Orewa Half Marathon

**Mrs Busa Pete** · 22nd March 2009, 20:25

Is there anyone in kb land that is doing this as i need some advice re training for it.

Wendy

**R6_kid:Me** · 22nd March 2009, 21:12

Talk to kiwifruit about the training.

When is the run itself? I'd be keen on entering too

**vtec** · 23rd March 2009, 03:06

If you want to do it fast, you have to have at least done the distance in training before hand, just not quite at race pace.

If you just want to do it, I reckon you need to build up to at least 2/3rds of the distance in training, so you can just destroy yourself in the last third and get there.

For how much training to do, if you could run every day leading up to it that would be good, but most people will get injured, if you are unfit, start at about 3 days a week, and try to build up to 5 days a week, doing at least one long run. You want to be doing at least a 2-2.5 hour run by the end of your training, the other runs can be recovery (approx 30 minutes) or medium training, slightly faster than your long run but for less time like say 1 hour. Everybody is different, so I can't just give you a schedule without making a full assessment. Try and include a bit of speedwork in there aswell to strengthen your muscles up, cause mileage without speed will make you susceptible to muscle strains as your muscles will get smaller.

Let us know what you are capable of now, and what training you have done so far, and how sore your muscles get etc, how long you've got until the run and I'll try to do you a schedule.

I've got a mate who goes and does marathons off no training, but it's really damaging, he just does it cause he's a nutter. It's not only your muscles and joints that need to be prepared, but also your feet, and chafe areas hhaha.

**Mrs Busa Pete** · 23rd March 2009, 05:34

Originally Posted by vtec

If you want to do it fast, you have to have at least done the distance in training before hand, just not quite at race pace.

If you just want to do it, I reckon you need to build up to at least 2/3rds of the distance in training, so you can just destroy yourself in the last third and get there.

For how much training to do, if you could run every day leading up to it that would be good, but most people will get injured, if you are unfit, start at about 3 days a week, and try to build up to 5 days a week, doing at least one long run. You want to be doing at least a 2-2.5 hour run by the end of your training, the other runs can be recovery (approx 30 minutes) or medium training, slightly faster than your long run but for less time like say 1 hour. Everybody is different, so I can't just give you a schedule without making a full assessment. Try and include a bit of speedwork in there aswell to strengthen your muscles up, cause mileage without speed will make you susceptible to muscle strains as your muscles will get smaller.

Let us know what you are capable of now, and what training you have done so far, and how sore your muscles get etc, how long you've got until the run and I'll try to do you a schedule.

I've got a mate who goes and does marathons off no training, but it's really damaging, he just does it cause he's a nutter. It's not only your muscles and joints that need to be prepared, but also your feet, and chafe areas hhaha.

I'm not running it i'm going to walk but will try to do a bit off running in it as well. I walk every day anywhere between one and three hours aday. My worry is that i will over do it just prier to the walk and burn out on the day if i do to much traning beforehand. I have walked 21 k about a month or two ago.

My goal for this year is to do the Aucklandf Marathon .

**Mrs Busa Pete** · 23rd March 2009, 05:39

Originally Posted by R6_kid

Talk to kiwifruit about the training.

When is the run itself? I'd be keen on entering too

It's on the 5th of April they have a half and a half of a half marathon.

**Mrs Busa Pete** · 23rd March 2009, 09:46

Just incase anyone wants to do it here is a link.

www.orewabeachhalfmarathon.com/

**kiwifruit** · 23rd March 2009, 13:16

Originally Posted by busa pete

Is there anyone in kb land that is doing this as i need some advice re training for it.

I'm not running it i'm going to walk but will try to do a bit off running in it as well. I walk every day anywhere between one and three hours aday. My worry is that i will over do it just prier to the walk and burn out on the day if i do to much traning beforehand. I have walked 21 k about a month or two ago.

My goal for this year is to do the Aucklandf Marathon .

Wendy

You've left it too late to begin specific training for the Orewa Half Marathon event. 12-15 weeks is whats needed, to do the best you can.

You're walking 10+ hours a week at the moment? You'll have no trouble walking the half marathon on the 5th. To be the best you can be on that day, in the short time thats left, i'd advise doing a long (easy) session this sunday then taper ie: have a light week next week (1 or 2 short, easy sessions) so come event day you are jumping out of your skin ready to go.

You say you want to run some as well... are you doing any running at the moment? How much?

Have you got proper shoes? (Ones that have been fitted to your gait, not just off the shelf).

If you are new to running take your time. I wouldn't advise ANY "fast" running for at least 6 months. Its all about building a base slowly by doing long, slow, easy runs. Once you have built this base you can add speed sessions few weeks before an event. I follow Arthur Lydiard's techniques, i'd recommend reading some of his writings, most notably "Run : the Lydiard way".

http://search.aucklandcitylibraries.com/?q=lydiard

Also "Complete or compete : half marathon", amongst others, by Jon Ackland.

http://search.aucklandcitylibraries....=jon%20ackland

**Mrs Busa Pete** · 23rd March 2009, 13:37

Originally Posted by kiwifruit

You've left it too late to begin specific training for the Orewa Half Marathon event. 12-15 weeks is whats needed, to do the best you can.

You're walking 10+ hours a week at the moment? You'll have no trouble walking the half marathon on the 5th. To be the best you can be on that day, in the short time thats left, i'd advise doing a long (easy) session this sunday then taper ie: have a light week next week (1 or 2 short, easy sessions) so come event day you are jumping out of your skin ready to go.

You say you want to run some as well... are you doing any running at the moment? How much?

Have you got proper shoes? (Ones that have been fitted to your gait, not just off the shelf).

If you are new to running take your time. I wouldn't advise ANY "fast" running for at least 6 months. Its all about building a base slowly by doing long, slow, easy runs. Once you have built this base you can add speed sessions few weeks before an event. I follow Arthur Lydiard's techniques, i'd recommend reading some of his writings, most notably "Run : the Lydiard way".

http://search.aucklandcitylibraries.com/?q=lydiard

Also "Complete or compete : half marathon", amongst others, by Jon Ackland.

http://search.aucklandcitylibraries....=jon%20ackland

Thanks for that i have decide not to do any running as i havn't done enough at this piont and i don't want to hurt myself before orewa.

I got my shoes from shoe science in conjunction with a piodiatrist.

I will look at getting those books and reading them. I do have to be carefull though because the last time i tried to run in ended up with stress fractures in both ankles and had to have plaster on both but i still want to try and do some running.

**YellowDog** · 23rd March 2009, 13:42

Hey Wendy, I have done heaps of these. If you are already able to do 3 hours, you will be just fine. If you want to step up the walking to around 4 hours, you will be absolutely safe. Just make sure you don't do any training (or no more than 30 mins) for at least 3 days before. It is very important to schedule this rest break to allow your muscles much needed rest to recover from the training. You will be fine. The comradery with the fellow competitors will carry you around. Enjoy it and have fun!

**kiwifruit** · 23rd March 2009, 13:47

Originally Posted by busa pete

Thanks for that i have decide not to do any running as i havn't done enough at this piont and i don't want to hurt myself before orewa.

I got my shoes from shoe science in conjunction with a piodiatrist.

I will look at getting those books and reading them. I do have to be carefull though because the last time i tried to run in ended up with stress fractures in both ankles and had to have plaster on both but i still want to try and do some running.

Pleasure.

Yes, just do what you know for owera then venture further toward running, as you feel able to, after. Be sure to taper next week tho, to be peaking for owera.

Good! (shoes)

Good, yes, start out very gently, run on the grass if possible. Its all about time, forget the distance.... think of your runs as "15 min" rather than "2km" etc. Always listen to your body, for example if you feel tired but you'd planned a run... stay home... its better to under train than over train. Over training leads to injury. Injury bad.

If you need any more advise or what ever let me know! I've not been running long myself, couple of years, but have a great friend that i train with who has been running for 45 years (and ran with Arthur Lydiard!).

**vtec** · 24th March 2009, 10:12

Originally Posted by kiwifruit

You've left it too late to begin specific training for the Orewa Half Marathon event. 12-15 weeks is whats needed, to do the best you can.

You're walking 10+ hours a week at the moment? You'll have no trouble walking the half marathon on the 5th. To be the best you can be on that day, in the short time thats left, i'd advise doing a long (easy) session this sunday then taper ie: have a light week next week (1 or 2 short, easy sessions) so come event day you are jumping out of your skin ready to go.

You say you want to run some as well... are you doing any running at the moment? How much?

Have you got proper shoes? (Ones that have been fitted to your gait, not just off the shelf).

If you are new to running take your time. I wouldn't advise ANY "fast" running for at least 6 months. Its all about building a base slowly by doing long, slow, easy runs. Once you have built this base you can add speed sessions few weeks before an event. I follow Arthur Lydiard's techniques, i'd recommend reading some of his writings, most notably "Run : the Lydiard way".

http://search.aucklandcitylibraries.com/?q=lydiard

Also "Complete or compete : half marathon", amongst others, by Jon Ackland.

http://search.aucklandcitylibraries....=jon%20ackland

I used to train to Arthur Lydiards format aswell, but most people get injured when doing lots of distance with no speed/strength work. My muscles were superfit but prone to straining. I think you need to incorporate some speedwork as you develop your mileage.

**Grahameeboy** · 24th March 2009, 10:23

Originally Posted by vtec

If you want to do it fast, you have to have at least done the distance in training before hand, just not quite at race pace.

Not true...Wendy could get upto 8miles and that would be okay. You do not have to do a full marathon to finish..I never did more than 18 miles training and that was not until the last 3 weeks. Then I would down train the week before

For how much training to do, if you could run every day leading up to it that would be good, but most people will get injured, if you are unfit, start at about 3 days a week, and try to build up to 5 days a week, doing at least one long run. You want to be doing at least a 2-2.5 hour run by the end of your training, the other runs can be recovery (approx 30 minutes) or medium training, slightly faster than your long run but for less time like say 1 hour. Everybody is different, so I can't just give you a schedule without making a full assessment. Try and include a bit of speedwork in there aswell to strengthen your muscles up, cause mileage without speed will make you susceptible to muscle strains as your muscles will get smaller.

3 training days a week would be fine with some cross training, like bike.

Let us know what you are capable of now, and what training you have done so far, and how sore your muscles get etc, how long you've got until the run and I'll try to do you a schedule.

That is a worry based on your advise so far...sorry dude

quote]

**kiwifruit** · 24th March 2009, 10:30

Originally Posted by vtec

I used to train to Arthur Lydiards format aswell, but most people get injured when doing lots of distance with no speed/strength work. My muscles were superfit but prone to straining. I think you need to incorporate some speedwork as you develop your mileage.

Depends how fit you are. I'm more prone to injury during speed sessions and i think most people would be the same. Speed work, and only a small amount, 3-4 weeks from an event, after a solid 6 months of nothing but LSD if you've never run before, iHmo.

Opinions differ and people can take what they will from these differing opinions and form their own training procedures. As long as one listens to one's body, warms up, stretches, eats well, recovers well etc etc its all gravy.

**Grahameeboy** · 24th March 2009, 10:34

Originally Posted by kiwifruit

Depends how fit you are. I'm more prone to injury during speed sessions and i think most people would be the same. Speed work, and only a small amount, 3-4 weeks from an event, after a solid 6 months of nothing but LSD if you've never run before, iHmo.

Opinions differ and people can take what they will from these differing opinions and form their own training procedures. As long as one listens to one's body, warms up, stretches, eats well, recovers well etc etc its all gravy.

Yep all very well reading Lydiards way but we are all different. Some of us have a neutral gait which is great, some do not which affects injury etc....old saying..you run your own race...at the end of the day Wendy will finish and is as strong as the winner but just not as fast...

There is actually no need to stretch before...just warm up...if you are not fit and don't stretch properly you are in danger of damaging the Golgi Tendon Organ...many people do a warm up at the gym and then stretch...they then cool down before the hard excercise...so they then start say weights when the body has coooled down...you only have too stretch afterwards

**kiwifruit** · 24th March 2009, 10:37

Originally Posted by Grahameeboy

Yep all very well reading Lydiards way but we are all different. Some of us have a neutral gait which is great, some do not which affects injury etc....old saying..you run your own race...at the end of the day Wendy will finish and is as strong as the winner but just not as fast...

correct, see my point about taking pieces of relevant advise from differing opinions and forming your own fathoms, etc