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Runner's Training Tips: first half marathon advice needed

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  1.  
    • CommentAuthorFree Membershjanowitz
    • CommentTimeJun 24th 2008
     
    shjanowitz
    Hey all, I am brand new to this site, and have some questions. I am a pretty new runner, although played sports when i was younger... I signed up for the NYC half marathon for July 27th. I am really excited but also really really nervous, and would love some advice. I have been following a training schedule I found online. it is 12 weeks long and i just started week 8 yesterday. Its been going pretty well, I have kept up with the long runs, but the training schedule doesnt taper and has me doing my logest run on sunday of week 11 (one week before the race), I talked to a few co-workers who are marathon runners, and they suggerst I taper a lot more then that, so I would love some advice on the following: -what should my last 3 week long runs consist of? -do I walk or run the two days prior to the race? -what do i eat the day of the race? (it is at 7:30 am start) -lastly, i have TERRIBLE knees, I had knee surgery about 4 years ago because of a horrible case of tendentious, from running too much, too hard... any advice on how to keep this from happening?? right now i try to run half the time outside and half the time on the treadmill to keep things a bit more cushiony. Anyhow- I am really excited about this site, and would really appreciate any advice on the above, or any advice in general about preparing for my first 13.1 thanks!!
    • CommentAuthorFree Memberjunkie_99
    • CommentTimeJun 24th 2008
     
    junkie_99

    I would have my last long run 2 weeks before the race of about 10 miles. Then no more than about 7 or 8 the week before the race. REST the last 3 days before the race. Walking would be ok, and and EASY run would be fine too (no more than 2 miles at a 60-90 seconds off your race pace) on the day before.

     

    • CommentAuthorPremium Member!fricster
    • CommentTimeJun 24th 2008
     
    fricster

    Wow - firstly congrats on the challenge you have set yourself. I am a newish runner too. I recently completed my 2nd half marathon last weekend. Its a really great feeling finishing - such a sense of accomplishment and pride - at least that's how it was for me.

     I can't comment on knees - but its sounds like running on grass - like a football feild, or hockey pitch for some of your runs might help?

     I have had two different approaches to my half regarding taper - the first year my longest training run was 18.6kms (i thinks that is about 11 miles) and I did that 3 weeks before the race, and then tapered - with the following long runs going back down to 14, and 10 in the weekend before the race. I did not run at all in the three days preceeding the half - just did one light personal training session. That worked great.

    This last weekend - my taper was way longer - I trained to 24kms about 4 weeks before, and sprained my ankle! - so did very few long runs - with my longest being 15kms on the weekend before the race- then only two short 6kms, prior to the race, nothing for three days before hand - and I ran a PB. - go figure...

    On the morning of the race I have a liquid breaky - in OZ we have Up&Go, which is like a milky/cereal kind of drink - high in carbs, low in fat, about 1 hour before the start,then I drink about 500mls of water and a little sports drink like powerade. That seems to work for me. I know that one of our very best marathoners here has toast, jam and a cup of black tea before a run. Each to his own!

     I would LOVE to run in NYC - you are very lucky. Enjoy..

    Cheers

    s

    • CommentAuthorFree MemberEvileyes
    • CommentTimeJun 24th 2008
     
    Evileyes
    Good for you for taking on the challenge. I'm pretty sure you'll do well. I just finished my first 1/2 marathon on Father's day. My training was 16 weeks long and our longest long run was two weeks before the race at 20km, three weeks before the race was at 18km and the last long run was at six km. The last week was concentrated on race pace but at shorter distances (10km race pace, 6 km race pace, 8 km steady pace, 3km steady pace. I did just the 10, 6 and 3 distances. Regarding what should eat, ti should be whatever you have been eating during your long runs. Try not to change or try new things the week before. Stick to what you have been doing and you'll be fine. I know they say to carb load either two days before or the day before...I think it's all up to you and how you've been eating through out the training. I didn't and I found myself to be okay. All i usually have is 1/2 a litre of h20 and 1/2 to a full vector bar on my long runs. Race day only had 1/2 a vector bar...I think the nerves go to me and the fear of having too much in my tummy that I'd have to visit someones lawn eheheh. For sure load up on water the week before don't drink anything an hour before or else you'll go wee wee and the porta potties are just too long. When I trained I had water with me and on race day did the same. It is extra weight however I liked it since it is available when you need it and you won't have to wait for water stations. Not sure if you trained with gels or jelly beans, blocks or other boasters but I liked them and it did give me the boost when I needed them. I took them every 40 mins. My right knee acted up and my left arch too. I found the taper helped and I found during the run it didn't act up. So ice those knees, take some advil and Good Luck :)
    • CommentAuthorFree Memberfetrows
    • CommentTimeJun 24th 2008
     
    fetrows

    Just signed up for my first too, in Norfolk VA (Fleet Week Half).  There is a "FAQ" there in pdf format, "top 100 training tips", along with a 12 week suggested training schedule, both for novice and intermediate levels.  Check it out at:

     http://www.discovermwr.com/fleetweekhalf/fwhm.html

     http://www.discovermwr.com/fleetweekhalf/training_tips.pdf

    Good luck!

  6.  
    marie-clare
    I would be interested in seeing your 12 week program Roger

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