Ran half yesterday.... Now where to start training?

[vbarry]

Ran a half yesterday so I had a time to enter for the half in January. Definitely did not train well and finished in 2:28 and died about mile 10. Soooo..... Now where do I pick up my training for January?? I had only ran 8 total for this half. Just not sure where to go from here so I am ready in January and finish well and feel good after!! Thanks for any advice!

 

[Diskidatheart]

Is there a certain plan that you are planning on following? If it were me, I would probably go backwards for the next week or two then follow a certain plan until Disney.

For example, I would run 9-10 miles this upcoming weekend, then 7-8 miles the following weekend. If you are following a certain plan (i.e. Galloway or Higdon), I would pick up the plan at that point. I would imagine most of the plans will have you running in the 6-8 mile range at this point in the training, so you can pick right back up without losing anything.

It might be good to try and see where you went wrong on the training for the half that you did and fix those issues. For example, maybe your nutrition or hydration needed help or that you started off a little too fast. It might be just a matter of only gone 8 miles prior to the race. The nice thing is that you have a race under your belt and you can learn from it.

BTW, nice job on the half that you just completed. 2:28 is very respectable! Actually, finishing a half in any amount of time is very respectable!

 

[dburg30]

Yea, very good job! I would be happy as heck with that time lol.

 

[vbarry]

Thanks! Follow Hal Higdon. I was just not sure how to jump back in. This is my second half. Trained a lot more last time and finished 10 minutes faster also ... Goes to show you that training works. This time around I just wanted a time to submit to Disney. I emailed the time in but did not get a response. Should I check w them???

My goal now is to finish and not feel like I did yesterday. Dehydrated with awful leg and stomach cramps and today I am barely able to walk! I can't feel like this at Disney as this is my 15th Anniversary trip with my dh!

I will try to run 9 this weekend and 8 the next and pick up with Higdon novice training. Thanks for the help!! Can't want to run at Disney!

 

[dburg30]

I am also curious about the proof of time and a response. Even though my time isnt going to be much ahead of the 630 at least should get me out of the last corral.

 

[bumbershoot]

I emailed the time in but did not get a response. Should I check w them???

My goal now is to finish and not feel like I did yesterday. Dehydrated with awful leg and stomach cramps and today I am barely able to walk! I can't feel like this at Disney as this is my 15th Anniversary trip with my dh!

I will try to run 9 this weekend and 8 the next and pick up with Higdon novice training. Thanks for the help!! Can't want to run at Disney!

I emailed my TOT time on the 12th and heard back on the 14th.

Half of my training for TOT was "how to not feel like junk during or after my long runs". Best of luck to you in that endeavor! Have you tried chocolate milk after your long runs? Helps me tremendously.

I'm following the Galloway "finish in the upright position" plan, and this week's long run is merely 4 miles. (next week is 9.5) I am NOT an expert in this, but IMO I would not do hugely long runs this week, because you're not recovered from the Half yet. Just my opinion.


And hey now, don't feel bad about that time. I did the 10 miler in 2:15, so if you feel bad about 2:28 with 3 more miles....

 

[vbarry]

Nope don't feel bad about time at all!! Just feel plain ol bad about how this race has made me feel and know I need to get back on some type of plan to finish feeling much better! I will take a look at that Galloway plan.

I guess I just better hope I can walk this weekend.... Let alone run!!

 

[cewait]

If you like Higdon, stick with it.

I would play this weekend by ear. Plan on your 9 but give yourself permission to fail at 4, 5 or 6 before you start off. After this coming weekend, hop back on the plan.

 

[Diskidatheart]

I use Hal Higdon's plan as well. I think, based on what you indicated, that you definitely need to work more miles into your long run. Going from 8 miles to 13.1 is quite a jump. That jump may be the main factor of all your soreness. A foam roller may help. Just roll out the sore spots. It may hurt when rolling, but it will help.

I got injured a couple of weeks before my first half and wasn't able to run for 2 weeks straight. I finished the race and looked like I just finished the Goofy challenge. My future half marathons during the year were much better as far as how I felt afterwards. I think a little soreness and tightness of the muscles is natural when you go all out for a race, but you should be able to walk. Make sure that you get enough protein and carbs after your race/long runs too. I met with a sports nutritionist and she suggested that I eat a mixture of 20g protein/80g carbs within 15 minutes of my runs. She also has me spreading protein out during the day -minimums of 20g for breakfast and 30g for lunch and dinner. The spreading out of the protein throughout the day helps with recovery since your body is always getting protein throughout the day. I would try something similar throughout your training so that you can practice before the race...training is not only running, but the nutrition as well.

 

[flatlandcycle]

You need an easy training day for every mile raced => 1/2 marathon: 13 days easy

 

[BuckeyeBama]

If you like Higdon, stick with it.

I would play this weekend by ear. Plan on your 9 but give yourself permission to fail at 4, 5 or 6 before you start off. After this coming weekend, hop back on the plan.

This is what I do/did. Try all the runs, but be okay with slower times or incomplete runs until your next long run this weekend, then get back at it. Unless you are injured, never shorten or skip a long run - even after a race. It is the most important run of each week at this stage of training.

 

[BuckeyeBama]

You need an easy training day for every mile raced => 1/2 marathon: 13 days easy

As long as you mean slower by "easy", I am with you - but mileage does not need to drop off at all unless you are injured.

 

[dburg30]

RE: proof of time, yep, I submitted my time Sunday after my 1/2 and just rec'd an acknowledgement email!

 

[vbarry]

Thanks for the advice everyone. Feel a bit better today. Need to definitely work on nutrition and train better! Will check in after my weekend run!

I have not rcvd ack yet on my time though....

 

[dragitoff]

I'm a Coach/Higdon hybrid plan guy! (shout out to Coach!) and the plans I've helped others with here Higdon based. I love his practical plans that make sense for people who do actually work rather than some of these plans that just don't work for people who have to go to jobs before or after running.

As for your target plans, this week is actually the starting point for many of the Higdon half plans for WDW Marathon Weekend so you could look up the Higdon specific plan you're looking to do and stick with it. Training certainly works more times than not!

 

[RnbwSktles]

Ran a half yesterday so I had a time to enter for the half in January. Definitely did not train well and finished in 2:28 and died about mile 10. Soooo..... Now where do I pick up my training for January?? I had only ran 8 total for this half. Just not sure where to go from here so I am ready in January and finish well and feel good after!! Thanks for any advice!

Nothing wrong with that time! I ran my first half 2 weeks ago and finished in 2:28. That was 10 minutes faster than what I had expected based on training, and much better than I anticipated overall due to some recent knee pain. The course was a little hilly and had a strong headwind at times, so I keep wondering how much better my time could've been!

I am training for the full, so I can't really help you out with training, but it sounds like you have already received some pretty good advice!