Half Marathon Plan: Take care of you! 💥

[roseabi]

Hi there, HMers!!!

How's it all going?

Sorry, by the way, for the lateness of this post. Yesterday I had a headache that wouldn't quit, and wanted to keep my screen time to a minimum 😊

I know I'm not alone in not really feeling much like going out in this weather! I had my long run today, and I had to go really carefully because there were patches of ice everywhere - and I know it's much worse for those of you who live further North.

I've also been thinking about how important it is to take care of ourselves, and if that means taking a little down-time then so be it! Relish the chance to relax, pamper yourself a bit maybe, or do something different!

But don't forget there's still training to be done - I liked some of the ideas in the latest e-newsletter from the New York Times, about strategies for days when we really don't feel like running (hope it's viewable):

static.nytimes.com/email-co...

And, of course, there's always cross-training 😊

But whatever you're doing, please take care of yourself, and enjoy your running whenever you can!!

roseabi xx

[mountaindreamer Half Marathon]

Thanks roseabi - I saw you’d been sliding about a bit today too. I’d prefer more ice or more snow so I can wear my studs! 😂❤️

I’m still kind of enjoying the longer runs, and hoping the last 2-3 k of HMs feel easier after a few repeats. I’m sort of of ditching my plan at this point though, and possibly going to try for HM/6k/5k Parkrun most weeks, with the long run dropping to 10k about every 4th week. Not yet sure if that’s realistic or not.

I want to find a sustainable cycle, and am a bit worried that I’d be doing too much weekly mileage to avoid injury if I stuck to some weeks I’d put for later in my plan. (I’d got HM /10k/5k or HM/8k/10k down. I’m pretty sure I’d read somewhere that sticking to only about 28.5k running a week tends to reduce injury risk, and I’m not that sure I feel much like doing 10k 2 days after a HM distance yet.)

I plan to play around more with hills and speed once the snow and ice have finished, but am sort of coming to the conclusion that I’d be fairly happy with 2hrs 20mins for my HM race time anyway (I’d aimed at 2hrs 30 originally), and that I actually enjoy running on my own a bit slower rather than pushing my speed for even 5k Parkruns.

Interestingly, while I’m not yet running particularly faster the more I run, my cadence does seem to be naturally increasing. It was nearer 160 steps per minute, but is now tending to average 170spm whatever distance I run, with it going up to a max of nearly 190spm for brief bits. And that’s without music or the assistance of Podrunner.

[Lordi Marathon in reply to mountaindreamer]

An HM a 10k and 5k (usually a Parkrun) in that order are pretty much what I'm aiming for until I decide to begin going longer for marathon training. Having a 10k and 5k per week as habit, plus a long run is about as simple as it gets. You then have the option to convert a HM into a 10k, or the 10k into a 5k on the go if you don't feel great or the weather is naff.

Although I am doing the Speed Challenge I really do prefer bumbling along in a nice long jog rather than going eyeballs-out. Having said that I was pleasantly surprised by how my general fitness seems to have automatically translated into the ability to run/sprint pretty fast (when need be -i.e, to beat traffic lights or dodge between groups of pedestrians etc). I even sped up quite a bit at the end of my last long run just to test what it felt like asking the old legs for a lot more after a long plod and managed around a 05:50 - 06:00 km/min pace sustained over the last 4 km.

You will totally smash 2:20:00 in your first HM race without even thinking about it much because the pack/excitement will pull you along much faster than you really should go if being totally in control and sensible!

Cadence is a good thing to work on and try to get it up nearer to 180. I did some experimentation with cadence last year and found that test running a crazyly high cadence (200+ which is totally unnatural and a bit comical - like an OAP shuffling along in fastforward) (out of sight of any audience I hasten to add!)... which made my normal cadence higher when I returned to running without thinking/actively thinking about cadence. One other test I did was to run with the highest cadence (for me) that felt non-comical without trying to run "fast". That surprisingly resulted in quite a good time with what felt like less effort than usual. Have a play with cadence, I'm sure there is a sweet spot for everyone, usually a bit higher than what they consider as normal.

[mountaindreamer Half Marathon in reply to Lordi]

Thanks for the tips Lordi - maybe I should try to up to 10k for the middle run after doing a few more HM distance runs. I don’t plan on going up to marathon distance, or even really upping from HM. I’d rather save my joints for climbing and hillwalking options!

I guess what’s really starting to dawn on me is that I prefer running distance, and I enjoy running solo - so I may not choose to bother with races much. 🤔

[roseabi Ultramarathon in reply to mountaindreamer]

What about just doing two runs per week some weeks?

Re cadence, possibly as you gain experience you are starting to find a new rhythm xx

[mountaindreamer Half Marathon in reply to roseabi]

I already drop to 2 runs a week if my spine flares up - that’s my ongoing “joker” default. 😂❤️ I keep one of the 2 runs as my long run.

I’d assumed running at least 3 times a week was somehow better for your running, but guess a HM + 10k would cut the mileage down. I may suffer “C25k guilt syndrome” if I start willfully dropping to 2 runs a week too often though...😳❤️

Hope you’re head has fully recovered now roseabi , and that you’re better after your bug. xx

[roseabi Ultramarathon in reply to mountaindreamer]

You should let go of that notion. You are an experienced runner now, and are in control of your running 💗

Thanks MD, all good now xxx

[homlyme]

Thanks roseabi I'm going to try for my 18k tomorrow but I have a very uncomfortable pulling sensations behind my right knee its been like it since my hip got better thought it would have cleared up by now anyway if it's bothering me too much shall call it a day and perhaps give up on the idea of the HM on 10th March thought about taking a few days off and just going for Valentine 10k and wait till I'm stronger to do an HM

[mountaindreamer Half Marathon in reply to homlyme]

Good luck tomorrow homlyme ! I hope the knee behaves. ❤️❤️

Sounds like you’ve got a sensible plan if things are still hurting. 🤞

At least you know you can nearly do the distance now, whatever you decide.

[homlyme in reply to mountaindreamer]

thankyou its just so frustrating knowing whats best to do! I suppose in the end its just listening to your own body 🙍‍♀️🏃‍♀️

[roseabi Ultramarathon in reply to homlyme]

Sorry to hear that, good luck - how did it go? xxx

[homlyme in reply to roseabi]

hi roseabi its thick freezing fog out here today so abandoned it just had 30mns on treadmill and shall repeat that later then see what weather like tomorrow or sat thankyou

[roseabi Ultramarathon in reply to homlyme]

Yikes - good plan!

[Maybe58]

Hello! Hope you’re feeling better? Where do I post my data for the speed challenge?

[roseabi Ultramarathon in reply to Maybe58]

healthunlocked.com/marathon...

[Whatsapp Half Marathon]

I couldn't agree more. I have so far taken two breaks on my plan to prevent running injuries form occuring/ getting worse. However, it hasn't seemd to have affected me. I guess thats why it is good to make sure your plan allows for a bit of wriggle room - like your joker days.

[roseabi Ultramarathon in reply to Whatsapp]

It's been really nice not to feel stressed out about getting the runs in! Also I think my swimming has really helped keep me fit when I haven't been able to run.

It's funny how I've recently fallen into telling people to run less 😄

[Madge50 Marathon]

Thanks roseabi, useful article, just to say, I had the 10 miler from hell yesterday, in my mind I was hoping for a good steady road run, but the ice/snow put paid to that, so it was all off road, still with some really dodgy ice patches. Previously I’ve enjoyed being off road in the snow, but for some reason just couldn’t get into it, lots of walking breaks, head pain (brain freeze), stiff hips, slight back ache and new socks rubbing, what a mess! Got it done, albeit very slowly.....

I’m hoping I can get out on the road next week, I’m yearning for one of those plod, plod, plod runs......

Four weeks to go to the HM.......onwards.....onwards.....🏃‍♀️

Mx

[roseabi Ultramarathon in reply to Madge50]

Oo it's really quite scary isn't it!! We don't get a lot of frost or snow in Brighton & Hove as a rule, so I was most perturbed 😊

Be safe, and yayyy exciting!!!! xxx

[misswobble Marathon]

Mornin shug. I hope you feel better today 🙂

Just off for a short run. Been waiting for a thaw Sun is coming out 😎

I’ve bought a hula hoop for cross training purposes Gonna unpack it post run. Might make a video for yous all 😁 🙈

[roseabi Ultramarathon in reply to misswobble]

Thank you, much better xxx I think it was a wee bit of dehydration, so I'm back to chugging water like a pro 😊

Hula hoop? Awesome! Yes, we need that video!!!! 😊😊😊

[Madge50 Marathon in reply to misswobble]

Oohhh I love a hula hoop! Often found in the garden giving it a whirl, it really whittles your waist (not that you need it). If it’s a weighted one, beware, there will be bruising until your skin toughens up.....it’ll look like you’ve been in the boxing ring....😂🥊

Mx

[roseabi Ultramarathon in reply to Madge50]

Weighted???? Wow, one learns a new thing every day 😊

[Madge50 Marathon in reply to roseabi]

Oh yes, none of them light plastic ones, I can’t remember how much mine weighs, it’s not a lot, you can also get them with notches/bobbles to pummel the old midriff/muffin top........who knew....😂

Mx

[roseabi Ultramarathon in reply to Madge50]

Eek! 😄

[misswobble Marathon in reply to roseabi]

Not much hooping happening. I’ve given it a whirl but it kept coming apart 🙄

[Decker Ultramarathon]

In the spirit of this post, I ran my 10k indoors yesterday rather than risk my chest cold flaring up again. Saturday's forecast looks reasonable (+2) compared with today's -17/-28, so I'm looking forward to that one. I have to say my Saucony (sock-oh-knee) Excursion TR11shoes were awesome in the snow and ice last week. Only solid ice and metal subway grates are an issue with them so far. Happy and safe trails everyone!

[roseabi Ultramarathon in reply to Decker]

Sock it to 'em 😊

[misswobble Marathon in reply to roseabi]

I wore my soccer knees to walk the dog today 👍

[roseabi Ultramarathon in reply to misswobble]

Wow that's very sensible!

[pianoteacher Marathon Half Marathon]

Not been running much this week unfortunately. Had a bit of a cold which meant I missed my running club 10k on Wednesday - probably a good thing because only two people turned up and they ran 12.1k in just under an hour 😲

Playing for a funeral tomorrow morning so that one's out. Will probably give parkrun a go on Saturday weather permitting. Then possibly another 5k or so of the HM course Saturday afternoon or Sunday.

To be honest my right heel has been niggly since my first 10 miler last Friday so having a week off is sick is probably a good thing x

[roseabi Ultramarathon in reply to pianoteacher]

Take care! xxx