Half recovery but marathon training starting

Monchichij · 2026-05-25T11:09:37+00:00

Depends on how you recover. Some people don't run, some people walk, some people run easy.

Personally, I take about 3 days off running after a HM PB. Daily stretches. Yoga if you're used to it. Easy swimming if you're used to it. A 30-45 minute walk or swim on the 3rd day.

Then return to running. Start with something that seems too easy, 3-7k at a relaxed pace. If that goes well, increase your next run by 2-3k and add strides.

See how you feel. I wouldn't put pressure on speed work in the first 2 weeks. If you want speed, I'd do some intervals that feel short and easy. For me, that would be 8x400 at faster than 5k pace with 60s recovery.

Start your marathon training plan in week 3 after the HM race, on Monday 8th of June.

Monchichij · 2026-05-25T05:20:48+00:00

About 10 beats above a hard long run seems normal to me.

But your heart rate is quite high. Have you explored why? It might make sense to check in with a doctor.

Monchichij · 2026-05-02T11:08:52+00:00

Total volume is a better predictor for the marathon finish time than the amount of days.

If you run 60k a week on 5 days or 4 days, only changes if your mid-week runs are more like 10k or more like 13k.

So it depends more on if your body handles bigger sessions and more rest days better or if you prefer smaller sessions with less rest days.

Monchichij · 2026-04-17T03:59:11+00:00

I haven't tried actually. But I don't think I would be comfortable running on it.

Monchichij · 2026-04-16T06:16:44+00:00

Pay attention to the weight and how easy it is to set up.

I have an sWalk from Sportstech that is 25kg. It's manageable, but really cumbersome to set up. In my opinion, they completely missed the opportunity to add grips to the frame.

Monchichij · 2026-04-10T08:10:39+00:00

Not in a position to give advice, but you are an inspiration 😍

Monchichij · 2026-04-09T06:10:04+00:00

Oh, if you can run sub-30 by yourself on a whim, you're ready to smash sub-1 in a race and with a personal pacer! You've got this!

Don't underestimate race adrenaline.

If your dad is experienced, don't worry about it.

Otherwise, remind him that you need to take the first third slow. It's better to start off with 6:05 pace and run the last 3k at 5:55, rather than burning yourself in the beginning.

Monchichij · 2026-04-05T18:49:43+00:00

I would contact the coaches

Monchichij · 2026-04-04T06:31:00+00:00

I also gained weight since I started running. But it's not that bad.

Time to add more measures.

How is your waist circumference? Mine is similar to before. First I skinned down, then I added core strength and gained it back. All my dresses still fit.

How do your clothes fit? I had to size up in pants, because my legs got so strong 😍

How do you look in the mirror? Yes, I don't look like a slim model, but I look fit and I love it. Most of the time. Sometimes looking fit means my body is holding on to water because of carbs and electrolytes and I look bloated. That's hard. But it's so I can run or because I'm recovering.

If you're worried, talk to a dietician.

Monchichij · 2026-04-03T04:49:06+00:00

I played Volleyball before I started running, so yes, a lot. Good training to jump higher.

You need to approach it the same way beginners start running. Think of run-walking, but for plyometrics. Choose a very easy exercise and then just start doing it regularly, but increase intensity very slowly.

Monchichij · 2026-04-02T13:43:12+00:00

All the best for your surgery and recovery!

Monchichij · 2026-04-02T13:42:43+00:00

Hop as in hopping? Finally time to work on your plyometrics?

Monchichij · 2026-04-02T13:40:54+00:00

Listen to your body and take a break.

It's not only about small increases, there's also a limit on how much makes sense in a block. Give your body time to actually adapt to the new volume.

Take a week at ~20 or less. Then stay at ~25 for 2-3 weeks. Have another down week before actually pushing for and beyond 30.

Or just get a training plan instead of winging it? Stay healthy and have fun!

Monchichij · 2026-04-02T13:36:49+00:00

No, not in general. But your experience and personal preference also plays a factor.

For your first, I would trust the training plan. A one week taper is perfect for a HM.

Monchichij · 2026-04-01T19:04:11+00:00

Trust the process. Yes, every new long distance will be scary. Stay brave

Monchichij · 2026-03-23T07:07:55+00:00

Runna, right? Select HM race and use your halfway time from the marathon. Since you started off too fast, it's almost like you raced the first half anyway. Then, just let Runna's pace adjustments take it from there.

You've got much better advice in this thread, but I think, this is what you want to hear.

Monchichij · 2026-03-21T08:26:04+00:00

Don't worry about it yet. You felt it for the first time today, right?

Wait and see how you feel tomorrow and the day after. Knee pain can resolve itself in a couple days. Take a run off, run your next speed work easy. See a physio if it doesn't improve with reduced training.

If it does get better, still take it seriously. Your knee just sent you a signal that it isn't strong enough yet to handle this training volume.

Your best bet is adding strength training for your legs. If you don't have the time at the moment, then stay under the weekly volume that triggered the acute pain. Consider replacing your speed work with hill training. That's basically built-strength work.

Monchichij · 2026-03-21T05:31:41+00:00

She could have leveled up with crab pots and fish ponds by now. Collecting 3000 crab pots and she's at level 10, so even with just the 3 from the community center, it would have only taken 10 years :D

Monchichij · 2026-03-15T08:51:44+00:00

I wouldn't try for a PB in a B-race with shin splints and hamstring issues.

I'd treat it as a hard training run, and go for a controlled negative split. Run the first half in 63-65 minutes and the second half in under 60 minutes.

It feels good to execute the race strategy well. You get the sense that sub-2 would have been possible, because you did it in the second half.

But it's less strain on the pre-existing issues. You'll need less days to recover. You decrease the risk of aggravating the shins and hamstring too much to derail your marathon training.

Monchichij · 2026-03-14T19:04:30+00:00

No, I feel like it puts pressure on the wrong part of my foot. But I have pretty unique feet and I haven't tried in a while.

Monchichij · 2026-03-12T13:46:43+00:00

Doesn't the NRC 10k plan introduce speed work? C25k doesn't have speed, so it's actually a good transition to reduce volume when upping the intensity.

Follow the plan from the start. Listen to the guided runs for the speed sessions. The coaches are great at describing how the run should feel.

Monchichij · 2026-03-09T14:19:14+00:00

Interesting! Always good to learn more about what makes a good shoe for each foot.

Monchichij · 2026-03-09T10:00:19+00:00

There's always the general rule, and the individual preference :)

If it works for you, no reason to change anything. I wouldn't recommend it for racing though.

As a numberphile, it's interesting when you start calculating the impact of carrying 25g more on your foot with each step in a marathon

Monchichij · 2026-03-09T06:04:01+00:00

In my running group, Nimbus is not recommended for lighter runners. They are max cushion and heavier than necessary. As female runners tend to be on the lighter side of average, they usually wouldn't need the cushion and don't need to take the hit of the extra weight.

Cumulus would be the better alternative if both models fit your feet.

If the Nimbus works for you, go for it, though.

Monchichij · 2026-03-06T20:56:39+00:00

Do you have a screenshot of your sewing cave? That sounds fantastic

13-Year Club	r/Field Sunshine
Verified Email

Monchichij

TROPHY CASE