I'd say 12-14 is probably about right. Your coach looks like he's doing a good job. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
Thanks, Coach T! I'm just curious if it makes sense to do 14-15 for mental/confidence reasons, or if it becomes a diminishing returns kinda thing where I'm just risking injury.<br><br>
My 13 will be four weeks before the race; my training is a bit screwy because of a triathlon I'm doing at the end of September. So my last four long runs are 13, 9, 11-12, 8, then race day.
I have completed 4 HMs - here is my history.<br><br><b>7/2002</b> - 10 miles, and a PR that I am <i>still</i> working on. (Was in much better shape prior to training.<br><b>4/2005</b> - 9.5 miles, and a train wreck<br><b>4/2007</b> - 14, and an OK effort<br><b>6/2007</b> - 14 (2 times), and a 13 min improvement from April<br><br>
I currently am prepping for a fall HM, and ran 14.5 by mistake over the weekend - had planned on 12, but made a wrong turn.
Last year I did up to 14 before the PDR. This year I am doing a few 17s. I do not think 17 is too long, and if you wanted some 14-15 I think that would be great. If you can do 13 you can do 15 and I don't think it increases your injury risk. I would think as you push 20 you approach diminshing returns. Pfitz says something similar in Road Racing.<br><br>
I also think you are fine with 13. I would do more than one though.
I would do it. It's just a mental thing though. 1 or 2 miles here and there makes no difference in the phyical result. My $.02 is that if you're thinking about it enough to ask, then the mental benefit of running it would probably be worth it.
Depends on your goals and your fitness level...if you're just looking to finish, 10 is probably enough (though barely - I'd recommend at least 10 miles 2-3 times). Since you're pretty studly (and I mean that to read pretty AND studly) I don't think it would hurt to run 13 a couple of times. A guy like <b>Ptom</b> is doing the right thing to go longer because he's looking to race it really hard - at that kind of level, a 13 mile training run is too short for him to build endurance; to get a really good hard workout in he would probably be tempted to run it too fast in which case he's trashing himself. Better to go long & slow to build endurace, and mix in the intervals to get your speed going.<br><br>
The other key thing is to wear super-tight and super-short racing shorts. And take lots of pictures of yourself trying them on and post those here. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
Well, 20 miles is the famed glycogen wall point, right? Since that isn't really an issue for a half-marathon, although I suppose it's possible for slower runners who have to expend a greater amount of energy per mile that they could hit the glycogen wall before 13.1 miles are complete, I'd expect that if one never had any intentions of running in races greater than 20 miles, long runs up to 20 would be the limit.<br><br>
I imagine though that covering distances beyond 13.1 is always one of those good confidence builders, since it gives the experience of having run farther and a feeling like there's some extra margin to work with.<br><br>
For what it's worth, the plan I have sketched out for me has me reaching 12.5 on November 3rd, then I'll give my legs a couple weeks of easy running to make sure they're all nicely recovered for the 18th.
Echoing what some of the others have said - if you are worried about it, go ahead and do it. That is one of the reasons I have 'loaded up' on long runs somewhat compared to other plans. I feel that if I get more LRs in, it will help me in the last 5K, which is where I need help. For NJ, I had a progression of 9, 11, 12, and 14 for my LRs in the two months prior. For Lake Compounce, I had 11, 12, 12, 14, 14. This time around, I want to get in a couple of 15 M runs.<br><br><b>Scratch</b> - I think one has to be careful with generalizations, such as a 'typical' glycogen depletion point, or how long one can maintain LT pace and such. We are all individual experiments. One of the reasons I want to get in another HM in the fall is that I think I am learning a few things about the distance, about myself, about the training, etc.<br><br>
As far as your plan for 12.5 LR prior to the actual event, I think you will be fine for covering the distance.
I'm well aware of the problems with generalizations, I was just using it as a rough guide as to where if someone were to ask me to construct a generic plan for a person who might only want to run half-marathons for the longest race distance, the 20 mile mark would be a fairly sensible cutoff point for long long runs. But each of us has our own individual considerations, each and every half-marathon could end up demanding different focuses in the training.<br><br>
For example, I've got one basic focus for my first one on the 18th of November: get my legs built up enough that they can go 13.1 miles without them getting too beat up in the process. I also expect that it's quite likely I won't be able to run those 13.1 miles at a pace which might be predicted by something like McMillan's pace calculator using a 5K or 10K race time. I'll probably have to run slower than what the calculator would predict because I expect that I won't be as fully trained as the assumptions used in the pace calculator.<br><br>
Now next year, presuming my legs survive this first build up, then I'll have more to start with and I'll definitely see about getting some long runs of 15 miles or more. Not only because my legs will have been built up, but also because I'll have had the experience of what the first one was like for me and I'll know even better what it is my legs and body will need to becoming the best half-marathoner I can be.
I have a goal time in mind, so it's definitely not a <i>just to finish</i> scenario for this one. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
I'm with foxrunr and Brhody92. I like to do 15 to 16 miles a couple of times. I have a favorite hill, about 4 km long with about 1500 feet of rise that I did twice as part of 27 km runs before my last HM, where I PR'd. The runs took me almost 3 hrs, with the second one about 10 min faster than the first.<br><br>
In any case, I think time on feet is important, and would recommend at least one run in the 2 to 2.5 hr range for anyone hoping to do well.<br><br>
Having said all that, I think there is another more important run for HM distance. I like to do some hard 8 to 10 milers with the bulk of it at goal pace, which for me is not quite threshold. I run at that pace for an hour or more, and do two or three in the final weeks before a race. I also do a weekly threshold run, beginning about 3 months out. I start at 20 min and work my way up to 35 to 45 min at threshold pace.
Those would be in addition to the long run. I'm still sticking with 13 as your long run given my knowledge of your running prior to now. I think 16 might be too far for you during this training cycle.
Thanks, everyone!! I really appreciate the insight and wisdom of those who are way better at this stuff than I am. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
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