So it has been a while since I checked in about my half marathon training.
Last post I was up to week four, using Half Marathon Coach app as my program, and preparing for Run Melbourne in July.
Let me quickly detail what has happened since then.
First, I found out there was a better half marathon just a few weeks later in August, which instead of being with thousands of people in the middle of the city, was smaller and along a coastal road. Scenic is always good when you are going 21kms.
So I decided I would change my goal to that.
This might have resulted in me bludging for a week.
I then tried to get back into my training using the Half Marathon App. It was then I realised a few things I don't like about it:
1. It doesn't let you pause or restart. This means it keeps ticking over and whispering to you that you are getting even further and further behind, which is a guilt trip I don't need from my phone.
2. I wanted to change the date of my final race, but couldn't. So I ended up getting a whole new program, which was annoying because it started again at the low milage. Further, I then found out that it would give me only 2 weeks of the new program, and I would have to pay for the rest! Even though the original was free!
So, I got sick of it and did some research into other apps.
I have since downloaded the Runner's World app (which again is free).
Pros to the app:
- again it lets you put in your final race date and it works out a program towards that.
- it lets you choose 'maintenance', 'moderate', 'hard' and 'extra hard' levels of training which affects the number of sessions per week you have and how quickly the intensity and mileage increases.
- my biggest love comes from the fact that you put in your previous best race time for any standard distance (I put in my time for my most recent 10km) and in all of your training sessions it will give you an exact pace you should be aiming for. Looking at this, I've realised I was going a bit too hard for my 'easy' jogs previously.
- it also is more varied in its training, including tempo and speed work. This keeps the training a bit more interesting. I take whatever distractions I can get :D
Cons:
- can't decide if it is actually a con, but you don't actually record what you do anywhere, so it doesn't show you how much you have achieved. Might be easy to just forget it is there if you didn't have your own motivation to keep doing it.
- It would be better if you could change the 'pace' for workouts to 'speed'. While there are calculators that do this for you on the internet, it would make it easier to use if it did it itself. (I work in speed rather than pace, being a long time treadmill user.)
Overall, at the moment I really like it. Though last week I really was sick, and so am just getting back into it now. Today I did my 11km long run on the treadmill as it was raining outside (and yes, I'm that soft.)
Weightloss wise:
Last time I checked in for training, I realised my parents' scales were lying to me though they gave me a reading of 75.7.
Over the next few weeks of not training but definitely eating, my weight crept up to 77kgs again until I jumped on the 5:2 Diet. In the first two weeks of doing that, my weight dropped right back down to 74kgs. However, last week and a bit the loss hasn't been as good (which I knew when I started the program, the first two weeks give you the biggest loss.) My weight has been bouncing around quite a bit in unpredictable ways. I had gone down to 73.9, but then back up to 75.6, and lots of things in between. However, today I clocked in at a reasonable 74.5kgs (had hoped to be firmly in the 73s, but it was not to be).
Conclusion:
The Sandy Point Half Marathon is on the 18th August, just over two months away. Plenty of time to increase my mileage and reach my goal weight of sub 70 kgs... if I'm good. Wish me luck!
Showing posts with label Half Marathon. Show all posts
Showing posts with label Half Marathon. Show all posts
Sunday, 16 June 2013
Sunday, 5 May 2013
Half Marathon Training: Week 3. Trail Vs. Treadmill.
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| Courtesy of Andreas Krappweis at Stock.xchng |
So I've done it. Finished Week 3 of the half marathon training. Though I skipped one session this week. Just put it off until too late and couldn't fit it in. But other than that, it wasn't too bad a week.
The most interesting thing I found this week was the trail vs. treadmill debate.
I've been doing most of my training on a treadmill, because it's getting cold and dark, and I like watching TV while I jog.
However, yesterday for my long run I went out to Woodend (at the base of Mt. Macedon) and jogged the trails through the state forest there. It was a really nice change of scenery but my legs were killing me by half way through!
It was ALOT harder on my calves not having the road slip away beneath me, and then there were the hills. I mean, they were short in distance, but tracks I wouldn't take my car down. Add in all the unevenness, the jumping between tyre tracks and over eroded parts, and it made for a much more active jog than on a treadmill.
Lots of people have noted this and argue that jogging outside is the way to go. But is it actually better for you?
Benefits to trail jogging:
- it does work more muscles, especially with hills, wind resistance, needing to push your own weight.
- it does build up your stabilisers and develop your balance etc, which can reduce injury.
- the constant changes required in foot fall reduce risk of over stressing one particular muscle.
- the change in scenery can make it more enjoyable.
Benefits to the treadmill:
- you can actually monitor your pace, so it's much better for training to a particular speed.
- can monitor technique much more easily.
- it's not cold, dark, wet or likely to get you attacked by bears.
So, it appears in general if you can choose between the two, for your long steady runs outside is better. However, there are still plenty of good reasons to use a treadmill, just maybe not all the time.
Keeping in mind that the actual race is going to be outside, but I'm not going to go running outside every night after work, I've put together some strategies to make up for the deficit of the treadmill:
- make sure I do my long run outside on the weekend.
- keep the treadmill on a slight incline (1-1.5 for me I think will be fine) to prepare for the extra resistance of jogging outside (I'm not just talking about air resistance here, but resistance of pushing off a stationary base, and making up for the slight raise and fall that happens in most running tracks).
- on my steady runs, I'm going to try throwing in a few hills, just to spice things up.
And as I get closer to race day, I might start trying to add in more outside running. (Am contemplating the run home from work. It's a nice 5km, it's just a matter of what to do with work gear and avoiding all the insane cyclists on the track).
So, will see if that prepares me a bit better for the real thing.
Training this week:
Again moved things around, which resulted in me missing one, so might really need to stop doing this.
Wednesday 45mins steady. Was supposed to be Tuesday, but you know. The jog was fine.
Friday 50 min pace: 20 minute warm up, 1min fast/1 minute easy x 5, 20 minutes warm down. Fast was meant to be at estimated 10km pace, but I've been doing all my intervals above my 10 km pace already, so just stuck with it. (It's only 11k/h, but my 10km pace is not quite 10k/h.) Finished the jogging cool down and was just walking while trying to find out what happened on The Voice when the TVs suddenly went off. Didn't realise the gym closed at 8pm on a Friday. It's sort of like they expect you to have a life or something!
Saturday: the day I was bad. But I went to the zoo with my little sister and did lots of walking. Does that count for something?
Sunday: 1:10min long run. Was much harder out in the real world, and the hills did get me, but plodded through. Got back to the car for the second time at 1:07, and decided that would just have to do, as I was parked on a hill, so either way I went would mean coming back up again.
Weighed in about an hour after my long run and a snack, using my parents' scales, and was 74.6! Yah! Though, will have to make sure that wasn't just because of a change of scales.
Otherwise, weight on track, mileage increasing, and while I'm exhausted (but that might also be partly work) I've so far have avoided injury. Go me!
Monday, 29 April 2013
Half Marathon Training - Week 2 Complete!
Am still lying in my sweaty running gear, licking the last of my post-exericse Pad See Ew off my lips, and feeling good about finishing my 3rd week of training (including the pre-training week)!
Tips I've learnt from this week:
1. Fiber.
Don't know how to put this delicately, but fiber is great, and very important for healthy bowel movement. However, when you start increasing your jogging distances... well, the natural action of jogging also helps bowel movement. Therefore, when you are running more, it can be advantageous to start eating a little bit less fiber. How do you know if you have too much in your diet? You'll know when you go running :D
2. IT bands.
There is a very good reason I did my last post on illiotibial band syndrome. I haven't gotten to the painful stage, but I can definitely felt them tightening. Therefore, I spent a few minutes before my long run today rolling them out, and am trying to do some strengthening exercises while I'm brushing my teeth so that I do it regularly.
3. Breathing and focus.
So there are two ways to get through a long training session: the first is to try and distract yourself with something else. I, for example, have been watching TV while jogging. Unfortunately, there are a couple of problems with this. Sunday afternoon is full of really bad TV! I ended up watching an hour long ad for the Total Home Gym, which is really, really repetitive, but at least made me feel good that I was working out. So, it's not great when there is nothing to distract you, but it is also pretty bad for your form.
The other option I started trying out today after I got sick of the Total Home Gym ad, was to actually stay focused on my breathing and try to get myself in a meditative state. I've done a little bit of meditation before, and I know that it is supposed to be really good for your mind to give it down time to focus on absolutely nothing. (It's highly recommended for those who suffer from depression or obsessive compulsive thoughts to take up a repetitive sport such as swimming, rowing, cycling or jogging, in case you are wondering, just for this reason along with the added benefits of exercise).
So about 2/3 of the way through my long jog today, I flicked off the TV channel, though did leave it on FM radio for background music, and tried to maintain correct technique while breathing deeply and slowly. Surprisingly, I managed to drop 10 bpm off my heart rate doing this, and felt a while lot better by the end. Am definitely going to keep working on this and developing my ability to do it for longer and longer times.
The training for this week:
I have to admit, I moved all my training sessions around, but did complete them all.
Wednesday (not Tuesday) I did my 40 minute easy jog at 9km/h, though because of the need to go to the bathroom, and then just losing it, I did take two breaks. However, I jogged for a total of 40minutes that session.
Thursday I did my 30 minutes easy, and actually went for a jog along the river, which went for almost 40 minutes, but it was feeling good. However, speed varied quite a bit looking at my RunKeeper afterwards. Might want to work on that.
Friday I took as one of my days off.
Saturday (not Wednesday)I did what was listed as a 50 minute pace piece made up of 15 minutes warm up, 2 minutes race pace and 1 minute easy x 4, and then 14 minutes cool down. So I did all that, and then realised - that doesn't add up to 50 minutes! Even taking into account it might be 'repeat 4 more times', that's still not 50. I went through a few more of the sessions later on on the app, and it appears to do this a number of times. There is the pace session where you do 30 minutes warm up, 10 minutes goal pace and 2 minutes easy x 4, and then 15 minutes cool down, for a total of 1hour and 10 mins. hmm? Really? So, got to keep an eye on that.
Sunday today was a nice long slow jog for an hour. Wore my heart rate monitor for the first time, and started off around 145 which is pretty good, then midway climbed up to around 160 bpm. However, after I started focusing, it was dropping down to 150bpm, which is a great spot for me to stick at. I did wonder if I possibly should have been going a bit faster, but by the end I was still getting a stitch, so maybe it was just right.
Weight wise: My original aim was to lose 0.5 kgs a week. Last week I had gone up just a little bit to 76.9 (I also moved to weighing in pre-run which I think is a good idea). So, not a great start.
But this week pre-run I came in at 75.8! Yah! Not totally on goal, but catching up from last week. Just need to make sure it wasn't because I've dehydrated myself or anything like that. But often weight loss does take a few weeks to show on scales, and I've now increased my mileage quite a bit on what I was doing before training.
My biggest relief is that I'm past the 3 week mark, counting the pre-training week, which I am. I have an awful habit of coming down sick 2 weeks into a new program, and I have to admit that the beginning of this week I was feeling pretty seedy (which is why I moved my first jog to Wednesday, not Tuesday). But I'm now feeling good again.
Next week I'm going to start looking into energising methods such as gels for my longer run, now that I've broached the 1 hour. I'll let you know my research.
(This was meant to be posted on Sunday, but as I accidentally locked myself out of my apartment, you are getting it Monday night. For that full story, check out my post on 100 First Drafts.)
Tips I've learnt from this week:
1. Fiber.
Don't know how to put this delicately, but fiber is great, and very important for healthy bowel movement. However, when you start increasing your jogging distances... well, the natural action of jogging also helps bowel movement. Therefore, when you are running more, it can be advantageous to start eating a little bit less fiber. How do you know if you have too much in your diet? You'll know when you go running :D
2. IT bands.
There is a very good reason I did my last post on illiotibial band syndrome. I haven't gotten to the painful stage, but I can definitely felt them tightening. Therefore, I spent a few minutes before my long run today rolling them out, and am trying to do some strengthening exercises while I'm brushing my teeth so that I do it regularly.
3. Breathing and focus.
So there are two ways to get through a long training session: the first is to try and distract yourself with something else. I, for example, have been watching TV while jogging. Unfortunately, there are a couple of problems with this. Sunday afternoon is full of really bad TV! I ended up watching an hour long ad for the Total Home Gym, which is really, really repetitive, but at least made me feel good that I was working out. So, it's not great when there is nothing to distract you, but it is also pretty bad for your form.
The other option I started trying out today after I got sick of the Total Home Gym ad, was to actually stay focused on my breathing and try to get myself in a meditative state. I've done a little bit of meditation before, and I know that it is supposed to be really good for your mind to give it down time to focus on absolutely nothing. (It's highly recommended for those who suffer from depression or obsessive compulsive thoughts to take up a repetitive sport such as swimming, rowing, cycling or jogging, in case you are wondering, just for this reason along with the added benefits of exercise).
So about 2/3 of the way through my long jog today, I flicked off the TV channel, though did leave it on FM radio for background music, and tried to maintain correct technique while breathing deeply and slowly. Surprisingly, I managed to drop 10 bpm off my heart rate doing this, and felt a while lot better by the end. Am definitely going to keep working on this and developing my ability to do it for longer and longer times.
The training for this week:
I have to admit, I moved all my training sessions around, but did complete them all.
Wednesday (not Tuesday) I did my 40 minute easy jog at 9km/h, though because of the need to go to the bathroom, and then just losing it, I did take two breaks. However, I jogged for a total of 40minutes that session.
Thursday I did my 30 minutes easy, and actually went for a jog along the river, which went for almost 40 minutes, but it was feeling good. However, speed varied quite a bit looking at my RunKeeper afterwards. Might want to work on that.
Friday I took as one of my days off.
Saturday (not Wednesday)I did what was listed as a 50 minute pace piece made up of 15 minutes warm up, 2 minutes race pace and 1 minute easy x 4, and then 14 minutes cool down. So I did all that, and then realised - that doesn't add up to 50 minutes! Even taking into account it might be 'repeat 4 more times', that's still not 50. I went through a few more of the sessions later on on the app, and it appears to do this a number of times. There is the pace session where you do 30 minutes warm up, 10 minutes goal pace and 2 minutes easy x 4, and then 15 minutes cool down, for a total of 1hour and 10 mins. hmm? Really? So, got to keep an eye on that.
Sunday today was a nice long slow jog for an hour. Wore my heart rate monitor for the first time, and started off around 145 which is pretty good, then midway climbed up to around 160 bpm. However, after I started focusing, it was dropping down to 150bpm, which is a great spot for me to stick at. I did wonder if I possibly should have been going a bit faster, but by the end I was still getting a stitch, so maybe it was just right.
Weight wise: My original aim was to lose 0.5 kgs a week. Last week I had gone up just a little bit to 76.9 (I also moved to weighing in pre-run which I think is a good idea). So, not a great start.
But this week pre-run I came in at 75.8! Yah! Not totally on goal, but catching up from last week. Just need to make sure it wasn't because I've dehydrated myself or anything like that. But often weight loss does take a few weeks to show on scales, and I've now increased my mileage quite a bit on what I was doing before training.
My biggest relief is that I'm past the 3 week mark, counting the pre-training week, which I am. I have an awful habit of coming down sick 2 weeks into a new program, and I have to admit that the beginning of this week I was feeling pretty seedy (which is why I moved my first jog to Wednesday, not Tuesday). But I'm now feeling good again.
Next week I'm going to start looking into energising methods such as gels for my longer run, now that I've broached the 1 hour. I'll let you know my research.
(This was meant to be posted on Sunday, but as I accidentally locked myself out of my apartment, you are getting it Monday night. For that full story, check out my post on 100 First Drafts.)
Sunday, 21 April 2013
Half Marathon Training - Week 1
If you have just tuned in, I've started training for my first half marathon. I'm using the Half Marathon Coach training app, which gave me a 'pre-training week' before hitting me with my first week of actual training.
Which was probably lucky.
While the mileage is not close to half marathon distance (am very glad I started 15 weeks before the event, rather than 10 or 12), there is a big difference between jogging for 20 mins and jogging for 40 mins.
The program steps up rather a lot with its expected times. For me the hardest part was definitely the mental aspect: you mean I have to just stay here for another 20 minutes? But I've already done 20 minutes! Fine. 20 mins.... 19.5 mins... I really don't like this song very much... 19 mins... Why is there nothing good on the TV?... 18mins... Yah!... 17.95 mins... Seriously? etc. etc.
It also turns out that I am one of the 10% of people that have a slight reaction to the flu shot. Had it Tuesday at work, and by Tuesday night was feeling pretty seedy. It was only the knowledge that it wasn't actually the flu and wasn't going to harm me that pushed me out the door for my first training session of the week. But I basically started Tuesday's training already with breathing difficulty and a stitch, so it sort of just went downhill from there.
Tuesday - 20 mins easy. I managed to stay at 9km/hour, but had to do 15 mins, then walk for 5 minutes while I tried to work the stitch out, but then did jog for my final 5 minutes at the end. So, yah for actually doing it all!
Wednesday - 40 mins pace (20 mins easy, 1 minute 11k/h 1 minute 8k/h x 5, 10 minutes easy). Still wasn't feeling great, but got all the way through my first 20 and most of my intervals without breaking. Just on my last 8k/h jog I turned it into a walk, then got back on track for the last 10minutes. So, all in all I'm calling that a win.
Thursday - Rest. (Thank you God.)
Friday - 30 minutes easy. Did this at 9k/h. It wasn't too bad, just training my mind to keep going. I wasn't in pain, just that general discomfort that makes your body go 'okay, we stop now.' But I didn't, so another win.
Saturday - Rest.
Sunday - 50mins long run. I only did this at 8k/h, so it was possibly a bit easy but I did it, which is the most important thing. Breathing was good all the way through, and I tried to keep a focus on my form.
So, week 1 successfully done. Week 2 ups the times again so I've got a 40min easy to begin with, 50 minute pace, 30 minute easy and then an hour long. Nothing to be too scared of :D
Oh, and my weight? Well, it turns out that eating out several nights in a week,and having a huge family birthday feast the day before weigh in does not help you lose weight.
I was 76.9 pre run. Last time I weighed myself after my Sunday long run, and was 76.3, and today post run I was 76.6. So not a major gain, but not the -0.5kg I was 'trying' for. (Trying being a relative term, interchangeable here with 'hoping' or 'dreaming'.) I also then made sure I drank another 300ml to make up for the dehydration I obviously incurred.
Will try to be better this week.
Though am feeling slimmer and just generally tighter, which is always nice :D
Any got any good mental tricks to keep sane while jogging for really long amounts of time? Anyone?
Which was probably lucky.
While the mileage is not close to half marathon distance (am very glad I started 15 weeks before the event, rather than 10 or 12), there is a big difference between jogging for 20 mins and jogging for 40 mins.
The program steps up rather a lot with its expected times. For me the hardest part was definitely the mental aspect: you mean I have to just stay here for another 20 minutes? But I've already done 20 minutes! Fine. 20 mins.... 19.5 mins... I really don't like this song very much... 19 mins... Why is there nothing good on the TV?... 18mins... Yah!... 17.95 mins... Seriously? etc. etc.
It also turns out that I am one of the 10% of people that have a slight reaction to the flu shot. Had it Tuesday at work, and by Tuesday night was feeling pretty seedy. It was only the knowledge that it wasn't actually the flu and wasn't going to harm me that pushed me out the door for my first training session of the week. But I basically started Tuesday's training already with breathing difficulty and a stitch, so it sort of just went downhill from there.
Tuesday - 20 mins easy. I managed to stay at 9km/hour, but had to do 15 mins, then walk for 5 minutes while I tried to work the stitch out, but then did jog for my final 5 minutes at the end. So, yah for actually doing it all!
Wednesday - 40 mins pace (20 mins easy, 1 minute 11k/h 1 minute 8k/h x 5, 10 minutes easy). Still wasn't feeling great, but got all the way through my first 20 and most of my intervals without breaking. Just on my last 8k/h jog I turned it into a walk, then got back on track for the last 10minutes. So, all in all I'm calling that a win.
Thursday - Rest. (Thank you God.)
Friday - 30 minutes easy. Did this at 9k/h. It wasn't too bad, just training my mind to keep going. I wasn't in pain, just that general discomfort that makes your body go 'okay, we stop now.' But I didn't, so another win.
Saturday - Rest.
Sunday - 50mins long run. I only did this at 8k/h, so it was possibly a bit easy but I did it, which is the most important thing. Breathing was good all the way through, and I tried to keep a focus on my form.
So, week 1 successfully done. Week 2 ups the times again so I've got a 40min easy to begin with, 50 minute pace, 30 minute easy and then an hour long. Nothing to be too scared of :D
Oh, and my weight? Well, it turns out that eating out several nights in a week,and having a huge family birthday feast the day before weigh in does not help you lose weight.
I was 76.9 pre run. Last time I weighed myself after my Sunday long run, and was 76.3, and today post run I was 76.6. So not a major gain, but not the -0.5kg I was 'trying' for. (Trying being a relative term, interchangeable here with 'hoping' or 'dreaming'.) I also then made sure I drank another 300ml to make up for the dehydration I obviously incurred.
Will try to be better this week.
Though am feeling slimmer and just generally tighter, which is always nice :D
Any got any good mental tricks to keep sane while jogging for really long amounts of time? Anyone?
Sunday, 14 April 2013
Half Marathon Training – Pre Training Week.
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One week of my half marathon training done. Yah!
I thought I would update you with various aspects of the training and how I go along the way. I'm aiming to update you every Sunday evening or Monday morning/afternoon/evening (depending how busy I am :D).
So, I’m using Half Marathon Coach, which takes a bit to get used to (like I didn’t realise you could actually swap around the training days, which is very useful!) but seems to be really good.
As I had 15 weeks until my half marathon, it gave me a 14 week program with one week ‘pre-training’ as a more gentle introduction to the program.
My pre-training week consisted of:
Tuesday – Rest. (It was a struggle, but I did it :D).
Wednesday – 15 minute easy (1 minute run with 1 minute walk). I was feeling pretty gun-ho after my day of rest, so did 30 minutes at an easy pace, with a few minutes walking in the middle to break it up. Felt pretty awesome afterwards, I have to admit.
Thursday – 1 hour cross training. Did 30 minutes on the elliptical trainer and then 30 minutes on the bike. Wasn’t really going hard, but built up a sweat and stuck out the whole time, so that was something. (was watching Top Gear’s trip across Africa, at one point was laughing so hard I almost fell of the machine. Yeah, I got a few stares. But it was really funny!)
Friday – easy 20minutes. I actually swapped Saturday and this, so I rested today.
Saturday – Rest. Did Friday’s easy 20 minutes. After warming up, did 20minutes straight at an easy pace. Working out what is ‘easy’ what is ‘pace’ and what is ‘long and easy’ is probably the most difficult thing. It’s going to take a bit of trial and error to see what works best.
Sunday – 30 minutes long. Did it at a slightly slower than ‘easy’ pace. It was good to start working up to the longer runs, because while my body is perfectly able to do them, I just don’t have the appropriate mindset just yet to say – get on there and just keep going for an hour. So the 20 then the 30 was a good intro.
So, will need to work on adjusting my pacing for the different types of runs so I can get the most out of them.
I'm also trying to bring my weight down a bit over the training period, so I don't have to lug as much around the course.
I want to drop 0.5kgs per week, which is a reasonably amount (I could probably lose more if I tried, but I'd be happy with losing 7kgs, which would get me just under 70kgs).
I weighed myself after my 'long' run on Sunday (normally I think I'll try to weight myself before the long run so I don't take into account dehydration as the run increases in length).
Pre-week 1 weight: 76.3kgs.
Pre-week 1 Speeds:
'Easy' pace - 9km/h.
'Long' pace - 8km/h.
(I know this is almost walking for some people, but they are a steady plod for me.)
Hoping in a month to have my easy at 10km and my long at 9km.
As you can see, am not a super guru at running. So if I can do it, I'm sure you can work your way towards your goal as well!
Tuesday, 9 April 2013
Training For Your First Half Marathon
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| Yup, that's Kate. Lucky we're friends, or I'd have to kill her. |
Are there any reasons someone should not consider doing a half marathon?
Half-marathon's are great fun when you've put in the training to enable you to handle the distance. When you haven't, they can be horrible. If you haven't done the ground work, it's better to start with a race of a shorter distance and build up to the half-marathon distance gradually.
Of course if you're suffering from an injury, a half-marathon might not be a good idea. In that case, you should have a chat to your sports doc or physio to see what they would suggest. It might be that you can still run it, but need to adjust your goal time. Or it might be a better idea to have a total rest and pick one later in the year.
There are a lot of training programs out there, what are the key features you should look for in a half marathon training program?
It's got to be manageable for your level of running. If you have only been jogging once a week, a program which sees you do three interval sessions, a steady state run, a long run and extra miles on the other days will be too much.
The basic sessions I would expect to do would be intervals at least once a week, some easy runs of about 10-12 kms (build up to this if need be) a couple of times a week, and a long run. Most runners do this on a Sunday, but it doesn't really matter. It just needs to be a time when you can get out and run somewhere between 12 and 18kms at a comfortable pace.
If you've been running a bit, by all means pick a more intensive program.
What is the best way to work out a goal time for a half marathon?
In answering this, I'm assuming that you're doing a fun run, not a race. Or at least, your goal is about personal achievement rather than winning.
There are alot of different formulas and tools out there. I like the McMillan running calculator. You enter a known time e.g. your 10km race time, and it predicts what you would likely run a half marathon in.
I'd suggest that for your first half, don't tie yourself to a time. Just aim to finish it while running within yourself.
After the first one, you've got an idea of what you can do. The next race is time to start picking goal times. So if you ran 1:45, try to get the next one under 1:40. (yeah, if I get near 1:45, I think I'll just be happy with that!)
If you do have a goal time, figuring out your pacing is important. Work out how long you should run a km in to reach your time. Expect that you will slow down. Some people are lucky to be able to run negative splits (the second half quicker than the first), but most people go out too quickly and end up much slower than they started. If you want to run a 90 minute half, you'll need to do your kms in about 4:15. You'll feel fantastic at the start, but try to keep each km to time so that you conserve energy to get you through.
If you can already do a 10km race, how long do you need to train up to doing a half marathon?
As long as you're running consistently and make sure you get in some long runs, with one of at least 17-18kms, you should be able to build up to the half marathon over about 12 weeks.
Does losing excess weight help much when running the longer distances? (Is it worth trying to slim down while training?)
Yes it does. If you're running competitively, it certainly makes a difference. But you also need to keep your energy levels up. You will probably find that starting a half-marathon program will result in some weight loss anyway. Just eat healthily, train consistently and don't sweat about the weight.
If you want to take your training up a level, talk to a running coach. They can help you with things like ideal race weight. It's easy to lose perspective (especially for women) so having someone you can turn to for advice really helps.
What are some common things newbies stuff up when getting ready for their first half marathon?
Nutrition - the day before and of the race. Almost everyone has sufficient fat stores to get them through that distance. You don't need a giant meal the day before or the morning of the race. Eat a sensible sized portion of something that is primarily carb based, and not complex. I prefer pasta with a tomato based sauce and some green veggies.
Race day isn't the time to try new things. I have a friend who heard that protein was good for muscle growth, so on the morning of a race decided to eat 6 boiled eggs and drink half a litre of milk. He didn't have a very pleasant run...
Take some energy drinks, gels, lollies etc, but try eating these on your practice long runs.
Any other advice you would like to give?
Find a training group. A lot of big city marathon/half marathons offer organised training sessions. It's much easier to run with other people.
Or join your local running club. Most will offer coaching as well as providing you with the opportunity to do a number of races throughout the season, letting you build up to the half-marathon distance with some race experience under your belt.
Thanks Kate, that's great advice!
Taking her suggestions, I've downloaded a 1/2 marathon training app done by MapMyRun people: Half Marathon Coach.Great things about it:
1. It's completely free (it appears that it used to be $5.99, as some reviews still say that, but it's now free!)
2. The training program includes long, easy and 'pace' runs (where you do 1 minute fast at pace speed and 1 minute easy. Not quite the intervals Kate recommends, but can be used like that).
3. Is designed by Olympians, so they claim.
4. Is very easy to personalise. You can choose to train to get fit or for an event. You then put in when your event is, how often you want to train and which day will be your long run. It then works out the rest!
Today is actually the first 'rest' day of the program, which is a bit strange, you start a program you sort of expect to start doing it that day. But I'm working with it.
I'll let you know how it goes.
Anyone else got any good training programs or tips?
Sunday, 7 April 2013
Time For A Half Marathon Goal.
You have probably heard that it's important to set goals. Something to work towards, a sense of achievement, etc. etc.
Well sadly, it's all true.
Exercising without goals becomes a bit monotonous after a while, which makes it easier to slip away. Also, you never feel you are getting any better. And finally, you can end up not pushing yourself enough, because there is no particular reason to do so.
I feel I've fallen into a bit of a slump recently with my exercise. I've been going to the gym four times a week because I've got a gym pact where I have to, but I've frequently only been going for the minimum amount of time and surprisingly not really seeing any improvement.
So, today while I was at the gym watching the Iron Men competitions (while jogging at close to half their speed, and they had done a swim and a bike ride first!) I decided it was time to set a goal and train towards something.
For quite a number of years now, I've been saying I wanted to run a half marathon. 10 years ago my goal was to be able to run 3.5kms without wanting to die, then having met that it was to do 10km. However, since doing 10km in 2008, I've been saying I would train for a half marathon. As of yet, haven't done it. Not even the distance just out training.
I would see an event coming up (I get email updates from Start to Finish of upcoming events, which I highly recommend for Australians) and think 'okay, I'll do that.' But then never get around to actually training for it.
Last week I received an email for Run Melbourne, which noted that I had just over 15 weeks to train for the event, AND they offered free training. Now that might be enough to get me going.
So, Run Melbourne is on the 21st July and I'm going to try for the half marathon.
I've never actually run that distance before, so my goal this time is just to jog the whole thing without stopping. Not caring about time or speed, it's just about getting to the end.
Now, Run Melbourne isn't actually my favourite race, as it is usually overcrowded and not always that well organised. For example, I was talking to a friend who did it last year, and part way through the race she was forced to stop and wait as they let traffic through. Stuffed her time completely. And as she said, if you have to stop the participants for traffic, you've chosen the wrong route.
However, since I'm not going for time and they are offering free training, I really think it might be a winner. (And I might need the stops to catch my breath!)
The details of the training as outlined in the email, for those of you interested:
Now, they are probably going to be packed, but some group training maybe just what you need to get you over the edge! So if you are interested in doing it, I'd love to meet up with you while there. We can both make sure the other turns up!
Or, if you aren't in Australia but have an event coming up,and you want to put your name on the line by declaring your attention, say hello in the comments and we'll keep track on your progress and cheer you on!
In the next post, I'm going to interview a friend who is a state marathon runner, to get her great advice on choosing a good training program and tips for the race.
But until then, I just wanted to encourage you to pick a goal and work towards it. And if you can get free stuff along the way, all the better!
Well sadly, it's all true.
Exercising without goals becomes a bit monotonous after a while, which makes it easier to slip away. Also, you never feel you are getting any better. And finally, you can end up not pushing yourself enough, because there is no particular reason to do so.
I feel I've fallen into a bit of a slump recently with my exercise. I've been going to the gym four times a week because I've got a gym pact where I have to, but I've frequently only been going for the minimum amount of time and surprisingly not really seeing any improvement.
So, today while I was at the gym watching the Iron Men competitions (while jogging at close to half their speed, and they had done a swim and a bike ride first!) I decided it was time to set a goal and train towards something.
For quite a number of years now, I've been saying I wanted to run a half marathon. 10 years ago my goal was to be able to run 3.5kms without wanting to die, then having met that it was to do 10km. However, since doing 10km in 2008, I've been saying I would train for a half marathon. As of yet, haven't done it. Not even the distance just out training.
I would see an event coming up (I get email updates from Start to Finish of upcoming events, which I highly recommend for Australians) and think 'okay, I'll do that.' But then never get around to actually training for it.
Last week I received an email for Run Melbourne, which noted that I had just over 15 weeks to train for the event, AND they offered free training. Now that might be enough to get me going.
So, Run Melbourne is on the 21st July and I'm going to try for the half marathon.
I've never actually run that distance before, so my goal this time is just to jog the whole thing without stopping. Not caring about time or speed, it's just about getting to the end.
Now, Run Melbourne isn't actually my favourite race, as it is usually overcrowded and not always that well organised. For example, I was talking to a friend who did it last year, and part way through the race she was forced to stop and wait as they let traffic through. Stuffed her time completely. And as she said, if you have to stop the participants for traffic, you've chosen the wrong route.
However, since I'm not going for time and they are offering free training, I really think it might be a winner. (And I might need the stops to catch my breath!)
The details of the training as outlined in the email, for those of you interested:
The Age Run Melbourne - Enter now and join our FREE training sessions!
With just
over 15 weeks to go until the big day, what better time to enter The Age
Run Melbourne, raise funds for your favourite charity, and start
working towards your goal - we'll even help you get there!
Join The Age Run Melbourne
training sessions from Tuesday, April 30 and we'll help you achieve your
personal milestone on July 21! The training sessions are free to all
those who have entered The Age Run Melbourne. A $5 fee will apply to all
participants who have not yet registered. The proceeds will be given to
our Charity of the Week.
Tuesdays
- 6pm, Federation Square, Melbourne. These sessions cater for all ages
and abilities, with several pace groups aimed to help you build up to
the 5km, 10km and half-marathon distances, as well as speed work groups
each week.
Wednesdays - 6pm, Running Fit, 170 Queen St, Melbourne. Designed to help beginners complete their first 5km or 10km event.
Saturdays - 9am, Running Fit. A longer run for those looking to better their 10km time or training for the half-marathon.
Wednesdays - 6pm, Running Fit, 170 Queen St, Melbourne. Designed to help beginners complete their first 5km or 10km event.
Saturdays - 9am, Running Fit. A longer run for those looking to better their 10km time or training for the half-marathon.
Now, they are probably going to be packed, but some group training maybe just what you need to get you over the edge! So if you are interested in doing it, I'd love to meet up with you while there. We can both make sure the other turns up!
Or, if you aren't in Australia but have an event coming up,and you want to put your name on the line by declaring your attention, say hello in the comments and we'll keep track on your progress and cheer you on!
In the next post, I'm going to interview a friend who is a state marathon runner, to get her great advice on choosing a good training program and tips for the race.
But until then, I just wanted to encourage you to pick a goal and work towards it. And if you can get free stuff along the way, all the better!
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