My last comfortable long run was indeed 10 miles, and I'm inclined to think that jumping to 12 would have been more successful if I had done more of the cross training, and if my schedule had been more consistent in the 2 weeks prior.
Another part of the problem is my work hours... I'm actually quite tired. But unless I'm injured, I refuse to give it up completely. I'd rather be slow than not go, you know? Having said that, since this HM is supposed to be my celebration of being able to run again, I'm big on staying injury free. :)
I'm a bit skeptical of some of the advice from others, especially Carolyn who said "That 12 mile run should have felt tough since that was a new distance for you." If you're training correctly, new distances should *not* feel tough. They definitely shouldn't feel the way you described ("was a bear ..., almost giving up at mile 11").
It makes me think that (pick one or more) your long runs increased in distance too aggressively, your LSD pace was too fast, you're not fueling your body properly, etc.
I'm not a believer in a big taper for one's first HM unless you plan on racing faster than your regular long run pace (which is very risky for a first HM). However, you never said the longest distance you did comfortably so I'm presuming it's more like 10 miles in which case your proposed schedule sounds just fine although I definitely would not push the intensity of your workouts - you want to be well rested/fueled on Sunday morning. But you really need to think about what's going on with your long run.
I think your plan as it stands is going to get you through. in my book, there is no catch up. they that do may be in for a nasty surprise on race day. This has the halmarks for "anxiety driven overtraining"
you are looking for reasons and reassurance that all will be well and the temptation is to keep pushing. Like Gladgad said, 12 miles should have felt tough because it was but just because the quads were hurting does not mean that it was a failure. Remember this one thing, that gains are not made in training, they are made at rest.
In training, your muscles are breaking down ..ie the painful quads... when you rest and recover, your muscles heal. this is where the gains are made.
Your compliance rate to the plan sounds like mine.... about 60% and i just finished a marathon. You can do this.
I would fear overtraining far more than I would fear not having a set number of workouts accomplished.
If you can do 12, then 13.1 shouldnt be a problem if you slow down a little and take more walk breaks. I totally believe that you've got this.
That 12 mile run should have felt tough since that was a new distance for you. I recall my first time getting through a HM plan and that when I finished the 12 mile run I wondered how in the work I was going to run another 1.1 miles on race day. When I wasn't sure others told me to trust the plan, so that's my advice to you.
I think the plan you have over the next 2 weeks is fine. It will keep your body tuned up over the next two week, and your adrenaline and distractions of the race will keep you going those last few miles. I think you will be surprised at how much easier it will be than you realize.
BTW - I ran my very first HM after getting injured several weeks before the race and not startng to run again until 2 week before the HM. My longest run the week before the race was only 8.5 miles. While I had to walk parts of the last 3 miles, I completed it. You're in a better place than I was, so I think you'll be fine.
"God gave you your body as a gift, so you should take care of it." - My Mom
In my opinion, we really don't 'improve' a lot in the last week or so before the race, it's a matter of just maintaining what we have accomplished, and resting up.
If I am understanding your question correctly, you are wondering if you need to 'make up' for some of the training interruptions you have had. Honestly, I think that is a recipe for getting hurt, especially if your 12 miles was tough last weekend.
I would proceed as usual, without trying to push harder, and still have a full taper prior to the race. I am a HUGE believer in the taper, and also in post race recovery...worked well for me in my first half, and I am looking forward to the taper for my next half.
I had similar interruptions for my training plan before my last HM which was a tough, uphill and downhill trail run. I took 2 full weeks off before it with only 2 very easy runs of about 3 miles each. I think your body will be fine with less, at the worst you will be a little slower, if you do too much you could injure yourself or at least be miserable. Enjoy whatever running you do at an easy pace and focus on mental training, visualize the upcoming race while you are running. Birgit
Sounds like a question for Coach Nancy. I've had interruptions to but my half marathon isn't until December. I wish you a great run if you decide to do it and if you decide to wait that's O.K. to. Better not to get injured. I'm sure you will get some great advice.
Hi Gang, Perhaps itís just jitters, but even though Iíve had faith in my plan all summer, Iím interested in your advice on how to handle my last 2 weeks before my first half marathon. Yeah, this is another tapering question, but with a twist.
At http://running-advice.com/blog/?p=1238, English remarks that, ďThere are times when athletes may come up to a race and not have been training for a long time consistently ó for example if an injury interrupts their training ó they may need little no recovery (and in fact might need to pursue additional training opportunities right up to the time of the race).Ē
I think this might be me. In the last month, Iíve only been able to stick to about 60% of my training plan (a family illness, a bit of travel, and then a major flood). Last Saturdayís 12 mile run, which was supposed to be my last long run before the Oct 2nd HM, was a bearóquads and hams were complaining at mile 8 and almost giving up at mile 11. I finished slowly, hobbled a bit for the rest of the day, but have felt fine in the 2 days following.
How might I modify my training plan for the next 2 weeks so that I'm as ready as I can be, without exhausting my body right before the HM? Currently plan is:
This week: Two 5-mile runs, 2 cross-training days, and an 8 mile run on Saturday. Next week: Three 3-mile runs, rest and stretch on Fri & Sat, HM on Sunday.
Maybe the right thing to do is to keep the workouts as-is, but at strong (yet not injury-producing) intensity?
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