13 replies to this topic

[salts]

Hi,

I have just completed the 14km run for the kids in a time of 1hr & 14 mins. As i work long hours my preparation was lacking, most runs were 6km with just one 11km run. I have completed a few 10km runs in about 47mins over the last year.

I have now decided to do my first half marathon with just 4 1/2 weeks preparation. How long should my runs be and the frequency? What should my food menu look like (im lactose intolerant)?

I don't have a time i want to complete the race, but just want to complete it without walking. I have thought about doing a Half M a few times over the last year and decided i just need to stop thinking and do it while i have some fitness.

I need your help. Any help or advice would be great!

Brooke

[jvt]

Which half would that be? You should be right if you can fit a couple of 15-17km runs in by then. Plus a weekly 10-12k run and your usual running. That should get you there without too much of a sharp increase in training (and risk of injury).
I just ran the R4K as well, and will follow above schedule roughly (plus some tempo running to keep my pace up) to prepare for the Geelong half in 3.5 weeks. It worked for me last year.

[salts]

jvt, on Mar 17 2010, 09:18 AM, said:

Which half would that be? You should be right if you can fit a couple of 15-17km runs in by then. Plus a weekly 10-12k run and your usual running. That should get you there without too much of a sharp increase in training (and risk of injury).
I just ran the R4K as well, and will follow above schedule roughly (plus some tempo running to keep my pace up) to prepare for the Geelong half in 3.5 weeks. It worked for me last year.

Hi
Thanks for the advice. It is the Geelong half m too! I said 4 1/2 wks so i don't sounds so crazy, but you are correct in saying 3 1/2 wks. Is the course flat as i know some parts of Geelong are extremly hilly. Was going to do the Melb half m, but will be on holidays, so the Geelong one looked the next best. Am i crazy to think i can do it in 3 1/2 wks? Not to mention i have a wedding to attend in Geelong the night before!!
Brooke

[SirPlod]

Just at an idea – if the Geelong one is too soon and you can’t do the Melbourne, there’s the Sri Chinmoy Marathon festival in Williamstown on 30 May, (marathon, half, 10km, etc) which would give you 10 weeks to prepare? I’m aiming for that one – my base is a lot lower than yours.


A wedding the night before a half maration. I don’t think I’d even consider it, I’d never trust my self control. Or complete lack of.

Edited by SirPlod, 17 March 2010 - 11:01 AM.

[salts]

SirPlod, on Mar 17 2010, 12:00 PM, said:

Just at an idea – if the Geelong one is too soon and you can’t do the Melbourne, there’s the Sri Chinmoy Marathon festival in Williamstown on 30 May, (marathon, half, 10km, etc) which would give you 10 weeks to prepare? I’m aiming for that one – my base is a lot lower than yours.


A wedding the night before a half maration. I don’t think I’d even consider it, I’d never trust my self control. Or complete lack of.

That might be a good one to look at as it would give me more time. I've done it before, but it was only 10km, just so happens i did my b.p on 4 hrs sleep and minimal to drink. Felt terrible after the run. It would have been so easy to not get up and go that morning, but i figured it was nothing compared to what some people push through.

I wouldn't drink at all, wear flat shoes and leave at a reasonable hour for a half. Thanks for the advice, I'll have a look at the one you suggested and work out what to do, just love the atmosphere of the bigger runs.

[abbsonthego]

salts, on Mar 17 2010, 10:37 AM, said:

Hi
Thanks for the advice. It is the Geelong half m too! I said 4 1/2 wks so i don't sounds so crazy, but you are correct in saying 3 1/2 wks. Is the course flat as i know some parts of Geelong are extremly hilly. Was going to do the Melb half m, but will be on holidays, so the Geelong one looked the next best. Am i crazy to think i can do it in 3 1/2 wks? Not to mention i have a wedding to attend in Geelong the night before!!
Brooke

Brooke i'm in a similar boat.. except really strugged in the R4TK due to the flu. My long run's at 15.5 kms so i'm also wondering if i'll be ready for it! Anyone who's done the run before.. what's the course like, i've seen the map and seen it written that it's flat but would really like it confirmed.
Thx Abs

[salts]

abbsonthego, on Mar 17 2010, 06:13 PM, said:

Brooke i'm in a similar boat.. except really strugged in the R4TK due to the flu. My long run's at 15.5 kms so i'm also wondering if i'll be ready for it! Anyone who's done the run before.. what's the course like, i've seen the map and seen it written that it's flat but would really like it confirmed.
Thx Abs

Hey Abs,
I just checked out the half m Sir Chimony race in Williamstown. It sounds like a very flat run by the water and it will give extra time to get the body prepared. It looks like fun with breaky supplied after wards. Starting to lean towards doing this now.
brooke

[wombatoutofhell]

Williamstown is almost dead flat so no problems there. But it can get windy-the first year I ran there it was so windy I ran a then PW for the 10km. That was my 4th fun run and I was most dissapointed to be going slower. However it was just the wind.
Williamstown Running Festival is Sri Chinmoy's big running event of the year. Over the 4 events )4km, 10km, 1/2 and marathon) there'll be about 1000 competitors. They run a good event and their pancakes are second to none!
Salts, you have a pretty good speed over 10km by the sound of it. With 10 weeks there's no reason why you shouldn't do well at Williamstown. I ran a then PB of about 1:42 there in 2008 when my 10km time was only a minute or so faster than yours. I think I ran about 1:07:30 in R4TK that year just to give you the comparison.
I'd skip Geelong if I were you. You only get to do your first 1/2 once and it's a special moment to run across the line with such an achievement under your belt. You want to do it well with the proper preparation. Trust me!
Having said that, there's no reason you couldn't do Geelong. Just be careful you don't overdo it in the few weeks you have-injuries happen very easily. Shi Chinmoy have a 12km event at Barwon Heads in Geelong late March and an 15km at Princess Park in late April-maybe do them as lead ins to the 1/2 in May.
Good Luck.
Oh-and welcome to coolrunning.

[jvt]

Wombat is probably right re the extra training weeks being handy, but only if finishing time is an issue for you, which I gather it ain't...
Geelong is dead flat AND sheltered, as it tracks the river via the mostly tree-lined footpaths either side. It's a lovely run, and all the more scenic because you don't get to see Geelong at all. About 500 people take part, so it's not too lonely. I did my first (and slowest) half there. I've since done my fastest there, too. You could think of the wedding as carbo-loading, beers included.....

[abbsonthego]

Thanks guys..

The main reason I am looking at squashing in a 1/2 marathon in April is that as at the start of May I will be overseas for three months (europe, USA, NZ). While I plan on running while away I dont expect that I will return with the same level of fitness I do now. Additionally, the next thing on the radar for me after the trip is kids, which will take me further from that 1/2 Marthon goal!

I think I will plan to do it and just see how my prep goes. Any tips on what the next few weeks should look like for me in terms of training?

Any help would be appreciated!

Thanks, Abs

[salts]

abbsonthego, on Mar 18 2010, 09:23 AM, said:

Thanks guys..

The main reason I am looking at squashing in a 1/2 marathon in April is that as at the start of May I will be overseas for three months (europe, USA, NZ). While I plan on running while away I dont expect that I will return with the same level of fitness I do now. Additionally, the next thing on the radar for me after the trip is kids, which will take me further from that 1/2 Marthon goal!

I think I will plan to do it and just see how my prep goes. Any tips on what the next few weeks should look like for me in terms of training?

Any help would be appreciated!

Thanks, Abs

Thanks for the words of advice Wombat & JVT, you are right you only do your 1st half m once. I am going to wait and do the Sir Chimony in Williamstown and perhaps a few smaller ones in the mean time. Now that i have decided i am very excited about it all. I just have one problem, not sure if you have any ideas.... I always run in my asics kayano and 6 months into a new pair i get holes where my big toes rubs the mesh (mainly on the bigger foot). Asics say this happens a bit now as they changed the shoe slightly for more breathability. This has happened to my last 3 pairs, all around the 6 month mark. Do you have any ideas for stopping this from happening? It has just started to happen on my current runners. I love the kayanos and don't really want to change, but also don't want buy a new pair every 6 months. Would love any ideas anyone has or if they have these problems.. Thanks for all your help

brooke

[tayls]

I too am doing the Geelong half (my first one). I trained for a 10k run that was 3 weeks ago so my half marathon prep is only 5 weeks. Seems ok to me. I think the key is to get some long runs in at least once a week. But build up to it. I did a 1hr 20 then 1hr 40 and then 2hrs this weekend if you get my drift. Just do it. As an earlier post said it is a flat course and quite protected. Luckily enough i live in Geelong and do all my training runs around the course. All the best.

[JMK]

Brooke, not sure I can help you with your shoe issue but I'm also looking at doing my first half marathon this year and am aiming for the Williamstown in May. I did the R4TK and think the Barwon River 18k next weekend is a good next step. Good Luck!

[wombatoutofhell]

Ok-shoes. If your big toe is rubbing the mesh like that I'd suggest you need a bigger shoe. Whilst they might feel fine in the shop, as you run your feet expand so what did fit is then a fart small. Try a half size bigger-maybe even a full size. I don't know if you get blisters on your toes at all but if so that would be the same problem.