S/O: Running a Half

[naldridge]

I feel lame even posting this since a lot of you ladies are doing IMs or MUCH longer distances than 13.1, but...

Is 8 weeks enough time to train for a half (Oct 20)? I work out regularly and am in good cardiovascular shape but do not run a lot. I am thinking that if I could do 3-5 mi. a couple times a week in addition to weights and c/t, I could do long runs on the weekend, n+1 each week starting with 6.

Also, is this short enough of a distance to not worry about mid-run hydration/nutrition? I hate running on a jiggly tummy and am hoping that if I stay well-hydrated throughout the day, I can sip at water fountains during training runs and at water stations on race day. If not, at what mileage should I be thinking about it?

I know I can get most of this info from the web but wanted some first-hand advice. Any help is much appreciated!

Oh and I ran 4.6mi last night as my first run. 42:33 was my total time but my splits actually decreased as I went along. Is this normal? Should I be working on speed work, etc. if I am really only concerned with finishing, or will that (or other things? If so, what?) help overall? I felt fine last night and only stopped because I needed to get home but I was also b.o.r.e.d. listening to Pandora. I listen to audiobooks or podcasts in my car but am afraid they would seriously slow down my pace if I tried to listen and run. Any other suggestions?

Sorry, this is insanely long. Help a non-runner out!

[finallykrisb]

Aug 23, 2013 7:36:04 GMT -5 naldridge said:

I feel lame even posting this since a lot of you ladies are doing IMs or MUCH longer distances than 13.1, but...

Is 8 weeks enough time to train for a half (Oct 20)? I work out regularly and am in good cardiovascular shape but do not run a lot. I am thinking that if I could do 3-5 mi. a couple times a week in addition to weights and c/t, I could do long runs on the weekend, n+1 each week starting with 6.

Also, is this short enough of a distance to not worry about mid-run hydration/nutrition? I hate running on a jiggly tummy and am hoping that if I stay well-hydrated throughout the day, I can sip at water fountains during training runs and at water stations on race day. If not, at what mileage should I be thinking about it?

I know I can get most of this info from the web but wanted some first-hand advice. Any help is much appreciated!

Oh and I ran 4.6mi last night as my first run. 42:33 was my total time but my splits actually decreased as I went along. Is this normal? Should I be working on speed work, etc. if I am really only concerned with finishing, or will that (or other things? If so, what?) help overall? I felt fine last night and only stopped because I needed to get home but I was also b.o.r.e.d. listening to Pandora. I listen to audiobooks or podcasts in my car but am afraid they would seriously slow down my pace if I tried to listen and run. Any other suggestions?

Sorry, this is insanely long. Help a non-runner out!

The FIRST plan calls for three runs a week. You might want to check that out. If your goal is to just finish focus more on building distance, but don't increase your mileage by more than 10% each week.

Long run, race nutrition is pretty individual. I usually only use water up to 8 miles, electrolyte replacement drink up to 12 and then gu or other calories after that. For a HM I will take one gu before the race, one at mile 4 and one at mile 9. You should be fine with the water stops along the course.

Negative splits are a good thing! They show that you don't go out to fast and burn out toward the end of your run.

[Deleted]

You need to actually train for it. You can't just toss in some runs mid-week with the main goal of getting your long run done on the weekend. That's an easy way to set yourself up for injury. Generally, I aim for mid-week run mileage being at least the same mileage as my long run. So, if your long run is 12 miles, you will need to do 3 mid-week runs to get at least another 12 miles done. If you know you're going to have to run 4 days near the end of the training cycle, then you need to start running 4 times a week now to get your body used to it. Hal Higdon has some good plans.

Also, I fuel twice during a half but you need to experiment during training to find what works for you. If you wait until race day, you may end up with all kinds of stomach issues by taking something that doesn't work for you.

[Susie]

I think for a half you really need to pick a plan and follow it. Otherwise, avoiding injury becomes luck, and a half is too much work to entrust to luck. I roughly used a Hal Higdon plan for my half this spring (modified since it was part of HIM training) and it worked out pretty well for me. A lot of them are 12 weeks. You might be able to jump into week 4 now, take a look and see if it looks reasonable based on what you're doing now. Next week I will start training for an 11/17 half.

As far as fueling, I take something once during a half. I started using nutrition around 7-9 mile long runs. The shorter end was more to give myself more weeks to experiment with different products than absolute necessity. Now I'd say I want something for all runs 9-10 miles or longer.

[finallykrisb]

Aug 23, 2013 8:41:45 GMT -5 @vtcupcake said:

I also hesitate to encourage you to build up from where you are (ie, little to no solid running base) in 8 weeks. That's a risk for burnout and injury. That's not to say that I'd ever discourage you from trying a half, but working from almost 0-half in that amount of time is going to be frustrating- there is literally no room for error or frustration or time to come out of any negativity.

Why do you want to run a half? Specifically, why do you want to run THIS half? That is a question that I ask myself even now when I sign up for a race. Could you start with a goal of a shorter distance for October, like the MCM 10k or something closer?

I think I misread the original post and thought OP was running 3-5 miles several times a week. If this is not the case, then you definitely need to build up a running base before starting HM training!

[naldridge]

Thanks, everyone! I mapped everything out on a calendar and it seemed doable to me but I am rethinking increases and will add in extra running days so I am doing at least 4/week. Is the main goal of increasing mileage to increase cardiovascular strength or just getting my legs used to running? If it is the former, how much of my running plan can I swap in/out for other cardio exercise?

@vtcupcake, this is a half that my dad does every year and we will turn 30/60 next year, respectively, so it's sort of a milestone. He said he'd do it again if I would, and I feel like I am probably in the best shape of my life overall right now, so I want to scratch it off my bucket list while I have that in my favor.

[finallykrisb]

Aug 23, 2013 9:15:41 GMT -5 naldridge said:

Is the main goal of increasing mileage to increase cardiovascular strength or just getting my legs used to running? If it is the former, how much of my running plan can I swap in/out for other cardio exercise?

In a race training plan running is running Cross training days are when you would do other cardio and that isn't a sub for the running days.

[enfuego23]

I winced when I read 13.1 and lame in the same sentence:( I work my butt off training for half marathons and just because it's a not a full marathon doesn't make preparing for it any different. 

I would try to get in at least 3 midweek runs and one long run. As for fueling, I only take one gu around mile 7-8 during a race. 

In my opinion, you need to train for a race, not just throw some runs in during the week.  

[katinthehat]

You shouldn't increase your long run by more than 10% each week and perhaps more importantly, your long run shouldn't total more than about 20% of your weekly mileage. That's putting way too much emphasis on one workout and a good way to get injured. So if your plan maxs out with a long run of 10 miles, then you should be planning on running about 45-50 miles that week (in a perfect world.)

I think though, that if your goal was to just complete the 13.1, something like the Galloway plan that incorporates running and walking would make it a lot more feasible and less likely to result in injury.

[Susie]

Aug 23, 2013 9:15:41 GMT -5 naldridge said:

Is the main goal of increasing mileage to increase cardiovascular strength or just getting my legs used to running? If it is the former, how much of my running plan can I swap in/out for other cardio exercise?

Yes.  Both. 

It depends a little on where you are coming from, training wise.  For me, it's pretty much all about getting my legs used to running, because swimming has my cardiovascular system at least as well conditioned as it needs to be to run a half.  If I were not a swimmer, I'd need the cardio improvement too.

If the training plan says run, you should be running.  You are doing your legs a disservice if you substitute something else.  "Something else" is for the cross training days.

[joenali]

I couldn't read the rest of your post! I got hung up on half marathons are lame, because they aren't long enough!!! Dude! Half marathons are hard! Running is hard! Don't diminish your accomplishments, training or races! I bow down to all of the runners here! Seriously, running is hard!!

[Deleted]

Aug 23, 2013 9:15:41 GMT -5 naldridge said:

Thanks, everyone! I mapped everything out on a calendar and it seemed doable to me but I am rethinking increases and will add in extra running days so I am doing at least 4/week. Is the main goal of increasing mileage to increase cardiovascular strength or just getting my legs used to running? If it is the former, how much of my running plan can I swap in/out for other cardio exercise?

Both.  Running is extremely hard on your body.  By increasing mileage slowly, it helps your body adapt better to the pounding so you are less likely to become injured.  Cycling, swimming, bootcamp, etc. are NOT the same and can't help your bones/joints to adjust to the constant pounding so you have to put in the mileage.  The increased mileage also helps you build cardiovascular strength.

The cross-training is necessary to offset overuse injuries and to also build cardiovascular strength.  I would never tell someone to just run your mileage and forget about cross-training and I would never advise a non-injured runner to swap out training runs for cross-training days. 

Also, when you start training, you will no longer consider a half-marathon lame. 

[naldridge]

Yikes, you're all right. I mapped out the FIRST plan and holy moley, speed work and tempo runs! I have been doing math for like an hour and feel like my brain is totally shot by trying to figure seconds vs. minutes and miles/KM. The FIRST plan is for 10 weeks, though, so I am already behind. I'll check out Galloway, too. This is much more complicated than I thought and you're right - it's quickly becoming a LOT LESS lame. I didn't mean to offend anyone, I just feel like such a noob on all this running stuff.

Thank you, thank you, thank you!

[sadlebred]

HMs are not lame. Doing one is on my list for this winter assuming my knee will cooperate. (Nope, I'm not going to train. Don't go there.)

[kams]

Yeah, half marathons are hard as shit!!! So is a 5k!!

I would take err on the side of more training time than less

[kams]

Aug 23, 2013 10:48:43 GMT -5 kams said:

Yeah, half marathons are hard as shit!!! So is a 5k!!

I would take err on the side of more training time than less

I can't edit from my phone. Take err? Lol - you know what I mean.

[gt7301b]

I am still a bit unclear about how many miles a week and with what frequency you are currently running.

[naldridge]

Aug 23, 2013 11:08:47 GMT -5 gt7301b said:

I am still a bit unclear about how many miles a week and with what frequency you are currently running.

Uh...about that....

I run pretty sporadically, maybe a couple of times/week. I work out 6-7 days a week, including 3 days of an interval class, which varies between being strength and cardio heavy. The latter often includes sprints but I've never timed them. I also lift at least 3, usually 4 times/week. Typically cardio throughout the week includes some combo of cycle, kickboxing, arc trainer or intervals/tabata/fundamental training.

[patches31709]

I'm sorry ,I can't get past how rude and condescending your first post is to those of us who race HMs as a long distance.

[naldridge]

Aug 23, 2013 10:29:18 GMT -5 @vtcupcake said:

Aug 23, 2013 9:15:41 GMT -5 naldridge said:

Thanks, everyone! I mapped everything out on a calendar and it seemed doable to me but I am rethinking increases and will add in extra running days so I am doing at least 4/week.

Even if you think you're in the best shape of your life evar, going from "not really running" to running with purpose to running 4 times a week will seriously kick your ass.

Running isn't just stamina. It's hard on your joints, your lungs, your eating habits, your everything. If you think 13.1 is a "lame" distance, you're going to rethink that awful prevarication when you hit your first 6 miler after running three times during the week.

To be clear, I never said 13.1 is a lame distance - it CERTAINLY is not. I just meant I feel lame asking basic running questions when everyone else is so much more experienced.

I'm going to make some major training schedule changes and see what my body can/can't handle before I commit.

[naldridge]

Aug 23, 2013 12:26:43 GMT -5 patches31709 said:

I'm sorry ,I can't get past how rude and condescending your first post is to those of us who race HMs as a long distance.

Whoa, I never meant to come across that way. Those of you who race HMs regularly (or run at all regularly, really) train hard - my only real goal was to get in and out alive, which is precisely why I'm asking for advice from you and any other seasoned runners.

Everyone's blunt advice is MUCH appreciated - there is a lot more to this than I initially thought and I genuinely appreciate the honest feedback.

[kams]

I get what you were trying to say. There is always someone going longer, going faster, and it's easy to feel like your own stuff is sub-par.

As a board, I think I can speak I the collective when I say that we place equal value on everyone's place in their journey. It's all badass. We're ALL badass!!

[patches31709]

Aug 23, 2013 12:33:58 GMT -5 naldridge said:

Aug 23, 2013 12:26:43 GMT -5 patches31709 said:

I'm sorry ,I can't get past how rude and condescending your first post is to those of us who race HMs as a long distance.

Whoa, I never meant to come across that way. Those of you who race HMs regularly (or run at all regularly, really) train hard - my only real goal was to get in and out alive, which is precisely why I'm asking for advice from you and any other seasoned runners.

Everyone's blunt advice is MUCH appreciated - there is a lot more to this than I initially thought and I genuinely appreciate the honest feedback.

Fair enough - don't discredit what your body (and others) are capable of! 13 miles is no joke. That said, I really don't know if you should go from occasional running to running 3-4x a week - injury would be a real concern for me. 

[ebeth]

dudes. I think she was being self depricating with that first line. chill y'all.

OP: while I think this half marathon is ill advised, sounds like you are doing it as more of a family bonding experience and not for time? this in addition to the fact that it sounds like you are pretty fit makes me think you'll probably be OK. while I wouldn't normally advise it (I'm usually one of the last people to cosign these under trained racing plans), I think a couple 3-5 milers during the week + long run will get you through (and by this I mean you'll prob be able to finish) given that you are cross training, but I don't think you have time to train 'properly' for a half in 8 weeks, given your base. just be really careful and attentive re injuries.

[clseale]

Aug 23, 2013 14:40:53 GMT -5 ebeth said:

dudes. I think she was being self depricating with that first line. chill y'all.

This. Seriously, people.

OP, I think you can do it and probably be just fine. I would even be willing to say that if you're willing to slow your pace, you can run the whole thing. Is it ideal? No. Do you potentially stand a higher chance of injury than someone working off of a better base? Probably. You don't need more than a two week taper, which means you have 6 long runs to get up to the desired distance. You'll only get up to a 10 miler, but a lot of people only get up to that distance for their first. Listen to your body, but I think you'll be OK if your heart is set on this particular half & you're realistic about your goals.

[naldridge]

Thank you to everyone who didn't get their wunder unders in a twist and a sincere apology to all who were offended.

Thank you all for your help!

[gt7301b]

ebeth is wise. I certainly think you could finish the race, but your time

[gt7301b]

Oppps, didn't mean to post so soon.

Won't be as good as if you properly trained.

[Wines Not Whines]

You've gotten some good advice, but I wanted to chime in about the boredom you mentioned in your OP. Running long distances by yourself can get boring. A lot of endurance training is mental. Try mixing things up - change your running routes, run with a partner if you can, or download new music/podcasts/audiobooks. If you like listening to books, go ahead and try them. I've found that the physical part feels a lot harder when I'm struggling mentally. Good luck!

[gt7301b]

Aug 24, 2013 4:29:36 GMT -5 Wines Not Whines said:

You've gotten some good advice, but I wanted to chime in about the boredom you mentioned in your OP. Running long distances by yourself can get boring. A lot of endurance training is mental. Try mixing things up - change your running routes, run with a partner if you can, or download new music/podcasts/audiobooks. If you like listening to books, go ahead and try them. I've found that the physical part feels a lot harder when I'm struggling mentally. Good luck!

I so wanted to add that you need to slow down your pace for long runs so listening to podcasts might not be a bad idea. Most training plans call for running long runs about a minute slower than race pace.