14 replies to this topic

[kaybee]

Hi CRs,
I adopted a 20+ week plan for my first half marathon which peaked at a 2hr long run. I got to the part of the plan (approx 14 weeks in) where i did 4 of the 1hr 40ish runs and 1 of the 2hr runs before injuring my calf 6 weeks out from the event. I have rested, seeked treatment from a pyhsio and worked back up slowly (1-5k a day, 20mins on bike daily). 2 weeks out i am back up to my longest run of 10k which feels ok but not great.
I would love any advice on how much running to do in the last 2 weeks given i have lost fitness, leg strength etc. and whether i should still have a go.
thanks
K.

[Peterhorse]

Hi Kaybee
i noticed you had't received a reply to your question on this thread - perhaps you receivd some PM, but just in case.... a few toughts.
being a half marathon and with some reasonable runs and follow up training under your belt you will most likely be able to finish if you take it easy. however, it probably is more about what you want to achieve in your first half. if you wanting to really challenge yourself and feel good about your run being right up thre where you think your capabiliites lies then perhaps you could wait for the next one, say in about 6-8 weeks and do it properly as per plan. if you're happy to just have the experiecne of the first one and not worried about times etc, then you will most likely get through it ok.
if you are going to do it and already decided, then the last 2 weeks, i'd focus on intensity (speed and perceived hard effort) rather than try and increase the distance too much. Maybe one or two 14-15k runs but not in the last 5-7 days. You might get better value doing a few 6-10 k runs at hard effort will server you well. But not an all out sprint or anything , just a bit faster than your goal pace for the race day. Keep up the stretching etc. of course.
Best idea is is to get someone who knows what yu can handle (i.e. perosnal coach) becasue everyone is different. Others may contradict me becasue of these differences.
Best wishes with it
PH

[ChookLegsMonkeyBoy]

Hi Kaybee,
Today, (while I usually agree with Peter) I'm going to suggest a slightly different approach. I'm not sure there's a great deal you can do with only 2 weeks to go, especially if a 10k run only feels "ok" and you are still nursing an injury. I'd hate to see you exacerbate the injury before the race by going out hard, so would suggest that you only do 1x moderately long run (perhaps of ~15km) at an easy pace to give yourself some confidence for the race distance.
Definitely have a go at the race; the only race I ever regret was one I did not start.
Cheers.
ChookLegs.....

[kaybee]

Peterhorse, on Aug 19 2008, 09:25 PM, said:

Hi Kaybee
i noticed you had't received a reply to your question on this thread - perhaps you receivd some PM, but just in case.... a few toughts.
being a half marathon and with some reasonable runs and follow up training under your belt you will most likely be able to finish if you take it easy. however, it probably is more about what you want to achieve in your first half. if you wanting to really challenge yourself and feel good about your run being right up thre where you think your capabiliites lies then perhaps you could wait for the next one, say in about 6-8 weeks and do it properly as per plan. if you're happy to just have the experiecne of the first one and not worried about times etc, then you will most likely get through it ok.
if you are going to do it and already decided, then the last 2 weeks, i'd focus on intensity (speed and perceived hard effort) rather than try and increase the distance too much. Maybe one or two 14-15k runs but not in the last 5-7 days. You might get better value doing a few 6-10 k runs at hard effort will server you well. But not an all out sprint or anything , just a bit faster than your goal pace for the race day. Keep up the stretching etc. of course.
Best idea is is to get someone who knows what yu can handle (i.e. perosnal coach) becasue everyone is different. Others may contradict me becasue of these differences.
Best wishes with it
PH

Nope, no PM's. Thanks very much for your reply. I am feeling a bit lost now that my original plan isn't relevant! Thanks again. KB

[Eckyb]

I tweaked my calf the week before my 1st half marathon. I just rested it completely for the rest of the week and it was fine on the day, although with 2 weeks to go I'm not sure, maybe do some other cardio like riding or xtrainer to keep up your fitness for the next week and a bit?


ps. I can imagine how frustrating it must be to train for something for so long only to injure yourself this close!

[shortarse]

Swim and cycle. I lost 5 weeks out of my 9 week trtraining program for my first half due to injury and illness and that's what I did. I was only aiming to finish and I didn't care if I was immobile for days afterwards. Cycling is excellent for muscle recovery and swimming got my endurance to the level it needed to be. Also eat lots of protein. I have a nutty protein mix that I sprinkle on my cereal and yoghurt every morning. Since I made a concious effort to increase protein I am recovering a lot quicker from soreness and injury.

shortarse

[sunny1]

Just an idea, Kaybee - find someone at the start who you can trust to run at a controlled and steady pace and stay with them even if it seems too easy.
Then if you are feeling ok later you can decide whether to go a bit harder, or not.

Edited by sunny1, 20 August 2008 - 10:52 PM.

[TynoMite]

I did my first half yesterday.
My longest training run was 14k in mid June.
But that run left me feeling like I could sustain the pace for longer.
I had pretty similar km splits for both events, except for a couple of quicker ones in the 14k when I pushed at the end.
If you ran 2 hours, you'll be fine for the half.
Just pace yourself well.
My pace was around 30s/km slower than my "bust a gut" 5k pace, but I could keep doing the slower pace.
If you have a time in mind, calculate the per km pace then do a shorter run at that pace and see how you feel.
If you feel like you can keep it up, that's probably a good pace for your first go.
No training plan ever goes 100% to plan, but if you got 14 weeks worth of training in, you have a good base anyway.
Listen to your body on the day, if you have to slow down to finish, that's what you need to do.
So, 1 week to go?

[kaybee]

So, 1 week to go?
[/quote]

Yes - Sunday is the day. Got a great 14k run in on Friday which definitely boosted the confidence as it was the longest run i had done in 6 weeks. The leg felt great and pulled up tight but not sore. Got 10k away this morning at a good pace and that felt good too.

Was thinking of another 10k on Wed a bit quicker than race pace then a shorter one on Thursday? Lots of Water, stretching the leg, avoiding sick people, sleep...anything else????

[Sunset]

Hi Kaybee,

I did my first half-marathon on the Sunday just gone. My training lead-up was anything but optimal. I have a temperamental knee so can not run more than three sessions a week of which one was a long run of up to 17km. I missed a couple of those because of moving, etc, and then about three weeks ago my knee starting hurting a lot and the physio told me no running or cycling until it stops hurting. So I ran my first half-marathon having done not more than a short jog a few days leading up to it to make sure my legs still worked!

For some reason I wasn't feeling stressed about it though. I did the race and finished in 1.52 which I am happy with. I know I am capable of a much better time but these were the circumstances I had to work with.

I'm pleased to hear that you are getting some runs in but I think you are better off taking it easier during this last week before the race. You aren't going to make any gains and if anything you'll might just hurt yourself again.

Edited by Sunset, 26 August 2008 - 01:00 PM.

[Colsy]

Congrats on your first Half Sunset.


I am sure you will have no problem finishing Kaybee, the main thing will be to not worry about the time, relax and finish.

[shortarse]

Finishers are winners! Go kaybee! But not too hard during the week. 2-3 short easy runs should do it, no worries.

shortarse

[bruncle]

kaybee, on Aug 25 2008, 07:09 PM, said:

So, 1 week to go?


Yes - Sunday is the day. Got a great 14k run in on Friday which definitely boosted the confidence as it was the longest run i had done in 6 weeks. The leg felt great and pulled up tight but not sore. Got 10k away this morning at a good pace and that felt good too.

Was thinking of another 10k on Wed a bit quicker than race pace then a shorter one on Thursday? Lots of Water, stretching the leg, avoiding sick people, sleep...anything else????

Don't do a quick 10k on Wednesday, it won't achieve anything and it's long enough that you'll probably be carrying some residual fatigue on Sunday. 5k maybe, but do it at HM race pace, not faster. Good luck:) Don't go out too fast in the race!

[kaybee]

Hi,
Thanks for your help and advice. I ran the HM ten days ago and it went better than expected. The fitness held out but boy did the legs remind me of the limited k's leading up to the race, the next day or three!
Thanks again,
K.