What hm training should I do now in m... - Marathon Running ...

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What hm training should I do now in my last week's?

Hidden
Hidden

Before I went to Australia I was running on Monday, Thursday and Saturday doing 5 miles, 10-12 miles and 3 miles. The week before australia i only ran a 4.5 mile run due to the snow that landed from the beast from the east. The temperature and hills in Australia meant that I did two runs a week of 3.6 miles and 4.5 miles. I flew in yesterday to more snow and am feeling the effects of jetlag today. I am hoping the snow will go tomorrow as the weather warms up a little. I have just Thursday and Saturday this week then 4 weeks until the event, two of which will be tapering. I am hoping I can still run 10-12 miles but it has been 3 weeks since I have. What runs would you suggest I do in my last 4 weeks?

38 Replies
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Lordi
LordiMarathon

I posted this on another thread a while ago but it's an idea:

"I wondered how tapering might affect us too and can understand the gremlins that might creep in about the full distance on race day etc. I got some good advice/suggestions about this from an experienced friend who mentioned swaping a long run just before taper week with a full 21.1 km but run as a 5k run, 1k walk x 4 plus 1.1km sort of thing. I might do it as it'll be a bit kinder than an 18k at pace run and will also give me a good gee-up knowing I've covered 21.1k running (plus 4k walking) and will dispel the distance gremlin."

roseabi
roseabiAdministrator

First off, please make sure you stop immediately if you feel any pain, or a niggle that concerns you. This is the ideal time to be picking up what physios call a "classic overuse injury", so be aware. Go home and rest, use ice on any swelling, painkillers, warmth, and your preferred stretching and/or massaging methods. See a physio as necessary.

OK, disclaimer over :) here's what I suggest:

NB I'm cutting your taper down to a week and a half, which I think is perfectly fine, but use your own judgement as you go (i.e. if you feel too tired, take a break). Run most of the days at a comfortable pace. Take rest days between runs.

March 18th-24th: 2 miles, 3 miles (two jet lag recovery runs)

March 25th-31st: 2 miles, 3 miles, 4-6 miles (three runs if you can, if not cut one of the shorter ones. See how you go with the long run)

April 1st-7th: 2 miles, 4 miles, 7-9 miles (notes as previous week)

April 8th-14th: 2 miles, 9-12 miles, 3 miles (if you have to miss one, make it the 2-miler)

April 15th-22nd: 3 miles, 2 miles (very slow jog), Friday off, Saturday off, Sunday Go! Go! Go!! :)

ju-ju-
ju-ju-Administrator in reply to roseabi

What she said :)

Madge50
Madge50Half Marathon

I’m no expert rfd, but if it was me, I’d still aim for one long run a week, e.g, 10k, then 12-15k, then 14-18k, the shorter runs, I’d just do what I feel, maybe 5-8k, then the last week, I wouldn’t do anymore than 8k.

I’m sure you’ll be fine, I run twice a week, and that plan worked for me.....firstly though, I’d make myself relax and not feel ‘I must’ do that distance, I think what Lordi says is good, walk/Run, that way you know you have the stamina.

Good luck lovely!

Mx

Hidden
Hidden

Thank you for your replies. I am so tired with jetlag that I have accepted that my run today is off. I will aim to get out on Thursday and see how I get on. Building up again is what I need and I shall take it easy to avoid injury, thank you for the reminder roseabi! I am hoping my fitness and stamina is still there! If I need to walk/run then I will 😁

roseabi
roseabiAdministrator in reply to Hidden

Running in that Aussie heat will have helped your stamina.

Walking through the water stations is a good tactic, I have found :)

Hidden
Hidden in reply to roseabi

Oh yes walking through water stations is the plan, I cannot drink and run without either choking or getting wet lol. In fact, one water station is half way up a hill that I am dreading!

roseabi
roseabiAdministrator in reply to Hidden

Halfway up a hill? That's just not fair!

Hidden
Hidden in reply to roseabi

Well I have run up halfway in training, then I have an excuse to walk the rest of the way with my water 🤣

roseabi
roseabiAdministrator in reply to Hidden

The first time I tried drinking water from a cup while running, half of it went up my nose :D

Hidden
Hidden in reply to roseabi

Lol, I threw it over myself and my feet, not a great experience.

Decker
DeckerModerator

I have no answers as I've never done it either, but I know you will be awesome no matter what

Hidden
Hidden in reply to Decker

Thank you Decker! You have more faith in me than I have in myself but I will try my best. It suddenly seems more real now I am home again, eek! I think race packs will be sent out soon.

Decker
DeckerModerator in reply to Hidden

I know its easy for me to say - and a week or two before my race I will be freaking out too, but I still think you'll be great, because you have trained hard and will do what you need to do between now and race day.

Hidden
Hidden in reply to Decker

Yes I plan to get back out there and get up to distance again before the day. It may not be easy but I have done the miles before and am hoping I will get there quickly. It feels a little scary until I can get out on Thursday to see how much I have lost or not.

Decker
DeckerModerator in reply to Hidden

I think you will get back into your plan in no time. You've got this.

TedG
TedGHalf Marathon

I’ve not done a HM yet but the vital ingredient has to be PMA....believe in yourself and you’ll do it. I definitely support the Run/Walk method, I’ve read Jeff Galloways book! 😊

Good luck, you’ll do it girl 🏃‍♀️🏃‍♀️

Hidden
Hidden in reply to TedG

Thank you Ted, I hope it all goes well on the day! Obviously I wouldn't recommend a trip to Australia in the middle of training but it was what it was.

TedG
TedGHalf Marathon in reply to Hidden

I’d drop everything for a trip to New Zealand! 😜

Hidden
Hidden in reply to TedG

Haha, yes so would I but I would still feel guilty about not running to schedule though!

Lots of great adivice above H. Nothing I can add as I don’t run that distance ( probably never will). But you are so disciplined in your training that I know you will have a great event. Get over the jetlag first, then run and enjoy.

misswobble
misswobbleMarathon

This is why a gal needs a plan. If you ran to a plan you’d know what runs you had still to do. A plan tailored for you that’s is 🙂

I like a proper tailored, structured plan. Removes doubt and means you don’t run more than you need to

Jet lag permitting, you’ll soon feel back to normal. Good eats and sleep helps 💪👍🙂

Hidden
Hidden in reply to misswobble

I had a plan that got me to 12 miles prior to my trip. Plans don't really account for a 2-3 week absence in the middle. In theory I would just carry on where I left off but that doesn't factor in jetlag. Hence I thought I would ask for advice here from those in the know!

mrrun
mrrunUltramarathon

halhigdon.com/training/5113...

Check this out. Works for me, recommended by Tomas here. I work in unorthodox ways so when l got to 18k, breathing distance and a run away from HM, l ditched it all and went all the way back to beginning and core basics. I tend to do each program and distance training twice, just to make sure l haven't forgotten something ;)

If l ever take on marathon l can only imagine that the preps will be epic.

Good luck!

Hidden
Hidden in reply to mrrun

Yes I have seen this and I did a variation on this as an incremental increase in my runs. It worked better for me I think, well so far.

C3PO
C3POVirtual HM

With all your previous prep, I think you can definitely do it. You've been given some good ideas, so you're in safe hands here.

aliboo70
aliboo70Half Marathon

I've signed up to this race too! Only did it last week! Well I am 100% certain that you'll do really well, you have done way more training than me and been very diligent too despite all that you've been through. I know you're a bit apprehensive but it'll be good,I'm looking forward to running the itchen bridge and this year apparently it's nearer the start than the finish (my friend found it a real slog nearer the end last year)!! As long as you've got a long run or two in you'll be fine, roseabi'splan sounded good. I haven't done more than 7 miles since Decbut my nniggle seems to have mostly gone now. My pal Lucie is doing 23 miles today as her last long run before marathon in April so I'm off to do a section with her later on . Have a good rest so you'll feel great for tomorrow 😊🏃🏃🏃✔

roseabi
roseabiAdministrator in reply to aliboo70

May I add you to the Events list? :)

aliboo70
aliboo70Half Marathon in reply to roseabi

Oh yes please! I also have a race this weekend organised by my club , it's a charity event for a club member who passed away a few yrs back, it's his favourite route so is called the "Rog Run" around 7 miles of hills and sea views 😊

And on 2nd April have" West Wight 3 hills" race around 8 miles

Oooh and Needles HM on 4th June I think x

roseabi
roseabiAdministrator in reply to aliboo70

Ha, done :)

aliboo70
aliboo70Half Marathon in reply to roseabi

Oops I got date wrong for needles HM it's 3rd June sorry! Thanks!! 😊

roseabi
roseabiAdministrator in reply to aliboo70

's OK, I checked the website :)

Hidden
Hidden in reply to aliboo70

Ooh you are coming over for the hm! Yes the bridge is earlier but there is a long dragging hill up to the common. I have done half of that but might do the whole hill as part of my route tomorrow. Yes I am very apprehensive, easy to tell!! I think I will need some hand holding 😉

aliboo70
aliboo70Half Marathon in reply to Hidden

I've done round the common before for a 10k race but never anywhere else so it should be fun! You'll have to pop over to one of the iow races we have loads!!

I've been out doing part of my friends last long training run before her 2nd marathon! She is doing so well! 4 of us ran with her for various bits. I haven't done a long run for a good while but my part of the route ended up as a loop so went alot further than planned! Am very tired tonight!! She did 23 miles and is 65,very inspiring 😊

Hope to meet maybe for a C25k photo but I guess they'll be a lot of people! ! 😂x

Hidden
Hidden in reply to aliboo70

It would be fab to meet up if we sort it out, there were lots of people there last year when I watched hubs run, in fact I lost him at the end 😂

aliboo70
aliboo70Half Marathon

Ps you're going to be fine!😊🏃🏃🏃✔

Hidden
Hidden

Ok I got out today and wanted to tackle the hill but it would mean a 10k run. So off I went and it was great! In fact I ran a new 10k pb of 1hr 1min. Not what I had planned at all. The hill was ok but I had to stop for 100 kids to move off the pavement for me to continue. Then I carried on with a gentle run/walk as I was aware of some niggles in my legs from the plane journey. I got up to 9 miles and walked the rest home. I will take it easy now with shorter runs this week. Will see if I will do similar 8-9 miles long run next week.

aliboo70
aliboo70Half Marathon in reply to Hidden

brilliant! well on course! :)

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