General Discussion Triathlon Talk » 13 mi run weekend before HM ? Rss Feed  
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2013-03-03 12:26 PM

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Subject: 13 mi run weekend before HM ?

I've been following Higdon's Advanced Half Marathon program (http://www.halhigdon.com/training/51133/Half-Marathon-Advanced-Training-Program) and I was surprised to see a 2 hour run the week before the race. For me that's about 13 miles ... it seems too much too close to race day.

I was thinking about doing something closer to 8-10 miles ..

Thoughts? Suggestions? Is 13 miles the week out too much?



2013-03-03 12:29 PM
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Subject: RE: 13 mi run weekend before HM ?
I would probably shorten the run if it was my plan. But I'm not a huge proponent of the long run anyway.
2013-03-03 1:21 PM
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Subject: RE: 13 mi run weekend before HM ?
At this point, do what you are comfortable with. I would tend to have my HM prep long runs in the 16 mile range and would definitely do 13 or so the weekend before. I think it depends on how long you take to recover and what has worked for you in the past.
2013-03-03 1:58 PM
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Subject: RE: 13 mi run weekend before HM ?

10 miles would be ok for me to live with.  

 

I've also done 13 the week before a 1/2 marathon. I paced a buddy to a 1:58 finish.  The next weekend, I ran a 1:35. I think if you did it like that, you would have no problem. 

2013-03-03 2:06 PM
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Subject: RE: 13 mi run weekend before HM ?

Asalzwed - 2013-03-03 1:21 PM At this point, do what you are comfortable with. I would tend to have my HM prep long runs in the 16 mile range and would definitely do 13 or so the weekend before. I think it depends on how long you take to recover and what has worked for you in the past.

I just finished my 3rd HM last weekend. Since I'm a finishing is winning racer, I do a 10 miler the weekend before. If I was a competitive runner like Asalzwed, then I would probably do a longer run like she does. 

2013-03-03 2:27 PM
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Subject: RE: 13 mi run weekend before HM ?

Just depends on your weekly mileage up to that point and how quickly you recover from a big effort.  I have an HM next weekend that I want to do well with and I had a big effort last weekend with a 10k and then several hours later ran 5 miles at HM pace.  Yesterday I had a long run planned but decided to run a local HM as a supported long training run.  Ended up breaking my race goal time by two minutes.  I feel great today and will put in some time on the trainer.

I learned a few things yesterday about my pacing and current fitness level.  If your only big effort is your key race then how do you know what your optimal pace should be?  As long as you do not hurt yourself, I think a week is plenty of time to recharge the batteries.



2013-03-03 2:35 PM
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Subject: RE: 13 mi run weekend before HM ?

I'm doing a HM two weeks from today.  I ran most of the HM course last weekend.  Yesterday I did a 5K race and am planning to do a long run of 6-8 miles next weekend.  I'm also 59 and need an "easy" run the week before to make sure I'm well-rested for my HM.   

Mark



Edited by RedCorvette 2013-03-03 2:37 PM
2013-03-03 3:56 PM
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2013-03-03 4:19 PM
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Subject: RE: 13 mi run weekend before HM ?

I just did the Higdon advanced HM and raced last Sunday.  The 2 hour run the week before was only a bit much because I ran it a TINY bit fast (like 15-20 seconds per mile faster than plan - which is usually on the faster side of my target range, so this was definitely faster than target).

If you can manage not to be a dope like me, then the 120' run should be fine (and I suspect, from your question, that the pace there will put you over the HM distance, but that's OK if you manage the intensity).  

This all assumes you've run the program successfully and have the fitness to follow the Advanced plan.  If not, then look at the intermediate as a way to "blend down."  Otherwise, gtg...

One other thing, I took the Thursday prior off and traded that run onto Friday (a 30' tempo run).  I would consider keeping the two days of non-running prior, as that worked much better for me in November.  After running 6 days a week for 12 weeks, plus other training, the two consecutive days off left my legs feeling like steel springs just itching to run!

YMMV, of course, so listen to the bod as you go.

I'm starting another 12 week cycle tomorrow for my wife's first HM (both running, but not together), although I'll be really tweaking it to fit in some loooong rides in the hopes of getting into the B2B ride this year (148 miles for a beer).  So, we'll see what happens when a pretty good plan gets twisted around!

GOOD LUCK!

Matt

2013-03-03 6:28 PM
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Subject: RE: 13 mi run weekend before HM ?
I did 12 miles the weekend before the NOLA Rock n' Roll 13.1 last weekend and set a PR.  I felt great but I'm not much of a taperer and 12 miles is not an out of the ordinary run for me on the weekends.
2013-03-03 8:58 PM
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Subject: RE: 13 mi run weekend before HM ?
popsracer - 2013-03-03 3:27 PM

Just depends on your weekly mileage up to that point and how quickly you recover from a big effort. 

^^^ This.

If you're like Adrienne and doing 16 milers as part of HM prep, then a 13 miler will be no sweat. If the 13-miler seems daunting and you're worried about recovering in time, then you're probably just as well to cut it back. At this point you're not going to gain a whole lot of fitness, so the main thing is to Do No Harm.



2013-03-03 11:42 PM
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Subject: RE: 13 mi run weekend before HM ?

This is funny... I just replied to your thread about race pace runs feeling too hard.  I'm doing the Hal Higdon Intermediate HM plan and posted this thread a while back...

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=473930&posts=11&mid=4567031&highlight=&highlightmode=1&action=search#M4567031

Long story short, I followed the Novice 2 plan last year; it included a 12-mile run the week before and I did not have a good race- I went into it with some nagging pains in my legs and just didn't feel well-rested on race day.  Based partly on the advice I got in that thread, I decided to bump the long runs up a bit- race is March 30 so I did 9.5 miles last week, 10.5 today- and will do 12 miles 2 weeks out and probably 8-9 one week out.

I think the advice in this thread is good.  There are for sure some runners who regularly run in the double digits as prep for a HM.  But the Hal Higdon plans don't include too many double-digit runs and 13.1 is the longest I'll run all year, so I've realized the close-to-race 12-mile run is too much for me. I'll see how it pans out on race day!

Of course you're faster than me and possibly recover more quickly too, but that's my two cents.  I like the HH plans in general- I feel like it's a nice mix of speed work, long runs, easy runs that keep me motivated and engaged- but it seems like that close-to-race-day long run is asking for trouble for most of us.

2013-03-04 7:49 AM
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Subject: RE: 13 mi run weekend before HM ?
Your base is really good, and it's not like you've never run that far before.  I'd probably go with 10ish and be happy with that.  But as long as you don't push it too hard, I think you'll be fine either way.
2013-03-04 11:29 AM
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Seattle
Subject: RE: 13 mi run weekend before HM ?
colinphillips - 2013-03-03 8:58 PM
popsracer - 2013-03-03 3:27 PM

Just depends on your weekly mileage up to that point and how quickly you recover from a big effort. 

^^^ This.

If you're like Adrienne and doing 16 milers as part of HM prep, then a 13 miler will be no sweat. If the 13-miler seems daunting and you're worried about recovering in time, then you're probably just as well to cut it back. At this point you're not going to gain a whole lot of fitness, so the main thing is to Do No Harm.

Oh definitely. Listen to whatever this guy says Smile

Just to be clear, I'm not suggesting you do what I do. I was just hoping to provide some perspective. I believe the miles are more of a secondary and the intensity at which you run, how you feel during it and your recovery are all much more important elements to keep track of. Those are all things you should have a pretty good grasp on once you have to 12-18 weeks of a plan. 

2013-03-04 12:22 PM
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Subject: RE: 13 mi run weekend before HM ?
Asalzwed - 2013-03-04 11:29 AM
colinphillips - 2013-03-03 8:58 PM
popsracer - 2013-03-03 3:27 PM

Just depends on your weekly mileage up to that point and how quickly you recover from a big effort. 

^^^ This.

If you're like Adrienne and doing 16 milers as part of HM prep, then a 13 miler will be no sweat. If the 13-miler seems daunting and you're worried about recovering in time, then you're probably just as well to cut it back. At this point you're not going to gain a whole lot of fitness, so the main thing is to Do No Harm.

Oh definitely. Listen to whatever this guy says Smile

Just to be clear, I'm not suggesting you do what I do. I was just hoping to provide some perspective. I believe the miles are more of a secondary and the intensity at which you run, how you feel during it and your recovery are all much more important elements to keep track of. Those are all things you should have a pretty good grasp on once you have to 12-18 weeks of a plan. 

 

I agree with this, the plan calls for 2 hours run, just go and run it at the intensity you were asked to do it, do not go faster and you will be fine. If you go and kill it and run 14 then you will have more chances to pay it next weekend. I imagine by now a 2 hour run is not something horrible to do is it?

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