Half-Marathon Training -- first time---I want to win! (or be up there!)

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alexi37

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Who here is a competitive long distance runner? Any Kenyan runners in here? I am just a caucasion florida girl, but I have the drive to become excellent... I never really thought about being competitive until a friend of mine told me I should run a half-marathon with her. So I just started training.....in June (race is Dec. 2) I'm running up to 8 miles now.... and I can run 3 consecutive miles at an 8 min mile pace. ( I know it seems like I still have a long way to go, but I'm determined.) I can run at a 5:55 min mile pace but can only hold it for about 2 minutes at a time...(then i walk or jog to catch my breath before i run at that pace again) ...anyways.... I would love any tips from you runners out there!!! food? shoes? what time do you run? other crosstraining exc. that help? any special supplements? what are your stats? how long have you been running? HOW TO KEEP YOUR HEARTRATE DOWN BELOW 200???? anything you think could help me succeed in my goal??
I appreciate it!!! Thank you!!

5'8" , 140 lbs, dunno body fat....but its gettin down there I can tell by my physique.
 
I'm not Kenyan :D but I run a lot and I've done a few half marathons and am training for one currently. You have a great pace going, we have similar stats. My goal is to run the half in 7:30 pace and get under 1:45. My time currently is 1:49. I can hold 8 min pace for quite a while, but beyond that is out of my comfort zone. I can hold just below 6 min pace for a few minutes also. When is the one you are training for? My first one was on a whim. I was on vacation, and there was one being held that weekend so I signed up on the spot. Till then I'd only been running 8 miles recreationally and never thought about racing. My first one I ran an easy 1:54 and though I'd not done even close to the distance, I chalk my success up to a lot of HIIT type
intervals on regular occassions. I like to train hard, even when I'm not racing.

I also train triathlons so I cross train for running quite a bit. I find the bike helps my running tremendously and its when I got seriously into biking (and spinning) that my running times started to drop effortlessly. I have not been as much into weights lately, but last year for my half I was, I felt they somewhat hindered my training. I do weights on average once a week, a full body workout, compound exercises. I do core work 3 times a week-which is another HUGE factor in how I've run as of late. It helps so much when you start getting tired. I follow about 90% to the Paleo Diet for Athletes...I do like my ice cream though :) Pre, during and post workout nutrition is a big deal when training for something like this. When I made changes surrounding my workouts I also found my energy and performance to skyrocket, not to mention a lesser recovery time after hard stuff.

I trained a lot for an October race last year and didn't watch my nutrition or stretching much. I got shin splints in the worst way and had to spend 6 months getting rehabilitated from them with a lot of professional intervention. I have since gotten orthotics and know what to do if they start to come back, but it hasn't been an issue yet (knock on wood). I take a glucosamine/chondroitin supp. which has been the magic bullet for me. Its when I started that, that I started to get better more quickly. My joints feel so much more flexible and smooth. Do NOT neglect stretching. I'm a big fan of stretching.
Get friendly with a good sports drink/gel. I use Accelerade and I swear I should get some sort of kick back for the amount of free advertising I do for them! Accelerade has a ratio of 4:1 carb/protein and has made a lot of difference. The company also makes gel that I take on long stuff with me. That or "gu". Try different things, not everyone is the same when it comes to that stuff. Just be sure you do what you will do in the race, when you train. No surprises on race day.

The only other advice I can give is to increase SLOWLY. The 10% a week rule is golden. Do HIIT 1-2 times a week and DON'T overtrain. Runnersworld.com has an awesome custom workout thats free. Based on your stats and goals it will pop up a training plan for as many weeks as you need until your race and in a safe way. What I've learned since my first half is that besides your long run once a week, its really not about quantity, its about quality. Tempo runs, HIIT and easy runs are all equally important but do not run every day. Cross train or take the day off between running days.

Do you have a heart rate monitor?

Ok I've rambled long enough. If you have any other specific questions you can PM me.
Good luck!
Katie
 
thanks for the advice! i've never heard of the Paleo Diet for Athletes...i will definitely look into that!!! I'm doing cross training and a lot of hill work and elliptical...done spinning a couple times....maybe I will start doing that again once a week. I only lift weights about once a week or so...sometimes more... I'm training for the half-marathon in Palm Beach on Dec. 2, and I started training the second week of June. What have been the most beneficial stretches for you? and yes I do have a heart rate monitor.....I feel like my heart rate gets a little outta control sometimes...any tips?

THanks again!
 
I'd pick 1-2 stretches for each major muscle group you use to run. My favorite is the one where you cross one ankle over the knee of your other leg (so your legs make a number "4") and you sit into it. Or you can do that stretch sitting on a chair and lean into it, or on the ground pulling the bottom straight leg up with your hands. Here is a sight that has some common ones.
I'm sure you could find a ton of them on the web and pick the ones you'll most use. Make sure you keep your hamstrings loose. They can create all sorts of problems if you don't.
The heartrate monitor is just a conditioning tool. If its too high for what you're doing then tone it down a bit till you feel more conditioned to push the pace. its not ALWAYS beneficial to be in such high numbers. You should do some good paced "fat burning" zone type stuff too.
 
control heart rate with control of breath, but to control breath it is necessary to condition pace.

anyhow. you are a girl, and in great hands with Sparrow.

One point I bring to you... training in FL, for a FL half Marathon, if you are truly trying to win, is going to require midnight training, unless you can travel.

Also, with our humidity,,, it is not a bad idea to weigh out the door, and weigh in the door. I can drop 3-4 lbs in a cool 6-7 mile run, at a 7-8 minute pace. No SWEAT!!! excuse the pun

As you know, or may not have thought of, our weather changes drastically around Nov 10th. Just a few weeks prior to your race.

You will be also be running with altitude trainers, and they will be running 5 flat pace, and people who have been working out in ice and snow. They come down here just to keep a race in their system.

I'm giving you some "experience" reality.

Lastly you can do this!!! you can!! and remember.... it is not just 13 miles... it is 13 "POINT ONE."

Everytime you run,, finish with a "kick" of at least two-three tenths.

signed,Sparrow's sidekick, - what a riot.
FF
 
Wow, great advice all around FF. I forgot to mention you may want to look into a water belt or camelbak to train with. No doubt you will want that on your run. Most races have water stations every 2 miles...thats simply not enough to me for that kind of race and better to train with it, and end up not using it, than not train with it and wish you had. Granted its cooler in December...but better to be safe than sorry. Often the ones who let a race slip away thost last few miles are not the ones that weren't ready for it...they are the ones that didn't hydrate and re-fuel properly.
 
oh yea...I love my camelbak!!!! it's my savior running outdoors in FL.....what do you guys think about this.... I'm doing at least one run a week outdoors...around noon when its the hottest.....figuring if I train in harsh conditions by the time of the race when its cooler and earlier it will be a breeze.... Do you agree or think its a bad idea? I'm not too worried about the dehydration or heat...I've got my camelbak and I'm a born floridan....LOVE the heat....just curious.

Also.... I know this depends on the individual mostly but what kind of running shoes do you train in? I just bought a pair of Nike air zoom vomeros or somethin like that. They seem nice and light....kinda feels like walking on pillows too. Haven't broken them in yet though! Thanks for all your input so far!!

Uh...another ques.....what do you do to prevent yourself from having to stop in a race to use the bathroom??~!! that's my biggest fear cuz I swear I have the smallest bladder in the world!!!!

O, and your favorite pre-run meal....(night before) and right before... THANK YOU!!!! :)
 
alexi37 said:
oh yea...I love my camelbak!!!! it's my savior running outdoors in FL.....what do you guys think about this.... I'm doing at least one run a week outdoors...around noon when its the hottest.....figuring if I train in harsh conditions by the time of the race when its cooler and earlier it will be a breeze.... Do you agree or think its a bad idea? I'm not too worried about the dehydration or heat...I've got my camelbak and I'm a born floridan....LOVE the heat....just curious.

Also.... I know this depends on the individual mostly but what kind of running shoes do you train in? I just bought a pair of Nike air zoom vomeros or somethin like that. They seem nice and light....kinda feels like walking on pillows too. Haven't broken them in yet though! Thanks for all your input so far!!

Uh...another ques.....what do you do to prevent yourself from having to stop in a race to use the bathroom??~!! that's my biggest fear cuz I swear I have the smallest bladder in the world!!!!

O, and your favorite pre-run meal....(night before) and right before... THANK YOU!!!! :)
Click to expand...

I actually think your running in the heat plan is a good one, as long as you promise to drink a lot! I think the heat can almost mimic altitude. It makes your body work a lot harder and get a lot stronger. I just got some new shoes myself. They're asic GT 2120's. I've ALWAYS run in Addidas because I have wide feet and have issues with "hot spots" on the soles of my feet when shoes are too narrow. My last pair were addistars but I've also run in ozwegos. These new asics are "D" width and I love them! They're cute too :D
I have orthotics so its not so much the shoe that corrects my foot strike since my orthotics go into any shoe I wear, its still nice to have a comfy light one though. the bathroom thing...well...I think you just have to have to know right where those port-a-potties are! You can train your body to tollerate more water by drinking more on a regular basis. Do that while running and see if you can lengthen the time you need to pee so that by the race you won't need to stop during the 2 hours. Drink a lot even on days you don't run. As far as meals. I am still trying to find the "magic" there :) My best race ever was done with soup/salad and breadsticks the night before! lol. My worst race ever was done with chicken and spaghetti the night before :( I like to race with very little in my tummy. I actually have better workouts near empty as well. I often just mix some protein powder in some applesauce or have a few egg whites with dry whole wheat toast about 2 hours before..not very appealing, I know. I'd rather go into it a little empty (and avoid the bathrooms before a race) than feel a big ball of breakfast in my gut (and wonder if and when I'll need that bathroom). I just make sure to take some gels with me on the course when the energy starts to wane. I do put a lot of thought into my nutrition and hydration the whole week before my race so my body is already primed, and not really in NEED of that pre race heavy stuff. Everyone is completely different with this stuff though. Thats why you have to train with what you'll do for your race. experiment with a lot of different things and see what works for you.
 
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