34 replies to this topic

[MountainWanderer]

Hi all,

I've decided to take the plunge and I've entered in the SMH Half Marathon. This will be my first ever competitive race! I think I can do it. Now it's time to train for the big day!

I'm a relatively 'slow' runner. For eg this morning I ran 7km in 48mins. I'm doing 10km runs on weekends which take well over 1hr. Basically I need to quicken my pace so I don't have to endure the embarrasment of being asked to withdraw at the halfway mark.

I need to reach the 11km halfway mark by 1hr 15min or else I have to withdraw. This I'm worried about. I need to train train train and get my pace up to a 'safe' speed. I was wondering if anyone else is having similar concerns? Plus how should I train to quicken my pace more?

My plan is to do 3 runs per week: 2 short runs (say 7-8km) on weekdays, then a big run of 10km+ on the weekend. I hear that doing some sprint trianing can quicken things up a bit?

My other concern is finishing the race in the required time. If you read the fine print on the entry form it says that 'Eligibility for any prize is dependent on the competitor completing the approved course within 150 minutes and in accordance with these rules and conditions '.

What the hell does that mean? I will certainly attempt to finish within 2hrs 30min, but what happens if I run over time? Will I be disqualified? Will I still get a medal for finishing? Will there even be a finish line waiting for me or will they have packed it up by then???

Need some advice. Would be great to hear everyone's thoughts...

Jowel

Edited by Jowel, 06 March 2008 - 04:38 PM.

[Peterhorse]

Hi Jowel.
congratulations on taking the plunge and going for a great goal such as this! You'll love and remember it forever.
The prize thing probably referes to random draws which they might do soon after the end of the race and expect teh winners to be still present? just a guess.
The finish time is just so they can open teh roads again. Last year i was trotting back to my hotel afterwards and noticed the last person coming down the hill and they were allowing traffic to come through after.
You'll be fine, down't be discouraged... and by the way, the biggest cheers in any evetn after for those at the tail of the field. They won't be packed up, they'll be cheering!
Cheers
PH

[Eagle]

Jowel:

You will initailly get faster by just running steady and often. Speed seesions perhaps at this stage may not be of any help. You need to build up a strong endurance base.

The pace should be as hard as you can make it BUT so that you can finish the run at the same pace that you started. The weekday runs will maintain your fitness it is the longer run that will improve your fitness and this needs to be increased gradually each week or second week by adding a k until yu can get to 16/17k.

It would be good for you to have at least one run of 21k beore the race - not really for the fitness but for the menatl side so that you know you can make the distance. This coud be done 2/3 weeks prior to the race with a few days rest before so that you are fresh on the day.

On that run you should wear the clothes and shoes that you intend to race in.

Good luck.

[Bellthorpe]

Jowel, on Mar 6 2008, 04:36 PM, said:

I'm a relatively 'slow' runner. For eg this morning I ran 7km in 48mins. I'm doing 10km runs on weekends which take well over 1hr. Basically I need to quicken my pace so I don't have to endure the embarrasment of being asked to withdraw at the halfway mark.

No you don't. You need to increase your distance so that you can be assured that you can run the race.

Distance first. Then speed.

Good luck in the event, and congratulations for taking the plunge!

Edited by Bellthorpe, 09 March 2008 - 03:15 PM.

[ChookLegsMonkeyBoy]

Excellent advice here - I can't disagree with any of it.
Concentrate on building up your long run, aiming for ~20+ km, and you'll be fine on the day. Don't worry too much about the speed, and certainly don't bother with "sprint" training.
If you are really concerned about your pace, work out your goal pace (should be 7:07 per km if you want to get in under 2:30; therefore by my calculations you are on pace with your 7km in 48 min) and do some or most of your training runs at that pace to see how it feels. You'll soon get the hang of this pace even as the distance increases.
Good luck.

[BoneyChic]

Hi Jowel,

I did the SMH last year.  I didn't make it to the 11km in the required 75min (mainly due to a torn hamstring 10 days before - reduced to walking up the hills on advice from my physio) I was asked to stop by a woman, but as I had my MP3 player on, I just continued on - no one else attempted to stop me and I know I wasn't the last one to continue on.

I also took longer than 150mins for the whole thing, I still got my medal. The major downside was that my results weren't in the paper nor were they online. I did get my certificate with my result on it though.

In order to make the 75mins your p/km time for the first 11 has to be 6:48. If you can achieve this and maintain the speed for the whole distance your time would be 143:30 approx.

I'm also planning to run it again this year.

Boney

[luckyguy]

Hey Jowel. Please don't take this the wrong way but what I can gather from your post, your running seems to be without consistency and a little bit aimless. And this is why you feel concerned about the prospect of entering this event (also if you were to take my advice on this, I would suggest you try several smaller events ie 5/10 km before the more challenging 1/2 marathon as your 1st).
You have been running a while now and seem to have built a good base to consider a better structured approach to your running. May I suggest you have a look and follow a reputable training plan that suits your ability and goals. You will enjoy yourself more with some structure with the added bonus of helping with motivation and confidence to tackle whatever event you want too.

Well done so far and keep on enjoying your running, regards LG

[getfitfast]

luckyguy, on Mar 7 2008, 11:05 AM, said:

May I suggest you have a look and follow a reputable training plan that suits your ability and goals. You will enjoy yourself more with some structure with the added bonus of helping with motivation and confidence to tackle whatever event you want too.

Well done so far and keep on enjoying your running, regards LG

Jowel..I couldn't agree more with LG about having a reputable training plan.

I'm nearly 42, never ran much in my life and started the C to 5K in October last year. Got bored after week three and just went for 5K runs about three times a week. Up until 4/5 weeks ago - that's all I was doing. I couldn't imagine doing 10K - it seemed impossible.

At the end of Feb I got training plan from a coach. By my second week he has me doing a 10K and a 13K run over the weekend. Last weekend I did my first 16K and I managed it. This Sunday is 20K!

Apart from the long distance - the plan provides me some interval speed work.

The plan is great as I know exactly what to go out an do and I can see the steady progress..

Like you - I am running the SMH HM for the 1st time. I suggest - if you get a plan quickly - your coach can guide you to achieving your objectives...

Good luck!

Edited by getfitfast, 07 March 2008 - 10:40 AM.

[wombatoutofhell]

great aim there jowel-as PH said you'll remember it forever.
I agree with eagle and bellthorpe-work on distance first.  But I'll add to it-try and do a few 10km races as well.  You might find yourself a little faster when you have the atmosphere and adrenaline of other runners to soak up.  I know I'm 6 or 7 minutes faster over 10km in a race as compared to training, no matter how hard I try.  Or to put it another way I've never run over 50 minutes for a 10km race, including my first one.  I've never run under 50 minutes in training-53 minutes i think is my best.
Go out, have fun, work on distance, enjoy the 1/2, savour the moment of the finish and remember the incredible feeling for the rest of your life.
David

[Tiger Boy]

I would agree with most of what has been said here too.
While some speed work could be beneficial, at this stage you really need to worry more about building endurance through longer runs.
If you can get up to a couple of 18-20km runs in before the race, and maybe one of about 22-23kms it will give you the confidence you need that you can go the distance, as well as build the required endurance.
I also, think you should enter a few smaller races in the meantime. Mainly to get you used to the idea of running in a large group under race conditions. It will also help with your race strategy, e.g.  drink stops, can you run while drinking or will you walk through them, etc. and running in race conditions will be very different to going on a long 20km run on your own. The half will still be your main goal/focus the shorter races are just getting you prepared for it.
Also during both the long runs and shorter races, take note of any clothing issues. e.g. does this shirt chafe, do these shorts ride up, how can I make sure my laces don't come undone. Then, as eagle said, make sure you pick out the clothes you are comfortable in to run in on the day. Don't buy a new shirt/shoes etc. and try them out for the first time on race day.
Good luck.

[No_longer_back_of_the_pack]

Tiger Boy, on Mar 7 2008, 03:32 PM, said:

I would agree with most of what has been said here too.
While some speed work could be beneficial, at this stage you really need to worry more about building endurance through longer runs.

It is about a year since I sought advice about preparation for a half marathon.  Essentially the advice follows previous postings, namely work your way up in training to long distances and try to do some shorter races.

Before the Cadbury half in January I worked my way up to 19 km in training but did not have access to many shorter races.  Looking back I should have done at least two more 19 km training runs.  Before my next half I will do at least one half in training if the intense heat in Adelaide ever stops.

Good Luck with your aim.  The feeling of accomplishment as you cross the finish line is not easily forgotten.

Edited by Itsfunatthebackofthepack, 08 March 2008 - 09:01 AM.

[littlefoot]

Jowel - I have similar concerns to you. It's my first half and I'm a slow runner. Like you, I had intended to work on my speed in preparation for the half and making it through cut off, but "working on my speed" didn't really appeal to me so I kept delaying and concentrated on distance. Then about 3-4 weeks ago I just had a breakthrough, I was suddenly able to run my 12km 8mins faster...without even intending too! Not quite sure how that happened but I suppose as my overal fitness improves an improvement in my speed comes naturally. I also agree with what the others are saying about doing smaller training races, I did my first ever race of 16km (around about the breakthrough point) I did run faster than normal in that enviroment. Plus it was good fun, good experience and made me relax a little more about the word "race" which makes it sound more scary than it is!

[mgi11a]

Jowel, congratulations on setting yourself a great goal. I never discovered CR till after my first 1/2 and missed out on tapping into the wealth of knowledge and experience that is here.

Don't be concerned with the time, on race day you will be able to run faster then you ever believed you could, Adrenalin is a wonderfull thing.

As mentioned before build your long run slowly in distance, don't be concerned if you only get up to 16-17km as your longest run before the event, a quote I recently read by Pat Carroll "You dont practice climbing Mt Everest by climbing Mt Everest". My longest run was 18km before my first half and I was absolutly crapping myself about the distance, truth is the distance was a breeze, Adrenalin is a wonderfull thing.

As far as doing speed work, listen to your body, a 5-6km run at a slightly faster then usual pace will be more benifet then doing speed sessions i.e. 6x1min sprints with a 1min recovery if at the end of the speed session you develop shin splints or achilles pain.

For this one just build up your k's, dont panic about time you will be fine and enjoy a life changing experience you will remember for the rest of your life.

mgi11a

[luckyguy]

mgi11a, on Mar 8 2008, 09:10 AM, said:

a quote I recently read by Pat Carroll "You don't practice climbing Mt Everest by climbing Mt Everest".

Yes that's quite true, but you must practice for the Everest's, by gaining experience through climbing lesser mountains and you make sure that you are well and truly conditioned for this arduous trek by dedicating yourself to good sound training and conditioning. This way, not only will you make it to the top but you'll also enjoy the journey. We don't want any newbie 'mountaineers' falling into those murky crevices, do we?

[MountainWanderer]

G'day all. Great advice! Keep it coming!

I called the 1/2 marathon organisers and they said that they aren't too stringent on asking people to stop at the halfway mark. You do however need to make it there not long after the cut off time, but they can still allow you to run on the footpath if the course has been packed up by then!    (hope I don't need to do that...)

They usually keep the finish line there at the end until around the 3hr time mark before thinking of packing up the course. So, for all the slow runners out there, stick to it and make it to the finish line!

Yesterday I did 10km at my new 'quicker' pace and came in at 1:11:00. I was pretty pleased with the effort and it should only get better over time. My previous 10km was 1:25:00 a few weeks back. I'm aiming to get my 10km run in a time of 1:04:00 so I need to shave 7 mins off my runs. Should be interesting...

Jowel

[Legz11]

Hey, SMH half marathon will be my 1st half marathon too. Before training for this I hadn't run for years! This site has helped with my confidence so much, thanks every1!

I was worried about the cut off but think I should be ok although I am suffering with an injury! I keep getting a horrible cramp on the right side of my stomach, just below my ribs. It's worse than a stitch and sometimes I have to stop running altogether to get rid of it.

I have seen a doc who has told me not to run but I am going to run anyway and hope 4 the best! Just wondered if any of u suffer with stitches/cramps n if u have any advice?

Good luck 2 u all :-)

[Bellthorpe]

Did your quack even try to tell you why you shouldn't run?

[Super 40]

Does not happen to me.But some common sense suggestions:
1) Stretch alot+ Warm-up for 10 minutes before the run
2) Dont eat/drink 2 hours before the run
3) Start slowly and let your body warm up again
4) Run tall (more of a hop than a slide)
ALL the best. Probably these tips are nothing new or dont work.

[RunBare]

The SMH Half was my first half marathon, in 2004.  I was slow and got to the halfway mark in 76 minutes.  I was asked to stop, and did so... much to my extreme disappointment.  Others came in shortly after me and carried on for the second lap.  In hindsight (a wonderful thing) I should have just kept going, even if it was on the footpath out of everyones way, just to finish it for ME.

[Legz11]

Doc said it is to do with a back injury I got a while ago n the muscles around where I'm getting the pain need strengthening. They wont be strong enough in time for 18th May but I am going 2 try n run it anyway. I got the pain last night n had to stop after 7k. Very annoying.

Thank you for the tips. I'll try them all.

I think I will carry on even if I don't make the half way mark by 75mins. I'm only running it for me so...!

Happy running :-)

[MissPinkyInSydney]

Yep that is my plan also Legz11.....Even if they stop me, I am going to keep running to finish.
Apparently if they do take down your number as a "disqualified runner" you will still get your certificate with your finishing time in the mail....You just won't get your result in the paper.

Miss Pinky

[Legz11]

MissPinkyInSydney, on May 7 2008, 12:35 PM, said:

Yep that is my plan also Legz11.....Even if they stop me, I am going to keep running to finish.
Apparently if they do take down your number as a "disqualified runner" you will still get your certificate with your finishing time in the mail....You just won't get your result in the paper.

Miss Pinky

Not having my name in the paper doesn't bother me, I just want to finish. Never run a 1/2 marathon b4 n my longest training run has only been 17.5k so I am just going to try my best.

You have run 1/2 marathons in the past haven't you Miss Pinky? What sort of times have u gotten?

Legz11

[MissPinkyInSydney]

Legz11, on May 7 2008, 02:04 PM, said:

Not having my name in the paper doesn't bother me, I just want to finish. Never run a 1/2 marathon b4 n my longest training run has only been 17.5k so I am just going to try my best.

You have run 1/2 marathons in the past haven't you Miss Pinky? What sort of times have u gotten?

Legz11

Yes...I am not at all interested in my name in the paper either.  Nobody would look it up anyway!  

I have run 2 HM's in the past....both last year.  My first one was the Bankstown HM and I finished in 2hrs 30 mins.  I developed a migraine at the 7km mark but struggled through.  Needless to say, this was a very horrible experience....especially for my first half ever!  The second one was the Sydney (Blackmores) half and I finished in 2 hrs 15mins.  This was a really good course....pretty much flat.  I should do 2 hrs 15mins for the SMH.  It doesn't matter how much training I do or what distance I am running....I always do the same pace.  If you can do 17.5....you can do 21.  The only thing that gets me is that I suffer from lower back pain around the 15/16km mark so I just struggle through to the end.  I am so envious of faster runners who seem to complete distances so effortlessly.  

Best of luck for next Sunday!!!  Before we know it, it will be all over and we will be celebrating!!

Miss Pinky

[Legz11]

Yeah, I can't wait to do it now, waiting is making me anxious!

Good luck....let me know how u get on :-)

[MountainWanderer]

Looks like the cut off area will be at the 10km mark (at the start line), whilst the 11km mark will be further down at Hunter St.

So, what time will the organisers be looking for us to be at at the 10km mark? Plus do they have a right to ask anyone to stop despite being only at the 10k mark?

Edited by Jowel, 08 May 2008 - 02:39 PM.

[Bellthorpe]

MissPinkyInSydney, on May 7 2008, 02:50 PM, said:

I am so envious of faster runners who seem to complete distances so effortlessly.

Miss Pinky, I think we've all had that thought as they sail past in the opposite direction. But I gotta tell you, the people that win these races are hurting far more than the rest of us. They know how to withstand pain. They're bodies are screaming. Apart from conditioning and speed, to win races you have to know how to push through pain.

The only advantage they have is that their pain lasts for a shorter time!

[Ewoksta]

Hi Jowel,

Don't be too stressed about the cut off. I think the organisers put it on there to discourage the walkers, pram pushers etc. If you can keep a nice even pace the 75 minute cut off shouldn't be too much trouble. even if they do ask you to stop you can keep going on the footpath. I went through the cut off around the 70 minute mark last year and there were plenty of people behind me.

Don't go out to hard in an attempt to ensure you make the cut-off. Keep you pace the same, try and get in a group of around your pace and most of all...HAVE FUN!!!!!

Good luck on the day.

Cheers
Andrew

[Jimboy]

Jowel, on May 8 2008, 04:35 AM, said:

Looks like the cut off area will be at the 10km mark (at the start line), whilst the 11km mark will be further down at Hunter St.

So, what time will the organisers be looking for us to be at at the 10km mark? Plus do they have a right to ask anyone to stop despite being only at the 10k mark?

Hi Jowel,where did you get that info.re 10K cut off mark?
Have a good run.
Jimboy

[MountainWanderer]

Jimboy, on May 8 2008, 03:40 PM, said:

Hi Jowel,where did you get that info.re 10K cut off mark?
Have a good run.
Jimboy

it's on the course details section on the website. Says the 10km mark is at the start line and the 11km is at hunter st. says there will be a cut off at the 10km mark too.

[MissPinkyInSydney]

Bellthorpe, on May 8 2008, 02:45 PM, said:

Miss Pinky, I think we've all had that thought as they sail past in the opposite direction. But I gotta tell you, the people that win these races are hurting far more than the rest of us. They know how to withstand pain. They're bodies are screaming. Apart from conditioning and speed, to win races you have to know how to push through pain.

The only advantage they have is that their pain lasts for a shorter time!

Yes so true Bellthorpe!!
I am just in a lesser version of their pain for a lot longer!  

[MountainWanderer]

yeee ha!

I did it. Finished today in a time of 2:46:xx. Fantastic. I put in a lot of work just to make it over the line.

I came in at the 11km mark around 1:15:xx so everything went to plan in terms of getting through the 'cut-off' point.

It was my first half marathon. It was tough but is a great achievement.

Cheers everyone for all your support!

Jowel

[wombatoutofhell]

It is a great achievment Jowel-enjoy basking in your glory!

[Slow Sue]

Hey Jowel,
Congratulations, great time. Saviour your run.

[Sobella]

Jowel, on May 18 2008, 06:56 PM, said:

yeee ha!

I did it. Finished today in a time of 2:46:xx. Fantastic. I put in a lot of work just to make it over the line.

I came in at the 11km mark around 1:15:xx so everything went to plan in terms of getting through the 'cut-off' point.

It was my first half marathon. It was tough but is a great achievement.

Cheers everyone for all your support!

Jowel

My times were almost exactly the same ..I must have been running with you!

[slowmo]

Jowel, on May 18 2008, 06:56 PM, said:

It was my first half marathon. It was tough but is a great achievement.

well done !  especially for tackling such a big event (and those hills) for your first half

super effort

slowmo