19 replies to this topic

[Sunset]

It occured to me last night that I have been happy being slack with my running so far this year, partly due to injury and partly due to fear of returning injury!

I really want to do a half marathon this year but my options are dwindling. There is the Brisbane half on 23 August. That is about ten weeks away.

My question is, would it be possible to train for a half marathon in ten weeks, on only 3 (maybe 4) runs per week, given that I am currently only running about 2 x 5-6km a week at the moment?

I'm scared of increasing the km's and the return of injuries. I was reading in this months Runners World that the risk of IBT syndrome (a previous injury but not a current concern of mine), increases if you have a BMI over 21. I think this would ring true for a lot of running related injuries and my BMI is about 24 at the moment so I think I may have a high risk of injury.

Any thoughts would be appreciated!

[blair]

Brisbane probably isn't the last half this year so you have other options. Not sure of dates but Mooloolaba Half and Ridge to Ridge Half in Toowoomba were both in September last year and Toowoomba Half was in October.

[DoggieDoctor]

My BMI is 24.1 and I am entered in the GCM so I don't think BMI has much to do with your ability to train. Body fat may be more impt but other far more knowledgable people than I will be able to advise you on that. If you do a search on BMI, I am sure there was a thread on it not to long ago. 10 weeks may be a bit short.

Good luck
DD
PS have a look here http://www.coolrunning.com.au/forums/index...ass+index\

Edited by DoggieDoctor, 12 June 2009 - 11:11 AM.

[Solace]

Sunset, on Jun 12 2009, 10:22 AM, said:

I was reading in this months Runners World that the risk of IBT syndrome (a previous injury but not a current concern of mine), increases if you have a BMI over 21.

I read this too this morning and nearly died! My BMI is around 22 and I have BF% of around 16%. How an earth does that equate to having excess weight??? It just didn't make sense to me at all.

[glenda]

If a BMI over 21 is an injury risk then there are plenty of risk takers out there running. I thought that was well within the "healthy" range.

[buzzlightyear]

Sunset, you are an experience runner and am sure you know the 10% rule.

All of us on CR want other CR to have a long running career, regardles level of competitiveness. If you are out racing the half, knowing that you aren't sufficiently prepared (which you said you are not),once cross the line, with a bad time, the excuse would be " i didn't train hard enough"..So why do it?

If you pull a hammy, tripped, finished but with a wrecked mind, is it worth it? I rather you spend That race weekend planning the NEXT half and work 18 weeks back for a good base, a solid power section and than a nice tempo/speed build up to what could be your BEST half, FULLY PREPARED!

[fastguts]

Solace, on Jun 12 2009, 11:13 AM, said:

I read this too this morning and nearly died! My BMI is around 22 and I have BF% of around 16%. How an earth does that equate to having excess weight??? It just didn't make sense to me at all.

Maybe it's purely weight strain on an pre existing injury to a bone or joint rather than an indication of being overweight per se. So the less you weigh, whether it be muscle or fat, the less weight and strain on that injury. I think that's what it means anyway

[Solace]

fastguts, on Jun 12 2009, 11:31 AM, said:

Maybe it's purely weight strain on an pre existing injury to a bone or joint rather than an indication of being overweight per se. So the less you weigh, whether it be muscle or fat, the less weight and strain on that injury. I think that's what it means anyway

Well now you put it THAT way.

I just went back and re-read it and although it's not talking about pre-existing injuries, it does essentially say what you've said.

Sorry Sunset for the hijack, back to you......

[julz83]

lauren why dont you focus on 10k's for this year and build back up to half fitness for next year if you're worried about being undertrained?

i personally think you should give it a go but im not expert and you have to look at the bigger picture.

and get your arse down to road runner's sometime soon!

[funrunner63]

Julz has hit the money on the head.

You need to get down to BRRC on Sunday mornings and see how you're travelling over some shorter distances. This Sunday you could do a 5, 10 or a 15K. If you chose to do 15, just do it as a leisurely jog, forget the time. get some confidence under your belt by doing some distance.

Then when you know where you are, decide from there.

Goold Luck,

Funrunner aka Craig

[Sunset]

Thanks for the feedback so far. You are right that I should try to get back on board with the shorter distances first so perhaps I will aim for the 10km at the Brisbane marathon festival (I assume they will have one).

Yes, I will get myself down to BRRC sometime soon! Maybe in a few weeks. I will start with the 5km
I tend to ride on Sunday mornings with my group.

[zandrsmum]

Hi Sunset, I was making a similar decision with regards to Run Melb but decided, and am thankful I did, to concentrate on the 10k rather than over extend and cause injury, which incidently I did anyway so perhaps it makes no difference! I shifted my focus to Sandy Point which is 9 weeks away and I am confident I can build up the distance from now to then. Go for a great time instead. Good luck, K

[Bellthorpe]

glenda, on Jun 12 2009, 11:26 AM, said:

If a BMI over 21 is an injury risk then there are plenty of risk takers out there running. I thought that was well within the "healthy" range.

It surely is. In fact, it's on the low side of the 'healthy' range.

BMI is often quoted poorly. It's useful for assessing large swags of the population for example, but can be very misleading when applied to one individual. Especially if that individual is heavily muscled.

[RodN]

If you want to run again take it easy and let your body adjust to the changes you are about to put it through. 20k from 5/6k 'may' be ok if you have a long distance base behind you. If this is your first half then I agree take it easy, enjoy the training and aim for a cracking time on the 10k.

Take it from me I'm just coming back from injuries due to pushing too hard too quick in prep for half mara's and it is mentally excruciating having to sit around and be useless while you heal, nobody wants that!

EDIT: Although I can't help but think if you are coming from a long base (i.e long history of distance running) you could just ad 1k per week to your long run (8k now to 18k week before brissie) and 1k per week to your mid run (5 to 15k's) with a couple of recovery runs in the middle moving from 30mins to 60mins (5 mins per week) and add some tempo work and it is doable.

Edited by RodN, 12 June 2009 - 01:52 PM.

[Brick]

First things first if you really want to do it then do it you have plenty of runs plus rids under your belt to be able to do it IMHO.

Saying that I would say do not do it.
Why you might ask?

Well you have already finished a HM so why just do another one in not as good a time. (Unless you will be happy to just finish another HM)
Why increase the chances of injury.
Just do a shorter race like a 10KM and try to do a PB.

If you do decide to run the HM then you need to get out running and put the riding off for a while riding helps a bit but not enough to do a good HM with limited time to train.
Sorry this means no Sunday rides it should be mostly running and riding as a little bit of cross training and mean a little bit.
In the end it is up to you as what your priorities really are it sounds like riding is important so maybe running a HM is second to that.

[Melruns]

In the same boat I'd do 10k. I don't particularly agree with the BMI 21 argument but I think increasing from 2x 5-6k up to HM in 10 weeks raises a significant injury risk regardless. You seem like a fairly driven kind of person that probably wouldn't be satisfied with a complete rather than compete approach. You could probably complete the HM but why, when you could compete in the 10k?

[catgirl]

Hi Sunset, I did my first HM at the GC last year on 8 weeks training (I didnt know what I was getting myself into I guess) on a base that was pretty low, running perhaps 4 -5 times a week but only 5km a time. That said, I wasnt carrying any injuries. I didnt do great and walked/ ran the last 4 - 5 kms of the HM, coming in at 2hrs and 9 mins.

Now with a lot more races (and injuries!) under my belt, I would be focussing of keeping fitness up while allowing injuries to completely heal (if not healed already) and then take it really easy building up the Kms. What about Melbourne in October? That would give you heaps more time to recover and train. Just all food for thought, only you will know if you are ready! Good luck, I know what its like to be injured and to stop doing what you love.

[maryclaire]

Sunset, on Jun 12 2009, 10:22 AM, said:

I was reading in this months Runners World that the risk of IBT syndrome (a previous injury but not a current concern of mine), increases if you have a BMI over 21. I think this would ring true for a lot of running related injuries and my BMI is about 24 at the moment so I think I may have a high risk of injury.

Any thoughts would be appreciated!

I also read this and was unimpressed with it - the example in the article is a 170cm female weightng 61kg. I am 171cm and weigh between 63-65 at any given time of the month and am in a perfectly healthy range - in fact any less than 62kg and I look gaunt. I thought it was a stupid throw away comment. but then, the same article mentioned plantar fasciitis, and under "who's at risk?" said men as their fascia is more rigid. WTF??? So if I take this article on face value, I am overweight with masculine feet. (at least they're not hairy)

Sorry for the detour from the original question.

[RodN]

maryclaire, on Jun 12 2009, 07:22 PM, said:

(at least they're not hairy)

What's wrong with hairy feet! Find your inner hobbit I say

[TynoMite]

You know I think there is enough time Sunset.
It would have to be an "I just want to run a half this year" run though.
You wouldn't be setting any PBs, but you could do it.
I say get out and do 10k tomorrow.
Do it slow, see how you feel.
Do 10 k the week after, I bet it feels better.
That still leaves 8 weeks, which would have you up to HM using the 10% "rule".