Help with my 1/2 Marathon training plan ...

LDB

Hi All,

I'm doing my first 1/2 marathon in Connemera and need a little advice.
My long run on Sat. is up to 8 miles at the moment and I've been adding a mile a week. I have enough weeks to move up to say 14 miles but a lot of the training plans I've seen (e.g. Hal Higdon) only say you need to go as far as 10 prior to the event.

So what I'm wondering is should I keep repeating 10 mile runs for a few weeks or move up to say 12m and do a couple of those? I don't want to under train for it and of course I don't want to be worn out beforehand either!


Thanks
~L

hunnymonster

I would say that for Connemara it is worth doing the longer runs if you are able for them. The reasoning is, that there is a hill at the end of Connemara which you don't find at the end of most races. In most races, 10 miles training & race day adrenaline will carry you to that 13.1 finish line. In connemara it might not cut it when you have a hill to climb on tired legs. However, only do this if it will not risk injury or overtraining.

LDB

Thanks, I'll aim for a couple longer than 10 so.
I am also getting the hills into my practice anyway so that it doesn't come as too much of a surprise!

dinneenp

I have only done a 10 miler (Ballycotton) so can't give any great advice.
But I can say that running with a crowd will carry you a lot. There was an uphill finish in Ballycotton as well but the last 2 miles were my quickest- you know you're close to the end so can give it all.
I have heard that the scenery is lovely but the start is hard- straight into an uphill....enjoy. I'm thinking of doing it myself.

Krusty_Clown

If you can get up to 12 or 13 miles it will definitely set you up well for Connemara, but only if you're injury free and not over-tired. Try and get in some hills, preferably with a similar profile to the Connemara hills. One at the start and one near the end of your long runs.

LDB

Thanks folks.
I completed this successfullly last year. If I remember correctly I did up to 12miles beforehand and plenty of hills.
the last hill (2 miles) in the race was slow but doable.

good luck to anyone doing it this year.

Krusty_Clown

If you did it last year, then you should definitely try and do at least 13 miles, with hills, albeit at a slower pace. This is what we did last year (for our second time on the half) and we all knocked loads of time of of our previous Connemara half bests.

griffin100

I've based my training for this roughly on Hal Higdons novice plan http://www.halhigdon.com/halfmarathon/novice.htm I've increased the run distances slightly as I have been runnng up to 8-9 miles on my weekend long run for the last 6 weeks or so and I would like to have at least one 13 miler under my belt before March.

The minimum number of runs on this plan is three per week plus cross training. I'm doing the minimum three runs per week and I'm using cycling and swimming as my cross and strength training (want to keep up my work in these areas for triathlon).

Last weekend I did my 'long' run on the road along the side of Mount Leinster in order to try and get some idea of what it will be like to run Connamara. The route I used was a an out and back of 2.5km uphill and 2.5km down again. I did this twice (10km) and nearly died. I reckon if I do at least one of my runs per week on this route I will be prepared for March. Any advice?

Krusty_Clown

Sounds spot on, but do you know what the elevation gain is on your 2.5km hill? The hills in Connemara aren't as bad as you might think, they just happen at the worst possible times in the half (start and end). Think it's an 80 meter and a 90 meter climb (around a mile and a mile and a half climb, respectively).

Roddy23

Krusty would you know how the hills in the Phoenix Park might compare to the hills on the half route? I've been incorporating the hills from the Park over the last few weeks into my training especially coming from the magazine fort up the Kyber Pass. As most of my training for this half will be done in the Park, would just like to know if it would compare favourably, or else not to what I can expect in Connemara?

Thanks

ultraman1

roddy ,incorporate knockmaroon hill into your park runs and youll rip up conn....fb

griffin100

Does anyone know if knockmaroon hill was used on the Aware 10km in early December? I've tried to find the route on older posts but cant.

Roddy23

It was used on the route last year. Was also used on the Adidas Race Series too.

griffin100

Cheers. My 2.5km uphill route on Mount Leinster is probably a bit steeper than anythink on the Aware 10km that I ran so should stand me in good stead.

ultraman1

Knockmaroon hill is outside the park from chapelizard up to the gate at the school

digitalage

Some good hill training can be done around Howth Head, thats were I plan to get out at least once a week till Connemara and do my hill runs. The hill from the howth village past the church up to the summit pub is a good run, fairly steep, will knock the stuffing out of you if you push too hard.

griffin100

Knockmaroon hill is outside the park from chapelizard up to the gate at the school

Aha, I know that route. Gives me a good indication of what Connomara will be like then.

I actually lived in Lenanne for 3 years and drove the route area regularly but can't remember what it was like. I didn't look at hills with the intention of ever having to run up them in those days:p

Roddy23

Knockmaroon hill is outside the park from chapelizard up to the gate at the school

Whoops - sorry about that peeps.

Thought it was the hill inside the gate up to the furry glen.

Right gonna tackle that hill on Sunday so.