The Half Marathon support Thread

LeoB · 30-09-2010 07:33AM

Good man,!! Worse bit done, youve admitted it ,ya love it really. Well I am no expert but I have put in a system that really works for me, always prone to injury in the past, now I include cross training . I have a killer 2 hour workout in the gym I do all cardio ,this is done once a week, my long run, tempo on the treadmill ( I feel I can push and gauge pace better )steady 6 on the roads, another run or gym session, I am doing the work and staying injury free!! Over a year now
Be kind to the body on concrete:D
Put your money into shoes, runways sorted me out fab, gait analysis, brooks shoe, not a brand I would have gone for . These shoes are my new best friends!!!!:)
Have done a few races this year up to halves,have never bought a garmin and dont feel the need to.
Respect what those races take out of you for a couple of days, be kind and respect the body too,when its telling you its sore or tired rest for a day,if you feel "itchy" as such ,an extra day training !!
Most of all enjoy and sure will see ya at Waterford.:):):)

mooseygoat · 30-09-2010 04:41PM

hi eoin ,a quick question mate the pair of mizuno that gave you trouble what model were they, reason is got a pair myself after they were recommended to me ,went for a run yesterday 5 miles offroad my knees were so sore afterwards could barley make it up the stairs .

Tec Diver · 01-10-2010 12:28AM

mooseygoat wrote: »

hi eoin ,a quick question mate the pair of mizuno that gave you trouble what model were they, reason is got a pair myself after they were recommended to me ,went for a run yesterday 5 miles offroad my knees were so sore afterwards could barley make it up the stairs .

Yea, they are the Wave Nexus 4's. Some people swear by them. I can't definitely say that they are the issue, but my footfall is different and hard to correct when in them, so that can't be good!

Eoin

yungwan · 01-10-2010 12:47PM

Ok Raycun and others, more advice!! haha

As mentioned in a previous post, I did my tempo run (albeit a day late!) yesterday. However I decided to go a new route (as I wanted to put my new garmin to use on a non measured route!) which was quite hilly and it really slowed me down I feel (not just making excuses I swear

)

As mentioned in my log my HR was at 94% at one point, so I dont think it was that I wasnt trying hard enough. I think its been a while since I incorporated hills into my training and it really showed.

As a rule should all these tempo/speed training sessions be on the flat?

RayCun · 01-10-2010 12:57PM

I don't know why you're asking me - I haven't done any

I'd guess that hill repeats are a useful part of a training program, but the primary goal of those speed sessions is to increase your leg speed - and that isn't going to happen if you're struggling up a hill. So, unless your program says otherwise, I'd pick a flatter route for those sessions.

yungwan · 01-10-2010 02:08PM

RayCun wrote: »

I don't know why you're asking me - I haven't done any

I'd guess that hill repeats are a useful part of a training program, but the primary goal of those speed sessions is to increase your leg speed - and that isn't going to happen if you're struggling up a hill. So, unless your program says otherwise, I'd pick a flatter route for those sessions.

Haha I dunno, you usually reply quickly to me!

Thanks, I will definately choose a less hilly part route next time!

fungirl1 · 02-10-2010 11:10AM

Hi All...

Yungwan ...a garmin..I am impressed you must be totally addicted now!!

Had a bad week this week havent been out since Tuesday night and feeling a bit hungover this am...but will get out later and try to get things back on track - was really busy at work and was travelling for part of the week as wel...BAD me

just going to jump back in at the end of week 2 and pretend I did what I was supposed to during the week...will try to get to Lidl Monday too

ecoli · 02-10-2010 04:34PM

yungwan wrote: »

Ok Raycun and others, more advice!! haha

As mentioned in a previous post, I did my tempo run (albeit a day late!) yesterday. However I decided to go a new route (as I wanted to put my new garmin to use on a non measured route!) which was quite hilly and it really slowed me down I feel (not just making excuses I swear )

As mentioned in my log my HR was at 94% at one point, so I dont think it was that I wasnt trying hard enough. I think its been a while since I incorporated hills into my training and it really showed.

As a rule should all these tempo/speed training sessions be on the flat?

For Tempos:

There are two ways to look at it. you can base your training on speed/ time in which case yes i would always do these on the flat as you need to be able to compare the effort.

If you are basing it HRM as you have noted in the comment then time shouldnt matter and you should be basing it on your HR then you can do it using your garmin on any course but should be based on effort according to HRM as such 94% is too fast and should have been done slower. Just out of interest however what was your average HR for your tempo run? one Spike in your HR might not relate to going too hard for the entire thing.

Speed Work:

Depending on what you are looking to get out of "speed" work makes a difference as to whether flat is a better option than hilly route. Quality work (400s etc) which are designed to improve speed are best done on flat

rasher_m · 03-10-2010 02:34PM

I arrived at Elvery's to pick up my number and I was disappointed when I looked in the goody bag.
I then went to the race next day and I was expecting the worst after reading the critical blogs about the race organisation last year.
I have to say the race was fantastically organised and there were 4 drink stations along the way. None of this paper cup rubbish and the drinks were pre opened so all I had to do was drink.
There were no problems with traffic and there was enough space to run without tripping over or running into runners.
The wind was not too bad, it was an easier race than the half in the park.
I have to say when I got back to the refreshment tent at the finish and there was another goody bag, then tea or coffee and a massage I was well impressed and thought my 40 euro was really well spent.

I also received a text message from the organisers telling me my time, chip time and over all place in the race.

Thx to all involved, I came down from Dublin and was really pleased that I did.

MrsN · 03-10-2010 08:48PM

Hi all, Just checking in after my debut half-marathon. I was delighted to have completed the galway bay half yesterday in 2 hrs 28mins. I know that time is nothing to write home about but I'm pleased to have crossed the line. It was a big deal for me seeing as I wasnt able to run a full lap of the track when I started 7 months ago. At least now I have a baseline and my time can only improve from now. I found it tough I must say. I would be reluctant to do a half that involves two laps again. I think it was very challenging mentally because of this. So much of running is all in the head and thats something I have to work on. I'll have to work hard to keep the fitness/motivation up over the winter. Glad to have joined the club!

Tec Diver · 04-10-2010 02:09AM

rasher_m wrote: »

I arrived at Elvery's to pick up my number and I was disappointed when I looked in the goody bag.
I then went to the race next day and I was expecting the worst after reading the critical blogs about the race organisation last year.
I have to say the race was fantastically organised and there were 4 drink stations along the way. None of this paper cup rubbish and the drinks were pre opened so all I had to do was drink.
There were no problems with traffic and there was enough space to run without tripping over or running into runners.
The wind was not too bad, it was an easier race than the half in the park.
I have to say when I got back to the refreshment tent at the finish and there was another goody bag, then tea or coffee and a massage I was well impressed and thought my 40 euro was really well spent.

I also received a text message from the organisers telling me my time, chip time and over all place in the race.

Thx to all involved, I came down from Dublin and was really pleased that I did.

Well done Rasher, glad it went well for you! You didn't mention what time you did it in...?

Eoin

Tec Diver · 04-10-2010 02:10AM

MrsN wrote: »

Hi all, Just checking in after my debut half-marathon. I was delighted to have completed the galway bay half yesterday in 2 hrs 28mins. I know that time is nothing to write home about but I'm pleased to have crossed the line. It was a big deal for me seeing as I wasnt able to run a full lap of the track when I started 7 months ago. At least now I have a baseline and my time can only improve from now. I found it tough I must say. I would be reluctant to do a half that involves two laps again. I think it was very challenging mentally because of this. So much of running is all in the head and thats something I have to work on. I'll have to work hard to keep the fitness/motivation up over the winter. Glad to have joined the club!

That's brilliant, Mrs N, good for you! Hope the legs aren't too sore after it. Give yourself a few days off before doing any more running.

Eoin

yungwan · 04-10-2010 11:57AM

ecoli wrote: »

For Tempos:

There are two ways to look at it. you can base your training on speed/ time in which case yes i would always do these on the flat as you need to be able to compare the effort.

Just out of interest however what was your average HR for your tempo run? one Spike in your HR might not relate to going too hard for the entire thing.

Speed Work:

Depending on what you are looking to get out of "speed" work makes a difference as to whether flat is a better option than hilly route. Quality work (400s etc) which are designed to improve speed are best done on flat

Thanks for that ecoli, I have no internet at home at the minute so I only saw this now!

I think my average HR for that tempo run was 88 which is probably better overall and closer to what you would be aiming for Id expect? Id say the spike of 94% was as a result of tryong to run fast up a hill!

I will do my tempos and speeds over flat course anymore. The Garmin is very handy for this. (however it does have its cons too!! for eg when you thought a course you always ran was bloody longer than it is in reality!)
Its 6 x 400 this week I think.

Thanks again.

Well done Rasher and MrsN on your first halfs. Im happy you both had enjoyable experiences.

Irishman99 · 04-10-2010 05:27PM

There seems to be a lot of knowledgeable people on this thread so i am looking for some advise myself!
If one is hoping to break 3 hours for a Marathon, what is the ideal time to aim for in a Half-Marathon?
I have read somewhere that 82/83 mins is what you should be aiming for but if you are hoping to do an even pace and finish approx. 2h59m wouldn't 88/89 mins be more appropriate? I'm probably wrong there, but there seems a big difference in the pace of 82mins compare to 88mins!

ecoli · 04-10-2010 05:37PM

Irishman99 wrote: »

There seems to be a lot of knowledgeable people on this thread so i am looking for some advise myself!
If one is hoping to break 3 hours for a Marathon, what is the ideal time to aim for in a Half-Marathon?
I have read somewhere that 82/83 mins is what you should be aiming for but if you are hoping to do an even pace and finish approx. 2h59m wouldn't 88/89 mins be more appropriate? I'm probably wrong there, but there seems a big difference in the pace of 82mins compare to 88mins!

The reason that they say it should be quicker is that if when comparing your shorter PB (Personal Best) to your longer ones there is always a particular drop off.
This is personal to the person for example i know people who can run 16 min for 5k and cant break 35 min for 10k like that there are people who can run 1.29.59 for the Half and can run 2.59.59 for the full it is all about where your abilities are regarding strength speed. Best way to find this out is by looking through the distances and seeing whether you are better at the longer or shorter distances
82/83 min HM is well capable of sub three in fact there general consensus is that if you can run 85/86 you would be able to break the three hour provided you have the right training. There are people who i am training who have only run 88 who i am confident will easily break 3 so it is possible comes down to the type of runner
Again there is no exact formula and different people will tell you 101 different stories about people

fungirl1 · 04-10-2010 10:23PM

yungwan wrote: »

The Garmin is very handy for this. (however it does have its cons too!! for eg when you thought a course you always ran was bloody longer than it is in reality!)

Yungwan - which garmin did you get? Am seriously thinking about investing - think that my pace is very up and down but cant be sure - have been using digital watch with stopwatch so only really know my overall time. Have tried mapping runs and checking watch but I cant keep my time in my head for each mile - (short term memory not good!!!)

Mrs N and rasher - well done!!

Tec Diver · 05-10-2010 12:42AM

Hi Irishman99,
I use the McMillan Calculator and it's a good guesstimate for running. So if you put in a 3hr time for the marathon, it says your HM time would generally be 1:25 (ish).
Obviously it's not fool proof, but it's a good guide.

Eoin

elvis jones · 05-10-2010 10:07AM

Kinnitty Half on Nov 27..........only 30 min away from me...........i'm tempted if i can get up to the distance by Nov 6

yungwan · 05-10-2010 02:10PM

[QUOTE=fungirl1;68340559

Yungwan - which garmin did you get? Am seriously thinking about investing - think that my pace is very up and down but cant be sure - have been using digital watch with stopwatch so only really know my overall time. Have tried mapping runs and checking watch but I cant keep my time in my head for each mile - (short term memory not good!!!)

[/QUOTE]

I bought the Garmin 305 Forerunner. I got it on Pixmania for €165 but I know its on ebay for less. It is really good as I found it hard to use mapmyrun sometimes i.e. if you wanted to map a certain distance along a straight road, obviously there was no landmarks to know when to stop/turn around!!

But beware, it does put things into perspective with your pace etc and sometimes you get annoyed as you thought you were faster!!

Hoping to get out for a 3.5 this evening. Hope the rain stays off.

elvis jones · 05-10-2010 02:14PM

I've used a Polar for 9 months before moving to Garmin and i really find having my pace in front of my really reall helps. I know when to slow down and when to inrease. I does help and the 305 is a good unit which i bought myself few weeks ago.

fungirl1 · 05-10-2010 10:28PM

got my 3.5 in at lunch time but VERY slow time...ideally dont like running at lunch time - hadnt eaten since brekkie, hadnt draft enough and it was a bit too warm...excuses I know!!

Yungwan thanks for the info on the garmin...need to think about it - like elvis i really think it would help but given that i only have enough money left to eat until payday I can only think about it next month really...:rolleyes::rolleyes:

W.B. Yeats · 05-10-2010 10:37PM

Decided today that I am going to do this on Sunday.....It'll only be 3 weeks
since the half in Dublin so I'm not hoping for a PB I just want to get around the course in one piece.
Did a nice 10 miler last Friday which I managed without much bother. So I'm hoping that the body will be capable of 13.1 on Sunday.

elvis jones · 07-10-2010 08:50PM

W.B. Yeats wrote: »

Decided today that I am going to do this on Sunday.....It'll only be 3 weeks
since the half in Dublin so I'm not hoping for a PB I just want to get around the course in one piece.
Did a nice 10 miler last Friday which I managed without much bother. So I'm hoping that the body will be capable of 13.1 on Sunday.

Good luck with that, its a nice flat area so shouldn't be too bad !

W.B. Yeats · 07-10-2010 09:11PM

elvis jones wrote: »

Good luck with that, its a nice flat area so shouldn't be too bad !

Cheers for that
Apparently a few hills according to Aimman, but looking forward to a no pressure long run!

Tec Diver · 09-10-2010 01:27AM

I was out for a run on Tuesday and about 1.5k in I started having the same muscle pain as before - the muscle that runs down the outside of the shin. As my physio is on holiday I went to another one and was told pretty much the same info, but from a different perspective.
The long and the short is that the pain/inflammation is being caused by a biomechanical issue that I will have to fix before the muscle will fully heal. She had no way of telling what the issue is, and nor do I. Not sure where to go from here, but I can't run until I find out what it is and get it sorted.
Not the news I was hoping for...

Eoin

fungirl1 · 10-10-2010 08:46PM

Tec Diver wrote: »

I was out for a run on Tuesday and about 1.5k in I started having the same muscle pain as before - the muscle that runs down the outside of the shin. As my physio is on holiday I went to another one and was told pretty much the same info, but from a different perspective.
The long and the short is that the pain/inflammation is being caused by a biomechanical issue that I will have to fix before the muscle will fully heal. She had no way of telling what the issue is, and nor do I. Not sure where to go from here, but I can't run until I find out what it is and get it sorted.
Not the news I was hoping for...

Eoin

Eoin - really sorry to hear that...have you tried gait analysis..it might help show what the problem might be..

Fgirl

W.B. Yeats · 10-10-2010 09:14PM

Just back from the St Barry's Half.
Great little race. 100 or so in it. Finished in 1.50.09- PB by 5 min 43 sec so delighted. Made a burst for under 1.50 over the last 2 miles and just left it too late.
Tough enough course with a good few hlls, a killer around 6.5miles in. Water stops were very quirky basically a table outside somebody's house with or without someone manning them. Ran most if not all the way by myself.
ANyway considering that I was in this just to keep distance in my legs I was very surprised run so well and actually probably had another min or two in it if I had pushed on a little earlier
I'm stiff now though!

Tec Diver · 11-10-2010 01:04AM

W.B. Yeats wrote: »

Just back from the St Barry's Half.
Great little race. 100 or so in it. Finished in 1.50.09- PB by 5 min 43 sec so delighted. Made a burst for under 1.50 over the last 2 miles and just left it too late.
Tough enough course with a good few hlls, a killer around 6.5miles in. Water stops were very quirky basically a table outside somebody's house with or without someone manning them. Ran most if not all the way by myself.
ANyway considering that I was in this just to keep distance in my legs I was very surprised run so well and actually probably had another min or two in it if I had pushed on a little earlier
I'm stiff now though!

Well done! That's a good time and a new PB, I'd be delighted with it!

Eoin

Tec Diver · 11-10-2010 01:10AM

Ok, my injury update:
I went back to the shop where I got my last runners as they have a Podiatrist that works/owns the place and he comes in every Saturday. I brought over my Avia and Mizuno runners. We had a chat and I told him the whole gory details. They have a short running track and cameras, so I ran barefoot first and then in the Mizunos and then in the Avias. We had a look at the playback and at the wear pattern on my runners. I was amazed to see that I am slightly striking with my left heel! I didn't think I was doing that at all, and would have bet a few dollars on it too! They said it could have started when I increased my distances as footfall can change over time. So he said I should try other, more supportive, runners.
So, he got a few pairs out in my size that he reckoned would help. I tried Brooks, Asics and a pair of Newtons (they had little support in the heel and more in the mid-sole, making your feet strike more forward). I tried running in each while being filmed and then chatted about the way they made me run. The Newton's were a bit too much of a change for me, so we ruled them out but maybe I'll go back to them over time. It was down to the other two, and I went for...(drum roll please)....

The Asics Gel Kayano 16!

So then the staff at the running store said (without my asking) that they would take back my Avia runners and give me the whole price of them off the Asics, even though I had been wearing the Avias for a few months and had over 160k on them! I was astounded, gobsmacked! Not only that...but they gave me a $25 gift card for my trouble, holy mother of crap, now that is GOOD service! Their name is the FootPoint Shoe Clinic and all their staff were/are excellent! I have no other connection to them apart from being a very happy customer...
Also, the store has a Sports Biochemist that they recommended for a performance analysis. I have sent him an email and am really looking forward to see what he thinks of my running posture/efficiency.
I went for a run on Sunday (as part of the World Wide Festival Of Races) and managed 10k without too much pain. I very deliberately started landing on the front part of my feet and it made a big difference, although my calves are sore today!
Sorry this is a bit long, but back to running for me

Eoin

fungirl1 · 12-10-2010 10:18PM

Eoin - glad to hear your on the mend hopefully. Your local running shop sounds great...but perhaps a bit much of a commute for the rest of us who tend to hang round the Emerald Isle:D

Yungwan - how's the training going? I am plodding away with mine - am not really seeing any benefit yet out of my intervals - maybe its a bit soon yet but I seem to be quite stuck at the 10min mile or 6min km level (ish) - this evening did 3.5m in 35.56 minutes...feeling a little demotivated by it all at the moment - finding it hard to motivate myself to get our the front door but once I am out I am fine.

BTW wore my new Lidl running tights this evening for the first time...they rock!!

The Half Marathon support Thread

Comments