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  • half marathon training

    K, so I just signed up for my first organized run, the Annapolis Half-Marathon. When I was on the CW kick and carbed up I could do it in my sleep and do awesome. Now that I have been primal for a year I feel great but am not sure how ready I am for this.

    I used to run 40 miles a week and now it might be around 6.

    I have 26 days to prep. Does anyone have any suggestions on how much I should run to train for the race? Also, other than one day on the weekends, I usually consume less than 50g of carbs. Should I adjust my carb intake while training?

  • #2
    I'll be watching this thread. I have a half coming up in January and this is my first post-Primal distance run. My Crossfit trainer neighbor swears that if we just keep up with the weekly sprints plus a longer (as in consistent pace over a few mile distance) a half in a couple months should be easy to finish. I'm not a great runner so while I will finish I won't be setting land speed records, nor do I care to. I think if you are using Mark's theory of daily slow movement plus weekly sprints, along with good nutrition, you should be okay. Especially considering you come from a runner's background. I might up the carbs a bit the evening before a longer run; for me, I eat potatoes when I know my workouts will be more strenuous the next day. My goal is to not feel a need for Gu or other such nastiness during the half. (I have completed 2 fulls, 3 halfs and a 15K over the past 3 years. I was still overweight--following CW advice--and did interval running.)
    I NEED Sunshine! And a beach would be nice too!
    Started Primal living February 14, 2011

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    • #3
      It depends on how hard you plan to run the HM. If its a "fun" run, you need not do a whole lot of preperation as it will be a low HR effort and not a ton of glycogen will be burned in the process. If you want to run it at a pace taking you over your ventilary threshold however, the need for glycogen replenishment is too great to acheve through gluconeogenesis. You will need carbs to run that far at anything more than a jogging pace.

      Two days before the race, bump up to 150-200g of carbs. Use bananas, chestnuts, figs, dates and sweet potatoes as primary sources for carb fuel. For breakfast on race day, eat at least 2 hours before the race starts and add in a sweet potato to top off your muscle glycogen stores. At about 60 minutes into the run it would be a good idea to take in some carbs (100 calories ~ 25g) and then every 20-30 thereafter until you finish. You have about 90 minutes of glycogen stores (everyone is different, you may have less or more) that when they are gone you will crash hard and bonk.

      Since the fire is burning pretty hot after 90 minutes of work, don't stress over the source of the carbs you are taking in. The more glucose, the better. I like to take Cliff-shots. Mostly brown rice syrup, a great source 45% maltose (disaccharide glucose), 55% Maltotriose (trisaccharide glucose) and 3% pure mono-sacchride glucose. I do not consider the use of gels "nastiness" as noted above, but rather a practical and commen sesnse way to utilize technology to benefit my race day experience. Are they "primal", NO. Do they work when used smart, YES. Some gels are better than others with regard to sugar sources and added stuff, but most are getting pretty clean burning nowadays.

      Have a great time.
      Last edited by Karma; 11-01-2011, 10:28 AM.

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      • #4
        I used to run 40 miles a week and now it might be around 6.


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        • #5
          Awesome. Thank you everyone for the responses.

          I plan on getting the best time possible. I would like to finish in under 90 minutes. I will have to buy some potatoes and bananas.

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          • #6
            To finish under 90min, you have to hold a sub- 7min mile pace. Unless you are a very gifted runner, that seems difficult on 6 miles a week. You could train 2 sprint seesions a week, with one longer weekend run. Most runners doing a sub-7 min miles do considerably more volume.

            Let us know how it goes.
            Merry Spinmas!!!
            http://stcva.blogspot.com/

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            • #7
              Dude. a 90 minute half-mary on 6 miles a week ain't gonna be pretty. Good luck.

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              • #8
                @Karma, by gel nastiness I was meaning my personal feeling about Gu and the Clif brand of similar gels. It's the texture, not what's in it (although they aren't all created equal). The only one I've ever been able to handle was the Gu Chocolate. Thanks for all the great info! My run is more for the fun of it (Disney, of course it's fun!).

                Good luck to you, TerpsPwn.
                I NEED Sunshine! And a beach would be nice too!
                Started Primal living February 14, 2011

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                • #9
                  Sunday I ran for 40 minutes.

                  Today I just ran for a straight hour while listening to The Wall haha. Figured I would finish my run right after the Comfortably Numb end solo!!

                  I was able to handle this second run today much better than the first, maybe my body needed to get used to long runs again.

                  I would guess I ran between 8 or 9 miles in this hour although I could be incorrect. Thursday I think I will do maybe a 3 miler where I really push myself.

                  Thank you everyone for the input and I'll let you know how it goes.

                  Also, I guess I should have done the math beforehand but maybe I should shoot for 100 minutes, I should be able to handle that.

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                  • #10
                    Just this weekend, I ran my first half marathon since being primal (its been about 1.5 years). My story is that, back then, I got a stress fracture, ditched running, and became vlc primal. I was running a tad here or there (maybe around your 6 miles/week, but with many 0 mile weeks) and then a few months ago ditched vlc in favor of carb cycling and moderate carbs and started doing more hiking, pilates, strength, and a tad more running.

                    Anyway... as far as this 1/2 marathon business goes, after just 3ish weeks of real half marathon training (got 3-4 long runs in), in the race I PR'd (1:35) and came in first place for my age group (F 25-29): not bad. With more training, I know I can break 90 minutes. I don't think its a crazy goal at all.

                    I run just 3 days a week (two shorts, one long), x-train 2-3, rest 1-2, ALWAYS train fasted, and ALWAYS carb up post workout. My active day carbs are 100-200 grams. Rest days 0-75 grams. The day before the race I ate ~200 grams of carb; morning of the race I drank some coconut water and took a bunch of amino acids. I had no GUs or anything (just water) during the race, but I was wishing I did in the last 4 miles.

                    Oh, and I IF, eating twice a day, both in the evening after a full day's work and a workout, all done fasted.

                    This was definitely the easiest half-marathon I've ever done; I felt so loose and easy and light. Maybe it has something to do with the not over-training, too, a problem I traditionally fall victim to.

                    Anyway, thats what worked for me.

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                    • #11
                      Interesting thread, I also used to be a big-time runner and I'm now down to <10k a week. I have done halfs in the past, I think my last one was almost 3 years ago. But I was recently eyeing some half-marathons, just to try to get a PR and maybe do it with friends. Curious to see how it works out, and nice to hear that people are doing well even without the extensive cardio training.
                      My journal: http://www.marksdailyapple.com/forum/thread37921.html

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                      • #12
                        Orchid nice job!!

                        I had the race today and finished in 1:39, pretty happy with myself. However, I got a big boy job this past week and have been too busy to train properly and I also ate pretty anti primal the last few days to carb up.

                        I'll have to do it properly next time, meanwhile I'll have to get back into my workouts and try to get back the muscle I lost over the last month.

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                        • #13
                          A big part of paleo/primal is its not about dogma, it about making it work for you, so if you doing longer more intense workouts you will need more carbs. Sure running for 1:30 hours or so isn't "primal" or "paleo" but it can be put down to the 80:20 rule. Thinking there is a max 150g per day limit and you are no longer paleo if you eat 200g is dogma.

                          I ran a half marathon and I want to run a full marathon, I done this to test myself. I DO NOT do it for my health, or think or suggest to anyone that it is healthy. This is part of my 20%.
                          www.back-to-primal.blogspot.com or on Facebook here

                          My training journal if anyone is interested

                          Be strong to be useful

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                          • #14
                            Since dogma annoys me I was thinking about this and found a post you really need to read

                            Carb Refeeding and Weight Loss | Mark's Daily Apple

                            Mark writes:
                            eating PB simply means choosing to eat real, whole foods that man has been eating for tens of thousands of years. You can go higher carb or lower carb
                            AND

                            because the PB is a moderate to low-carb plan, people (understandably so) tend to assume that carbohydrate refeeding contradicts its basic tenets. They make an incorrect assumption.
                            Also how does a thread like this fuel to the 30BAD BS and dogma? The thread is NOT low carbers, and NOT slow race times.
                            Last edited by Blah; 11-22-2011, 01:35 AM. Reason: grammer
                            www.back-to-primal.blogspot.com or on Facebook here

                            My training journal if anyone is interested

                            Be strong to be useful

                            Comment


                            • #15
                              Originally posted by Blah View Post
                              Also how does a thread like this fuel to the 30BAD BS and dogma? The thread is NOT low carbers, and NOT slow race times.
                              By you letting the latest troll draw you into even entertaining the discussion. They'regetting smarter, even trying reverse psychology!
                              If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                              Originally posted by tfarny
                              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

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