Half Marathon Plan: High Days & Jay D... - Marathon Running ...

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Half Marathon Plan: High Days & Jay Days, and a few words about Strength πŸ’₯

roseabi
roseabiAdministrator
β€’60 Replies

Hi all!

Most of you are at the end of your first week; some of you have been going for a little while longer now - but how is everyone getting on?

πŸ’₯ I have seen some good stuff going on the Strava Group!

If you would like to join the Group by the way, follow this link and hit the 'Request to join' button:

strava.com/clubs/489700/lea...

Incidentally, does anyone know someone called The Fantastic Mr Fox on Strava? If you do, PM me, please 😊

πŸ’₯ I got the fear about my hilly half marathon, and have been programming hills into all of my long and 'pace' runs. I have also been getting confused about my paces, what with hills and high winds and everything, but I think I'm finally getting somewhere...

πŸ’₯ Did everyone enjoy their rest day as much as Jay66UK did? πŸ˜„

πŸ’₯ Has everyone heard the rumour that linda9389 and Teri73 are actually the same person??? 😊😊😊

πŸ’₯ BURPEES!!! Just kidding 😊 Although seriously, it is a very good exercise, and very rewarding when you start to see some progress - but, as I said to some of you during the week, you mustn't feel forced to do them if you really don't want to, or if you have a problem that prevents you doing them. It is possible to make them gentler, though, by omitting the jump, and/or stepping or jumping back and forth to plank (omitting the push up.

πŸ’₯ Mix it up by changing your strength routine: Here is a nice time-saving strength workout from the New York Times. I think I'll give this one a go tomorrow or Tuesday for cross-training, so I'll let you know what I think of it in practice. It does include burpees, and also mountain-climbers 😱 - my personal exercise pet hate! So we'll see 😊

nytimes.com/guides/well/str...

πŸ’₯ Week by week I'll post some more strength routine ideas, and also some different intervals training sessions.

πŸ’₯ CALENDARS: I'm loving my Google Calendar, and have now uploaded all my workouts to it. I'm planning on making some more CSVs, but was wondering if anyone has used them? If anyone does would they prefer any particular order of workouts in them (e.g. Sunday long runs, Saturday speed, etc.)?

Have a great week's training!

roseabi xx

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roseabi
roseabiAdministrator

Today's tempo run was murder in the wind!!!

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Jay66UK
Jay66UKHalf Marathon

Hi. Week has gone well, especially the rest day! My right calf still aches a bit from yesterday but it’s been grumbly ever since Couch started.

I am a bit dreading the strength session next week, just because of complete ignorance and zero practice. And as always a bit daunted by adding 1k onto the long run. I recognise I’m going to need to slow down even more to reach the long distances.

Well done, all of us that got through the first week. Enjoy next week x

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roseabi
roseabiAdministrator
in reply to Jay66UK

Are you going to try my suggested strength circuit? With that (or whatever you are choosing to do), promise yourself to try two repetitions each of the exercises. If you feel confident when you've done 2 reps, try to do more - but if you've had enough just move on to the next one. And only do one complete circuit this week. Over time you will build up your strength and feel amazing!!!

With the run, as you say, take your time. Stop and rest as needed - take in the view, look back and see how far you've gone.

You'll be awesome - have fun!! xx

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Jay66UK
Jay66UKHalf Marathon
in reply to roseabi

Yes planning on using your suggestions - thanks for the repetitions advice because I’m clueless.

Running:stop and rest? Heresy! 🀣 Only time I’ve ever stopped running was THAT parkrun...and even then I kept walking throughout.

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roseabi
roseabiAdministrator
in reply to Jay66UK

It's good to try and run non-stop, but it's not necessary, and breaks can help you to get through the longer runs. If you don't want to come to a full stop fair enough, but I definitely recommend the odd walk break. Also (and this is a topic I'll be raising further into the plan), once you start going further you'll want to think about drinking and possibly eating on the move - walking is definitely very useful for that 😊

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Jay66UK
Jay66UKHalf Marathon
in reply to roseabi

Thanks - I can do jelly babies whilst running and not choking now... Gels and water I can see would be tricky on the hoof!

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roseabi
roseabiAdministrator
in reply to Jay66UK

Jelly babies are fine, so you're way ahead there! We'll get onto the subject of water at a later date 😊

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pianoteacher
pianoteacherMarathon

It's going good thanks Abi! Particularly pleased with parkrun yesterday as its the first time I've "tried" since my injury at the beginning of October. I think it could probably be classed as a Tempo run?!? I wasn't giving it full effort and the time was 1min 12 secs slower than my PB.

Looking into next week I think I'm only going to do an hour long run tomorrow. I'll hopefully be running Wednesday, Friday and Saturday this week as well and I'm worried the mileage increase might be a bit much if I do 90 mins tomorrow. Also I was out dancing in very high heels until 4am and my legs really ache πŸ˜‚

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roseabi
roseabiAdministrator
in reply to pianoteacher

Tsk!

Sounds like an excellent tempo run, awesome! xx

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Alissum
AlissumHalf Marathon

I'm really enjoying the plan. Christmas is coming and its all getting a bit busy but hopefully I will be able to stay on track mostly with a bit of shuffling the training days about.

My training plan is actually written on a 2019 calendar :-) with December 2018 written on paper :-) The calendar has a white board at the top. I have written my races entered on it :-) I am such a techo numpty I don't know how to use Google calendar and our internet is dodgy so a paper copy makes sense to me.

The latest copy of Women's Running magazine has a feature on strength exercises for new runners which I will be doing on my strength day tomorrow, along with some crunches (love them) Mountain Climbers and The One Hundred exercise. Used to do this but now out of practice, managed 40 last week. OA in my knees means I can't do Burpees :-)

Ran a lovely easy pace 12k this morning with a friend. Even managed a few hilly bits without walking:-)

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misswobble
misswobbleMarathon
in reply to Alissum

You can do burpees but it takes practice πŸ˜ƒπŸ’ͺπŸ‘

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roseabi
roseabiAdministrator
in reply to Alissum

Your calendar sounds fab!

I've added crunches into my strength routine recently - trying to work on the horrid abs cramps I get sometimes when I'm running. The Hundred! Haven't thought about that one in yonks 😊😊😊

Well done for tackling them thar hills!!! xx

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MadDave
MadDaveHalf Marathon

That’s enough about burpees please! Ok, for some people they’re OK, short lightweight people. But for a big lad like me they are absolute hell!

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pianoteacher
pianoteacherMarathon
in reply to MadDave

Oh believe me Dave - I am both short and light and they are still hell πŸ˜‚πŸ˜ˆπŸ˜‚

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misswobble
misswobbleMarathon
in reply to MadDave

These things do hurt at first but you get strongerπŸ’ͺ

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roseabi
roseabiAdministrator
in reply to MadDave

OK, Dave πŸ˜„

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Windoze
WindozeHalf Marathon
in reply to MadDave

@MadDave totally with you on that one fella...give me the gym any day πŸ˜‚πŸ˜‚πŸ˜‚

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Teri73

Training is still going well, although I inadvertently did my log run and added at least 5km to it. I had some leaflets to deliver on Friday and foolishly thought I would be able to jog around the village (approx 4.5km) and get the job done in double quick time. I neglected to allow for the length of the driveways around here and that I would need to double back to cover both sides of the road, my phone died a quarter of the way around but later told me that was that was 4.5km, so I am guessing I covered about 17-18km in 3 hours 😱 (there was some walking and lots of fumbling with aggressive, finger mauling letter boxes). My respect for our postie has always been high, but after Friday I am in total awe of what she deals with 6 days a week!

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roseabi
roseabiAdministrator
in reply to Teri73

Ha ha - oh dear!! Nicely run 😊😊😊 I did some leaflet-delivering recently - I had the same thoughts about the postie, massive kudos!!!

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Teri73

I was relieved to read that Linda lives at least 50 miles away, was starting to worry that the universe might implode if the same runner from parallel universes should ever meet! πŸ˜±πŸ˜³πŸ˜‚

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linda9389
linda9389Moderator
in reply to Teri73

We're safe! Everyone's safe :D

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mountaindreamer
mountaindreamerHalf Marathon
in reply to linda9389

Think I’ve missed this - but have been a bit preoccupied the last few days...πŸ€”πŸ˜³πŸ˜Šβ€οΈ

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roseabi
roseabiAdministrator
in reply to mountaindreamer

❀️

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roseabi
roseabiAdministrator
in reply to Teri73

lol!

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linda9389
linda9389Moderator

Had another enjoyable week. Google calendar is my advent calendar at the moment :D Sadly tomorrow is all empty (official jay day) - it will be the end of cycle 2 for me.

I can't wait for my long run on Tuesday at the start of cycle 3 - have mapped out a route this afternoon, have my new box of leukotape at the ready, so I'm good to go!

Loving watching everyone's progress on Strava too - go posse, go!

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roseabi
roseabiAdministrator
in reply to linda9389

Nice one, Linda!!! xxx

Ooh, I've been using leukotape too! Was this at Sqkr's recommendation? Been meaning to say: Thanks, Squeak!!! xxx

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linda9389
linda9389Moderator
in reply to roseabi

It was indeed!

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mountaindreamer
mountaindreamerHalf Marathon

Think I always knew this would be a tricky week due to my Dad’s funeral on Friday and my teenage niece staying with us over the weekend. I’m just about on track though, and all set to do my 16k long run tomorrow. 🀞😊❀️

The most important thing I learnt this week was not to consider jumping for any exercises again, even if my Sports Therapist thinks it’s a good plan! When he discovered I could barely leave the floor trying to do the β€œjump onto a box” exercise he’d included in my set of strength exercises for running, he decided to strap some electronic device to my arm last Wednesday and get me to jump up and down from a squat position to measure power vs glute strength or something. Sadly that resulted in Thursday being the first flare up of my neck for ages, requiring a very drugged up complete rest day. I’ll not make that mistake again!

So I think I’ve ended up including most things I wanted to for week 1, but ended up moving most of the days in my plan around! πŸ˜‚πŸ˜‚

Great to follow what everyone else is doing on Strava, roseabi. I think having our own little HUHM group works really well. Great to feel support and inspiration from everyone in the group. πŸ˜ŠπŸƒβ€β™‚οΈπŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸƒβ€β™€οΈπŸƒβ€β™‚οΈπŸƒβ€β™€οΈβ€οΈ

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Windoze
WindozeHalf Marathon
in reply to mountaindreamer

Good luck on your long run tomorrow 😎

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mountaindreamer
mountaindreamerHalf Marathon
in reply to Windoze

Thanks - you too! 16k will be a new distance for me, as I’d been sitting on 15k for a bit until our HM plan started. 😊🀞❀️

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linda9389
linda9389Moderator
in reply to mountaindreamer

Interesting. I cannot do those box jumps either. I assumed it was just me being weird, but you look super fit with all your climbing and gym work, so I'm feeling quite a bit better πŸ˜€. Hope your neck doesn't take long to heal πŸ™‚

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roseabi
roseabiAdministrator
in reply to linda9389

(and @ mountaindreamer) I tried out replacing the stair jumps with step-ups last week - I thought they were really good! Not the same sort of move by any means, but a good workout for hips n glutes 😊😊😊

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mountaindreamer
mountaindreamerHalf Marathon
in reply to roseabi

Thanks - yes, I remembered you saying that, so have switched to 24” box step-ups instead. That will do me fine! 😊

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linda9389
linda9389Moderator
in reply to roseabi

Yep, I've been doing the step ups too - the dog doesn't run away in abject terror, just shakes a little in her crate at the bottom of the stairs :D

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mountaindreamer
mountaindreamerHalf Marathon
in reply to linda9389

I suspect having about 10 years where I could barely walk or take any impact up my spine have left me with no natural ability to jump anymore Linda. My brain has spent years telling my body to place my feet down very very carefully, so thinking of jumping would just seem crazy to it! πŸ˜‚β€οΈ

My speedy husband had a go at jumping, though, and he barely left the ground either! I’m therefore not seeing it as an essential requirement for us to run a HM! (Though my Sports Therapist says my husband would be even faster at running if he worked on the jumps...πŸ˜€)

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linda9389
linda9389Moderator
in reply to mountaindreamer

Wow, that sounds serious. Great recovery.

When I first failed the stair jump, I got my daughter (23) to try one, thinking it would be impossible for her too. She sprung - no other word for it - lightly up onto the stair and sprung back landing lightly on the ground. All effortless. Yet I crash landed up and down, as stiff as a board, landing each foot separately in a sort of hop rather than a jump. I think my brain had a lot to do with it too - it was telling me it was impossible to launch myself into the air and safely land on the step! And having seen my attempt, my daughter emphatically agreed :D :D :D

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mountaindreamer
mountaindreamerHalf Marathon
in reply to linda9389

I can apparently jump 38cm (according to my Sports Therapist’s gadget), though it was pretty uncoordinated!🀣 My problem at the gym was the lowest jump boxes start at 20” - so I just sort of fell into the thing! πŸ˜‚πŸ˜‚ I could awkwardly jump onto a normal aerobics step, so perhaps you could try that if you want to get better at it? I’m not risking it again for my neck...❀️

The big guy in the gym video my Sports Therapist put in my exercise programme effortlessly jumped to waist height on one of the big jump boxes!!! 😳😳

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roseabi
roseabiAdministrator
in reply to mountaindreamer

I saw someone do a waist height jump on the prom recently - I was completely awe-struck!! πŸ˜‚

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mountaindreamer
mountaindreamerHalf Marathon
in reply to roseabi

Here’s the exercise link with a guy from the gym my Sports Therapist works at...😳

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linda9389
linda9389Moderator
in reply to mountaindreamer

I will practice jumping with no step first πŸ˜€

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mountaindreamer
mountaindreamerHalf Marathon
in reply to linda9389

Probably the safest option! We don’t want any of us to end up on the IC due to uncoordinated box jumps! πŸ˜‚πŸ€£πŸ˜‚β€οΈ

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roseabi
roseabiAdministrator
in reply to mountaindreamer

❀️❀️❀️

Oof, sorry to hear about the neck - hope it's better now?

Enjoy/hope you enjoyed your run xxx

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mountaindreamer
mountaindreamerHalf Marathon
in reply to roseabi

Thanks - 16k just completed - it thankfully settled after a lot of strong medication. It’s more to do with my spinal cord catching on things and needing to settle down again rather than any other structures. It’s forgiven me again now - but NO MORE JUMPING ATTEMPTS (I’ve promised it that!) 😊❀️

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Windoze
WindozeHalf Marathon

16k long run next week. My strength session will be in the gym. I have to move some runs about for work but im gonna hit some hard intervals during the week then park run as recovery...with a jog there and back ofc 😁

Edit..Just asked for an inv to the Strada club 😁

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roseabi
roseabiAdministrator
in reply to Windoze

I take it you're not Fantastic Mr Fox?

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Windoze
WindozeHalf Marathon
in reply to roseabi

No 😁 I have used my real name...Steve..

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roseabi
roseabiAdministrator
in reply to Windoze

Gotcha 😊

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homlyme

going well roseabi gave in and bought new trainers shall wear them on short runs to break them and save them for my HM

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roseabi
roseabiAdministrator
in reply to homlyme

Lovely! xxx

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misswobble
misswobbleMarathon

You can do standing mountain climbers. I think they're harder 😀

If it’s any consolation. 😁

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roseabi
roseabiAdministrator
in reply to misswobble

Ooh, liking that idea!!! Thanks, Wobble!! xxx

It's specifically the dangling, wobbling belly aspect of mountain climbers that I detest - wouldn't have that if standing 😊😊😊

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Whatsapp
WhatsappHalf Marathon

Completed my first week by doing my long run on Sunday. It felt like a bit of a chore, but I kind of went out with the wrong mindset as I had a busy day and wanted to just 'get it done'. Need to learn to relax more.

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roseabi
roseabiAdministrator
in reply to Whatsapp

Well done!

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MutleyShuffle
MutleyShuffleHalf Marathon

First week went well, loving having a plan - look at it several times a day! Other half thinks I'm obsessed! 😁 I'm doing my own set of exercises for Strength days - some are the same as in roseabi's set, but not including burpees! 😁 I'd like to try the step-ups, but I haven't got an indoor step. If it's not too horrible outside I could do it in the garden.

I have included a pilates class one week and yoga the next, which would also count as strength I suppose - or cross-training. I haven't done any cycling yet but have that pencilled in for this weekend, and if it's too nasty outside I'm going to tackle a zumba video instead!

Great to follow everyone's progress on Strava - go, go, go, Team HUHM! πŸ˜ŠπŸƒπŸ’ͺ

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roseabi
roseabiAdministrator
in reply to MutleyShuffle

Excellent!

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roseabi
roseabiAdministrator
in reply to MutleyShuffle

Loving that you keep looking at the plan πŸ’—πŸ’—πŸ’—

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MutleyShuffle
MutleyShuffleHalf Marathon
in reply to roseabi

πŸ€—β€β€β€

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linda9389
linda9389Moderator
in reply to MutleyShuffle

Teehee. I keep opening up google calendar too - I try to make sure no-one is looking as I get enough stick for running as it is! I just step up two stairs and back down again - but maybe you don't have stairs :D

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MutleyShuffle
MutleyShuffleHalf Marathon
in reply to linda9389

No I live in a bungalow!

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linda9389
linda9389Moderator
in reply to MutleyShuffle

πŸ˜‚πŸ˜‚πŸ˜‚

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