I thought I would write a technical report for the Bridge to 10km.
After yesterday i am so glad I am part of these forums as I think that is what kept me safe yesterday. We exchange information and share views and in the nearly three years I have been doing that I have learnt so very much. That information comes out with me each and every run.
A HM deserves a bit of respect. I'm not bigging myself up or anything but I saw so many people in distress yesterday and I wondered how much of it was equated to overhearing conversations in my pen about how some had drunk too much the night before or hadn't trained for it. I was in the last pen as usual I know that's exactly where I should be but I could tell there were quite a few in my pen because they were not prepared.
My prep as you know started from November when I placed my entry. The real training started in Feburary after the Winter run. I built up slowly and listened to my body. When a sinus infection caught me in April I took the time off I needed, knowing I had been doing all the hard work and it wasn't going to make too much of a difference.
Last week I started to cut things back I just did 2 5km runs and 1 5km speed walk.
I wore all my outfit and suncream in the early week run and it was fine. Then the weather forecast changed. It was going to be so hot so I ordered some new shorts (I seem to of lost my old ones) and went out in 19 degree heat in shorts and suncream. The shorts were fine but the suncream had lost its potency so I had to buy new. After the heat of yesterday I am so glad I bought some fresh stuff of I would of burnt like crazy. I got Amber solair Sports factor 50. It worked really well but I still got a little pink tinge even with that.
I've been reading about races and events and there is a school of thought that the best day to have your big carb load is two days before. So Friday I ate my biggest meal and then rested Saturday. I tried to do the 60% carb ratio but the best I can mange is 50% but I make sure I hit that. I also have read that it is good to take electrolytes the day before your event as well so you have a good balance before you start. I use high five Zero.
Saturday night was a bad night sleep as usual. I never sleep well before an event. Up at 5.50 am. I am used to my breakfast as I eat it everyday, some might find it too high fibre. Brown seeded toast x2, butter, my own home made beans (black beans, sweet potato and tomatoes) and a poached egg, followed by a cup of coffee It all went down a lot better than I was expecting at that time.
Slathered myself in suncream and got dressed. As usual three trips to the ladies before I walked out the door.
On the tube an hour before my event I had a cereal chocolate bar from decathlon that has 19g carbs in it.
So on Sunday before my event I had had 62g of carb, 21g protein and 555kcal.
We were told the day before the event more water stations had been added and an extra two sport drink stops. I decided that the organisers know best so if they thought extra electrolyte drinks were needed for the day who was I to think I knew better. I made the decision to have the lucozade sports drink even though It had been a long time since I had run with it. I had around 2.5 bottles of the stuff and then it felt like it was sticking to my throat it is so sickly sweet. By the time I threw away my last bottle I was around 17.5km so I knew I had some replenishing stuff in my backpack at bag drop after I had finished.
I ate my dried mango all the way round about every 2.5km. They had a jelly baby stop as well with four lovely jelly babies in so I had them.
As soon as I finished I ate another chocolate cereal bar, my banana and a 50g portion of SIS Rego protein drink. (This is the only time my kidney guys have said I can have protein supplements).
So there you have it the technical side to a HM for me. I only ever write about what works for me if there is anything In the report that helps you then I'm happy but always if your training for a event trial lots of things out for yourself and find out what works for you so when you come to event day you are comfortable with your decisions.
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Realfoodieclub
Graduate10
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14 Replies
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I feel like I'm a million miles from thinking about running in anything like this, but in reality I suppose we could all get there, and you're definitely modest about your achievements in reaching this point (as is everyone else on here), this makes it feel all the more achievable... As you say it's amazing to know the advice we share on these forums can lead to a safer run - and I'm very glad to hear you felt safe and in control during your super-sunny HM. Your triumphant expression in the pics probably reflects that feeling of being in control. Super congrats! And happy well-deserved rest/recovery runs over the next few weeks.
Hehe I remember reading ju-ju- and misswobble accounts of their first HM marathons and thinking I will never be able to do that, I was struggling to get up to 5Km, I had been stuck at under 5 km for over 6 months. then I found my feet and I was off. to me there are three types of runners, Speed, distance and then the lucky blighters who can do both. I'm a distance girl. sometimes it takes us a while to find out which one we are, but when we do watch us go - literally.
I can imagine that for a HM you need to be applying your suncream quite close to your start time for it to have a chance of still being effective by the finish, especially with the extra challenge of sweat (although presumably a 'sport' variety is intended to cope better with that)
Thanks for giving us the different layers on different forums RFC, very interesting.
Thanks. Good point. I Just read the can again, it states before sun exposure and apply after swimming and toweling. I wouldn't of had time to put it on when I got there as I had to run to my pen after bagdrop then they had us standing there for 30m min. I guess I must of put it on around 2 hours pre event but my skin was exposed from 8.30 onwards. I must admit I have been very impressed by it as normally I burn quite easily. I didn't even feel like this was on and I now have a brown face not red at all. it says sweat proof, very water resistant and allows skin to breathe. Only downside £9. But after Usain_Balti i experience happy to pay it.
Such an interesting post RFC. You clearly thought about your nutrition and hydration very carefully before the race, as well as your skin protection and clothing. It was obviously time well spent, because you finished safely and in a good time, especially considering the conditions. Preparation is everything - you can't wing it in a HM.
I'm going to show my husband this post. He just "wings" everything but I fear it is getting to the stage he's going to get caught out. Thank you for sharing. Well done again - it's just as impressive reading the alternative perspective ☺
Firstly a big well done for completing your HM, that's a great achievement! Time to relax for a few days? That was an interesting read RFC, thank you. I am intending to do a HM this year all being well, and your post has given me food for thought (now there's an unintentional pun) on diet leading up to an event. I have done the GSR 10 miles last year and will do it again this year but the HM is a further 3+ miles, something for me to think more about. Great pic by the way! 😎
Thanks for the information. Nowhere near a half marathon yet, but it is good to read the technical side of things and get a few ideas. Well done on your HM - you are an inspiration! You have such a lot on your plate at the moment and still find the time for training. And you obviously love it! Great picture!
It just captures all the joy, happiness and just that feeling of " YES !!! I DID IT !!! "
Thank you so much for sharing your plan. I have learnt so much from this forum, and its great to share and swap tips and ideas.
I have some ideas for my HM in October for snacks and drinks etc. I am sure that in one of your posts you mentioned a belt/bag that you used for your drinks . Would you mind posting a pic or a link please ? I need something to carry all my little bits and pieces in
All the planning, preparation and training paid off for you, I am so pleased that you had a brilliant HM and a day to remember .
Such a great photo! Congratulations, Rfc, that's a fantastic achievement, and I really appreciate your report. The preparation you put in paid off. I like your attention to detail in your nutrition and also in thinking about the sun protection - being sunburned would have been so miserable!
I'm so pleased you had such a great day - you deserve it, and you can remember it now as you ease off on your running and into your next big adventure Then it will be back to the running again!
So helpful, although I will never, ever, ever, be up to doing anything like this, Safer running at any level, is good running. Thank you!
Your picture shows how much you enjoyed your great achievement too! You look great.
You clearly, did everything properly, unlike some folk. I have seen people out running, when I have been out on my normal runs, who look so distressed, it seems unreal.
As AncientMum says, preparation is everything... whatever stage we are at. Thanks you for sharing that really useful information.
Hi RFC, you know The thought of doing a HM has never entered my mind, however, after my WFL run in the heat on Sunday, it dawned on me how important preparation is. I'm still building my confidence on 10k's, but the heat made me really think about fuel and hydration, I was very scared! I don't normally do anything special for a 10k, and take advantage of the (generally one) water station. Sunday was very different, they had sports drinks, water, sweets, bananas etc., I was very careful and used a couple of sports drinks. I felt really good and that I could have gone further. It really has helped my confidence, and that plan for a HM is creeping up on me. Now I understand when some pundits talk about refuelling/hydrating every 5k or so.....not that I shall become an ultra runner anytime soon 😄, but with all the help and advice on here and posts like yours, that HM? Maybe, just maybe.......
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And happy well-deserved rest/recovery runs over the next few weeks.
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