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You don't appear to be taking much notice to the half marathon training plan which I kindly shared 😆
Even when doing 5km it probably isn't helpful to run at race pace because it knackers you for next day's training. It is more productive to do a more gentle pace (preferably over a longer distance) with a few short interval of higher intensity in the middle, then you recover better and less likely yo skip out on next days training.
Sounds like you are mostly hampered by the knee though, it is worth trying to diagnose as per hammerites post as often a bit of stretching or targeted exercises can greatly help things. I myself lost a few weeks running recently because I binned my bike in a MTB race pileup and hit my knee 🙁
If you knee is hurting I'd be tempted too rest (no running for 1-2 weeks) or only do slow paced stuff and go for time over distance (keeping a high cadence to reduce stride length and therefore impact force).
I realise the speeds are different however you don't need to do every run fast. E.g. My race pace for Sunday's half was around 7mm (race time 1'31"). All my long training runs had been done between 9mm and 11mm for up to 1'30" as I was helping my neighbour prepare for his first half. He came in just over the 2 hour mark in the end having only started running last year. Although I hadn't done any distance at pace I had done over my target time at slow pace (i.e. I was used to moving for that amount of time).
On race day you are going to need to start steadily and then increase pace a little once you've settled into the run. If you have never gone that distance before then the last few miles are going to hurt.
Not so sure 1'45" is only for serious runners. I would also say I'm not a natural runner however I managed 1'43" on my first half with very little training (calf injury that only cleared a few weeks before the race). This weekends 1'31" was with just 2 runs a week (1 parkrun at 6.30pace and 1 slow 8-10 miler). Running regularly all year and dropping a few kilos seems to have helped more (felt normal on Monday where after my first half I ached for days). I'd really like sub 1'30" though which is going to need a fair bit more work.
I'll be interested to see how you get on. I'm down to sub 27 minute for 58 and just over 58 minutes for 10K and would be very, very happy for a time under 2hrs 10 minutes if I did a 10K. 1hr 45 sounds pretty unlikely.
I'm not convinced running fastish 5K's is going to help much with half-marathon training either - you really need to be doing longer runs.
I'm not convinced running fastish 5K's
You'd be surprised. My 10k and half times improved commensurately with my 5k performance, but I focussed disproportionately on 5k training. My half marathon time is 1:20, sadly it seems that is my physical limit. 🙁
I think any running is beneficial if you're going from none to half marathon.
I need to try a long run I think just to give me confidence and a better idea of pace
New aims though are (in order of priority)
1. Turn up a do it
2. Finish it
3. Somewhere near 2 hours
The knee hurty-ness is the front lower bit and I think it's mainly down to being a fatty that shouldn't run
Well the Half Marathon is a week today so I thought I better get a last run in
Tried to get stick to 9min miles
https://www.strava.com/activities/716284942
Pleased with that, felt good all the way, even went a bit quicker from 8miles
Put a HR monitor on for the first time and my cardio is fine, mainly in Zone2 for 1hr 14mins so HR at between 122 - 153, compare that to an XC race and my HR is at 70% in Zone4 (0ver 160) & 30% in Zone5 (Over 183)
+ I'm at least 3 stone over weight which can't help 😀 (probably why my knees hurt)
Knees now very sore 🙁
can't sleep
Ice your knee, Ibubrofen and co-codamol.. should see you comfortable to nod off. Pushing too much may have done it.. overweight may have compounded it.
Maybe pay more attention to your diet and try not to substitute exercise for your diet / over eating etc...
Barely eat
Drink like a fish though
😀
If you decide it's too late to do it fast and just want to get round get yourself a heartrate monitor and keep it low zone 3 or high zone 2. You'll be able to go a long way of you stick at that level.
Pretty comfortable about getting round
Ran 11.5 miles yesterday and was never struggling cardio wise, wasn't tired or out if breath at all, could have just carried on.
Engine good!
Legs useless though 🙂
If I get about 2hrs I'll be happy, once again I'm rubbish at training for stuff
Finished mine yesterday in 2'17". 2 minutes over what I estimated.
My experience? The first 10 miles I coped with quite well. The last 3 were hell. Legs very painful. Cardio not a problem. My running partner had a tight achilles before the race and suffered through.
It all comes down to getting the miles in your legs. Never really understood this but I do now. Next time I attempt a 13.1 I will put much more training in. If your legs are trashed then rest them.
Good work!
It does occur that cycling is a much nicer way to keep fit, running seems to hurt stuff
Half marathon is tomorrow
Good luck!
Good luck and hope you get to enjoy the run
Good luck
Good luck - stick to your plan if you can. So easy to get caught up in the moment at the start and go off too hard & suffer for it in the last 5km!
Good time, well done!
Well done Tiger <2hr first milestone crossed easily!
5k in 27 mins is 8:42 min/mile pace (was that a pace you think you could sustain for 2hrs?)
well that was quite prophetic from mrblobby, as unless i'm very much mistaken, 8 mins 42 x 13.1 = 1 hour 54
well done tiger! 🙂
Cheers all, pleased and a touch annoyed
I paced it a tad slow and finished quite fresh even though my fastest KMs were in the last 5k
Enjoyed it, back to the bike now, a lot more forgiving of the extra 3 stone 😀
Good way to do it esp first time out
a 10 mile run to a 3.1 mile race is a good philosophy
Nicely done. You say back to the bike but soon there will be that niggling desire to go faster!
Well done!
Ha! Totally paying for the lack training now.
Every muscle is oooooouuuuuuuhh!!!
Well done, the sore legs should be sorted by the weekend!
Wish I'd spotted this thread a few weeks back as it sounds like my own experience over that last few months, regular 5k and 10k runner in 23ish and 50ish. Decided in april to do a Half in September but got an email on a Monday morning for one that Saturday and thought I' give it a rattle with no real training (never ran over 8 miles before). First 10 miles were great then my knees decided I was walking the rest and hobbled round in 2.20 odds, struggled with a 7mile leg of the Belfast marathon a few weeks later so took a month off.
September then arrived very quickly and I realised my "training schedule" was up the left and really a few 5k and 20k runs and one 11 mile was the height of it. Was really pleased to finish the half in 1.53 and think it may really be time to be a bit more scientific about it.
Would love to do a 1.45 in another local half in spring and then sub 1.40 next September (or possibly give the full distance a crack in Dublin next October.
Will probably forget to train though..............
Got [url= http://www.illuminatorrun.co.uk/ ]this[/url] next month,have upped the training to brisk walking speed.
I am sure it will all be fine 😉
That looks like my kinda run. Love the dark and love the trails
Congratulations, really pleased for you. Keep running, it never gets easier but you do get faster.
Yeah now thinking about another... Maybe....
Logic goes like this
I've run 55 miles this year (13.2 of which yesterday) got a 1:54 which I'm pleased with
Surely 1:45 is do-able if I train a bit more.... 😀 (plus I'll lose weight and get faster on the bike - in theory)
My biggest problem with running is that you can't go buy performance gains.
well have you signed up for a full one yet?
I have 9 out 9 rejections from London ballot
Don't do the london one!
Edinburgh is a nice fast one and you'll get to run the whole 26.2 miles!
Got a London place 😀
I will train in good time..
I will train in good time.
I will train in good time..
I will train in good time..
Training starts March 2017
Training starts March 2017
Well?
Watching with interest as have something similar in June and started proper training today (16 weeks)
Actually started in Jan, which means 16wks to the London
I'm just not a runner
Did an organised half last weekend 1:45 which I took steady
Ran 5k on Thurs
Ran 16k Yesterday.
Longest run was 26k two weeks ago
I've run 200k so far this year..
I'll get round I reckon but wont be worrying any Kenyans 🙂
Here we go again! Not run since London Marathon (3:59! Yay!), feel sluggish and getting fatter so.......
Half marathon in September 1:45 is the time to beat this time..... 😯 😀 😯
Sweet. Did my first half this year as well.
http://www.lakelandtrails.org/marathon/ Came in at 1:55 with 1,467 ft of climbing, so not too shabby.
Come up North and do a proper Half Marathon in the Autumn 😆
http://www.rivingtonhalfmarathon.co.uk/
My biggest problem with running is that you can't go buy performance gains.
That's what I love about running it's just you and no excuses
If your looking for a 1/2 next year, can highly recommend the Wharfedale half marathon. Stunning scenery 2,000ft of climbing 🙂
Wharfedale half marathon
Seen as I spent the first 18 years of my life growing up in Wharfedale probably should 😀
You should!
Starts in Grassington, heads out towards Kilnsey on the right hand side of the valley and then crosses the valley to go up Mastiles before x country before dropping down in to Geassington. Hard route but one of the nicest runs I've done.
My mate was the record holder at 1hr 25 for a few years, only just beaten this year by 30 seconds! Took me 2hr 10 and was my first 1/2
Started training for the Birmingham marathon this very week, got 18 weeks to do a 16 week training plan on the back of effectively zero regular exercise for 18 months - yay! 🙂 Aiming just to get round, hoping five hours is a realistic target - 4 and a half would be nice and theoretically within my ten minute mile reach, but I think that's too optimistic...