How's everyone training for a HM doing? Today I did my third 10 mile/16km or further run. The first was 16k, the second 17k and today I ran 18k, albeit at a pretty careful pace, in a time of 2:16. Still, running for that length of time is an achievement in itself. I don't feel particularly knackered, my legs don't ache, despite not really having prepared sensibly last night, having given blood 6 days ago, and having done Parkrun yesterday. Total mileage in the last week is some 45+Km. I've got my in-run fuelling sorted now.
My HM is on 11th October, 7 weeks today. I'm pretty confident I could run the 21km now (well not right now after my run today) but on the evidence of the pace I've been running the long runs my time would be 2:35-2:40. I'm hoping that the combination of another 7 weeks of training and the buzz on the day I'll do 2:20 or better.
So how are you doing, and what do you expect of the experience?
If you can run 18k, 21 on the day is a guaranteed thing, Be careful not to overdo your mileage. 45km a week if 18 was your long run, is a lot of leg fatigue. If you are doing 16-18km consistently 7 weeks out, you have the thing in the bag, and consolidating should be your aim now.
You will find on the day that your pace is a lot quicker than training runs. If you are doing 2.20 in training you will maybe do 2.05 in anger. That's just the way it is. Race day adrenaline, other people's pace, etc.
I got back up to close on HM distance yesterday, which was a huge confidence boost on my return to fitness after several weeks of injury, and made me feel my marathon goal is not a lost cause. Legs felt pretty good this morning, only minor stiffness, but as the day has progressed I have noticed a degree of groin and hip rotator ache. Going to be doing a serious mobility session this evening. It's not just your leg muscles and lungs that need training.
One other thought: have you been doing much hill work? If your course is hilly, that can really suck it out of you on the day if you haven't prepared for it.
I was in a really large run last year ( 80,000) runners and I can agree with your idea about running faster thanduring training There was so much going on and such excitement all around!!! Same thing happened for a 10K run earlier this year - with about 5000 starters!! :)) BUT my HM which I am currently training for will be a small one ( maybe hundred or so) and I have strong suspicions that most of the runners will be younger faster than me -- I think they will mostly be the keen parkrun types. Doesn't worry me - but I am thinking that being at the back of the pack in this one will not give that race day excitement and extra energy!! ??
I'm not really training for a hm, but I have been extending one run a week. I got up to 13k last week, but I find it hard after 10k. Breathing is OK, but my legs get very tired. What do you do for in-run fuelling? I've tried three different gels, which I seem to tolerate, but don't make a great deal of difference. Same with water - it doesn't seem to make any difference if I take it or not. Probably I'm not running far enough yet to make it necessary.
I found I can run to about 12-13k without extra fuel or water. I tried gels, but it was (almost) disastrous - it turned my bowels to water, and I thought I was going to end up in a difficult situation miles from home. Luckily it passed.
I found shotbloks to be good - one every half hour from about 5k in, and I have two 250ml bottles, one with water, one with SiS energy powder mix.
My legs were fine yesterday, but today they are tired, and my feet feel a little bruised!
I have basically decided to run/walk for distances over 5K. I quite enjoy running 5K at parkrun - and can run longer distances up to 10K non-stop, but I find that I don't enjoy doing so. Run/walk using quite a short/low ratio seems to get me out a long way in long runs and I quite enjoy doing it. I understand that distance is the main determinant of weight loss - regardless of whether it is run or walked. ( Walking taking longer than running!! - BUT in my case, I seem to be able to run/walk at a faster pace than I can run non-stop. So run/walk for me over longer distances is a win-win situation.
I ran 15k today and had a couple of gels (5k and 10k). I had to get home fast at the end 'cos they went straight through me and then through the eye of a needle!
Massive well done Steve, you're doing brilliantly! Had a look at your Garmin stats- your pace and heart rate are remarkably even. You've got to be really pleased with this run. Reckon Rig's right about your pace increasing when you do the race itself. Just make sure you take the rest your body needs to recover from all the kms you're doing at the moment. Well done again
Well done, that's is very impressive and your well on your way to complete it in style. Your well ahead of me in training and I have my Hm the week before, big gulp. I have been putting off doing the long runs until September but I might do a 16km this week.
are you finding that your hungerier now your weekly distance has increased, yesterday shop was double the amount of fruit we usually buy. I forgot my chia seeds so will be giving them ago to see if they help.
In run fuel I haven't got that right yet. I couldn't do those gels either so might have to do some research.
I'm not sure I get more hungry with the extra distance, but a couple of months ago I noticed I was losing weight again without trying - realised that burning 3500 or so calories a week was quite significant and made sure I upped my calorie intake a bit to account for it.
Went out last night and did my longest ever (ASIC training) run of 17k in prep for my HM. I know that I should be pleased that I completed it, but it wasn't too pretty at the end with far more walking than running. I did the run in about 2:25 which is long time to be on your legs... however I don't feel too bad today I did start out with a run 1km/walk 1 min regime which seemed to work OK, but after 12k+ even this fell apart a bit.
I tried to eat & hydrate well before the run and took a gel and an isotonic drink with me. I would be interested to hear anyone else's comments about "in-run" refuelling during 2hour+ runs.
Being pretty tiered at the end did get me worrying about the HM distance, but I still have other training runs of a similar distance to come and as others have said... what's another few kilometres after that distance and the crowd should drag me on a bit.
Well done on that run. I wasn't too tired after my run on Sunday, though I started to feel it on Monday and yesterday, when I did a steady 5k or so. Also felt a bit tired today, but went ahead with a 5x 5:1 interval run, which was hard work, and I feel it in my legs now. I'll be taking two rest days now, to be ready for Parkrun on Saturday and a 5 mile road race on Sunday.
Blimey Andy, Massive respect to you and all others training for a HM ! It is a flippin; long time to be running and on your feet !
Have you seen the link that Hussain Bolt put up about nutrition for runs ?, looks like some useful information in there .
I am sure if you can do 17km you will have no problem on the actual day, the adrenalin , atmosphere , other runners, spectators will get you through and hopefully the weather wont be muggy and humid then.
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