Spring 2020 Half Marathon Group 😄 Speed intervals & hill training! And what would you like us to talk about next time?

[roseabi]

Hi everybody!

How are you all getting along with your training? I've just started the third week of my marathon gig, and I have to say I'm enjoying the routine. I don't care if this is boring of me 😊

I'd like to kick off with a question:

★ WHAT WOULD YOU LIKE TO KNOW MORE ABOUT TO HELP YOU PREPARE FOR YOUR HALF MARATHON? ★

Let us know in the comments, and/or add your thoughts and suggestions to the latest poll here:

healthunlocked.com/marathon...

★ I'm going to re-share some suggestions for intervals and hill training in this post today. I'd love to know if you are including these in your training? Tell us about it in the comments!!!

The first thing to quickly note is: You do not have to do any intervals and hill training! For a first half marathon the most important thing is to get to 13.1 miles!!!

★★ INTERVALS

Intervals training is great for increasing speed, but it also helps with stamina and mental toughness! You will learn something about picking up your pace when you are flagging, and you will learn something about yourself!

★ If you're new to intervals I suggest kicking off with this simple interval workout:

- 10 min warm up (easy pace), 10 x 30s fast w/ 3 minute jogging recoveries, 10 min cool down (easy pace)

If you're having trouble recovering towards the end of the workout it's fine to slow down and walk!

★ If you want to make this workout more challenging you could modify it like this, for example:

- 10 min warm up (easy pace), 10 x 1 minute fast with 2 minute recoveries, 10 min cool down (easy pace)

★ But there are plenty of alternatives to try. For example, you may have heard of the 10-20-30 workout - particularly if you have come here via Ju's Magic Plan 😊😊😊

runnersworld.com/training/a...

★ Or you could freestyle it with some fartleks:

en.wikipedia.org/wiki/Fartlek

★ Here's a selection of fun intervals variations to try, particularly if you are working on a pb half marathon:

- 60 mins easy, with 10 mins faster within the run

- 15 mins easy, 10 x 2 mins fast with 1-min jog recovery, 15 mins easy

- 15 mins easy, 7 x 1 min fast with 75-sec recoveries, 15 mins easy

- 10 mins easy, 6 x 2 mins fast with 1-min easy recoveries, 3 mins easy,10 mins tempo, 10 mins easy.

★ For some extra intervals work, or if you're having trouble fitting in an intervals day, try adding some STRIDES in the middle, or at the end of your long run. See this Runners World article:

runnersworld.com/training/a...

★★ HILL TRAINING

★ Whether or not your half marathon will have hills in it, hill training is amazing for boosting your strength and fitness.

★ HILL REPEATS are a great workout to add to your regimen. This article on Runners Connect has a lot of useful information, including suggestions for gradients to choose. They specify two sessions per week, but unless you're only doing one or two of the very short repeats described in this article, I'd think one hill repeat workout per week is more than enough.

runnersconnect.net/sprint-t...

★ But what about if your half marathon is mostly flat? In that case it's a good idea to make some of your long runs as flat as possible. You may not yet realise, but to run long on a very flat route is in many ways more tiring than running on a more undulating profile. This is because when you run uphill you tend to recruit the muscles and tendons at the backs of the legs, whereas running downhill the fronts of the legs are used more heavily. So when you run on the flat there is less variation, so all areas feel the strain all the time - therefore it is a good idea to prepare your legs for this!

★ What if your area is really hilly or really flat? You may have to think about doing multiple laps of favourable areas, running up and down steps, using a treadmill, etc. But for goodness sake don't let the fun slip away!!! At the end of the day I think that the most important thing is that we are enjoying ourselves and getting fitter 😊😊😊

Have fun with your training!!!

linda9389 & roseabi xx

January 14th, 2020

--

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...

Getting the most out of your training: healthunlocked.com/marathon...

Food & drink on the run: healthunlocked.com/marathon...

How to make the most of your race photos: healthunlocked.com/marathon...

Have a very happy holiday period!: healthunlocked.com/marathon...

Happy New Year!!!: healthunlocked.com/marathon...

Aiming to be race-day ready !!!: healthunlocked.com/marathon...

[MadDave]

I would love to be doing hill repeats, but I’m on the IC this week and restricted to cycling ,kettlebells and yoga. Hopefully physio session on Friday will result in some bog jogging and hill hobbling at the weekend

[linda9389 Administrator Marathon in reply to MadDave]

Funny what some folk wish for 🤣, but I do get what you mean. Fingers crossed for you 🤞

[misswobble Marathon in reply to MadDave]

Take care. Hopefully it won’t be too long til you’re back out there 🤞🙂

[roseabi Ultramarathon in reply to MadDave]

All the best xxx

[Lavender1962 Half Marathon in reply to MadDave]

I hope the rest from running and your physio will get you better and allow you to get back out there!

[Deals1 Metric Marathon in reply to MadDave]

hope it goes well

[Lavender1962 Half Marathon]

After a 3 week break I decided to drag myself off the couch. The fear of having to start back at the beginning of c25k did it. I know it’s not the end of the world but I didn’t want to lose the 5k as I did other years over the winter. The alternation of temperatures from below freezing to above freezing and back numerous times has created snowy, slushy and sometimes icy conditions. The cold temperatures are an added bonus!

To motivate myself I registered for the Half Marathon in May 31 at the Laval Firefighters Races. coursedespompiers.org The races are supposed to be fun and well organized.

So, as a start I have run 2 5ks last week, marshalled at parkrun on Saturday and started the YWA 30 day challenge 3 days ago.

I could use some help with motivation. 😏

Although, lurking here does help! I see that some of the usual suspects have been missing on here lately . I hope you’re all well !

Thank you toseabi for all you do! You provide many resources and inspiration!

[linda9389 Administrator Marathon in reply to Lavender1962]

Must be so difficult working round weather like that! At least you have a target now with a HM booked -you'll find the motivation you need

[Lavender1962 Half Marathon in reply to linda9389]

Decker reminded me that the weather so far has been better than last year’s winter. 😀 The HM is a good idea!

[Macmac Marathon in reply to Lavender1962]

Well done Lavender! It is really tough to get motivated at this time of year. The weather has not been that cold here, but wet and windy seems to be the norm recently. I have a half in 3 weeks and have not done as much training as I would have liked, but at least it does give me some drive to get out the door. Now you have one booked, I’m sure you will continue to get back into your running routine. Volunteering at parkrun is great for you too, apparently I did it 7 times last year in various roles 😁. Keep at it - I always feel better once I have gone out for a run even if I don’t feel like it beforehand. Bonne chance! 👍

[Lavender1962 Half Marathon in reply to Macmac]

Good luck with your upcoming HM ! You’re right , it does help with the motivation. Feeling better afterwards makes it all worthwhile ! merci 😊

[roseabi Ultramarathon in reply to Lavender1962]

It's a pleasure 😊😊😊

We will definitely be discussing motivation - thank you for the suggestion!

[Lavender1962 Half Marathon in reply to roseabi]

Thanks roseabi!

[Irishprincess Administrator Half Marathon]

That’s interesting about training on the flat if the race is flat. All my runs have hills but Bath is flat so it looks as if I’m going to have to find another training route! Makes sense though.

I do speed once a week and it’s a 5K where I aim to run each kilometre faster than the previous one. It works really well because I’m well warmed up by the time I go faster although I have to try to pace myself and not get too carried away on the first K otherwise I’m bu**ered for the rest 🥵 It’s really improving my times and last week I got the last two K’s starting with a 5 💪🤗

I constantly have to work on my pacing as it’s not consistent although when I concentrate it’s better. When I’m away with the fairies it’s all over the place 🙄

[linda9389 Administrator Marathon in reply to Irishprincess]

Pacing must be even harder when you're dealing with hills!

[Irishprincess Administrator Half Marathon in reply to linda9389]

It’s not much better on the flat Linda 🙄

[Hidden in reply to Irishprincess]

Pacing is a black art for me. I only seem to have one gear 😉 ooh a km < 6 - speedy queen !

[Irishprincess Administrator Half Marathon in reply to Hidden]

Hi Paula! Hope all is well with you 🏃‍♀️🙂

[Hidden in reply to Irishprincess]

Hi IP, I think of you and your slow path to a HM often. My own plan to do a June HM may be pushed out a bit. I’m slowly building up distance after a spell on the IC. It’s fine though as I am building in strength days and rest days. It’s all a learning process. Have you tried your new T-shirt yet ?

[Irishprincess Administrator Half Marathon in reply to Hidden]

There is no hurry Paula as my experience shows. In a strange perverse way I was a bit sad to reach the end once I did the distance. Crazy I know but I really enjoyed the buildup 🙁 and I reckon all those extra runs did my running legs the power of good 🏃‍♀️

Have you got an event in June?

I’ve tried on the vest but the weather is not really right yet to wear it so I’ll wait until warmer weather 🙂

[Hidden in reply to Irishprincess]

I availed of a black Friday discount to book a HM in the Castle Triathlon series. I'm not too worried as I can transfer to a 10km. There will be other HMs at other times. All the runs and strength exercises and physio visits and rest days are all going into the bank.

[Irishprincess Administrator Half Marathon in reply to Hidden]

Absolutely!

[roseabi Ultramarathon in reply to Irishprincess]

Interesting point about concentration! We will be discussing pacing soon - thanks for the suggestion xxx

[Irishprincess Administrator Half Marathon in reply to roseabi]

Actually this chat has made me think that I should experiment running without music versus running with. I can focus more on what I’m doing without the distraction of music in my ear....... mmnnnnnn 🤔

[roseabi Ultramarathon in reply to Irishprincess]

Another interesting point! 😊😊😊

[Irishprincess Administrator Half Marathon in reply to roseabi]

🙂

[misswobble Marathon]

I’m on week three of my plan. So far, so good 🙂. Been out today in the pouring rain for a“ benchmark” run. It was warm though so can’t complain 🙂

I did intervals the other day but messed up as the app decided to switch to showing calorie burn instead of distance 🤷‍♀️ 😁 I can laugh now but I was proper miffed

Got them again on Saturday - fast ones 🌪 The Nike app is a tad vague. It just says “ 200 m x 8 reps @ 5’4” pace 4:45 rest”. Do you think they mean to rest 4:45 minutes between intervals? Seems generous 🤷‍♀️

Have a great week everyone 🙂

[Macmac Marathon in reply to misswobble]

4:45 recovery does not sound correct. If it is 200m repeats, I do 200m hard, 200m recovery on the track sessions. Good luck.

[misswobble Marathon in reply to Macmac]

I think it must be the total rest time but divvied up between the intervals - so more like 40 seconds rest between each

I don’t have a track so just run on some flat, or flattish. I did think I’d struck lucky on our new country park where a new pitch had been made. Turned out to be totally waterlogged. It was like running on a waterbed 😁. It didn’t seem to be in use. Now I know why ☺️.

[roseabi Ultramarathon in reply to misswobble]

I reckon it means 45s rest

[misswobble Marathon in reply to roseabi]

I reckon you’re right. 4 mins 45 rest between each interval. It’d be dark 👀

I’d be glad of the breather but I might catch a chill 🥶

[roseabi Ultramarathon in reply to misswobble]

Do 30 s instead 😄

[misswobble Marathon in reply to roseabi]

I will 🙂 Gave fun with yours 👍

[roseabi Ultramarathon in reply to misswobble]

I hope it's a bit less windy by tomorrow 😂

[misswobble Marathon in reply to roseabi]

I’ve been out with the dogs today and it was great 😃🐕🐶

Tomorrow is a strength workout 😁💪

Intervals and a recovery run for Saturday and Sunday. From Friday it’s dogs for 10 days 🤨. No wonder I get nowt done 😁. I’ve had the compost in the house warming up for a week. Still not sown any chillies etc 🌱🙄

[roseabi Ultramarathon in reply to misswobble]

😊😊😊

[Stephen_UK Half Marathon]

I was going to ask about tapering. But since Sunday’s 18K I am also back on the IC again – not sure how long for, but hopefully only briefly. Do you still need to taper if you are trying to build up distance again after time off?

[Hidden in reply to Stephen_UK]

Hope you get off that IC soon Stephen. Well done on 18km but hard luck on the niggle

[Stephen_UK Half Marathon in reply to Hidden]

Thank you! I am getting used to the constant rollercoaster. Just when it’s going really well is usually when I get a new injury.

[MadDave in reply to Stephen_UK]

It depends when your target race is. I’m on the IC too and should be building volume, but am having to work on intensity instead using the turbotrainer instead of running. At least it’s giving my thighs a good workout...

[Stephen_UK Half Marathon in reply to MadDave]

1st March. Touch and go whether I will be fit to run.

[MadDave in reply to Stephen_UK]

That’s the same day as my target race, a marathon - but luckily I can cut it down to a HM on the day. Not sure I’ve done enough for the full marathon. Is yours a marathon or a half?

[Stephen_UK Half Marathon in reply to MadDave]

It’s a half – the Big Half. I think I have about a week. If I’m not recovered by then it will probably be too late to get up to the necessary fitness and distance and I will have to pull out.

[MadDave in reply to Stephen_UK]

If you’ve done 18k then it’s still worth a shot. Can you do strength & cardio training whilst in the IC?

[Stephen_UK Half Marathon in reply to MadDave]

I have never done anything like that and wouldn’t know where to start!

[MadDave in reply to Stephen_UK]

Going to the gym, swimming, any other kind of exercise class (especially core strength)?

[Stephen_UK Half Marathon in reply to MadDave]

Nothing! I just run three or four times a week. No time for any other exercise.

But I do walk quite a lot.

[roseabi Ultramarathon in reply to Stephen_UK]

Consider replacing a run with a walk, swim, or bike ride xxx

[roseabi Ultramarathon in reply to Stephen_UK]

Oh no - what happened??

Do your last long run a week before the race, then just take things fairly easy for the rest of the week.

But yes, we can talk about tapering in a later post - great suggestion! What is the taper suggested by your plan?

[Stephen_UK Half Marathon in reply to roseabi]

I am not following a formal plan, and was just adding 1K to the long run each week. It was going fine but I overdid it somehow at 18K and have a painful knee. On the plus side it’s healing faster than previous injuries.

So if I run the HM on 1st March it’s OK to run 20K one week before? Some plans say two weeks, but time is running out now and I need to build up again before I can scale it down!

[roseabi Ultramarathon in reply to Stephen_UK]

Yes I think it's fine - after all you are fitting in with your pattern of adding 1K! But your total weekly kilometerage should be less during the final week. Give your legs a rest, but have a couple of runs, and some walking, to keep them moving.

How many runs per week were you doing ideally?

[Stephen_UK Half Marathon in reply to roseabi]

My weeks have been like this:

Either:

• Sunday = long run, adding 1K per week

• Wednesday = 5K

• Saturday = fast 5K at Parkrun

Or:

• Sunday = long run, adding 1K per week

• Tuesday = 5K

• Thursday = 5K

• Saturday = fast 5K at Parkrun

But I would add that even with the three runs, I rarely feel my legs are rested. But I'm wary of tapering too much beforehand when I will have lost fitness with this current injury.

[roseabi Ultramarathon in reply to Stephen_UK]

Tapering is really more important for marathons than half marathons. The half marathon taper generally boils down to a lighter week before the race (or two in some cases, as you have noticed). You should not worry about losing fitness by taking a lighter week - you will have done as much preparation as possible, so enjoy the break! Remember that recovery is an important part of training, especially as you say that three runs per week is hard for you. I think it would be wise for you to consider either skipping parkrun (volunteer instead!) or taking it more slowly. Your main aim for this half marathon is going to be to finish it, so save the speed for another, healthier time.

Also, consider a race strategy that will help you - walking through the water stations is a good plan, for example. We will be posting about this at some point 😊😊😊

[Stephen_UK Half Marathon in reply to roseabi]

Thanks for this and for giving me a glimmer of hope.

Yes, I am definitely going to give Parkrun a rest and will indeed volunteer instead.

I am not worrying about time, really. It's more a case of getting to the HM without being injured and hopefully without acquiring a new injury on the day!

[Irishprincess Administrator Half Marathon in reply to Stephen_UK]

Sorry you’re on the IC Stephen ☹️

[Stephen_UK Half Marathon in reply to Irishprincess]

Thanks, IP. I am used to it now. There’s a special name badge for me on the couch as I have used it so often. But I am still optimistic!

[Irishprincess Administrator Half Marathon in reply to Stephen_UK]

I know how you feel as I’ve spent loads of time on the IC ☹️ But all I can say is that injury is temporary, running is forever and you’ll be out there again 🏃🙂

[Stephen_UK Half Marathon in reply to Irishprincess]

Thanks, IP. That’s very sweet of you and it means a lot.

[cheekychipmunks Half Marathon in reply to Stephen_UK]

That sucks Stephen. You’re smart enough to be resting the injury now, so with any luck it’ll be healed enough for you to resume training before too long. 🤞

Would you consider run/walking your HM if needs be, like lots of people do? Personally I don’t like walking (don’t laugh, but the run doesn’t count in my book - I know, I know! 🤦‍♀️), but I think I would, rather than pull out. Obviously only if you’re healed enough to run at all. 🏃

Hope you’re back out there asap! 😀

[Stephen_UK Half Marathon in reply to cheekychipmunks]

Thank you, CC. Yes, I could walk some of it I guess but that would be SO disappointing. The other option is to just find another HM, but I would rather aim to do this one and run all of it if I possibly can.

Hope you are OK and that your running is going well.

[cheekychipmunks Half Marathon in reply to Stephen_UK]

I know exactly what you mean Stephen. You’ve put all the training in for this one, and you want to do your best, not be hampered by a lingering niggle. Let’s keep everything crossed you’ll be ok. 😀🤞

I’m fine thanks. I’m having a quiet running week this week - just a few 5ks, but I’ll be upping the mileage again next week. I’m not concerned about making the HM distance as I’ve already run it, but I’d love to be a teeny bit quicker if possible. My HM is on March 15th. Getting closer! 👍🏃‍♀️👍

[Stephen_UK Half Marathon in reply to cheekychipmunks]

Thanks, CC, for always being so kind.

Keeping everything crossed for your HM too and already looking forward to the run report.

[cheekychipmunks Half Marathon in reply to Stephen_UK]

Yikes it’s only 9 weeks away! 😳😳

[Oldfloss Administrator in reply to Stephen_UK]

I am on the IC too. since Sunday... so will be interested in the reply to you.. x

[Stephen_UK Half Marathon in reply to Oldfloss]

Sorry to hear that, Floss. Get better soon.

On an unrelated(?) note, how’s the book coming along?!

[Oldfloss Administrator in reply to Stephen_UK]

Thanks you... You too !

It is making real progress now...after a slight go slow ! I intend to complete within six months!

[Stephen_UK Half Marathon in reply to Oldfloss]

That’s wonderful news!

[cheekychipmunks Half Marathon]

I agree about flat being hard when you’re used to running hills. I naively assumed it would be a doddle, but it certainly isn’t. Repetitive use of the same muscles is indeed very fatiguing, and whereas hills are hard work, the reprieve descending, and thus using different muscles, more than compensates in my experience.

Yes, Bath is mostly flat. I’ll need to dig deep towards the end, I know. The GSR was a prime example too. With that in mind, I’m going to keep my long runs as flat as possible, and save hills for PR. As for intervals, yuk, but I will stick some in. Not my favourite! 😩

Happy training everyone. 😀

[linda9389 Administrator Marathon in reply to cheekychipmunks]

I thought you were enjoying those intervals now cheekychipmunks ?

[cheekychipmunks Half Marathon in reply to linda9389]

Well I was linda9389 , but my favourite place to do them is too slippery as it’s on grass. The stars have to align perfectly for me to enjoy running fast! 😅

[roseabi Ultramarathon in reply to cheekychipmunks]

You don't have to do intervals!

[cheekychipmunks Half Marathon in reply to roseabi]

🎉👏👊 🤸‍♀️ 👍😁

[ju-ju- Marathon]

I have never done hill repeats, but tomorrow I am going to attempt them... I have put it off for far too long!!! Thats a really helpful article, thanks for sharing

[roseabi Ultramarathon in reply to ju-ju-]

Pleasure!

[linda9389 Administrator Marathon]

I'm trying to keep my training mileage down this time around, so whenever things get tight in my plan, I immediately drop the speed run! But reading this post it occurs to me that I could compromise and put some strides into my goal HM pace run in those weeks. I'm no longer avoiding hills (inclines) - definite progress - but I'm not actively seeking out any hill training as such. I think I'll save that as a separate project for after the HM 😂

[roseabi Ultramarathon in reply to linda9389]

You are very wise to cut down on speed and hills when coming back from injury xxx

[Oldfloss Administrator]

Not sure where I am on the training right now...duh... I ran 3 to 5 K every day in December and have run average of 4 K each day until, Sunday which should have been the first of my long runs.. however... the hamstring had another plan....but... things seem to be improving....?

I think, but no running until after the weekend...and then we will see what is what...

Hills I love... flat is a bit of a problem, but improving all the time... and I was thrilled to get a 1K in 5.11 mins. on the flat at the end of a lovely 5K last week...Pride before fall eh!... now, the legs are twitching... the pain has almost abated and the gentle hamstring exercises seem to be working... fingers crossed!

[roseabi Ultramarathon in reply to Oldfloss]

I wonder if it was a bad cramp? Would be good to work on some hamstring strength - Romanian deadlifts for the win xxx

[Oldfloss Administrator in reply to roseabi]

Thanks you... no, I am pretty sure it was hamstring... as the aftermath, fitted in almost exactly with a level one strain or pull... it has improved a lot and yes...working on those hamstring strength exercises is top of the list. I posted a load on S and F... and have not really taken them on board...Romanian dead lifts look tricky !

[roseabi Ultramarathon in reply to Oldfloss]

Oh sorry, yes you said you felt it go 😟

RDLs are not really tricky, although they do require weights - this barre move is a good weight-free alternative:

suzannebowenfitness.com/blo...

[Oldfloss Administrator in reply to roseabi]

Thank you x I walked down the hill and back this morning.. it hurt.. so taking my own advice an doing the exercises I posted on S and F!

I do have weights but not super heavy... and I will try that barre exercise..

I am posting my Just Giving page today for the HM so I will do it... even if I have to walk bits!

Thanks for all the support x

[roseabi Ultramarathon in reply to Oldfloss]

Ouch! So sorry xxxx

[Windoze Half Marathon]

That is a really great write up Roseabi. Totally crammed with really good information.

Great stuff regarding interval sessions. I am a massive fan of these. I read an interesting article about fatigue thresholds and how you can use intervals to get your body used to running at unfcormtable fast pace on race day. I'll dig it out and send it over.

[roseabi Ultramarathon in reply to Windoze]

Thanks xx