Sep 20

So now I am training for a better time in a half marathon. Yesterday I ran a 21.32km in 2:53:16. Today I took it easy and only ran 7.28km in 43.26 for a pace of 5:58/Km.

Activity | Duration | Distance | Speed | Energy Burned
Run: 43:26 7.28km 10.6kmph 554c

My plan is to work on getting a better time on running a half marathon (21.1km). I should be able to do 2:30 pretty easy, then I will target 2:15, and then I will train to break 2:00.

Here are some interesting quotes from articles I found when I Googling up Increasing Your Speed For A Half Marathon.

1. Half Marathon Training
“You’ll run your best half-marathon when you’ve reached your highest fitness level… Highest fitness means maximising VO2max and LTRV, developing the lowest-possible running economy, and stimulating your body to handle flawlessly the specific demands of half-marathon racing.”

2. 12 Week Training Program for Half Marathons.
“If you goal is to go under 100 minutes for your upcoming half marathon then it is expected that you are able to run 5km in 22 minutes or 10km in 45 minutes. These times are only a guide, however, if you are not able to achieve them then it is likely that your speed will be a limitation in achieving the sub 100 minute half marathon goal.

If you are able to achieve these times over the shorter distances then with appropriate strength and endurance work you should be able to break 100 minutes for your half marathon.”

3. How to Train for a Half Marathon
“While your heart and lungs may be fully capable of running the 13.1 miles, your leg and core muscles need to be strong enough to support the impact. Also, don’t forget your nutritional needs. Eat a high carbohydrate diet, and remember to stay fully hydrated.”

4. Intermediate Half-Marathon Training Schedule
“So you’ve already run at least one half-marathon (13.1 miles), and now you’re moving on to your next goal: Improving your time. Use this 12-week training schedule (see table below) to help you run a personal record (PR) in your next half-marathon.

To start this plan, you should already be running about 30 to 60 minutes a day, about five days a week.”

5. YOU-CAN-RUN the Reggae Half Marathon Training Program
“Dehydration will also affect your performance. Drinking too much water is also problematic, so here are some guidelines to help you maintain a healthy balance.

Drink 2 cups cool water about 2 hours before competition or training. Follow this by drinking 1 to 2 cups fluid 15 minutes before the run/race.

Drink 4 to 6 oz (1/2 to 3/4 cup) of cool water, diluted fruit juice or sport drink every 10 to 15 minutes during your run or race.

After your run or race weigh and replace every pound of lost weight with 2 cups plain water or sweet-tasting beverage. Avoid caffeine-containing beverages, alcohol and coconut water before and during the race or run.”

6. Common Racing Mistakes to Avoid
“Deliberately run your first mile slower than you plan to run the final one. It’s tough to do, since you’ll most likely feel really strong in the beginning. But keep in mind that for every second you go out too fast in the first half of your race, you’ll lose double that amount of time in the second half of your race.”

7. How Should I Breathe When Running?
“Make sure you’re breathing more from your diaphragm, or belly, not from your chest — that’s too shallow. Deep belly breathing allows you to take in more air, which can also help prevent side stitches.

You should exhale through your mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you inhale more deeply… Try to take three footstrikes for every inhale, and two footstrikes for every exhale.”

8. How Do I Get Rid of a Side Stitch?
“What exactly causes them? When we inhale, our lungs fill with air, which press the diaphragm downward. When we exhale, the diaphragm moves up. If you have some trapped air below the diaphragm, if you’ve eaten right before running, or if you start running too vigorously, your diaphragm may cramp, causing pain under the rib cage on your right side. Contrary to popular belief, drinking before or during running does not cause side stiches…

If you tend to suffer from side stitches, try to avoid eating within one hour of running. Make sure that you always warm up before your runs.

Also, make sure you are breathing in and out through your mouth when you’re running. Breathe deeply from your belly, not your chest. Deep belly breathing allows you to take in more air.”

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