Spring 2020 Half Marathon Group is go! 😄 Getting the most out of your training

[roseabi]

Hi Half Marathoners!

Let's get this party started!!!! 😄😄😄

In this post I'd like to take a bit of time to think about and discuss how we can get the most out of our training, doing all that we can to make it to that starting arch feeling fit, healthy, and ready to run!!!

★ Keep your slow runs slow!

You'll no doubt have seen in your training plan "slow" or "easy" runs. Your plan may get pretty specific about "easy" and suggest a numerical pace and/or heart rate to run at, but the basic idea is that the pace is easy - breathing not too much harder than when you're walking, you can carry on a short conversation while you run, and your body feels relaxed.

If you have never run the half marathon distance you will get the most out of your training by keeping your long runs easy. You will be training yourself for longer periods on your feet, strengthening your tissues and increasing the efficiency of your cardiovascular system and metabolic response. Keeping to a gentler pace may well help keep you away from the Injury Couch 😊😊😊

For the half marathon improvers: you can up the pace of your long runs, but you may wish to keep them strong and slow, and include shorter race pace workouts. Your plan may well include "recovery" runs - these should be kept at the very easy pace specified.

★ Check in and give yourself time to recover

Throughout your training programme I strongly recommend that you keep a diary of your progress - just jotting down a few notes about every run in a notebook (real or virtual) or on Strava/Garmin etc. is incredibly useful! Write down how you felt after each workout and be REALLY HONEST with yourself about it.

It may sound strange, but a huge part of training for any race are the days off! And sad but true, as we get older it often takes longer for us to recover after a hard workout such as a long run or a speed session. This is why Linda and I have started this group so early - we strongly encourage you to learn from yourselves about how many days off you really need between your runs. There is plenty of time to add extra recovery days into your plan if you feel the need. A great way to think about it is to plan to recover to the point where you are MORE than ready to do the next hard workout.

Cut back weeks should be included in a good training plan. Every three weeks or so, reduce the overall weekly distance run to give yourself a break. Great for spending extra time with friends and family 😊😊😊

I'll dig out this Pete Magill post again, as I think it bears repeating 😊 It also has some useful ideas about preparing for speed, and a very simple base for a training plan if you would like to build your own. Plus it has a lovely photo of me 😄

healthunlocked.com/marathon...

★ But a day off doesn't necessarily mean a day on the couch!

Don't get me wrong, I love sitting on the sofa watching TV! But here are plenty of things you can be doing on your rest days - just not running!

Cross training is your friend! Pick the type of activity we call "low impact", you might choose strength work of various kinds, yoga, swimming, walking, cycling, gym machines such as an actual cross-trainer - or rowing is a fabulous exercise! I have been known to go windsurfing 😊 These exercises give you a break from the impact of running while helping you improve your overall fitness and athleticism. The catch of course is that it is, I think, tremendously important that you enjoy your exercise, otherwise it is very difficult to build the habit. So be sure to choose a cross training activity you enjoy!

It is a very good idea to include a little cross training on the day after your long run. A walk is fine - anything that gets you moving will help keep your muscles from stiffening up!

Strength training may well make you a better runner! (For the pedants, be sure to note that I mean a better YOU, we're not talking competitiveness here - not that there's anything wrong with a little healthy competition in its place.) Strengthening work may help mitigate the risk of injury, and just make your whole experience of running so much better! I have created a couple of strength routines that require no equipment, and have posted them over on Strength & Flex - where you will find many other great workout suggestions:

healthunlocked.com/strength...

EDIT: Cross training is a good idea, but it's not mandatory (nothing is!). You may have neither the time nor the inclination to do it, and that's up to you! ❤️❤️❤️

★ What happens if something goes wrong?

Sad but true, you can do everything "right" and still pick up an injury. Or maybe life will get in the way of your training. This is when you have to be the most honest with yourself, and make a decision either to do what you can with lower expectations, or even stop altogether.

But please remember that it is very rarely the end of your half marathon dreams! There are so many races to choose from these days - there will be another chance to run!! Your health, family, job etc. must always take priority, and it's far better for your mental health if you recognise your priorities and adjust to them.

Know that every minute of training that you manage to fit in - it all counts! It will never go away, and when you are ready you will be back stronger than ever 😊😊😊

Enjoy your training!

roseabi & linda9389 xx

December 3rd, 2019

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Spring 2020 Half Marathon Group list: docs.google.com/spreadsheet...

HUHM Strava Group: strava.com/clubs/huhm

Previous posts:

Welcome: healthunlocked.com/marathon...

Training plans: healthunlocked.com/marathon...

Let's get to know each other!: healthunlocked.com/marathon...

[Setters Half Marathon]

Thank you another great helpful post!

[linda9389 Administrator Marathon]

Fab post - loads of useful info there. The LLHM starting arch brings back sooo many memories 😍. It was my most exciting start line to date! Training for that first HM last year, I found I needed to build in two non-run days between runs after the first few weeks of training - my aging muscles etc. were no longer coping with the build up without niggling and grumbling. The 'be honest with yourself' bit is so important. Accepting there's an issue may mean you can adjust your plan in time, and still make the event good to go! Dropping a few speed runs may give you the space to fit in all the long and pace runs you need to get to both the start AND the finish line 💪

[roseabi Ultramarathon in reply to linda9389]

LLHM is most definitely on my list!!

I'm starting to wonder about this list...

[linda9389 Administrator Marathon in reply to roseabi]

How many pages?😍

[roseabi Ultramarathon in reply to linda9389]

Exactly!! 🤣

[David_G Metric Marathon]

Thanks Roseabi. Since joining this group I've signed up for the Weymouth Half Marathon on 22 March 2020. The details are on the website: letsdothis.com/gb/e/weymout...

Good luck everyone!

[roseabi Ultramarathon in reply to David_G]

Gotcha! xx

[Maddee_6333 Half Marathon]

Thanks roseabi, I am so guilty of not doing any sort of cross training - I don’t count walking as I have to walk a decent distance every day anyway.

I really am going to try to find something that I enjoy, this time round.

[roseabi Ultramarathon in reply to Maddee_6333]

You don't HAVE to do ANY cross training, and brisk walking is an excellent exercise! xxx

[Maddee_6333 Half Marathon in reply to roseabi]

Ahhh but I really ought to; my glutes are nonexistent 🤦‍♀️

[Oldfloss Administrator]

Great post...so useful...need to peruse later!

Thank you xxx

[Tbae Metric Marathon]

Brillant post Abi.

Not part of the group,yet,best wishes to all.🏃‍♀️🏃‍♂️⭐️⭐️

Hope you are on the mend.

🏃‍♀️⭐️👏👏❤️

[roseabi Ultramarathon in reply to Tbae]

Thanks Bae, I'm getting back to normal finally ❤️❤️❤️

[cheekychipmunks Half Marathon]

Fantastic advice, thanks so much. I’ll be doing a long run tomorrow, but next week will be a cut back week I think. Strange as it might seem though, I’ll still do my intervals run on Monday - because I’ve found a way to enjoy JRS ....... what have I become? 😅😅

[roseabi Ultramarathon in reply to cheekychipmunks]

Awesome xxx

[Beachcomber66 Administrator Half Marathon]

That is all very useful roseabi thank you so much. I will study it at length ( and actually do some of it too!!). I definitely need at least a two day rest after 10 miles plus, and probably after a hard 10k too. Short recovery runs might help though if I can bin the "never run on consecutive days" C25k programming which I have probably grown out of by now!

Because I am being (over) ambitious and trying to work in my hill running development and HM training together, I went for my "prehab" session with the physio today. My two months of hill work have done no damage, thankfully, and apart from a bit of excruciating calf de-knotting, all is well. I have swapped out some of my calf exercise from my daily routine and replaced them with core and hamstring/ glutes exercises to help them cope with the extra work I am giving them.

My hill technique is, apparently ok; which means thanks are due to VRB's because I have picked up most of that knowledge from here! Prevention is definitely better and I suspect in the end cheaper than cure; half an hour with physio hopefully well spent 👍

[Hidden in reply to Beachcomber66]

Oh do you mind if I stalk you ? I like your ideas. Thanks

[Beachcomber66 Administrator Half Marathon in reply to Hidden]

Happy to be stalked by a fellow forest and hill run fan, but I follow the real experts on this site; I am just 18 months on from being a non- runner! 😊

[Hidden in reply to Beachcomber66]

I need to figure out the two day rest thing but I have a good bit of time. My HM Is at the end of May (on trails in a castle grounds) or a few weeks later on a single forest path (think road rage 😡 by my followers)

[Beachcomber66 Administrator Half Marathon in reply to Hidden]

Have you seen Irish John’s recent report on a pile up at a badly organised run? Brilliant stuff 😊

[Hidden in reply to Beachcomber66]

I did. Sounded like a nightmare. He had another post with yakkers and eaters on his HM. They may be stalking him too of course

[linda9389 Administrator Marathon in reply to Beachcomber66]

I had one of those excruciating massages yesterday too! I'm trying to schedule one every 4 to 6 weeks this time around and see if it helps 🤞

[Beachcomber66 Administrator Half Marathon in reply to linda9389]

Physio could tell when it hurt; I stopped talking! No running tomorrow. A swim and dog walk will be quite enough. 😊

[linda9389 Administrator Marathon in reply to Beachcomber66]

I dog walked and ran today, no problems 🙂

[roseabi Ultramarathon in reply to Beachcomber66]

Yes, the great thing about C25K is that it helps you to get into running without really having to think about it - it's a powerful magic! But now you're a runner you can start thinking for yourself. It's really not so different to learning to drive - the real lessons start when you've passed your test and have to start navigating alone. Bonus - running is much better for you 😊😊😊

[Beachcomber66 Administrator Half Marathon in reply to roseabi]

L plates going in the bin! 😊

[roseabi Ultramarathon in reply to Beachcomber66]

Good stuff 😊😊😊

[Redcello41 Half Marathon in reply to roseabi]

I am loving the analogy about driving, in fact it's how i got into running in the first place! I've got my driving test on the 15th January and I can't wait to pass that finish line hahaha

[roseabi Ultramarathon in reply to Redcello41]

Ooh, good luck!!!

[Redcello41 Half Marathon in reply to roseabi]

Thanks! 😃

[Run46 Half Marathon]

Great post, thanks for the advice and info 👍

[Cantstopmenow Half Marathon]

Lots of great info here to take on board. Thank you.

I'm struggling to find my happy pace to be honest. I always try and push myself to go faster, or further. Since I completed c25k in June I have never run less than 5k in one session. I've done a 12k and 2x5k this week, including a hill, upped my strength exercises (from virtually nothing) and done a total body workout class at the sports centre. My body is feeling tired.

I was told this week that I shouldn't be doing this at my age (58), and I'll injure myself!!!! This is obviously not true, but it has taken the wind out of my sails!

I guess it's about moderation and listening to your body.

I would appreciate any furtheradvice or encouaragement. 😊🏃‍♀️

[roseabi Ultramarathon in reply to Cantstopmenow]

It is indeed about moderation and listening to your body.

I'm curious as to why you feel you must always run at least 5K - is it because of C25K? Because if so, forget all that, you are a Graduate now!! It sounds as though you may be in danger of doing too much and should take on board some of the ideas I mention in my post.

I challenge you to take a few days off running, have a really good rest, and get planning what you would like to do in May - the Monsal Trail, or Liverpool Rock N Roll HMs would be amazing!!

For your first run after your break, try a 3K that you will run at a comfortable pace with no expectations. Enjoy yourself and take the time to notice how you are feeling, right from the top of your head to the ends of your toes.

[Cantstopmenow Half Marathon in reply to roseabi]

Thanks for this. I think it might be because I don't want to lose my fitness and suddenly find i cant, or don't want to run 5k!! 🙃

I will do as you suggest. I'm really enjoying the additional exercises and strength work too!

[roseabi Ultramarathon in reply to Cantstopmenow]

That's fabulous, and a really good indication that you have no need to worry about losing fitness xxx

[Cantstopmenow Half Marathon in reply to roseabi]

Thank you. I didn't realise I was worried about losing fitness. I feel much better now 👍😊

[linda9389 Administrator Marathon in reply to Cantstopmenow]

Prior to ju-ju's 10k plan it never occurred to me to run for less than 30 minutes. Prior to HM training it never occurred to me to run at anything other than my normal pace! Mixing up pace and distance is key - to building distance, increasing pace and staying injury free. It took the longest time for my head to accept that a long training run should be easy and enjoyable, and to accept that I could almost fly if only for a short period of time 😍. This time round I'm finding I'm no longer fighting those ideas , but am embracing and, most importantly, enjoying them. Overriding everything is the need to question how my body feels - if I end up back on the IC I want to know I did all I could to prevent it 🙂. It takes time to know what works for you, it's all part of the training - but do experiment and remain open to new ways of approaching your runs.

[Cantstopmenow Half Marathon in reply to linda9389]

Good advice thank you. I will trust the plan and experiment with pace and distance as you suggest. My spreadsheet is good to go!!

[johnm12 Half Marathon]

Great post thanks. I started a bit early ( my HM is on 8th March) and am enjoying your plan. Have copied yr spreadsheet and am marking it up as I go along. Great fun and I will have a careful read of your post!

[roseabi Ultramarathon in reply to johnm12]

Marvellous!!! xx

[Hidden]

Great wise advice there, thanks. I’m off to a slow start as my physio ordered 10 days to 2 weeks off running. I have an ITB related irritated knee because I have (ahem) been running on an injury for 2 months. I shall do my strength exercises every 2 days (not every day). I can’t wait to put the chi running principles that I learnt this weekend into practice. 👋 from the back of the pack

[roseabi Ultramarathon in reply to Hidden]

I read Danny Dreyer's book a while back, very interesting stuff! What did you do in your workshop?

[Hidden in reply to roseabi]

Fabulous stuff. Running with our core so the legs just hang under the hips. Little steps, leaning forward a tiny bit, headlights on the centre and shoulders. We got a metronome so running at 180 BPM. Hill techniques and relax, relax, relax. Definitely no striding or wild arm movements.

[roseabi Ultramarathon in reply to Hidden]

Sounds rather fun!!

[Hidden in reply to roseabi]

Hope I remember it all !

[Macmac Marathon]

Some excellent points highlighted here roseabi. I appear to have an HM in Feb and 2 in March so I’d best get cracking 😄. The coach at my club emphasised that most of the week’s runs should be easy runs, and the rest speed sessions. I tend to agree, and also try and do combo days where I do a 5k-10k and some weights after, then my 2 days off are just walking and muscles can repair. What do you think about combo days? Weights/strength work can still impact muscles rather than allowing full recovery and this seems to work well for me.

[roseabi Ultramarathon in reply to Macmac]

Thanks Mac!

The source of the first strength circuit I shared in S&F actually recommends doing the workout after a run, and I think it's pretty common practice. This would allow for a full rest day as you suggest, and it seems like a good idea to me - especially if you're a bit time-crunched! I have been suggesting this to the Magic Plan runners on Bridge, but I have found that a fair few of them think it's a bit much 😊

Also, it depends on what sort of strength work you are doing. If lifting heavy I would imagine that a day or two rest between workouts would be necessary (I have no experience, but I have read information suggesting this). But if your strength work is more at the yoga/bodyweight end of the spectrum it's not perhaps so needed - although I think at least one regular complete day of rest is an excellent idea.

Personally I like to avoid a long hilly run the day AFTER any strength work because I tend to get DOMS pretty badly 😊😊😊

[Macmac Marathon in reply to roseabi]

Thanks Abi, that sounds ideal then. I tend to do weighted squats etc as my combination with a short run which seems to work ok for me. If I do hill training then I skip the weights, as I find that is an equivalent session and needs more recovery time too. Panicking a bit today as I realise I have just over 8 weeks to my half 😬. I really need to build back up my long runs now, having dropped back after my Marathon in October... time to get focussed..

[TailChaser Marathon]

Fab post roseabi, and it all rings bells with my last attempt. I didn’t slow it down enough last time, and so I am making a point of it this time. My timed runs make it easier for me to slow down as I don’t feel in such a rush to fit a certain distance in (I’m always in a rush!). I’m hoping these will build up the endurance muscles before I go back to distance based runs in 5 weeks time.

I’ve started a diary in a Word document as I promised my charity I would blog but the Strava stuff can complement that.

Happy running everyone 👍

[roseabi Ultramarathon in reply to TailChaser]

Timed runs certainly seem to help keep it gentle 😊😊😊

I'd suggest keeping your diary to your Word doc - there's no sense in writing everything down twice! xx

[TailChaser Marathon in reply to roseabi]

You’re right there rose, especially as I write quite a lot!!

[Maddee_6333 Half Marathon]

I just looked ahead at the next few days of my plan and it looks like this week is ‘speed’ week 😒

[linda9389 Administrator Marathon in reply to Maddee_6333]

You can do it 💪👍😍

[Chris9R 10 Miles]

Well I’m sorry to say that I’m going to have to pull out of the spring group, I’ve managed to really hurt my back, waiting to see the physio but the Dr advises to put all training on hold for now. I need to work on my core strength. But ill join the next group, I’m determined to crack that distance next year. Good luck everyone

Chris

[linda9389 Administrator Marathon in reply to Chris9R]

Arrgghh no! That's really bad news. I do hope you won't have to wait too long to see the physio, and when you do hopefully he'll have a great plan to get you back on track. Good luck and speedy recovery. The distance will wait for you 😀

[Chris9R 10 Miles in reply to linda9389]

I have health insurance through work so its not going to be to long a wait. I’m booked in for a telephone consultation tomorrow morning, then should see someone end of this week or early next...... worst bit about it is... i have no idea how i did it. Yeah the distance will wait for me but I’m not so great at waiting........ back in April I wouldn’t have been so keen to run, but i’ve well and truly caught the bug........

[linda9389 Administrator Marathon in reply to Chris9R]

Brilliant that you aren't in the NHS waiting system! Don't give up just yet, wait to see what the physio advises 🤞

[Chris9R 10 Miles in reply to linda9389]

And it saves the NHS some much needed funds.....

[roseabi Ultramarathon in reply to Chris9R]

Really sorry to see that, Chris, sounds painful 😔

Hope you get it sorted soon! Don't worry, you'll do that half marathon one day xxx

[Chris9R 10 Miles in reply to roseabi]

For sure i will Abi, ill just come back stronger and better 👍🏻🏃😁

[linda9389 Administrator Marathon in reply to Chris9R]

I now know that stronger and better is absolutely possible - 4 months with zero running, 3 months building the distance back up from nothing to a 10K PR! It's possible 👍

[Chris9R 10 Miles in reply to linda9389]

That’s my aim Linda.... I’m going to concentrate on core strength and weight loss for a while then definitely come back and smash it!..... just hope I’m not out for 4 months.... 4 weeks sounds bad enough

[AgingMetalHead]

Great post. My biggest problem is cross training. I've gradually increased my longest run past 10k and hit 18k a few weeks ago so running is going really well, and during June I got all kinds of PBs, but I struggle with my non running days. I enjoy running, even my hard 5k runs. I think... 😉. But I don't enjoy any form of cross training. Don't enjoy swimming. Didn't like yoga. Pilates was OK I guess. The only bikes we have are rusty old things lying in the garden! I really struggle but I know how important it is.

[linda9389 Administrator Marathon in reply to AgingMetalHead]

Finding something you enjoy is crucial. I hated the cross training element of my plan first time around, but now I happily cycle and do yoga because I really enjoy both. The bike I started on last year had been lying around for years ... just saying ... but to be fair it had been in the shed!