Beginners and Beyond

123

Is 11 Miles Enough... Now talking about Elevation gains and how my area has made me a wimp... (Read 153 times)

FreeSoul87


Runs4Sanity

    Okay, to make things short and sweet you can check out my training plan.

    My question is: Is 11 miles as your longest run before your HM enough? 

    This year my goal is to increase mileage while remaining injury free, and so I have been trying to give myself 2-3 weekend LRs of the same mileage before increasing it up another mile. So far I've done three 9 mile long runs, this past weekend I had a 5k race and only managed 5 miles total. This coming weekend I am increasing my long run to 10 miles, two weeks from this weekend I have a 10k trail race, I do plan on running 4 miles after that to make 10 miles that weekend. The weekend after that I will be increasing my LR to 11, then I have another race the following weekend, a 7k so I hope to run an easy 5 miles afterwards. The following weekend will be another 11 miles, 2 weeks before my HM so the weekend afterwards I am going to do 8 miles.

    I kind of feel like my little races are getting in the way of safely increasing my LRs to prepare for the HMs, so I am scared that 11 miles won't be enough..... I like my races though, and I don't want to give any of them up.  Almost a month following that HM is another HM then I have the summer to get used to 10-12 mile runs before my first Fall HM in October.

     

    Basically my question is whether or not 11 miles is a long enough run before taper begins for a HM.

    *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

    PRs

    5k - 24:40 (7:57 min/mile pace) 

    10k - 54:39 (8:48 min/mile pace)

    15k -1:24:04 (9:01 min/mile pace)

    13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

     

    Awood_Runner


    Smaller By The Day

      Before I give any advice, I should point out that I've only run 1 half marathon.  I've only read one running book.  Basically, I'm no expert.

       

      I don't think the distance of your long run is going to be the limiting factor.  I think that if you can run 11, you can run 13.  My concern would be that you're trying to avoid an injury, and your schedule's mileage is pretty heavily weighted toward the long run.  Then again, Hal Higdon's plans seem to do that, and a lot of people use them.

       

      Hopefully some others will jump in on the topic.

      Improvements

      Weight 100 pounds lost

      5K 31:02 Sept. 2012 / 23:36 Sept. 2013 (Same Course)

      10K 48:59 April 2013

      HM 2:03:56 Nov. 2012 / 1:46:50 March 2013

      MARATHON 3:57:33 Nov. 2013

      FreeSoul87


      Runs4Sanity

        Before I give any advice, I should point out that I've only run 1 half marathon.  I've only read one running book.  Basically, I'm no expert.

         

        I don't think the distance of your long run is going to be the limiting factor.  I think that if you can run 11, you can run 13.  My concern would be that you're trying to avoid an injury, and your schedule's mileage is pretty heavily weighted toward the long run.  Then again, Hal Higdon's plans seem to do that, and a lot of people use them.

         

        Hopefully some others will jump in on the topic.

         

        I try to adjust what I can, I dropped my 2nd easy run back for the moment though I might pick it back up to 4 or 5 miles, and then either during the week of the 2nd 10 miler I'll increase my tempo to 7 miles but I'm just basing everything on how I feel.

        *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

        PRs

        5k - 24:40 (7:57 min/mile pace) 

        10k - 54:39 (8:48 min/mile pace)

        15k -1:24:04 (9:01 min/mile pace)

        13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

         

          Yes, I think 11 miles is enough for your longest run, especially if your total weekly mileage is around 25.

           

          The only reason you might want to run longer is for the confidence boost before your half (is this  your first?) but it isn't necessary.  You would be better off adding more easy mileage during the week, either on to one of the other easy run days or adding another day.

          Nakedbabytoes


          levitation specialist

            Six of one, 1/2 dozen of the other.

            My full plan(Pfitz) has my longest runs being 22 miles, well short of a full for sure. Now granted, I do between 20-22 mile LRs each Saturday for nearly 2 months straight before taper, along with mid/long range runs of 15 each Thursday as well. So I have a decent base of 55 mpw for a few months running up to toeing the line. But still, have I ever run 26.2 in my life, no. Am I worried about that....yes. The reason the Pfitz plan doesn't go up to the full mileage of the race is because I guess there are studies or whatever that suggest injury rates to benefit of miles starts to go down once you get to a certain % of longer run race mileage(marathons, ultras, ironmans, etc).

            From a sheer running comfort standpoint though, I wish I did. And if I was putting in another year before running a full, I would. I think it is a confidence booster. It lets you have a better idea of pacing. I notice the more I run a set mileage, like say I always run AT LEAST 3 miles in every workout.....the better I get at running 3 miles! Now I wouldn't want to run a marathon distance everyday(and that would be dumb for recovery and injury potential) but I certainly would want to run that mileage once a month if I was serious.

            But that is just me.

             

            At 50mpw, I feel adequately prepared for a good HM since I run two basically every week. But a full, I still feel inadequately prepared even at 22 mile LRs, following a plan. Why race something you have never ran before? That just seems......not smart.

              For me, total weekly volume is more important than emphasizing the long run.   I do much better recovery and injury wise if I keep my long runs under a certain % of my total weekly mileage.

               

              Some need the confidence of running that full 13 before their race, and that's cool, I just didn't find it necessary at all when I ran my first half.  My longest run before that had been about 10.5 and I had no problem running 13.1. It was kind of fun as I hit the mile markers after 10 knowing I was running my longest run ever.

              GinnyinPA


                You might try to increase the total volume that you run, either by increasing the length of your short runs or adding another day of running.

                Luke79


                  FreeSoul...that is precisely what I'm doing.  I just ran 11 miles yesterday, a distance PR for me, and I have my first HM this Sunday.  I'm fully confident that it will be sufficient.  Total weekly mileage and quality runs come into play just as much as the distance of your longest run IMO.

                   

                   

                   

                   

                   

                   

                  FreeSoul87


                  Runs4Sanity

                    Okie dokie, I just wondered because the training group I was with last summer, and 2011 summer did their final high mileage LR at 12 two weeks before the HM, so I was curious and concerned. I do enjoy my long runs the most, but I think I also enjoy the tempo runs too. Right now I like my 2 weekly easy runs around 5 miles, with my tempo run around 6 though I do plan on increasing it to 7 the week before my 2nd 10 mile LR. Honestly I would/will be pleased when my LRs are anywhere between 10-13 miles, my tempos between 7-8 and my easy runs 5 or 6 (the day after LR at 5, and the easy run 2 days before the LR at 6).  And then, AND ONLY THEN after doing that for a few months will I try to add an extra day, it all depends on BOSS lol. Right now, Gods & Goddess of running be willing, I am doing well at 23-24 mpw  but hope to starting hitting 25 by next week.

                    My goal is 30-35 mpw but I am in no hurry to rush that, as I fear injury. I am happy with my training plan reaching 30 mpw by the end of this year if all goes well, then next year I will bring the BEAST into the 30-35 mpw range!!! Cool (Don't ask about the beast part, I need coffee).

                    *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

                    PRs

                    5k - 24:40 (7:57 min/mile pace) 

                    10k - 54:39 (8:48 min/mile pace)

                    15k -1:24:04 (9:01 min/mile pace)

                    13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

                     

                    FreeSoul87


                    Runs4Sanity

                      Yes, I think 11 miles is enough for your longest run, especially if your total weekly mileage is around 25.

                       

                      The only reason you might want to run longer is for the confidence boost before your half (is this  your first?) but it isn't necessary.  You would be better off adding more easy mileage during the week, either on to one of the other easy run days or adding another day.

                       

                      Nope, my third HM over all, but first one with no injury and no pregnancy........... I do have about 2 months until then though lol.

                      *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

                      PRs

                      5k - 24:40 (7:57 min/mile pace) 

                      10k - 54:39 (8:48 min/mile pace)

                      15k -1:24:04 (9:01 min/mile pace)

                      13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

                       

                        In my first half marathon, my longest run was 7 miles and I'd only done that once.  I won't say I finished strong but I did finish. The amount of running you have done over the last six months matters much, much more than the length of your longest run.

                        Short term goal: 17:59 5K

                        Mid term goal:  2:54:59 marathon

                        Long term goal: To say I've been a runner half my life.  (I started running at age 45).

                          Oh yeah.  And don't use multiple exclamation points.  Joking

                          Short term goal: 17:59 5K

                          Mid term goal:  2:54:59 marathon

                          Long term goal: To say I've been a runner half my life.  (I started running at age 45).

                          FreeSoul87


                          Runs4Sanity

                            Oh yeah.  And don't use multiple exclamation points.  Joking

                             

                            Haha, sorry. The last 6 months I have done 388 miles, by the time my April Half will be here....  Just a bit over 400 miles.

                            *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

                            PRs

                            5k - 24:40 (7:57 min/mile pace) 

                            10k - 54:39 (8:48 min/mile pace)

                            15k -1:24:04 (9:01 min/mile pace)

                            13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

                             

                            sirdizzy


                              Sure you can survive on a half with just a 11 mile long run (almost all new marathoners survive a marathon with most likely there longest run ever being 20 miles).  The question is how well you will do with only a 25mpw average and just an 11 mile long run not if you will survive (I survived my first one with my longest ever being 10 and your far better trained than I was for my first).  Its your first you can learn from it and then when your ready for your next you can do more miles and be better prepared.

                              FreeSoul87


                              Runs4Sanity

                                Sure you can survive on a half with just a 11 mile long run (almost all new marathoners survive a marathon with most likely there longest run ever being 20 miles).  The question is how well you will do with only a 25mpw average and just an 11 mile long run not if you will survive (I survived my first one with my longest ever being 10 and your far better trained than I was for my first).  Its your first you can learn from it and then when your ready for your next you can do more miles and be better prepared.

                                 

                                Heck... now that I think about it, my longest run for my first HM back in 2011 was 10, I didn't go on the 11 miler because it suddenly went from 50 something to 40 with icey rain and since I was pregnant I didn't want to risk getting sick. I survived that one no problem (my bladder almost didn't). And then last year for my 2nd HM, my longest run again was 10, of course that was because I had injured myself, and what should have been the 11 mile long run was a 9, then the weekend later was the 8 miler before the weekend of the HM. I guess I am freaking out over nothing...Smile Woops

                                *Do It For Yourself, Do It Because They Said It Was Impossible, Do It Because They Said You Were Incapable*

                                PRs

                                5k - 24:40 (7:57 min/mile pace) 

                                10k - 54:39 (8:48 min/mile pace)

                                15k -1:24:04 (9:01 min/mile pace)

                                13.1 - 1:56:38 (8:54 min/mile pace) Sub 2 hours!!!

                                 

                                123