Yesterday I completed the long run on the Nike Run Club Half Marathon plan, five weeks to go. 13 KM....this is now really getting out of my comfort zone, at this stage in previous plans I've just found an excuse to give up...it's also quite hard to plan a route that finishes near my house, but doesn't arrive too soon so I just go home!!
This picture is of Byron's Pool, where Byron apparently went skinny dipping with Virginia Woolfe. It's been way too long since I ran here, two years. It's about 6K from central Cambridge so quite a long run there and back! It's beautifully looked after, set in a forest of mature trees beside the river Cam, quite hard to believe there is somewhere so beautiful so close to town.
I've also signed up for Coach Bennet's blog, where I read a post about speed...he says we are all FAST....I commented that I can't be fast, the slowest pace on the "Find the right pace" chart on the app is way faster then mine...he actually replied, in person, and asked what my fastest sprint pace is, and in fact I can run at that lowest pace, just, for a short period. ...he says my long slow runs are being done at just the right pace for me, based on my sprint pace. What a hero that man is! I feel much better about my very slow plodding now, CB tells me it's just right!
The next long run on the plan is 20K. Over the last few weeks I've had 2 ten milers that I haven't completed to my satisfaction, one I got completely drenched in a cloudburst and very chilly as I hadn't taken a jacket, and found myself near home at 12K, the second one last week I just ran out of energy at 12K and had to walk the rest. I'm not sure if I should go back and tick those two off properly, and try to get past that 12K block, or move on to the 20K, which frankly I'm not sure I'm up to.....what would you do?
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Curlygurly2
Half Marathon
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Oh crikey, I think if it was me I'd keep moving forward, you've run 13k so are obviously stronger. But! Only you know if those 2 runs will bother you and you need to do them. There's no shame in walking the rest, you were still on your feet ๐I tried this plan last year but quit at 10k, I felt it wasn't fair to go out for any longer on my day off and then sit around doing nothing much for the rest of the day. I'm fitter already this year just through consistent running but 13k sounds enormous at the moment. I can't wait to run further.
Whatever you d cide let us know so we can cheer you on ๐
You're not the first to say that, Miss Wobble says it doesn't matter how we get round as long as we do, but my reason for starting the plan was to run all the way to HM with no walk breaks...not sure that's going to happen in reality, and maybe I'm just chicken and looking for a way out of the 20K!!
I've done one 16K, when the plan only called for 15K, so I've done it once, but there must be a reason why they ask us to do it twice, a bit like runners shouldn't skip stages in C25K. I'm not sure how to fit 2 more 16Ks into the plan though....
I understand your reasoning, I was going mad yesterday when all my progress disappeared I really don't want to have any weeks incomplete but not sure I want to start again. You could just stretch your week a bit for a few weeks and pop in a 13k ๐ my weeks last 10-12 days b cause things happen and 5 runs a week don't always get done.
Yes, one of my weeks spanned two weeks as I was away. Maybe I'll just do one 16K...
If I were in your position I wouldn't worry about having weeks incomplete, I've found the app so wobbly I often have runs not ticked off, but I know I've done them...I mean, it could happen again, and you don't want to keep having to redo weeks.
I do squats, every day, just 10 several times a day, and move my kettlebell around sometimes but not in the habit of that yet, and stand on my toes on and off through the day but that's about it for me I should do more I know
Not sure if it's the exercise or just my manky hip, it's been rubbish this week. Funnily enough I can run, but walking hurts... there'ss a lesson there somewhere..
yep, quite a few of us, know we should but we're not doing it. Have you seen Old Flos's post re strength and flexibility, starting today today, I am definately going to join up. Have a bit of a groin strain and think that maybe I wouldn't have got it, had I been doing more strength training. Definately worth a try!
Thanks, I did try S & F a couple of years ago, and frankly felt a bit silly waving my arms around like that in the park...plus it seemed a bit easy for me, but I hope you enjoy it. xx
Ah, it seems I may have jumped to conclusions, Floss's post is not about the NHS Strength and Flex programme you can download like C25K. That one was too easy, included things like bringing your elbows together in front of your body... not much of a challenge! I'll have another look at Floss's post.
its a personal thing. For me training plans come in two categories.
1) Am I training for a specific date, event.
2) Am I just training to build up.
For me if it's the first I try and stick to the plan but acknowledge tweaks might be needed, so I don't injure.
If I was in your shoes and I was in the second scenario I would do the runs again. For me my running is all about my self confidence and that can take a battering easily so I protect my confidence before moving on, because I usually know I'm going to need it on bad run days because with the best will in the world we all have them and knowing you've had good runs up until that point help you to ignore a bad run day.
Also sometimes I need extra runs, I don't think I could go 13 straight to 20km, I would have to do a 15-17 km in between. My body need a bit more coaxing. With the marathon training plan I checked all the distances and added in extra weeks if I needed it.
I have only been able to increase my distance with strength work. The last few months of marathon training and recovery I have let it slide and boy does my body let me know on a daily basis, I really have to get back to it and start to build up again.
I'd second not jumping straight from 13km to 20km. That's pretty much jumping straight to the whole HM distance. You need something in the middle, especially if you haven't done a HM in a while.
And getting a good route to the north of Cambridge is difficult. As soon as you hit the fens there's a very long distance between the intersecting tracks.
Thank you Nowster...yes, it is a massive jump. I think I will spread the plan out a bit and do at least one of the 16Ks.
I've enjoyed the guided busway recently, nicely paved and no roads to cross but even that hasn't got me to 16K let alone 20K. Not sure I fancy running in the fens, I'd probably get lost!
I did it back in August last year. Guided Busway to Over, then through the village towards the bank of the Great Ouse. I missed my return path near Earith Bridge and had to run on the B road all the way back to where we were staying in Willingham, instead of the bridleway I'd planned to use.
I found the Guided Busway was a bit boring after a while. The straightness and flatness of it meant that everything seemed so far away and I felt like I wasn't making any progress.
Yes, it can be a bit boring, but when I run up the river there's barely 100 MTs when I don't have to go through a gate or across the cattle grids. The other side is all gravel..
Thank you RFC, those are really good points. I'm not training for an event, I just wanted to do the distance. Like you I can feel my confidence getting bashed. 13K yesterday was really hard, so I really don't think the jump to 20 is feasible. I think these plans are usually designed for much younger people.
I've done a bit of strength today, just 11 mins, but that felt like enough!
I think all plans should be adjusted for personal variations, we are not all the same. The good thing that comes with each year we run is we learn what those tweaks might be.
After reading your post this morning it pushed me to do my strength work as well, it was hard work but I know it'll be worth it ๐xxx
I'll be honest Curlygurly2 - I just don't see the need for a 20km run on an HM training plan, nor multiple ten-milers, especially when there's still five weeks to go.
There again I've never trained for a HM and can't imagine I ever will. I get the impression that most plans are aimed at those who are desperate for PBs, not those who are happy to complete the distance.
If the plan's not helping you physically or mentally, ignore it. Instead, do some runs that make you feel better, whatever the reason. Happy running!
the NRC runs are based on your effort rather than paces and times, which seems to take the stress out of the runs. Well, for me at least ๐๐โโ๏ธ
Usually it IS helping but the first biblical cloud burst was a bit grim, I suffer these days if I get cold, and just went home, the second my thyroid let me down....I just feel I would like to complete the plan as I signed up for it.
I started the plan knowing full well what was included, and it seemed sensible to me. Why not do ten miles? It's a good distance, and the podcasts are fun! Actually, that's my main complaint, that I haven't heard the podcasts...I'm not training for an event, just to be able to run further. Yes, they are absolutely geared for those who want to complete the distance, there is no mention ever about PBs, that's why the coach told me my 9:30 pace is perfect. . The 20K run is to help people who doubt they will get there, think of it as an advanced C25K...like w5 20 mins then shorter runs again.
Hi CG ๐ I think youโre doing brilliantly. ๐
Howโs your fueling? Do you think your body simply needed more of something on those 10 mile attempts? Breakfast, more snacks on the run, electrolytes?
You can never do too much strength training so well done for ramping that up. Not that I can talk - I hardly do any as I simply donโt enjoy it. Just once in a blue moon at the gym.
As regards going back to do the 10 miles again, thatโs entirely up to you. I donโt know if I would personally. Whilst not ideal to go from 12k-20k, itโs doable. Would you consider Jeffing to make the distance? I know you want to run the lot, but it might give you confidence to get past the sticky spot. I Jeffed the recent HUHM fairly easily having not run past 11k since last October and I hadnโt run a HM since September 2021. It was no PB, but also not my slowest. I probably wonโt Jeff again, but it gave me confidence on the day.
Enjoy the remainder of your training. Coach Bennett is awesome isnโt he? ๐
Thank you Cheeky...I think it's my low thyroid that is letting me down, I'm working on ways around that, yes indeed, more breakfast and something to eat mid run...but sometimes I just have to accept my energy has run out, happens when I'm walking too sometimes.
I've done a huge amount of run/walk over the last years, and while it's good I found it completely removes my ability to run straight distances. Having done 3 HMs on run/walk I wanted, just once, to run it all. When I've achieved that I'll almost certainly tick it off and move on.
Yes CB is my absolute hero, don't know what I'll do when I've done this plan...
Personally I couldnโt run a 20k / 12.5 mile run without carrying on and completing the HM. This week I went out for the 15k /9 and a bit mile NRC run but carried on the do the 16.1k and completed the 10 miles. How can you be that close and not carry on ๐คท๐ปโโ๏ธ. If it was me Iโd do the HM distance instead and tick all the tapering runs off another day just for the satisfaction of completing the plan. I agree with feeling out of your comfort zone. The longer runs are tough and take so much time that I donโt want to be doing several in just a few weeks.
I did that on the 15K a few weeks ago, carried on to do 16....I had a medal at home waiting that I bought last year, so I HAD to do it!! Not sure I'm up for 20K at the moment, or maybe I'm just scared...
I know what you mean. 16k was tough ๐ฅต. Perhaps tell yourself that youโll go for 18k and see how you feel on the day. I often tell myself Iโll do less to get myself out of the door ๐ then I often do more but donโt feel under pressure. Im thinking of giving up at 10 miles as it was tough enough for now. Im sure youโll choose whatโs right for you
Move onto 20k! ๐ if you donโt feel like it then leave it a bit ๐ Thereโs no need to put yourself under pressure. If you do go for it be sure to take eats and a drink ๐๐ช๐๐โโ๏ธ
It's weird, I never carried water in France, not in all that silly heat, here I need to take some, haven't got into the habit yet. I drank gallons yesterday after my 13K
Iโve noticed on recent runs sweat actually dropping off me. You notice it dripping onto your upper legs as you run Proof positive itโs time to carry a drink ๐
I donโt like carrying anything but itโs got to be done. Iโve got a 250 ml soft flask, which if I drink a bit out of, will squash into my shorts pocket.
I've got a proper Camelback, takes 2L of water or whatever. I put 1L in n my last long run, drank the lot and was still thirsty after. Must be the humidity here...never bothered at all in France, even in 40C+ temps and full sun. Weird innit?
I've got a proper camelback that takes 2L, I took 1L on my long run last time, and was still thirsty after. Must be the humidity here... never drank anything during or after in France, even in silly temps of 40C+ and full sun..
Iโve not used the bladder in my hydration pack yet. Iโve stashed two 500ml flasks in the front recesses and put two 500 ml ones in the back Mainly because the water pipe needed cutting to size etc and I never got round to it โบ๏ธ
I agree that's a big jump to 20k. I thi k I'd add a week in, with a target of 16k for the long run. You know you can do that. Take the pace down and think of that medal you've already achieved!One thing I'd add though, is that when I'm following a plan and increasing my long run, the long run often feels tough! Just the same as each new week of C25K felt tough. Its not surprising really when the plan is pushing us a little further than we know we can go every time ๐
That's true about the long runs feeling tough. Also I've often found it's the last couple of KM that feel like you can't complete, for instance if I'm doing 9K I start to doubt at 7K but if I'm doing 11K 9K will be easyish. Does that make sense?
Tactics: (1) You could jeff it, and incorporate 30 sec walk breaks (2) You could run two lots of 10k, one in the morning one in the afternoon (if its good enough for the elites, its good enough for the rest of us ๐) (3) drive somewhere where you can do a series of out/back runs to the car in different directions, each run getting shorter distance. So, run 1 is 5k out/back, run 2 is 3k out back, final one is 2k out/back. It has the advantage that you can leave your water/fuelling in the boot of the car. Also each run being shorter, you are counting down.
So, you know you have it in your legs, its the mental games that come into play now! Also, count down "only 5k to go" is better in your head than "15k done"
Goodness! Go out twice? Never thought of that! I like the idea of driving somewhere, a friend of mine has a 7 K route, he goes round 3 times and has a drink as he passes his car. I'll have to think where I could go....
Plenty of good advice there CG. I had a similar dilemma in the build up to the HUHM. I was building up nicely until covid 19 hit me in mid April. I had done two 16ks by then, and was having the โwhy would I put in a 20k now?โ:debate with myself when nature took a hand. I shook off the covid in a week, did a couple of short runs, then a 13k, another couple of short runs, then a a deliberately slow 10 miles. Just for illustration purposes, I had been running 10 miles at easy pace (7:30/k), but I took it down to 7.45/k for this 10 milesโฆ.a bit of C25k philosophy โฆ..to hell with the pace, only the distance matters. I then went into a taper week with a couple of 3/3.5k runs, and finally did the HM at 7:51/k. All of these runs were done with the NRCHM plan. The HM felt really smoothโฆ.I drank little and often as I ran, and there were no aches or pains afterwardsโฆwhich amazed me. Well done the plan!
I had just about decided not to do the 20k before nature intervened to solve the problem for me. The plan is meant to be flexible, and is intended for the every age, ability and level of fitness. Switching things around to suit you is all part of that. So my answer would be to hell with 20k, just go for a really slow 10 miles, whether that is for your next long run or the one after (13k is a good mid point and there is a guided run for that on the plan of course). So long as you donโt have a deadline for your HM, you may as well chill and maybe take the time to get more comfortable with extra distance? Think ๐ ๐
Thank you. I intend to do the 20K as per the plan, and I may even trot on to make HM distance, but my issue is whether to do the two 10 milers I didn't complete to my satisfaction. I've done the 13K "dress rehearsal" run, that was great fun!
As things stand, I'm thinking I'll probably do one of the 16Ks before moving on to the 20...
My Garmin HM plan only took me to 16k before the taper and I was worried it wouldn't be enough, but it was. I'm guessing the total hours running over the weeks probably build you up more and risk less injury than putting in a more or less full half marathon before the actual half marathon.
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First Post! Hello ๐ 
Eeeeeeeek!..........3 weeks to go! ๐ฑ
