Take care of yourself

This thread doesn't seem too active, but I'll post here anyway. Question for the runners out there. I'm looking to do a half-marathon in October. I've never done that distance before, but can run 5 miles on a solo run. I'll aim for 10:00 splits, and aim to finish in just over two hours.

The training program with a local run group starts in July. Does that seem feasible for a first-timer? I would like to finish the race and not embarrass myself.

Any tips would be appreciated.

 

I think two hours ish half is reasonable. I think if you lay out your goals, you'll find out pretty quickly when training with the running group if that pace is sustainable for you over 13 mi. When you do your long runs, especially if it's hot, make sure you have salty energy boosters and not just sweet.

 

That’s more than enough training time.

I usually advise people to get comfortable with the distance before trying to significantly increase their speed. Late in my last training cycle, I did my first 20-miler at 11-plus minute pace. Once I knew I could handle the distance, I focused on speed and did a 23-miler at 9:50 just four weeks later.

I wouldn’t give yourself a target time until you get some serious miles under your belt. But, depending on your age and base conditioning, two hours is a perfectly reasonable goal.

 

Thanks. Hadn’t thought of that. I assume a gel like every 5 miles to replenish glucose?

 

That’s an awesome time. I’m assuming that’s how the training will go, start with building distance and then focus on speed.

What do you do for recovery? Yoga, general stretching?

 

I couldn't deal with the consistency of the gels, I preferred the gummies. But that's just a personal thing. But yeah, when I did my half marathon training ,once we got up above five six miles, I always had the supplements on board.

I liked the sports beans and the extreme sports beans. I got them at the running store where I did the training program.

 

Some light swimming did wonders for me. I would’ve done it more if I had easier access to a pool. And, I basically reversed my tapering schedule afterward to take some lighter recovery runs and get my weekly mileage back up within three weeks or so.

For fueling, I used Gu (ORIGINAL ENERGY GEL). You can get it at Dick’s, if there’s one near you. I use five for a full marathon (spread them out evenly, even if you don’t think you need one at any given time). I don’t use anything but Gatorade for a half.

 

What do you do to take care of yourself



- I have started getting massages every other week
- getting my annual medical checkups I skipped last year...
- doing activities I enjoy my mini garden, cooking class, reading, and rebooted my quilting

- and my hours at my "new" job allow me to cook meals again



 

And suddenly it's like Manky never left!

 

A couple of close days to reach the 10k, but I got there this morning.

 

Does anyone here have any recommendations on dealing with nagging hip pain?

I got it diagnosed as probable bursitis, and am doing PT, NSAIDs and ice. If that doesn’t work, we’ll check and see if there is anything going on in the labrum.

The nagging, constant pain (around a 4 or 5, dull) really makes it hard to concentrate. I’m easily distracted as it is (look, a squirrel!), and this really isn’t helping.

Good news is, structurally, everything is okay. Which I was glad to see on X-ray because I’ve fallen 3 or 4 times over the past four years - and one of the falls involved me on a knee scooter (twice broken foot) hitting something in a sidewalk and going over the damn handlebars. That was quite an “oof” moment. I just laid there taking an inventory of what hurt - and I chipped the pisiform, increasing my broken bone total by one.

Anyway, any hip health advice would be greatly appreciated. This is driving me a bit nuts.

Thanks folks.

 

Depending on the source of the pain - ie inflammation caused by bursitis, tendinitis, arthritis, etc. - you might benefit from Pilates or yoga or cycling.

Check with your PT specialist first, of course, but the hips tighten and gripe as we age, and it helps to find ways to open those joints, and to stretch and strengthen the musculature around them.

Swimming is also very good.

It's important to keep moving to the extent possible. Just walking, for example, can help. Most of these joints are self-lubricating, and get worse rather than better with inactivity.

Also, check your diet, and start researching supplements like fish oil. Reduce intake of inflammatory foods. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Alternate the ice with heat to see if that helps.

Good luck!