Opinions for New Half Marathoner on Training Plans

[nepatsfan73]

As most know, the 2008 WDW half marathon will be my first distance event of any kind. I am working on formulating a training schedule and I have been doing a fair amount of research and reading (probably more than training so far). Based on this, I am seeking opinions and/or comments as to some training plans and also information as to what has worked for others.

I've notice that different plans max out on the long runs at different miles and at different times. For example, John Bingham's walking half plan maxes out at 10 miles, then tapers for a few weeks. Hall Higdon's novice half plan maxes out at 10 miles the week before the half marathon. The Galloway half plans maxes out at 14 miles with several double digit long distance sessions then tapers down for two weeks. The Galloway plan also is longer in weeks and has more shorter LSDs mixed with the longer LSDs.

Having no experience in doing this, I have no idea what might be better. I plan on being flexible with my schedule, but is there a "wall" for the half marathon and as a first timer, does it make sense to try and do the full distance in training prior to the event. Have those that followed MfM for their first half found any problem completing the half having only gone 10 miles in training as a long session. I am unstable enough as it is and am also curious as to the importance of the taper, which the Higdon plan doesn't really seem to include.

Thank you for any input you can provide. I will probably be asking lots more as we get closer to the event.

 

[WDWFAN9]

I followed MfM plan for my first event ever - the 2006 WDW half, so my longest pre-race distance was 10 miles. I finished within the allotted time and have a beautiful Donald medal to show for my efforts! And I've used MfM ever since - for a total of 5 halfs and 1 full (longest distance pre-race for that was 18 miles). I am sure the more experienced WISHers can explain the importance of tapering, but basically at that point you are in as good a condition as you'll get and the idea is to let your body recoup from your hard work so that you are rarin' to go on race morning.

Some people do like to do the full distance prior to the event to prove to themselves that they can do it - it is more of a psychological thing than a physical necessity in my opinion. And, it also depends on your expectations for your race. I'm a walker and all I am looking to do is finish within the required timelimit.

I'm sure you'll be able to figure out what works best for you! The half is 128 days from today!

 

[ultramickeymouse]

Bill: I believe 10 miles is long enough for a LSD for a half. If that long walk is solid, the next 3 miles will be taken care of by adreline and your base.

My experience when doing lots of ultras(and Goofy's) is to take a 3 week taper after longest walk. Rest is very important after a long training schedule. You are prone to injury after all that stress. If you don't taper and get injuried, your race is over before it begins. THe old saying is better be undertrained and healthy than overtrained and injuried. I do very low mileage and very short "long" walks for what training schedules would tell me what I need to do for the Goofy but still have 2 sets of medals. Your mind will help you get over the last few miles so you must always keep positive and just keep moving. As long as you are moving, you will finish.

BTW, the last cutoff point for the half is mile 10

Good training!

 

[getnthinr]

I am not a coach. I've never played one on TV, and I have never stayed at a Holiday Inn Express. I absolutely believe we are all experiments of one and that what works for Guy A may very well injure Guy B or C. Having said that, I understand the desire to want to benefit from "real life" experience, so I'll share mine, but I'd stop short of offering any advice other than listen to your body .

My personal experience (YMMV -- your mileage may vary) is that it is not necessary to do the entire race distance to ensure you can complete a race. Jeff Galloway's philosophy (as it was explained to me in the Galloway training groups I participated in) is that having completed the mileage in training before the race just adds to your confidence on race day. If you feel you need that confidence boost, that may be the plan for you.

I have completed a number of half and full marathons and experimented with several schedules -- one from a walking web site, one from Higdon, one from the Avon Breast Cancer 3-day (for my first Goofy). My personal experience (as an overweight 50+ year old) is that overdoing the mileage only increased the chances of injuring myself, so I tend toward plans with moderate mileage (Higdon's 2nd-level beginner schedule is as much mileage as I think I'd attempt). Many, many folks have used the MfM plan with success and I'd assume that is as good as any. Most good plans include a certain amount of speed work ("speed" being a relative term), hill work (to build strength), and the essential long run/walk to build stamina/endurance. (Don't make the mistake of only doing long miles, though -- the short mileage is critical to build the speed to "beat the sweeps".)

I also find that for me the number of miles and the days I did them (which is what we all tend to focus on when we first start training) was not as critical as the experience that following any one of thoses schedules gave me -- experiences like learning when I would get tired, when I needed to back off, when I could push through and get a second wind. Experiences like having a god-awful day (and thinking I should throw in the towel altogether!) and two days later breaking my own personal best record. And those other experiences like knowing what and when to eat, what shorts chafe, what works best post-workout to relieve muscle soreness, etc.

Pick a plan using the best info you have available and don't be afraid to adjust it if you need to, then see where it takes you and what it has to teach you.

That's my two cents.

 

[solotraveler]

Disclaimer: I am a big believer in MfM for new distance eventers....it has a great combination of long distance and shorter, speedier work so that you can dust the sweepers.

I agree with everything that everyone else has said. For a first half, I think you want to be well trained, but unhurt and the way to do that is to train on the least number of miles you can get away with. So, can you finish the half well with a maximum LR of 10 miles- Yes!

While I understand the Galloway philosophy about running the full distance to give you confidence before the race, I frankly don't like it. There is something special about holding out until race day for that REALLY long run. Let you training, the crowd, your fellow runners and your own power carry you that extra distance on race day, I say.

Just my two cents....
Kevin

 

[ultramickeymouse]

I agree with the mystery of finishing the extra miles. Before my first 50 miler, the my long run was a 50K 4 weeks in advance. This meant I had to go 19 miles longer than my longest day ever. It was tough at points but that was because I was watching a tough cut at mile 41. Have faith in yourself. I truely believe if you can visualize yourself crossing the finish line, you will!

 

[windwalker]

Bill there is lots of good advice here, nothing I can add to the logic except an example.

I had the opportunity to compete in the National Senior Olympics. I could have trained like a possessed man and took my shot and risked injury and staying home. Or I could have just kept training concervativily and made sure I showed up at the start healthy and uninjured. I choose the concervative route and had a wonderful experience. I plan on going again and training to win a metal but I also except that I may not make it to that start after that hard work.

You want this half to be a fun experience and remember if you could have done 13 in training, you can do it on race day.

Dave

 

[eeyore45]

Its also my first half marathon - I've heard so many great things about Marathon for Mortals, I checked it out of the library - very inspiring and helpful...

I've had lots of ups and downs, and negative self talk in this journey I've begun... taking one day at a time is the best I can do!! and when I fall of, I dont call it "quits" but take a U-turn from my negativity and get back on the routine track!

 

[chimera]

I guess I'll be the wild card here. I've followed MFM through 5 half-marathons now and I have ALWAYS added a 12 mile LR before the taper. For my first race at WDW, I needed the extra mental edge that the 12 miler gave me. I was really worried about beating the sweepers that first year and finishing that 12 mile LR made a world of difference. Then I knew I could do it within the allotted time and a fairly comfortable cushion. In my mind, stopping at 10 still leaves an entire 5K...that was just too much for me mentally.

I tend to use training plans as a guideline rather than following them to the letter. I'm toying now for the full on whether to add a 22 or a 24 mile LR at the end. I have always wondered if people say you hit the wall at mile 20 in a full because that's where most training programs stop.