Training plan- now til PHM

[Figment1990]

Coach (or others!), I did the Tink half this weekend as part of my pink coast to coast challenge. I need ideas. I'm signed up for the glass slipper challenge in WDW also. I am way more sore and miles 10-13 were harder than I wanted/expected them to be. I'm a little worried now about glass slipper in 5 weeks. I'm positive I could finish the half alone, but with the 10k before it and the difficulty I felt during tink, I'm looking to see if I should revise my training plan a bit from now to then, to make me stronger in any way.

My current plan is this (I do monday- sun weeks):
week 1: 2 short runs, 6 mile long run
Week 2: 2 short runs, 2 mile walk, 8 mile long run
Week 3: 2 short runs, 10 mile run, 4 mile walk/run
Week 4: 2 short runs, 5 mile run, 5 mile run (back to back
Week 5: short runs before race

I run about a 12:30 pace and I typically only walk a tiny bit during water stops. (Finished tink in 2:45 with no character stops and one 4 min bathroom break).

I know three things contributed to my race issues: 1) I think I chose the wrong shoes. I have had better luck in leg recovery time in my other running shoes. 2) I haven't been able to get on the road as much as I'd like bc of snow, ice and below zero temps. I'm not sure that's going to change between now and princess. 3) I still haven't quite nailed fueling/hydrating. I did MUCH better this weekend than last and I didnt puke! But there were a few times I just felt weak. Probably normal for anyone running 3 hours. But I seem to do ok in training runs up to 10 miles. (2 hours). Anything over that and I struggle. same w the race.

Any suggestions on how to have a stronger princess weekend? Should I go up more in mileage instead of 6-8-10? Maybe 6-12-13-5-race? Or should I switch to a run-run-run-rest-XT-LR-rest pattern?

 

[Ariel484]

I'd definitely suggest trying a training run longer than 10 miles to try to nail down your fueling/hydration issues. Might be a good way to practice so you don't bonk on race day. Maybe a 12-miler in week 4? Normally when I train for half marathons I top out at a 12-miler but week before the race, and that seems to be enough of a taper for me.

If you think you want the extra time maybe you could do something like...
week 1: 2 short runs, 6 mile long run
Week 2: 2 short runs, 2 mile walk, 9 mile long run
Week 3: 2 short runs, 12 mile run, 4 mile walk/run
Week 4: 2 short runs, 5 mile run, 5 mile run (back to back
Week 5: short runs before race


Whatever you decide, congrats on finishing Tink and good luck with the GSC!

 

[Figment1990]

I'd definitely suggest trying a training run longer than 10 miles to try to nail down your fueling/hydration issues. Might be a good way to practice so you don't bonk on race day. Maybe a 12-miler in week 4? Normally when I train for half marathons I top out at a 12-miler but week before the race, and that seems to be enough of a taper for me.

If you think you want the extra time maybe you could do something like...
week 1: 2 short runs, 6 mile long run
Week 2: 2 short runs, 2 mile walk, 9 mile long run
Week 3: 2 short runs, 12 mile run, 4 mile walk/run
Week 4: 2 short runs, 5 mile run, 5 mile run (back to back
Week 5: short runs before race

Whatever you decide, congrats on finishing Tink and good luck with the GSC!

Thank you! I am leaning towards your higher mileage suggestion. I think getting at least one more 2+ hour run done could help just even with confidence. Does anyone have experience where the more they ran longer runs, the better they performed them? I know a lot of people and training plans don't go past 10 or11 miles and race day is supposed to help kick in adrenaline. It does, but I was still running out of steam and I guess I'm wondering what will help me feel stronger- running more mileage total in the week, or running more long (>10 mile) runs or more strength exercises for my legs or something else all together? I currently have been averaging around 20 miles a week when training for Tink.

 

[Disneyland_emily]

I like the revised one- but I would add a longer walk on week 2 to start getting used to the back to backs more just to get milage in than 'running' and on the last week I would do 6 n 6 vs 5 n 5 and treat both like 'race days' because to me the hardest part of the half the next day is the first 4-5 miles since my mind doesnt 'forget' the first 6 miles the day before...

the GSC will be my 3rd back 2 back this year (did Dumbo then the WDW 10k/half in jan) I plan for my long runs to do 6 miles this week, 10 next, have a half scheduled the next week then 6 n 6 the week before)

-em

 

[JessM]

I would up your long runs to 12 miles. For me personally, after 10 miles I hit a wall. For me running 10 miles is different than 13.1. I need a few longer training runs to build up my confidence and endurance. Plus those last 3 miles is when I start to get tired mentally and physically. I save some extra water and fuel to give me the pick me up I need to get through the last couple miles.

 

[Ariel484]

Thank you! I am leaning towards your higher mileage suggestion. I think getting at least one more 2+ hour run done could help just even with confidence. Does anyone have experience where the more they ran longer runs, the better they performed them? I know a lot of people and training plans don't go past 10 or11 miles and race day is supposed to help kick in adrenaline. It does, but I was still running out of steam and I guess I'm wondering what will help me feel stronger- running more mileage total in the week, or running more long (>10 mile) runs or more strength exercises for my legs or something else all together? I currently have been averaging around 20 miles a week when training for Tink.

Every half I've done I've trained up to long runs of 12 miles (so I guess that would be 3 long runs of 10 miles+), so I can't personally say how much of a difference it makes, topping out at 12 vs. topping out at 10, because I've always done it up to 12.

Strength training helps a TON with running, definitely something to look into!

 

[Figment1990]

I would up your long runs to 12 miles. For me personally, after 10 miles I hit a wall. For me running 10 miles is different than 13.1. I need a few longer training runs to build up my confidence and endurance. Plus those last 3 miles is when I start to get tired mentally and physically. I save some extra water and fuel to give me the pick me up I need to get through the last couple miles.

Every half I've done I've trained up to long runs of 12 miles (so I guess that would be 3 long runs of 10 miles+), so I can't personally say how much of a difference it makes, topping out at 12 vs. topping out at 10, because I've always done it up to 12.

Strength training helps a TON with running, definitely something to look into!

Thank you both! As much as I'm sure it won't be fun, I'm definitely going to do a 12 miler between now and princess. I usually top out at 11 or 11.5 but I think doing 12 or longer could give me just that little extra boost I need this time around. Would you stick with 12, or would you go past, say to 14, since I technically did a long run of 13.1+ this weekend at Tink? I don't do Galloway's walk/run method, so I never know if his 14 milers are crazy or not for those who run more and therefore, I've not done them.

And I should have clarified, I do usually do strength training (lower and upper body), along with core-work but I had backed off in late December early January because of a two stupid bouts of illnesses over the holidays. I'm going to keep up the core-work and incorporate a little of my usual strength exercises as well. Thanks for the advice!

 

[princessbride6205]

I wouldn't go up to the 14 miles since you are primarily a runner and have just done a half marathon during your training. Plus, with Glass Slipper, you could add more back-to-back training if you feel you need more miles. For me, more long runs make a big difference. I rarely do more than 10 miles during training for a half, but I might do multiple 10-milers. But with your concerns, maybe aiming for a 12 is a good plan. Since most of the weeks you also have the added walk or run/walk day, I don't think you need to add more than 2 short runs.
The core and strength training you mentioned sound great.
Hopefully I will see you at the Princess!

 

[Ariel484]

I personally don't think you need to do 14, but I know some people like to go beyond the 13.1. Hopefully it'll give you mental confidence in addition to a physical boost.