/ Half marathon in a fortnight?
Is this foolish? Does it take more than two weeks to train?
What are you trying to achieve? Just get around or a specific time? How fast did you run 4 miles?
A fairly fit person of your age should be able to run a half marathon. Training for two weeks won't make you much fitter, but may start to get your legs used to running a bit.
There is no training that you can do that will help you in the run. It'll be a bit of a sufferfest.
Also running one mile and then walking for one minute, is a good tactic to manage the race.
I suspect you know this but ice/cold water baths etc will help the aching.
I'm not sure about foolish, but as has been said, it's going to hurt and you won't really do yourself justice. In two weeks, you're not really going to do much to change your fitness levels, so you need to do anything you can to get your legs used to working for however long you think it'll take you to do the run, which basically involves going running.
A lot of training programmes suggest a maximum 10% increase in weekly mileage, so from that perspective, you're stuffed. You'll get round, but you might find there are better ways of preparing for a half.
Not much going to happen in 2 weeks - runners start tapering for races from 2 weeks out, whereas you're just starting to train ! It's generally accepted that specific training takes about 2 weeks to become effective.
So, if you've got decent cardio from cycling then the main difference, and reason for sore legs, is that cycling is a non-impact sport, whereas running is the opposite, so I'd do a few more runs to get the legs a bit more used to the pounding, say every 2nd day, probably wouldn't go over 6 or 7 miles, and rely on current fitness to get you round.
You'll hurt after the race, but you should get round ok - enjoy !
Its a definite route to injury. You have the cardio fitness but probably not the strength in your tendons, bones and ligaments.
I'm not going to tell you that your not going to get injured, because that is an unknown, but the risks associated with doing a couple of longer runs and the half marathon are not great. DOMS will be an issue, but serious injury is unlikely.
I used to do a lot of running, so I'm not so much developing fitness as regaining..which I'm told is a lot faster.
Is it bad to train on sore legs?
My plan is to push hard for the next 11 days. Then take the 3 off before the race to totally recover
Honestly, (please) don't do any training! You'll be wasting your time (and getting knackered). Just amble along at a comfortable pace on race day (one where you can chat to people) - and wear comfy trainers!
The last time I did anything like that was running the Snowdonia Marathon with no marathon training (was talked into it during a Welsh 3000s crossing on the grounds it was fairly flat in comparison) - jogged round in just over four hours with plenty to eat and drink on the way and it was fine. Admittedly I was a regular road-runner at the time but really wasn't training for any racing over 10k.
You'll be fecked the day after but you will get round - better than trying to train and being fecked the day before!
Delayed onset muscle soreness. It's probably what you are feeling now.
Training on tired legs is fine, those of us doing decent mileage do most days and you will have tired legs second half of the half. Don't kill yourself, but make sure you do a few runs pushing the distance a bit further. Couple of days is fine for recovery before the race.
A lot of hamstring stretches post-run is probably a good idea if you're stepping up from nothing. i.e. even more than you're supposed to do, to keep muscle soreness/ aching to a minimum.
Yeah definitely need to do more stretching. Feels like my calves are exploding this morning :)
> Is it bad to train on sore legs?
It can be - depends on why they're sore. Pain can be a result of simple underuse, or can be a sign of something more important, in which case you might make a simple problem into a serious one.
> My plan is to push hard for the next 11 days. Then take the 3 off before the race to totally recover.
That is a recipe for injury - pushing hard regardless of how your legs feel will not do you any good, and 3 days may not be enough to recover.
Age 40 I ran a half marathon with no running training at all but a good base fitness from hill walking and low level competitive squash (was on Barra for 2 weeks and did their 'Barathon' on the middle Saturday after a space turned up at the last minute).
Anyway found it fun..........for about the first 8 miles.
Was doing about 7-7.30 mins a mile.........but then my leg muscles steadily got more painful.........and I was almost hobbling by the end......think the last mile, which was pretty much downhill took about 15 mins. Over the next 3 days using my legs were very painful, could hardly use my quads at all - oh how my kids laughed as I tried to go upstairs!
The runners on the island I spoke to said the distance was just too far for someone with 'no miles in their legs' - I would fully agree.......... but still glad I did it. You are much youger so it should be better - give it a whirl and let us know how it goes.
Lol I thought it was just me that did that every morning!
Run the first two, get a bus for the middle section, alight two miles from the end and run to the finishing tape.
Race day is 15th of September but I'm going to rest the last 4 days. I want to be totally fresh on race day.
Next question: how much should I spend on a reasonable pair of running shoes?
Will post a time or my Dnf distance when I'm done :) I had to estimate my time - I said 2 hours?
> Next question: how much should I spend on a reasonable pair of running shoes?
What are you running in at the moment and why do you think you should get a new pair?
Yeah I'm looking forward to it :) interesting thought about pacing. The only other race i did (a long time ago) I was overly conservative and tried to run slow and found it strangely tiring. I have abnormally lanky legs and if I fall into my natural stride, even though it's faster, it feels easier ... But I had plenty of gas left at the time :)
Diet is something else I need to think about, so lots of carbs night before and lots of sugar on the day?
I thought I should buy some new shoes because my current running shoes are a pair my dad gave me when I was 15 because he hated the fit. So 10 years old and never fitted that well in the first place...and cheap too! )
> Age 40 I ran a half marathon with no running training at all but a good base fitness from hill walking and low level competitive squash (was on Barra for 2 weeks and did their 'Barathon' on the middle Saturday after a space turned up at the last minute).
> Anyway found it fun..........for about the first 8 miles.
> Was doing about 7-7.30 mins a mile.........
Wow, you managed to run 8 miles at 7 minute mileing pace with no training, you must be super talented!
Is it the GNR? Give you a lift to the start if you need one?
Dude, comment made tongue in cheek....as in if you can't solo E7 in flip flops etc etc.
Ah, in that case you should have set the bar a bit higher :-)
Fortunately I can solo E7 in greased up rollerblades. Unfortunately though i've totally trashed my elbow recently...so decided to take up running to stay active.
In that case, you will be fine, as a climber you will appreciate the Portway and Gorge in both directions unlike the rest of the field who find it tedious! Good luck!
Try 8 miles in a few days. 8 minute mile pace isn't bad for a beginner. I'm sure you will be ok for a sub 2 hour half.
I've got my first half at the end of the month and typically average under 9 min/mile, but with it being a trail run I may be even worse than that. My training has been hampered heavily with a hamstring issue, but am back up to 10km+ so I'm getting more confident, but being a poor runner am a tad nervous
So I'm a little bit jealous!
Good luck in Bristol - read the Avon guidebook beforehand and you can pass the time working out the routes in the Gorge!
Should I really not be buying new trainers? It's something i've been meaning to do for ages...my old ones are such crap (worried they'll give me an injury). Though is there like a 'breaking in' period that you shouldn't push it in new shoes?
Good news is my legs arn't particularly sore from yesterday (made it down stairs without a monkey impression). But I did a good 40 mins stretching and an ice bath :)
Thanks for all the advice and support everyone :) It really is greatly appreciated!
..I usually make an effort to go climbing in the gorge whenever there's a run/bike race as it's soo much more pleasant climbing without the road noise. Going to be weird being in the race and not watching it!
New trainers will be fine, just make sure they are right for your feet and do at least one training run in them.
I've just agreed to run a half this weekend. I'm banking on some background fitness, good nutrition and a willingness to suffer to get me round in under 2hrs. Good luck with yours.
Really, I get through about 8 pairs of running shoes in a year, so I am always wearing new ones, sometimes the first or second time of wearing will be a race. Never had a problem. That said, no point the OP leaving it late.
> Really, I get through about 8 pairs of running shoes in a year,
What! That's a pair every six weeks. How far do you run?
I get through a pair of road shoes in about 2 months, 450-500 miles, add to that 1 or 2 pairs of fell shoes and a pair of XC spikes.
Having just added up, that is not so different to when mine wear out. I just run (a lot!) less than you and NickB.
For some reason Innov8s alwasy seem to wear out by the lacing holes wearing through, which makes them useless but frustratingly otherwise fine.
> I get through a pair of road shoes in about 2 months, 450-500 miles, add to that 1 or 2 pairs of fell shoes and a pair of XC spikes.
Wow, I'm still getting decent use out of a pair of Brooks Cascadia 7s with 800 miles on the clock. Ran in them a lot during the winter in the snow, so I guess the wear on the soles was limited then. Now they're my trusty backup while I run in a pair of the 8s, which seem brand new in comparison with 300 miles.
Exclusively trail though, road might be more wear, although I would expect the rocky trails I run to be more punishing.
Compression of the EVA more than anything. I'm trying out some Adidas Boost at the moment, the EVA is much more expanded, supposed to last longer, we will see. Different issue with the fell shoes, they just fall apart after a few hundred miles.
You'll not get much fitness in 2 weeks - I'd argue with people saying none, there are gains when you're coming of a low base - but you can certainly get confidence from banging out say an 8 or 9 miler well before and going into it well rested.
I did my first 1/2m on 2 weeks training. I was in my mid 30s and fairly fit/strong from a hard manual job, I also had a background of sport - though not running.
I ran every day the first week, starting at about 3 miles and culminating in a 13 mile plod round the lanes (completely knackered), then did nothing the next week. Wearing the old Hi Tech silver shadow shoes!!
A very hot day in June and a reasonably hilly course in Sussex, I ran 1.44. By October I was down to 1.27.
I wouldn't recommend this but it can be done. Good luck.
Hi-tec Silver Shadow - my first ever "proper" running shoes about 30 years ago :-)
I reckon you should be fine but you'll ache pretty good the 2 days after.
I've done 2 halfs with no training but good fitness from racing bikes at the time. I was hampered a bit by wearing a giant foam crab costume on both occasions. It sort of stopped my arms swinging freely and the claws made it hard to hold the plastic cups at the drink stations. It also got progressively heavier as it soaked up the water I threw over my head to keep cool.
My times were 1:41 and 1:44 respectively but the second year was a bigger costume which made my elbows bleed with the chafing and was less fun.
I think the crab suit was a 10min handicap as it caught the wind like a sail and it was hilly.
Have fun and watch what you wear!! Nothing too foam based!
I wore normal trainers (Mizuno Wave Riders) and did not run sideways.
As others have said if you have a reasonable level of fitness for a 25 year old you should get round OK but you're going to hurt afterwards. Forget about trying to achieve a decent time, don't be tempted to push your pace, just relax and plod round at a comfortable jog
I'm fully kitted out now with a pair of new trainers and pervert-small ronhill shorts...never has the phrase 'all the gear, no idea' ever been so apt.
There is nearly always one in full Salomon Adventure Racing / Ultra Endurance kit, including hydration vest with extra bottles, usually running very slowly.
I am doing my first proper (AS, it's virtually a cheese rolling event) fell race tonight. I have never even watched one before. Proposed kit: short flappy shorts, singlet, knackered old Inov8s. What else do I need to look the part?
You need to pin your number on squint.
> What else do I need to look the part?
For a fell race the criteria is usually kit so knackered that you are barely decent! As a rule fell runners don't like spending money.
Also the heat didn't help!
Eating prep is key to doing this stuff without any training. I've done one on a bbq the night before and a pint at lunch, and another with a nice balance for dinner the night before a good breakfast and some banannas etc.
Trust me eating properly makes the whole thing much much nicer.
Grey hair and self-deprecation.
Is your race today, or soon?
I'm doing it as well. Feel totally unprepared for it to be honest. Lots of niggling injuries really hampered my training. I have spent the week resting, and today eating LOTS, and with the 60mph tailwind forecast I reckon I'll make it :)
Good luck all those taking part.
> I'm doing it as well. Feel totally unprepared for it to be honest. Lots of niggling injuries really hampered my training. I have spent the week resting, and today eating LOTS, and with the 60mph tailwind forecast I reckon I'll make it :)
> Good luck all those taking part.
Whilst i would love to do this years GNR, the weather looks horrific.
> Whilst i would love to do this years GNR, the weather looks horrific.
I'm already looking forward to the hot shower tomorrow night!
> I'm already looking forward to the hot shower tomorrow night!
Ill bet you are. Anyway, good luck for tomorrow and to eeryone else who's doing it. After a fast 5km this morning and some tough gardening involving lots of heavy lifting this afternoon, im goingto enjoy the GNR from the comfort of my bed with lots of fresh hot coffee. I'm gonna ache tomorrow.
Good luck to you and Kemics both!
How did you get on?
Muscle wise I felt very fresh, cardio was very comfy, however I did really feel it in my joints. After about 3 miles had various aches. Particularly my knees now are very sore, just had an ice bath which I'm hoping will help.
Thanks for all the support everyone :)
Was actually a really fun way to spend a morning, great atmosphere with everyone cheering! ...will sleep well tonight
Well done! Think what you could do with some proper training :-)
Well done, great effort, now get off-road and indulge in some enjoyable running!
> Well done, great effort, now get off-road and indulge in some enjoyable running!
How sad that you only see off road running as enjoyable!
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