Help me design a half-marathon training program (or convince me I'm nuts)

In My Humble Opinion
1

I am thinking about running the half-marathon in the Akron Marathon, which is Sept. 29. That seems far enough away to be doable. FWIW, the only race I’ve ever run in was a 5K.

I’ve got some training schedule issues I’d like to work around, so I turn to the Running Dope for help. Currently, I am biking to work two days a week (a little over 4 miles each way on a hill route) and running three or four of the five remaining days. My usual daily run is about 3.25 miles.

A lot of the training schedules I find online include one cross-training day, but I’d really like to keep my two biking days in there (because I really like riding my bike for both reduced fuel consumption and reduced joint pounding).

So here are the things I’d like to be able to accommodate:

Biking Monday and Tuesday – those are the only days I can bike, because I have to have my car during the day on W, Th, and F. I can easily make one of those two days a more challenging day by changing my route to add distance and/or more hills.

Long run on Sunday – Most of my weekends during the summer are taken up with art shows, and Saturday is usually the day I have to get up at the butt crack of dawn to arrive early enough to set up. The Sunday of a show is usually a later start, which would allow me to get my long run in.

My concerns: I’m 53 and have some foot issues (osteoarthritis). I run slower than freakin’ mollasses – we’re talking 15-minute miles. At that pace, I’ll be out there for longer than it takes most people to run a full marathon. Is it worthwhile trying to improve my pace as part of my training? Or should I just concentrate on getting the miles in?

Any and all suggestions appreciated!

2

Congratulations on training for your first half marathon!

I usually use a modified schedule from Hal Higdon. The Novice 1 schedule can be found here. Because you would like to incorporate your cycling on Monday and Tuesday, I’d suggest modifying this schedule as follows:

Monday: Cycle
Tuesday: Cycle
Wednesday and Thursday: As per the schedule
Friday: Tuesday’s workout
Saturday: Rest
Sunday: As per the schedule (these will be your long runs)

Follow his advice. Don’t worry about your pace or time, just run at a comfortable pace. You are not trying to beat a previous PR here, you are setting it. Don’t stress about how slow you are, I see many people walking half marathons (or full marathons, for that matter). You are out there, being active, and accomplishing something big. Who cares how long it takes, it’s equally awesome!

3

Hey, freckafree, you’re not nuts!

I am far from an expert (there are some around, and I’m sure they’ll stop in) but I just completed my first half a couple weeks ago, so I will just make a few comments.

First, some of the training programs/schedules or comments you’ll find say that you don’t need to actually run 13 miles in training…that your last long run can be 11 or whatever and adrenaline will get you through the last two on race day. Maybe for some people, but I’m glad that I had run 13-14 miles a few times before the race. It felt better to me to have the confidence that I had done it before and could do it again, rather than hoping that I can grind out an extra two on guts alone.

Second, one tip that I read and found to be true is don’t worry too much about increasing your pace. As you increase mileage, your pace will also pick up as a result of getting stronger and more conditioned. Last summer, I rememer finishing a 5-mile run in X-minutes and being totally beat, wondering how I would ever keep that pace up for 13. Well, I did…without worrying about training for that pace.

I don’t remember at what mileage it started to really matter to me, but at some point it will become apparent that you have to plan a day ahead for your runs, in terms of food, sleep, and hydration. Going out for 45 minutes? Probably not a huge deal. Out for 2 hours? Definitely matters.

In addition to running, I found that strength training core and lower body made a big difference. Not necessarily hitting the gym, but you can find (I would link to them but I can’t from here) exercises for runners. I found that my hips needed a lot of strengthening in order to hold up for that long.

And finally, look around and see if you can find some nice bike or nature trails that are paved with wood chips or crushed stone to train on. It provides a more yielding surface which doesn’t stress your joints and muscles as much.

And that’s all of my (completely) amateur advice!

4

I used the Hal Higdon training plan for my first half marathon and it worked just fine. The modifications that EmAnJ suggested seem the best approach. Speed shouldn’t be a concern; just concentrate on getting your miles in, staying free of injury, and enjoying yourself.

5

Good advice ,all of it. I agree with EmAnJ on the schedule modifications. With your arthritis, your main aerobic work should be non-weight bearing with event specific running work.

Long runs are mainly to accustom you to spending time on your feet. Since you’re looking to just finish, 8-10 miles should be enough with taking walking breaks(Galloway).
Example: run 5 min./walk briskly 1 min. You need to start the breaks right from the start. Don’t wait until you’re fatigued to walk, your muscles will stiffen up and you won’t be able to resume running, physically or mentally.

If you were trying to race, a longer run of 15 or more is better. However, that’s not you right now. :wink:

Do not wear anything new on event day!!! Wear proven clothing only. If you need new shoes, get them 2-3 weeks before and do at least one long run in them.

6

Another “you’re not nuts” post.

I ran my first half-marathon a month ago, and have only been doing any running at all for two years. I followed a training plan (mine was from Runner’s World magazine). I wasn’t terribly worried about pace, but knew, from shorter races (and training runs) that I was capable of doing the half at or about a 10-minute-mile pace.

I did finish the race, though a sore knee which had cropped up during my longer training runs became very painful by about mile 8, and I had to alternate running and walking for the rest of the way. I was hoping to finish at around 2:15; wound up at 2:31, due to the walking. (Went to see a doctor after the race, and it turns out I have some cartilage wear in that knee; I probably will need to cut back on longer runs.)

In concurrence with earlier posts:

  • Wear only shoes and clothes that you’re run in, repeatedly, in the past. Minimize the chance of chafing or blisters
  • There’ll be water along the race route, but you’ll want to have it available to you during your training runs
  • You’ll also want to figure out what to eat during the race to replenish your energy reserves (I’ve heard it said that most people can run for about an hour on what they have, before they need to refuel). Some people swear by the energy gels; I like Jelly Belly Sport Beans

Oh, and if you’re a guy: do what you can to avoid nipple chafing. Seriously. Do a Google image search on “runner bloody nipple”, and you’ll see what I mean. Nasty. I use a body-glide stick lubricant; some guys just use band-aids on their nipples.

7

I have an excellent program from The Running Room, PM me your e-mail address if you’d like it. Just keep in mind that it’s in kilometres.

8

I’ve been using Jeff Galloway’s run/walk combination half-marathon training. Believe it or not, taking regular, scheduled, short walk breaks (15 seconds to 1 minute, depending where you are in the program) has actually improved my overall minutes/mile. Plus, I am able to stay aerobic for longer periods of time, avoiding the burning of glucose. This is important for me, since I am diabetic, but it has the overall benefit of more fat burning, less injury, and running doesn’t feel hard.

9

**(or convince me I’m nuts) **

If you don’t admit you are nuts I’m going to run over a kitten with a lawnmower!

That’s all I could think of. If your legs don’t hurt enough already to stop you, I doubt I’ll be able to convince you any other way.

10

I’ve done a number of halfs and only one full. Good advice here from everyone. I might add a couple of thoughts:

  • Increase your long run mileage gradually. If you were to graph it out, it should not look like a slope - it should look more like a stairstep. For example, let’s say you do a 6 mile long run one weekend, the next you should do 4, and the next 7, then 5, then 8, then 5… Your body needs a break - the long runs take a lot out of you. The long run is the most important of the week, so make it a good one.

  • If you are a guy, as stated, the nipple thing can be serious pain, not to mention embarrassing (imagine two streams of blood running down your sweaty shirt). There are a lot of products out there. I have not used the glide stuff, nor vaseline, as I have seen others do (I do not get how they would actually work - maybe for other body parts). I recommend the cheap and easy Curad “spots”. They are a buck or two at Walmart for 50 of them.

  • Find an energy gel you like and use them. You should consume before you think you need it - probably every 20-25 minutes - everyone is different. I do not like to rely on the sport drinks they offer at the aid stations - they can be mixed poorly and may be something I have not used before (per ‘nothing new on race day’ rule), so I only use energy gels and water on event day.

  • I found I run better with more variety in my training. More hills, more interval training, and more rest. More of everything except miles. Stay with the cycling on non-run days - it is one of the best things you can do.

Oh, and I almost forgot, you need to discuss your goal and your plans with your SO. You will need support from friends and family - you will need time to train.

Good luck! Let us know how the training goes as well as the event!!

11

Gaaah! OK! I’m nuts!!!

But should I run a half-marathon? :wink:

Thanks, all, for the great advice so far!

12

This is pretty much 100% what I was going to post and I have a similar level of experience Definitely work in some hills and Yassos. Experiment with different nutrition. Personally, I hate gels/goo. I liked the beans but found that I didn’t like them during events because they give you pretty thick spit and trying to time them before a water station was a pain. Wanting to use the same nutrition during training and events, I gave the chews a try and love them, especially Stingers. And finally, as a guy, the spot bandages are the way to go for the nips and I use Glide on the crotch.

13

Be sure to find out if they’re offering Gatorade or Powerade at your goal race and try it out during your training runs. I prefer Powerade, which is offered at the Disney runs, and I’ve been fine with it but I have thrown up after the Ottawa runs after drinking their Gatorade.

Same with the Sport Beans - I find them too hard on my stomach and have hurled them up after a race, but I find the Clif Shot Blox are excellent. I suck on one every 5K’s.

If you want to try gels be sure to experiment with both caffeine and non-caffeine during your training runs. I don’t know about anybody else but I find that caffeine “gets things moving” (if you catch my drift) so I haven’t yet tried them but my friend swears by them. Always do your experimenting during training runs where there will be bathrooms along your route!

14

I love Shot Blox, great recommendation!

I hate gels, they’re all goopy and hard to swallow.

15

Ditto the experience with beans; super goopy saliva which made me try to drink too much water in order to get things back to normal.

I prefer gels over the blocks…with the blocks, I always have the feeling that I’m going to accidentally inhaleachunkandchokeanddie in the middle of a run.

The gels did take some getting used to. The first time tried one was during a run, and it about puked as soon as it was in my mouth. The texture and sweetness definitely take some getting used to. Now I just take a mouthful of water at the same time (instead of swallowing the getl and then drinking water) and it’s a pice of cake.

One exception to that was when I tried the mocha one…blech. Horrible faux-chocolate nastiness, not good on the stomach after 7 miles or so.

16

I never could deal with the gels/blocks/bars. I always carried a bottle of UltraFuel. 400 calories in 16 oz.

17

They do take getting used to. I have tried the blox in training and I think they are OK, but not in an event as I am also afraid of inhaling them. The PowerGels are good in that they are thinner, or more loose than some of the others, so they are easy to handle while you are on the move with no chewing. Non-runners ask me what gels are like and I say they are like eating toothpase in various flavors.

I concur on the caffine angle. I like the ones with caffine as I get a better boost. The Clif Shot Double Espresso is gagful, like tar, but it gets the job done. Remember, these gels are not created for enjoyment, they are there for quick, light, quickly-absorbed energy while you are working out.

For the OP - yes, of course you are crazy to take this on - because you will become addicted to running at any pace and you will never want to stop!! Good for you!! And come back here for advice and questions - there is evidently a good group of runners here with wide experience to share.

18

Another “you’re not nuts.”

Some tips for closer to September:

If you can, drive or bike the race course (biking would be better you’ll notice more on a bike than you would in a car). A hill at mile 11 is unpleasant, a surprise hill at mile 11 is even horrible. While you’re doing that, note where the water stations are going to be, if there’s anything unusual about the roads, etc.

Plan the race (which many people have said). Basically, know what you’re planning on eating or drinking and when, what you’re going to wear, what you’re going to do if your foot issues really act up, what you’re going to eat the night before, what you’re going to listen to while you’re running, etc. My best races (not necessarily the fastest, but the ones that I’ve walked away from feeling good) have been the ones where I did a more thorough job of planning. Even when the plan goes out the window 10minutes in and I’ve found myself doing many new things on race day, having thought through the race helped me a lot mentally. Plan your victory party, too.

19

(haven’t read the entire thread yet)

I started from zero, used Higdon’s 4 month guide and ran a marathon, so for a half you’ll be fine. Now I run Ironman’s so I’m doing at least a half marathon ever weekend. There are a lot of myths surrounding distance running.

My 2 cents for what it’s worth:

  • get your pace up. I walk at 16 min/mile, I think you should aim to be closer to 12min/mile. The reason is that you want to get your body working more efficiently, and frankly it means you’ll spend less time running. I think working on improving your speed will help your running technique. I believe Higdon’s guides are all in miles, but you can just as effectively do your training based on timed runs instead.

  • bike harder. I didn’t start seeing real improvements in my running until I started training harder on my bike. I think the two main advantages are that you teach your body to turn your legs over at 90rpm, and you develop a lot more glute strength. So I would suggest lengthening the amount of biking and turning them into workouts, so 10min warm up, then 5x5min go-all-out with 2min rest in between. But most importantly, when you get home, put on your sneakers and run for 15min. Quick for the first 8, then easy for the next 7. It will feel really weird at first, but I honestly believe you will see your run speed increase dramatically.

  • strengthen your glutes and core. talk to a trainer (or post on this dope) and get some exercises for improving your glute and core strength. that’s where all your running comes from, and without it you’ll be injured in under 3 weeks.

20

And always listen to your body. Learn to distinguish between it saying “I don’t want to train today, but if you insist…” and “We really shouldn’t train today, I need a rest”. It can be a subtle difference, but when your body really needs a rest then the training plan be damned. Honestly, missing one training session won’t have any impact on race day.

I agree with the spot band-aids, not wearing anything new on race day, and getting a feel for the course before you race, although for my first half I never even saw the course before the day. If I had know about all those hills I would have had second thoughts. :slight_smile:

I like Gu myself, but feel the need to vary the flavors up to keep from overdosing. On longer runs I have a hip belt with some water or weak Gatorade, a few Gu’s, and some shot blox or mini Clif bars.