Improve my 1/2 Marathon Time...

[Fingolfin269]

My target is to get a sub 2:00 1/2 marathon for the first time. I'm sure I could do this easily on a flat course but have my eyes set on the Music City Marathon. This is a pretty hilly course but I'm doing what I can to prepare. This run is in about 3 weeks.

First, I've done the usual training.

Second, 2 weeks ago did a 15k on a flat course and ended up right at 8:52/mile.

Third, I did a 1/2 marathon a week ago on a somewhat equivalent course to the Music City course and pulled a 2:06:30. (Knoxville Covenant Health 1/2)

Fourth, I did a 1/2 marathon on Saturday on a somewhat equivalent course to the Music City course and pulled a 2:05 even. (Lynchburg Jack Daniel's 1/2... no they didn't give out free samples) This also set my new PR.

So assuming all things are equal, what would you do over the next few weeks to try to increase performance a bit leading up to the run?

Note: I did consider the 1/2s I ran over the last 2 weekends to be training runs so may have left a bit in the tank. Also, these were my first real exposure to hills as well this year since they are hard to come by where I live. I'm definitely going to try working in some additional hill runs over the next couple of weekends.

Advice appreciated!

 

[Capt Caveman]

Need to do hill intervals, speed intervals and tempo runs to get faster. And you only have a week to do this as the two weeks before your next half marathon is for tapering.

 

[Fingolfin269]

Need to do hill intervals, speed intervals and tempo runs to get faster. And you only have a week to do this as the two weeks before your next half marathon is for tapering.

Well, in that case I guess there isn't much left I can do. There is a much bigger crowd at this run which will help to some degree. And I'm sure I can push harder. Hopefully between the two I can find 5 minutes somewhere.

One thing that sucks is they changed the course this year. It has always been hilly but in the past it was a decent down hill for the first 2 miles or so that helped you get nice and loose before attacking the difficult part of the course. They've changed it so you basically start near the bottom of that downhill in order for the start to be in the heart of downtown.

Good for getting to race start. Not good for times as there is nowhere to go but up when you start at the bottom.

 

[RagingBITCH]

At this point, one week of training really won't help. I'd be more concerned with you trying to push some quality runs and hurting yourself a few weeks out.

I'd be interested to hear how your body felt after the 15K and each of the halves. If you had zero soreness, then you'll be good. It normally takes 1 day for each mile raced to recover from a race. You did say you had some left in the tank, which is promising to hear, as your 2:05 is a 9:32. You'll need to run a 9:07 or under to hit sub 2.

If you really felt like doing something more, then the only thing you should be preparing for is practicing your HMP (half marathon pace). Not knowing what kinds of runs you have been doing, I'd be cautious saying you need to throw them in.

 

[VoteQuimby]

At this point, one week of training really won't help. I'd be more concerned with you trying to push some quality runs and hurting yourself a few weeks out.

I'd be interested to hear how your body felt after the 15K and each of the halves. If you had zero soreness, then you'll be good. It normally takes 1 day for each mile raced to recover from a race. You did say you had some left in the tank, which is promising to hear, as your 2:05 is a 9:32. You'll need to run a 9:07 or under to hit sub 2.

If you really felt like doing something more, then the only thing you should be preparing for is practicing your HMP (half marathon pace). Not knowing what kinds of runs you have been doing, I'd be cautious saying you need to throw them in.

Bingo. Not much you can do training-wise. How did you feel on your two training races? Gut ok? Body feel ok? You mentioned that you left a little in the tank, so that's a positive.

My only word of advise if to take what the course gives you. Slower up hills and faster going down. Do you have a device(watch or phone) that can assist you with your avg pace? Your target should be a 9:00/mile minute pace.

 

[Fingolfin269]

I did recently start wearing my phone on my arm and use the Nike+ app to help me keep track of mileage/pace. I also just started using music for the first time a couple of weeks ago (15k). I do have a Forerunner but the rechargeable battery sucks at this point. Been meaning to get a better watch just not sure if I'll do it before the run.

As for how I feel after the last 3 runs, to be honest I feel fine. I do have some pain in my left leg after each run but that's normal for me. I'd say I'm back to 90% already and could run another 1/2 this weekend without issue. Not planning on doing that though. I'm thinking ~5-6 miles with hill intervals on Saturday and then I'm planning to taper it off like you guys previously suggested.

What I really hope is that having 3 weeks to fully recover will be enough to get me where I want to be. I'll have the added incentive of knowing there is not another run after this one so there is no reason to leave anything in the tank. Hopefully that's enough.

 

[HN]

not much to contribute for training, but for the nike run app if you didn't know -- when you view past activity and turn the phone to landscape, it will show your mile split times for that run.

 

[alkemyst]

Start here: http://forums.anandtech.com/showthread.php?t=2276483

It's funny, if too much; I will or any mod can just edit it.

If you do run, it makes sense. I used to run a lot.

 

[Koing]

Start here: http://forums.anandtech.com/showthread.php?t=2276483

It's funny, if too much; I will or any mod can just edit it.

If you do run, it makes sense. I used to run a lot.

Why run when you have a m3?

lol

Man people love to troll you.

But yeah good shoes are a must for running

Koing

 

[RagingBITCH]

Start here: http://forums.anandtech.com/showthread.php?t=2276483

It's funny, if too much; I will or any mod can just edit it.

If you do run, it makes sense. I used to run a lot.

I disagree in theory with podiatrists for the average person looking to race a particular distance. (For my runners) They're not fixing the root cause, just the issue. I'd highly recommend people in those cases to see a physical therapist first and work on fixing weaknesses in their overall kinetic chain and bodies first, rather than using a crutch and having some custom inserts done. I'd start off first with being properly fitted for shoes (if they haven't already), followed up by an analysis with a PT.

If they have extreme issues with their feet, or just want to run a few miles a day with no end goal (5K/10K/half/full), then yes, custom inserts may be the way to go, but an off the shelf might work just as well.

And no, I'm not saying podiatrists are bunk - my cousin is a PT in Memphis, and uses custom inserts when he runs from a podiatrist. (He's had extenuating circumstances with his feet dating back to soccer as a kid, and isn't remedied through PT) For those who come in to see him - he focuses on fixing the root causes rather than just slapping a band-aid on the issue.

 

[Capt Caveman]

I disagree in theory with podiatrists for the average person looking to race a particular distance. (For my runners) They're not fixing the root cause, just the issue. I'd highly recommend people in those cases to see a physical therapist first and work on fixing weaknesses in their overall kinetic chain and bodies first, rather than using a crutch and having some custom inserts done. I'd start off first with being properly fitted for shoes (if they haven't already), followed up by an analysis with a PT.

If they have extreme issues with their feet, or just want to run a few miles a day with no end goal (5K/10K/half/full), then yes, custom inserts may be the way to go, but an off the shelf might work just as well.

And no, I'm not saying podiatrists are bunk - my cousin is a PT in Memphis, and uses custom inserts when he runs from a podiatrist. (He's had extenuating circumstances with his feet dating back to soccer as a kid, and isn't remedied through PT) For those who come in to see him - he focuses on fixing the root causes rather than just slapping a band-aid on the issue.

Used to have custom orthotics, run in stability shoes, etc. and I still had irunning injury issues. My orthopedic sports doctor told me that I wasn't designed for running long distances and should stick to sprint triathlons. I ignored him, changed my running form and now run in neutral minimal running shoes and can run for hours on end. Running the Boston Marathon in two weeks.

I second getting fitted for proper shoes then seeing a PT as many issues are from inbalances in one's legs/hips.

 

[Mursilis]

First, I've done the usual training.

What's "the usual training"? Those words vary tremendously depending on who you ask.