October Half Marathon Group: Strategies 😊

[roseabi]

Hi Group!!!!

How are you getting on with your training this week? Tell us all about it 😊😊😊

A couple of times recently I have replied to questions about the elevation profile of an upcoming race - so I thought I'd share some ideas about strategies that you can be looking at while you are training. Race-day strategy comes later 😊

★ Find out as much as you can about your event!

Have a good old read of the race website and check out the route map and elevation profile if available. Something I have found very useful is to Google "[your race] Strava" to get a good look at the elevation - I did this for the Hastings Half this year and it was really really helpful! Also you might find that someone has put a video of the race on YouTube. If your race is local you can easily run portions of the route on training runs - I know some of you are doing this!

Apply this knowledge when you plan your runs. Hills on the course? Run hills. Flat course? Run hills 😄 Joking - but hill running is fabulous for speed and conditioning!

★ Practice eating and drinking!

Only you can tell what is best for you, so experiment like crazy!!! Now your long runs are getting longer, try eating on the go. Try drinking. Test out breakfasts, and what you like to have after the run. It's all good fun 😊😊😊

One thing I'd really like to add here is: Just because you may once have had a bad experience after consuming something, it really doesn't necessarily mean that the something was the cause of the problem you had. I encourage you to give that "something" the benefit of the doubt and adopt a scientific approach - or risk missing out on something really good!

★ Test out different paces!

Now you've been training for a while, have a think about your paces. It's good to plan in one or two 5k or 10k races to help you judge your racing performance, and see how much your paces have changed during training. If you rush off too fast at the start (like everyone!), think about how you can curb your enthusiasm when you're feeling fresh and ready to go!! If you're struggling to keep up your pace later on in a run, some intervals sessions will help you learn how to pick up your pace when you're tired.

Don't forget, though, that if it's your first half marathon your main job will be to finish the race and have loads of fun doing it!!!

Happy running everyone!!!

roseabi xx

August 14th, 2019

OHMG: docs.google.com/spreadsheet...

HUHM Strava Club: strava.com/clubs/huhm

roseabi's Half Marathon Plan: docs.google.com/spreadsheet...

Previous post: healthunlocked.com/marathon...

Pic by semi_rad instagram.com/semi_rad/

[MadDave]

This week I’m focussing on speed work with my running club, and a bit of fell running this weekend to do ‘some’ hill work... runsnowdonia.co.uk

I’ll also be testing out some new kit, especially a Camelback Octane 10l backpack with a 2l reservoir, which will be a new experience!

[David_G Metric Marathon in reply to MadDave]

Good luck MadDave, I’ve got a 1.5L bladder in my new running vest so hoping that will help my longer distances🤞

[roseabi Ultramarathon in reply to MadDave]

Wow, that club looks amazing!

I look forward to reading your report on the Camelbak 😊

[Windoze Half Marathon]

Totally pants for me. Miss timed the start of plan so doing a 10 week intermediate but intensive plan...with a week in Spain in the middle

Also had my first sports physio last night working on my knees. I've learnt a lot and now understand why I'm having issues. Foam roller and glute work here we come!

[David_G Metric Marathon in reply to Windoze]

Good luck Windoze! I haven’t had to resort to foam roller etc yet but I expect it will come🙂

Take it steady and listen to your body. There’s no point trying to do too much if it means you pick up an injury😊 I hope I haven’t jinxed myself with that!😳🤣

[Windoze Half Marathon in reply to David_G]

Thanks David 🤕🤣 I've yet to use it. Literally just bought it. Within 30 mins my physio figured out I was a bit 'tick and gave me a full demo 🤣🤣🤣

[roseabi Ultramarathon in reply to Windoze]

Oof - hard work!! You can do it xxx

[Setters Half Marathon]

Although I am not planning on doing my HM distance as a race, that is very helpful advice. I had a truly gruesome 10k last week, came back and decided to see if eating something on longer runs would help, I was a bit reluctant to do this as having lost 2 stone a couple of years ago I now monitor what I eat as I am determined it’s not going back on. But I have decided to see if a small amount of Kendal Mint cake helps me. Did 8k last week and nibbled a small piece at 3k, and may be coincidental but I didn’t feel my usual dip of energy between 5-6k, and finished the run feeling good.

[David_G Metric Marathon in reply to Setters]

Hi setters, I haven’t tried eating anything while on the move yet, but I’m getting a running vest with pockets, water bottles and bladder for my birthday so it would be rude not to try it out.🙂 I’ve heard good reports of Tailwind which I think is a drink supplement so I’ll give that a go too. I’m hoping the vest etc will help me with the longer distances in training 🤞🙂

Good luck!👍

[Setters Half Marathon in reply to David_G]

Yes I weakened and bought a hydration vest too, did have plans for running in laps around car and drinking there, but the vest is brilliant and I don’t really feel it when I’m running so was a good buy and can only help.

[roseabi Ultramarathon in reply to Setters]

That's great to read! And it's nice to hear a mention of Mint Cake, something I mean to try soon 😊😊😊

[Hidden in reply to roseabi]

Mint cake is gorgeous. It got them up Everest in the 50s

[roseabi Ultramarathon in reply to Hidden]

Oh yes! I didn't mean I'd never tried it, just haven't for running yet. I used to have it a lot when I was a kid 😊😊😊

[misswobble Marathon in reply to Setters]

Eat a good breakfast of porridge etc. Your meal will be burned off by about an hour so carry a snack If you run out of fuel your legs will give up and you will feel horrible as your blood sugar levels plummet

I have lost nearly five stones - and I don't want to put any back on - but I take goodly running snacks with me just in case I make my own energy bars but there are plenty of other healthy snacks you can tote with you in pockets and up your sleeves etc, under your wrist band or hat Many of which we've discussed here, so there's lots of info to swot up on Also your water bottle can contain a mineral replacement tablet (or half a one)

I do both. Better safe than sorry.

You'll evolve something to suit you It takes a bit of trial and error but you'll sort it.

[David_G Metric Marathon]

Hi Roseabi, I’ve done my long run for this week - 16.5K on Monday.🏃‍♂️ It’s not quite what I’d planned but it fits in best with my other commitments. Poor old mum was staggered by how much I ate on Monday lunchtime. Allegedly it served 4 people but I got through it on my own. That’s the ‘practice eating’ bit covered!😊😂

I found out from a colleague today that Bournemouth HM has a little trick up it’s sleeve in that you aim towards the finish then head away from it again and run to Boscombe. All useful advance info so I’m going to keep picking his brains for more🙂

Happy running everyone! 🏃‍♀️🏃‍♂️🏃‍♂️🏃‍♀️

[roseabi Ultramarathon in reply to David_G]

A nice bit of intel 😊😊😊

Well done for all the eating!

[Hidden]

I’ve been ticking off a list in my head recently: Tailwind; naked bars; get the lacing on my shoes absolutely right on the day to prevent the tightness and pain I get after 15k or so; inhaler; warm clothes to put on after, unless it’s a really warm day, but at least a warmer top; after race drink; make sure I know where the loos are in relation to my starting point (it will be staggered by expected finish time as there are thousands taking part); try to start off gently in zones 1&2, ease into zone 3, then push the last bit of the race (all this will probably go to pot on the day!)

[David_G Metric Marathon in reply to Hidden]

Hi Flick, apparently the hotel I’m staying at isn’t far from the finish so I’m happy with that🙂 I’ll still take some warmer clothes just in case😱I’m working on my pace at the moment, sometimes between 7:00 and 8:00 per km, sometimes between 6:00 and 7:00 per km. I even did a bit in the low 5:00s, just in case I have anything left at the end😊 I doubt that will be the case though!🤣

[Hidden in reply to David_G]

You’re a lot faster than me. 😊

[David_G Metric Marathon in reply to Hidden]

Hi, it’s not about speed, as we all know😊 We all do our own thing at our own pace👍🏃‍♀️🏃‍♂️ When I did the Croydon HM I was doing between 10:00 and 11:00 per km so if I can get inside that it would be great. Just finishing would be nice too! 🙂👏👏👏

[Hidden in reply to David_G]

I should get inside that. But I’m old and have a weak leg, so who knows over that distance.

[David_G Metric Marathon in reply to Hidden]

Just take it slow and steady, you know the drill!😊 We all get round somehow with the help on here and spectators cheering us on. It’s a great feeling and always gives me a lift in an organised run!🏃‍♂️🏃‍♀️👍

[Hidden in reply to David_G]

I did the last 10k of my 16.9k run last week at around that pace

[roseabi Ultramarathon in reply to Hidden]

Fabulous!!! 💗

[Hidden]

Just the 10k so far..It's a flat week for me! My 10 mile run last week (gosh did I just mention that again!) was ridiculously hilly. So this time I'm aiming for 13-15km on a very flat canal. I'd be happy with 13k but I'm going for 15... I want to get a better idea of where I am... pace/time wise.

Also, I used a heart rate monitor on my last run... Turns out I have a new max heart rate of 238.. Amazing! 😲 Considering it was at the beginning of the run and I wasn't even out of breath 🙄. I'm hoping I don't have to buy a new one... I Looked it up on the internet, and they advised me to give the heart rate monitor a thorough clean.. It's about 5 years old now and it's been on some trails, so they could be right... hopefully that will fix it.

[Windoze Half Marathon in reply to Hidden]

238 HR clubber...🤣🤣🤪🤪 get your sen a Garmin 🤣

[roseabi Ultramarathon in reply to Hidden]

238 is probably the heart rate of a gerbil 😊

[Windoze Half Marathon in reply to roseabi]

🤣🤣🤣

[MatildasPb Half Marathon]

Thanks as ever Abi

[roseabi Ultramarathon in reply to MatildasPb]

Hi! How are you doing?

[MatildasPb Half Marathon in reply to roseabi]

I slipped of the training plan for a week or so because real life got in the way - how dare it! 🙃

How’s things with you?

[roseabi Ultramarathon in reply to MatildasPb]

Life is getting in the way of my training too - que sera sera! Other than that, fine thank you!! xxx

[cheekychipmunks Half Marathon]

Useful info roseabi, thanks! I have no immediate race planned due to imminent grandchild as already mentioned, but I’m going to enter the Bath Half in March. However I did my first 19k today and hope to do the full HM distance at the end of next month - after the Severn Bridge 10k on the 25th August but before the GSR in October. 👍

I’d like to try gels - I have one of my husband’s which I acquired (stole out of his kitbag!!), and I need to trim the drinking tube on my hydration bladder. It’s a bit wayward sometimes! 😅

[linda9389 Administrator Marathon in reply to cheekychipmunks]

Oh! I never thought of doing that!!! I've always thought mine could do with being shorter 🙂

[cheekychipmunks Half Marathon in reply to linda9389]

Yes I read about it and thought what a good idea. I just want to make sure I don’t cut it too short!

[Setters Half Marathon in reply to cheekychipmunks]

And don’t do what I did yesterday, shortened the tube, tried it in my vest, full of water,to see if it needed to be shorter, totally forgetting I had removed the bite valve in order to thread the clip on, it’s amazing how fast 1litre of water can flow out over your dining table 😂

[roseabi Ultramarathon in reply to Setters]

Oops! 😄

[roseabi Ultramarathon in reply to cheekychipmunks]

Gels definitely take a bit of getting used to. I have found I prefer thick ones (less mess), Gu gels repeat on me with a nasty after-taste - but I really like the Clif ones. I "nibble" on gels so as not to swallow too much at once - the first time I had one I swallowed it all down in one and it was really quite an unpleasant feeling! Weird stuff, but so convenient 😊

[Langley-Loper Half Marathon]

I haven't actually entered yet (so don't put me in the diary) but Folkestone is looking like a definite maybe. There is a hill at the end so I need to plan for that.

Eating and drinking during the run is a new concept for me. I have Crohns in remission to consider. Last June's HM I did on about 100ml water and 1 jelly baby at about 10 miles (that I regretted) and two Imodium about half an hour before the start.

This time I am aiming for 2hrs so will be pushing a bit harder and food/hydration might be more important. My plan has a 10 mile run this weekend which will be run - Parkrun - run to make up the distance. I don't usually eat before Parkrun but given the extra mileage I'd better have a piece of toast. And take tiisues in case of a Paula Radcliffe moment...

[roseabi Ultramarathon in reply to Langley-Loper]

Fingers crossed!

I recommend kitchen roll over tissues - it stands up better to being wedged into pockets, dampness, etc. xxx

[Langley-Loper Half Marathon in reply to roseabi]

Today's Top Tip!

[roseabi Ultramarathon in reply to Langley-Loper]

roseabi's running hacks 😄

[misswobble Marathon]

Half mara and marathon training going fine, apart from dratted blisters. After today's tempo run it's plural. I had only one blister when I set off. Sigh

No long run this week, thankfully. Had an easy week of recovery runs, with just a faster run today. It's to set me up for a harder week next week when I have more going on with my plan and a longer run of 21.5 km next Sunday.

Enjoying it so far. I did a strength session on Nike Training Club last week and couldn't hardly breathe thereafter. I had to take painkillers! What an old crock Got another strength sesh this week. I haven't looked what's in store. I don't think I will. Ignorance is bliss

Have a good week everyone. Have FUN out there !

[roseabi Ultramarathon in reply to misswobble]

Well done xxx

Hope the pain has gone!

[misswobble Marathon in reply to roseabi]

I”ll live 😃👍

[SkiMonday Ultramarathon]

This week, I've just got my long run left to do. After last week's 18k with the running club, I'm planning to try and hold that pace for a full 21k and then back off for the rest of my run (I'm following a routine that calls for training significantly over race distance).

After discovering that I can't chew whilst running, plan this week is to use a carb & electrolyte packet in my water bottle and also attempt to consume (drink?) a gel.

So, an experimental run for me tomorrow. Hopefully, I won't spill too much of the gel on myself.

[SkiMonday Ultramarathon in reply to SkiMonday]

Well, as posted elsewhere, I didn't manage to hold the pace but I did get to 20 miles.

Not sure about the drinks bottle addition. It was OK but I got a bit tired of drinking sugary water. Managed to get most of the gel in the right place. Think I might have another go with the chewy ones.

[roseabi Ultramarathon in reply to SkiMonday]

Heyup! Well done xxx

Could you link me to the HM plan with the 20 milers? I'm intrigued 😊😊😊

[SkiMonday Ultramarathon in reply to roseabi]

Hi Abi. Here's the linkstrengthrunning.com/2016/08...

it's more of a strategy that a plan. As mentioned elsewhere, it's probably aimed at advanced runners (I'm, err, working on that!) Anyhow, I am where I am.

[roseabi Ultramarathon in reply to SkiMonday]

Thanks!