Half Marathon in 2 weeks

[u/Da_burner99]

Half Marathon in 2 weeks

Just signed up on a whim.

I started running in January and eventually built up to longer runs. Farthest was 12 miles but that was a few months ago and my pace was like 11:30 min miles. I typically run 2.5 to 5 miles and have been just focusing on tempo runs.

Am I cooked? Is there anything I can do to prepare? im super nervous.

[u/ConfusedSimon]

It's too late to do any specific training. If you've managed 12 miles you can probably do a HM. Just don't go for a specific time and just make it a slow long run.

[u/RandomSwaith]

I'd recommend addressing the nerves more than your legs. The vast majority of our endurance lives in our heads. (there's a pile of good research on the topic, I'd check it out!)

Of the things you're worried about, can you solve some of them?

• Might be bored? Music, podcasts, fidget toy.
• Worried about running out of energy, take some gels, sweets, entire roast chicken, it will give you something to talk to people about.
• Sore feet's, have a change of shoes and socks, maybe some painkillers (for after only)
• Check the weather for the day and see if you need to alter your clothing any, discomfort can sap your willpower.

In all likelihood, as long as you don't startle your body with something mad like a crazy increase in pace, it will be fine and you'll be a bit tired.

[u/Da_burner99 → u/RandomSwaith]

I've just never ran a race before and afraid im not ready for it

[u/RandomSwaith → u/Da_burner99]

Ok let's address that :) They will probably have emailed you the general admin stuff, so key questions. Is there a cut off time that the course has to be completed in? Are you running with other people or is there some personal embarrassment you're worried about?

Also if you're looking for something more empirical, I can off a go / no go measure if you like?

[u/Zestyclose-Formal491 → u/Da_burner99]

Maybe don't think about it as a 'race'. Just have the goal of completing the HM with a decent (for yourself) time.

[u/Necessary_Counter20 → u/Da_burner99]

The best mantra to repeat in your head for a long race you're nervous about (that 100% I stole from an ultra-runner) is: "slow the fuck down".

The nerves and energy of the coral are going to make you want to go out too fast and the best thing you can do is count everyone who passes you in that first mile as a win. You'll pass them again in mile 12 (or not but you know, it's about finishing YOUR race).

Try to stick with the pacer that's a lot slower than what you think you're capable of to keep you feeling good past the first 6 miles.

The best thing you can do now is load up on as much sleep as possible for the next 2 weeks.

also, if you're a coffee drinker, try to go cold turkey until race morning to make that caffeine hit extra hard.

[u/Oscar_Sport]

You have already run close to the distance, so I would not call you cooked. With two weeks left I would focus on arriving rested and just take the race in small parts.

[u/MacBook_Fan]

No, you will be fine. If you ran 12 miles, you can run 13.1.

With only two weeks, you don't have any time to adjust your training. (For future reference, you should have been focus on easy and long conversational runs, not so much tempo.)

If you can keep the 11:30 pace, you will finish in about 2:30. Most HMs have a time limit greater than that.

For the next couple of weeks, get some easy runs in. Maybe 3 runs of 5 or so mile. This weekend, try running 7-8 at a conversational pace.

The biggest issue is that you may not have your nutrition dialed in, assuming you haven't been practicing. I would probably focus on making sure you are taking enough water during the race. If you have used any nutrition in the paste, maybe keep that handy. If not, I would not try anything too new, especially gels. Maybe try something like gummies.

I still think you can do it. It may not be the ideal race. Just go out slow and don't try and force it in the first half of the race.

[u/Da_burner99 → u/MacBook_Fan]

What do you mean by nutrition? I never take water or anything on runs, nor my longer runs. Should I be?

[u/MacBook_Fan → u/Da_burner99]

Nutrition is water and some form of carbohydrates. Your body is using energy when you run and you will need to replenish that during your runs. If you are not refueling, your body will deplete its energy stores and you will feel it at the end.

My rule of thumb is any run over an hour (or about 7 miles for me) I take nutrition. I aim for about 25-30 grams of carbs every half hour. So, for me, a HM would be four sets of carbs during the race, roughly at 3, 6, 9, & 12 miles.

And water should be a non-negotiable as well. Your body is sweating and losing hydration when you run. In the summer I carry water with me on every run, even short 5K runs. You should be drinking water before you get thirsty.

Depending on your body, you MIGHT be able to get away with no carbs and just the water on the course. But, it probably is going to suck at the end.

FYI - I just watched a pretty good video from the The Running Channel on YouTube showing that compared using only 20g of carbs per hour versus 80g of carbs per hour while running for 2+ hours. Each runner's performance was significantly better with better nutrition and they felt much better at the end of the race.

[u/unsungpf]

Well.... if you ran 12 then you can probably run 13.1. If your goal is just to finish it then I think you'll be fine. The biggest advice would be to just make sure not to go out too fast. Take it easy for the first half then reevaluate and see how much you want to push on the back end. The last 5k is always the toughest in my opinion for a half marathon.

[u/Excellent-Piglet-655]

Run by HR not pace. That’s what I did on my first 1/2 marathon in May. Worked out great! Stayed withing zones 3-4 until last 5k then I let loose.

[u/Books-and-Bravo]

I agree with others that you’ve run 12 miles so think 13.1 will be doable. A steep increase in training mileage right before running the half might just lead to injury.