Hi Mark,
Marge is 100% right when by saying dont set yourself a target for your first half marathon. Just enjoy the occasion, and focus on finishing.
Also, try to change one of your midweek runs for some speed training. This will do wonders for your long distance stamina.

Good luck !

Hi Mark I would suggest you only do two hard runs each week, one of them being classed as your long run at easy pace. Intervals are good for stamina but really warm up well beforehand, I do a minimum of 1 mile warm up before even considering intervals also spend some time beforehand doing some quality stretching exercises.

If you are having problems with your calves you will need to find the cause first, this can range from resting to the type of footwear you are using, for example I use gel heel inserts occassionally for some of my easy runs as I find them really comfortable but I have been advised that these may cause calve problems if used constantly, so these are out for races, long runs and speedwork.

A good calf stretch that I would recommend is where you push against a wall with your hands with one straight leg for 30 seconds then follow through slowly bending the knee and hold for a further 10 seconds. Do this on each leg for a minimum of 2 reps.

It used to be 20 second stretches but current thoughts by the experts are that the 30 second stretch is more beneficial.

Hi Marge, i was and i did.

I'm getting back into my daily routine of 03:45 rise, 45 mins aerobics and stretching then out at 04:30 for my run, today just a 10k easy pace run and it's absolutely wonderful in these light midsummer mornings. Back in by 05:30 for tea, toast and GMTV !!!

Maybe less now Penny Smith has left.

Go on you know you want to ....... just think the chirping of the birdies this time of year, and the hooting of the owls in winter.... Can't beat it.

'bout now, zzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

Up now, suited and booted, no birdies chirping or owls hooting but there's ducks quacking. I think I will do 90 mins of weight training instead and do a run later tonight when I get back home.

Must say I enjoyed this summer while it lasted.