done HMs on less fuel, but never less fluids.

Unlike a full marathon, doing a Half Marathon every weekend is well within the realms of possibility. (Unless you're Eddie Izzard, who did full marathons every day for several months.)

[Jogger22 Graduate10 in reply to nowster]

Thanks nowster do I really need that much water?! I'm not as fast a runner as yourself so the effort will be less intense as I imagine I'll perspire less. I am hoping to finish in 2 hours 45 minutes/ 3 hours for my first HM. I only have a running belt with capacity for one 500ml soft flask. It looks like I will need to invest in a hydration vest that can fit at least 2 x 500ml soft flasks. There will be an aid station every 7km though. How much water should I drink at each aid station? Should I be sipping water continuously throughout my run? Your advice is greatly appreciated! 🤗

[nowster Graduate10 in reply to Jogger22]

Sipping, a mouthful here and there, and a bigger drink every now and then.

By the time you're running 16km you'll know how much you're needing for each hour, as it's going to take you about 2 hours to do that.

I wouldn't chug down water in one go at an aid station: refill your flask there.

Some salted peanuts might help replace salt lost to sweat, as well as replacing some protein and fat.

[Jogger22 Graduate10]

thanks so much nowster Your tips are very appreciated.

[Sandie1961 Graduate10]

I did my 2nd HM last month having followed a Garmin plan, although mine was time based rather than distance, so my longest pre race run was 2 hours (17k). My longest run in the last 10 days was 8.5k. If you can get to 16 or 17k in the next month I think you’ll be fine on the day. In terms of fuel and hydration, have breakfast a couple of hours before you start and make sure you are well hydrated. I took a 500ml water bottle with Tailwind, which I started to sip around 9k, but also had the little cups of water at the 3 water stations and a Jaffa Cake (provided by them 😋) plus a jelly baby every k from 10, which I found was enough. Good luck!

[Jogger22 Graduate10 in reply to Sandie1961]

thanks so much for the tips Sandie1961 and well done on completing your 2nd HM!!! 🤗 I have bought some torq gels to try out and if those don't agree with me during my training runs then I may well resort to jelly babies instead as I don't think they should cause me any tummy issues on the day. I will look into tailwind too.

[Sandie1961 Graduate10 in reply to Jogger22]

Thank you 😊 I tried a couple of gels, but I just can’t stand the texture 🤢 Tailwind is gently flavoured and, as a powder, mixes with your water, so nothing extra to carry. Works for me anyway!