To any of our "experienced" 1/2 marathoners, I was wondering if you could share any thoughts or advice for those Half Wits who will be running their first 1/2 marathon?
For me, the 1/2 marathon is a great distance. You have to put in the time to train for a race of this distance, but it is not so all-consuming like the training for a marathon. You have a real sense of accomplishment after the race, but you are not so wiped out that you cannot go out and celebrate that evening!
The biggest key for me on 1/2 marathon race day is to not go out too fast. It is very easy to get caught up in the crowd and excitement on race day and take off faster than you should. Remember, 13.1 miles IS a long way, and you want to save your self for the last quarter of the race.
Don't worry about my pace times in relation to your running, but my best 1/2 marathon came when I ran the first two miles at almost a 10:00 minute pace which helped me to run the last three miles at 7:50 pace.
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In the process of training for a long distance race you got to find out what works for you. Every weekend you will have some sort of long run. So, the best way to prepare for the big race is to practice for the big race every weekend.
Take notes. What did you eat the night before or your pre-meal before your long runs? Did it help keep your energy stores up? Practice what gel/gu or any energy supplementation works for you and when to take it. Most of all as Tim suggested, practice your pace intervals. Whatever your pace is, dont deviate. If you feel good near the end then GO FOR IT! Youll know cause the body will be talking. Buy a cheap $15-20 sports Timex lap watch to practice your pace. It'll be the best investment you can make for your big race.
One of my biggest mistake in preparing for a long race is going at it alone thinking you know what to do.
Believe me, I've ran my first 6 miles, 1/2 marathon and full marathon all by myself in training and thought I was smart. I thought if you put your foot forward, the other will follow and rest will take care of itself. So, all I'm saying is ask questions. I sure wish I did but I was to stubborn and made a lot of mistakes. Don't do what I did.
Dont be a Chuck! :P
My hats off to you all for joining this program. I sure wish I had this when I first started to run a few years back. My sports doctor bill would've been a lot less. - LOL
OK. Let's not get so technical. My first rule is to approach race day as a celebration of all your hard work. You've done your training, you've logged the miles. This is the big dance. The party. Buy a new running outfit, schedule a post-race pedicure and massage and relax and enjoy yourself. That way, regardless of your time you'll have fun.
Life is short. Live well. Run fun.
Ease into the first 10k. Get comfortable, get into a groove. Then the second 10K start focusing on someone in front of you and work on passing that person. Personally, I like to find the perfectly toned skinny "you know what" in the way too short shorts and tell myself I'm stronger and better and I can pass her. Pass her and find another.
Then if you have anything left that last 5K pick your pace up a little and then gut it out the last mile. I like to think about it being less than a big loop around Washington Park.
Inevitably I see someone with a disability who is happily enjoying themselves when I'm cursing my two good legs the last few miles of a race. Dig deep and be thankful that you can run at all.
Be happy with your acccomplishment whatever it is. Finishing is awesome!
Hey you guys LISTEN to Wendy. She really "GETS IT"!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I have a question about gel/gu,is it the distance that decides when is best to use it or what? I have never tried it but hear alot of good from runners.
I think most gels (Gu, PowerGel, etc...) say they should be consumed every 40-45 minutes of activity. I personally think that is a little much, but each runner should experiment to find what is right for them.
I used to consume more gel than I do now, but I think over the years I have come to realize what is best for me. Too much gel and liquid sloshes around in my stomach and that is not a good thing for me. I prefer to err on the side of too little rather than too much, but again, that is my preference.
Wendy has some good insight on this. She used to "gel" all the time and now she doesn't use much at all.
For a half marathon, I would probably do one gel, around the eight mile mark, depending where the water stops are located.
It is important that you consume the gel with water. If you don't you will be wishing you had!
For large races such as Indy, they usually have gel at a certain spot on the course. For the Lincoln Memorial, you will have to carry it with you.
The key is trying it in training.
I don't think you need it for our 10K this weekend, but next week's 11 miler you might think about trying a couple gels to see how they work.
I keep seeing references to people who eat gummi bears instead of gels or gu. Have to admit that it sounds kind of tasty...has anyone tried these?
In regard to gu and gummies I offer the following. During my first half marathon I think I did about 6 Gu packets. Yes, 6. I think more than anything it gave me confidence that I could keep my body moving for that long. (Gee I wonder why I gained 10 pounds training for a marathon!)
After two marathons and a half dozen or so 1/2 marathons I have determined that I'm better off getting your body used to running with a little breakfast in you. I eat a bowl of oatmeal with a banana and soymilk before any run. That gives me enough fuel to do anything less than marathon. I usually just do water on the course and maybe one small cup of gatorade about 1/2 way.
And trust me - I am an eater and a carbaholic. But I also have an iron gut.
So, if you can't handle that much in your belly I recommend a gu at the 10K and then the 9 or 10 mile mark during the half. It takes about 15-20 minutes to kick in so keep that in mind. If you're going to gu, you need to gu before you need it.
In regard to gummy bears and such
... I tried the Jelly Belly sport beans during the 10 mile frostbite with a serving before the race and then at the half way point. I felt like I had a rock in my gut and tasted them the rest of the day.
I have tried the Clif Shot cubes which are like gummy bears or jujubees. Those were better.
Bottom line if you're going to do more of a "food" type thing during the run I think the smaller the portion the better.
For me the food stuff doesn't really work for me unless I'm doing a 15 mile or more run.
But your favorite snack may provide a comfort factor that will help you mentally and emotionally. And believe me those are at least 2/3 of the equasion.
Gu up!
I'm concerned about the 11 miles on Saturday. I've never ran more than 10. I missed out on the 9 miler during the blizzard. I've been running about 20 miles a week, but rarely more than 6 at a time. Should I do another long (6-10 mile) run before Saturday???
Help? :-)
Dan T
Dan:
While it might seem like a big jump, you can do this. With this large a group, you will have someone running with you the whole way on Saturday.
Don't go out too fast and feel free to slow down if you feel like you are extending yourself. If you need to walk, then walk. I have done that plenty of times.
Stop at the water stops, drink some fluids, and catch your breath.
I know this can seem like a daunting task, but this is exactly why the group concept is a good thing. You can do a lot more with all these Half Wits around.
Don't get yourself physched out. Just show up and put one foot in front of the other. Before you know it you will have run 11 miles.
And I would not put in a "long" run before Saturday. For one, it might be a lot harder to put in that distance if you run it by yourself. Also, the week to recover between long runs in important. Follow what is on the training plan and you'll be good!
Hope that helps. Let me know if you have any questions or further concerns.
I love reading others concerns,comments and worries. I always come across something I wanted to ask and things that are good to know.This has helped mentally make the distance fun.
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