Spring Half Marathon Training

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06/12/2013 at 18:50

Hi, there are lot of Marathon threads but how about one for Spring HM's?

Race: Reading Half

Target: Sub 90 (more accurate nearer the time)

Training: 40 MPW. 

Today's run 6 miles @ 7:23 with 3 at 7:08, 6:48 & 6:36.

Anyone fancy joining in...

08/12/2013 at 20:50

Hi there Just Running, I'm game...

Race: Cambridge Half

Target: Complete the race without hurting myself (but under 2:00:00 would be nice)

Training: Currently running 20k per week as 2x5k and 1x10k (but will be over 30k per week before I start tapering)

Today's run: 10k @ 8:04 (50:05 total)

Edited: 08/12/2013 at 20:50
08/12/2013 at 21:29

And me please!

Race: Bath Half

Target: to match this year's sub 2 which nearly killed me

Training: 15 MPW,  need to start ramping it up a bit 

Today's LSR 8m @ 10:43

More importantly, need to watch the weight - too much snacking recently, and Xmas looms ever nearer! 

Edited: 08/12/2013 at 21:32
09/12/2013 at 09:27

Gaz - when is your race? That's quite a quick pace for your longer run, what's your longest run going to be?

Annie - have done bath quite a few time over the last few years but wanted to try something different. Good LR there, seems like you started well? 

i need to shed a stone, this campaign will help!

12.5 miles LR for me yesterday @ 7:55, a bit quick but did the last 3 at MP pace.

4 slow miles later.

 

09/12/2013 at 10:03

Running too fast is my weakness! I seem to start off at a sensible pace (09:00 or slower) and then as I progress I get faster and faster. I really need to work on maintaining a slower and more even pace throughout the run. I'm going to try putting gradually slower and slower tempo tracks on my iPod for the next run to see if that will help.

I'm gradually building up to running a full 21k a couple of weeks before the main event, with several 16k runs before that.

09/12/2013 at 12:16

Ooh count me in please .

Target race: Great North-west Half (end of Feb)

Target time: Sub 1hr 40.

Training: still looking for a plan!

09/12/2013 at 13:02

Have done Bath quite a few times times too, but only got to sub 2 this year and that's cos it was part of London marathon training and the long runs were longer than the half - def helped, but not sure I could do such long runs again!

3m @ 10:20 today, nice 'n steady

09/12/2013 at 15:16

I bit the bullet and enter Bath yesterday.  It'll be my first one - eeek!

Race: Bath Half

Target: Realistically: 2:10, Ideally 2:00

Training: I'm up to 8 miles on my long runs, also doing intervals on the treadmill and a midweek tempo run - prob 16 to 18 miles a week.

09/12/2013 at 19:29

Gaz - how about starting a bit slower still?

Hi TR85 - I'm just using my old Mara plan with the runs cut back:

LR - up to 15m with a cut back once a month 

RC run - 4m

Easy run - 10m

Easy run 6-7m

Rest

Tempo - 6+m

Rest

after Xmas I'll swap the 2nd easy run for intervals / hills.

Mungus - welcome and good on you and good luck.

Annie, I PB'd too during VLM training but like you don't want to do the 20 milers!! Good run tonight.

4.18 miles recovery...@ 8:46.

Anyone including any buildup races? I've got a 10 miler in Feb.

10/12/2013 at 07:37

Morning Just Running,

If I'm really honest it's because (up until last night) I'd done very little reading on pace running and didn't really understand it. When I was running at school, the teacher would just take us out for a run. Most of the runs were at the same, reasonably fast pace, with little variation, so when I started running again after a brief 20 year hiatus, I did much the same thing. In effect, I was making all runs tempo runs.

Prompted by your comment, I spent a useful hour on the laptop last night reading up on the different paces and used a pace calculator to work out what my easy, tempo, speedwork and LSR paces should be. I've rejigged my plan slightly on this basis; although it's really just been about making it slower!

10/12/2013 at 20:54

JR your Feb 10m sounds good, I'm still looking for nice flat 10k for Jan/Feb time

TR you found a plan yet?

GM planning a plan is really important!

Mungus welcome, sounds like you've already made a good sstart 

Intervals on the TM for me followed by trying hard to strengthen the old core - would much rather run outside!

 

10/12/2013 at 21:49

Gaz, sounds sensible to me. A good guide is that about 80% should be done at an easy pace but I don't want to teach any egg sucking... I run my longer runs at around 70-90 secs slower than HMP, although I'm no expert.

Annie - what interval distances are you doing, do you set a slight incline to account for running outside?! 

Just over 6 for me at 7:30 av, progressive run with 8:05, 7:49, 7:39, 7:33, 7:08 & 6:48. Felt okay.

Longer run tomorrow night.

11/12/2013 at 08:19

My intervals on the treadmill last night were a bit of a bust.  I managed 2 x 800m and 2 x 400m @ 12kmph but my left calf felt tight and heavy throughout.  I irritated my shin muscles a couple of weeks back by running up a long steep hill, so rather than risk a full-blown injury, I quit.  Feel guilty about it, which I know is silly but there you go!

11/12/2013 at 08:31

Mungus - definitely the right thing to do.  If something feels too tight/painful then you should always stop.  The treadmill will still be there next week 

After listening to some advice I'm going to use a shorter version of the P&D marathon plan with shortened long runs and extra speedwork.  I'm a bit of a geek and I like my spreadsheets so will probably create something over the weekend and start on MOnday 

11/12/2013 at 08:44

JR, definitely no teaching of egg sucking going on there, it's exactly the sort of advice that I need. Really keen to do well in the HM but do not want to get injured training even more.

This week's plan is: 5k easy (9:45), 5k tempo (8:00) and 12k LSR (10:15). I was supposed to run yesterday but decided to give myself an extra day's rest after the hard 10k at the weekend. Still, very pleased that I can keep up an 8:00 pace for that distance without being totally knackered at the end of it.

Mungus, know what you mean. I've canned or pushed out runs as I've overdone it and always have a nagging feeling about it. You're protecting your fitness though!

11/12/2013 at 14:19

Thanks for the reassuring words everyone!  I'm caught between settling to aim to just finish and training to get my time down under 2 hrs.  It's my first half, I'm naturally a plodder and I'm 45.  I think my natural drive will push me to continue with speed training, but with limits.  And at the end of the race, when I finish, I'll just be proud of whatever time I do.

11/12/2013 at 21:24

Mungus, wise to hold back - take it easy for a bit. If it's your first, just enjoy it and have a reasonable target to smash next time!!

Gaz, those paces seem on the right track but a tempo pace of 8 mm would see you finishing in 1:46 ish. Is that something you should peak to? Are you doing a warm up first?

Annie - what about longleat 10k. Not flat but has a long downhill finish!? Think it's in Feb.

10.2 miles tonight @ 8:03 mm. Some new shoes came tonight, some lighter ones for speed work in the new year. I'll wear them when I'm lighter...

11/12/2013 at 22:16

Thanks JR, will have a look, but I'm not good on hills. Love the idea of special speedy shoes!

Gaz occasional extra rest days are really good for keeping injuries at bay, good decision 

Nice steady 5m for me today, trying hard to keep the HR down on the easy runs. Am doing Regents Park10k on Sunday with my son who is very whizzy

12/12/2013 at 08:31

Did a 5k night race last night and finally got the sub21 I've been trying for - 20:47!  Absolutely over the moon as I didn't think I'd reach it until well into the new year.

LOve getting new shoes JR.  I'm hoping Father Christmas brings me some vouchers for a sports store .  I've been looking at getting some lighter shoes/racing shoes but haven't dared yet.  Will keep thinking about it.

12/12/2013 at 09:44

Did an easy 5k this am at 9:10 pace which felt absurdly slow at the start, but I soon got into the rhythm of it (significantly helped by running to Kate Bush in place of something a bit more pacey ) This is still about 35 seconds per mile faster than I should be going according to the pace calculator, so I'll have to work out how to slow things down even further!

JR, the pace was worked out from by best 10k (49:31 for a GPS measured distance) and an 8:00-08:15 pace feels like hard work, but not punishing. I'd seen that it worked out at somewhere between 1:45:00 and 1:50:00 but hadn't taken it too seriously. If that's the pace I end up running at, that's great, but I won't worry too much about it if I run slower. The race isn't until March 9th, so there's plenty of time for me to get the miles in provided I stick to plan. I'm pretty careful about warming up to get the blood flowing and then doing some stretches (the ones from Graham Hildtich's book on running) as I do not want to get injured.

TR, thanks. My right hamstring and ankle felt slightly unstable, so I thought that I'd give it an extra day. Congratulations on the 5k PB!

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