Spring 2020 Half Marathon Group 😄 Aiming to be race-day ready !!!

[linda9389]

Hi there! Full of resolve and renewed resolution? Desperate to get out and get some mileage under your belt? Yep, me too 😍

If you’re aiming for a specific event there are some points you can consider now - building them into your training helps you train smarter, minimising the unexpected on race day! For those who aren’t event driven, these are still elements you may wish to think about, although you will be able to pick and choose!

★ Researching your race

There are lots of sources of information available for most events; being a Cautious Colin I always check them out to the nth degree before signing on the dotted line, whereas others turn up on the day full of anticipation with no knowledge of what lies ahead!!! If you tend to the former, here are some pointers:

★ Check the race website for information. There’s usually a FAQ or Race day guide with all you need to know - race starting time, bag drop availability, whether they collect throwaway clothes (to keep you warm before you start), frequency of water stations on the course etc.

★ If this level of detail is not on the website, try googling Race Day guide for the previous year

★ You might find someone has put a video of the race on YouTube.

★ Check for reviews of your event on sites like Findarace or Racecheck for additional info

★ Check race reports here on HU - many of these are invaluable, particularly if you’re entering your first large event.

★ Of course, if your race is local you can even run portions of the route in training (I ran pretty much the whole of one of my HM’s in advance of the race)

★ Terrain

Check the race website and reviews for any details they provide about the terrain (Youtube videos would be helpful here too). Reviews of one trail HM I looked at ALL mentioned a final very muddy hill that required trail shoes most years - this wasn’t mentioned on the organiser’s website🤔 Ideally your training (and footwear of choice) will reflect your HM day environment. Of course it’s always good to mix it up a bit during training, but this is all about being race-day ready!

★ Elevation

Many event websites provide an elevation profile of the course, but if they don't try Googling '[your event] Strava' which may well find a run someone has made public on Strava. I find this really useful as I’m used to looking at my runs on Strava.

Here’s the one from my LLHM last year (my first ever HM) which could be relevant for some of you: strava.com/activities/22368...

While your training should definitely prepare you for any hills you encounter on race day, bear in mind that there are many benefits of building in some hill training runs, even if your race is going to be pancake flat!

★ Aid stations

Most events mark aid stations on the route map, or at least give the distances at which they will be found. It really varies from event to event (4,2 and 3 stations in the three events I’ve done).

There is usually water available at all aid stations - worth checking in what form e.g. cups, bottles, fill your own - or even seaweed pods at the London Marathon last year!

Sometimes there are sports drinks and/or gels available at some of the stations (depending on who the race sponsors are!).

Check it out, then try eating and drinking at the same points in your training run. If that doesn’t work for you, then you need to plan what you will have to carry on race day. Practice, practice, practice!

★ Time of day

It's useful to take note of the time of day you will be running your race. You’ll need to consider how early to set off, when to eat your pre-race breakfast, what snacks you may need before and immediately after.

I’ve entered the Bath HM and it starts really late - 11.00. This is helpful in some ways (I don’t need to get up at dawn to eat my porridge, I can even have a lie in if I struggle to get to sleep the night before), but tricky in others (more than one cup of tea before a long run is a problem for me - and I’ve SEEN the loo queues at a big event 😨.I think a lie in is my best strategy - and that doesn’t sound all bad😀

Try to emulate race-day with a similarly timed training run so you know in advance what issues it may cause you.

★ Weather

OK, we can’t influence this in training or on race day, other than try and prepare for the worst (yay!). Check the forecast! Some coastal events are notorious for their headwinds so it’s good to be mentally prepared at least.

★ 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 remind yourself just how empowering the race atmosphere is and 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 (it can’t be just me who does that 😂), 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, if it's your first half marathon your main job will be to finish the race and have loads of fun doing it!!!

★ Keep checking in

If there’s one key thing I learned in 2019 it’s that injury can come from nowhere. Continue to train smartly - check your training load for recovery periods, your plan for down weeks; check in with yourself on runs to make sure there are no niggles or tension creeping in. If necessary adjust your plan. Train smart and train safe.

Finally - and most importantly - don't let the fun slip away!!! At the end of the day, the priority is to enjoy ourselves whilst getting fitter, and I hope you will take the majority of your runs wherever they most please you.

Here’s to having fun! Let us know how you feel your training is going – does your event have any idiosyncrasies you need to prepare for?

linda9389 & roseabi xx

January 7th, 2020

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Spring 2020 Half Marathon Group list: docs.google.com/spreadsheet...

HUHM Strava Group: strava.com/clubs/huhm

Previous posts:

Welcome: healthunlocked.com/marathon...

Training plans: healthunlocked.com/marathon...

Let's get to know each other!: healthunlocked.com/marathon...

Getting the most out of your training: healthunlocked.com/marathon...

Food & drink on the run: healthunlocked.com/marathon...

How to make the most of your race photos: healthunlocked.com/marathon...

Have a very happy holiday period!: healthunlocked.com/marathon...

Happy New Year!!!: healthunlocked.com/marathon...

[Bike_and_Run Half Marathon]

I love the idea of rehearsing race day, with timings. I'm pretty sure the Plymouth Half starts at 8am, so definitely an early start. Getting up early isn't a concern, but working out what's best to eat at that time of day could be a challenge.

I intend to run the full half distance, incorporating parts of the race route before the actual event. How many weeks before race day would you suggest doing 22K training run?

Something I have learnt from running the Half in 2010, is either make sure you know the race route perfectly, or don't know it at all. Coming to the end of the race I could see the end in sight, only to be diverted around an extra loop I wasn't expecting. It was very disheartening and I actually gave up and started to walk. Thankfully the 1hr45 pace runner grabbed my arm and dragged me back up to running that final section shouting "You've run this far, I'm not letting you slip behind now".

[linda9389 Administrator Marathon in reply to Bike_and_Run]

What a fantastic pacer! 8am IS early. Breakfast then back to bed for an hour or two?

[misswobble Marathon in reply to Bike_and_Run]

A 22k training run? For a half marathon? I’d do 18k tops a few weeks before

I like my big bowl of porridge 1.5 hours before 😋

Have fun 💪😃👍

[linda9389 Administrator Marathon in reply to misswobble]

I think I'm with you on the distance thing now Miss W. But I just had to prove to myself I could do it in advance of the big day. I know I'm probably in the minority on that one. As for porridge - absolutely!

[Joster Half Marathon]

So much amazing info, thank you, this will be my reading material over lunch tomorrow!

[linda9389 Administrator Marathon in reply to Joster]

Enjoy 😍

[AllezLeChef Half Marathon]

Really appreciate all the work that you and roseabi put in for us newbies. LLHM will be my first ever race let alone half marathon. Requested a follow on Strava in order to see the route elevation. I have always assumed that LLHM is pretty flat

[linda9389 Administrator Marathon in reply to AllezLeChef]

Aha! Of course. I forgot my strava account is private so that link will only work for followers. Oops! Will action that now. I've accepted the request, but I've also tried to change the settings for that one activity so it is generally viewable 🙂

[roseabi Ultramarathon]

I used to think it was more fun not to know what a race course was like in advance, but I've changed my position quite a bit!

I'm doing the Brighton Half for the first time in Feb, so I don't know the course personally yet, but since it's my home town I'm pretty sure I've already run all of it in bits 😊

I just hope it's not windy!

[linda9389 Administrator Marathon in reply to roseabi]

So much easier when it's close to home. Hope it's not windy for you - don't think I'll ever forget the constant headwind in April last year on the N Wales coast, 13.2 miles of sandblasting 🤣

[roseabi Ultramarathon in reply to linda9389]

My worst nightmare!!!

[Irishprincess Administrator Half Marathon]

This is a very apt post for me as I promised myself that, in January, I would start to plan and practice for race day. So, I have a list and I’m working my way through it!

I love the idea of a lie-in but I doubt I’ll get one as I need to travel there and I like to be early 🙂 I’m trying to get the parking sorted now and hopefully I can park on a friend’s driveway. It sounds as if you live in the city centre Linda - lucky you 🙂

Preparation for a race is vital for me otherwise the little details are going to stress me. I’m going to walk the route with a friend this month and I’m going for my long run tomorrow at 11am to replicate the scheduled start time and I’m planning on getting up and eating breakfast at the same times I plan for race day. I don’t want to be hungry before I get to the start line 🙄

I’m still experimenting with fuel and water and I’ve just bought another pair of shoes in the sales as a back-up as my existing ones are wearing a bit and I don’t want them to give up a week before the race 🙀 I’ve also got to get my orthotics looked at because, Sod’s law, they are due a check-up in early February 😮 and again I don’t want them falling apart a few days before Bath.

Blimey, who said running was simple?

Thanks very much for all this detail Linda. Lots to think about! But I’m still having a ball so it’s all good 🏃‍♀️🤗

[linda9389 Administrator Marathon in reply to Irishprincess]

GLad it's not just me that likes to be prepared! Do you have anything else on your list we should add? Having a ball sounds great!

I live a 2 hour drive from Bath - but have a son in his last year at Uni there. I booked an airbnb (one of these converted garage jobs so we will have our own space), hubbie is going too so we will make a bit of a weekend of it. The great thing is it's about 20 min walk to the start line, and the owner is happy for me to leave our car on the drive. Once that was booked and sorted it felt like the biggest hurdle was out of the way 😍. I'd love to build in a meet up if we can all find time before the start .

[Irishprincess Administrator Half Marathon in reply to linda9389]

Oh you can have a lie-in then! I’ll now probably park at the racecourse (they’re doing a park-and-ride) as it’s “my side” and I won’t have to drive through the city centre. But you’re right, getting the parking sorted is a big deal.

Other things on my list - I’ve already told my husband that we’re not doing any social things and I’m not going out anywhere the week before in case I pick up a cold/bug! He use to be a runner but still looked at me as if I was joking. I wasn’t 😮

I’m still trying out different kit to see what is best but a lot will depend on the weather on the day. I’ve narrowed down a few bits already.

I am planning a sports massage a week before and I need to work out what meals to have the week before too. Contingency and planning are vital for me but I find it all huge fun and the start line is really where it ends in a way 🙄😂

The 11am run today was great, knocked a minute off my time but I’m still not sure about the water/fuel thing. I felt I spent a lot of the run eating and drinking 🙄

I tried drinking a coffee just before I headed out but that only made me urgent for a pee after a couple of K’s so that didn’t work for me 😏 And I nearly choked because I was drinking, eating and blowing my nose all at the same time 🤣

Yes, we’ll definitely have to arrange a meetup, such fun 🤗 x

[linda9389 Administrator Marathon in reply to Irishprincess]

Sounds like a good confidence boosting run today, well done.

You're so right that it all ends on the start line, the lovely sense of calm and anticipation that descends. There's a nice pub by the race course for a roast before driving home 😍. My pre-race sports massage is already booked! I'm trying to reduce what I'm eating during the run - have got to 10 miles with an energy bar beforehand and just a small 150ml bottle of tailwind in my flipbelt (sorry cheekychipmunks , I'll be the one with the spare tyre 🙄). I'm thinking that may be enough and I can ditch the chews and bloks I used last year, we'll see - there's still a whole parkrun to add on yet!

I absolutely know that one tea with breakfast will be my limit - I'm not fast enough to afford a loo stop mid-run!

[cheekychipmunks Half Marathon in reply to linda9389]

Haha, you think you’re not fast enough for a loo break linda9389 ! I can’t afford to go any slower than I do already - night will fall! 🌒 😅

I’ll either be getting a lift over (coming from Bristol) or use the park and ride. I know that pub - Blathwayt Arms isn’t it? We’ll need to rendezvous at some point. All this chatter and no meetup would be ridiculous. Is Redcello41 still able to run? I have a feeling she’s injured. 👎

Good idea trying an 11am run Irishprincess . I must do the same. 🏃‍♀️

Enjoy your spare tyre Linda! I’ll be going for my new non flipbelt which has space for jelly babies, my phone and 2 small water bottles, probably Tailwind in both and I’ll utilise the water stations.

Flip, I’m getting excited now. All this talk! 😳🏃‍♀️👍👏

[linda9389 Administrator Marathon in reply to cheekychipmunks]

I'm starting to get excited too - it's moving from 'impossible dream' to 'vaguely possible dream' with each long run)! Yep, the Blathwayt arms (great steak pie 😂) - huge so always seems to have a free table. Redcello41 was still hoping to run last time she posted, so 🤞. I don't really know Bath well enough to know where to suggest meeting. Shout if you have any ideas (or if you spot somewhere on your recce Irishprincess ) otherwise I can ask my son once he's recovered from his New Year headbutt injuries (😨) and struggled thru his exams!

[Irishprincess Administrator Half Marathon in reply to linda9389]

There are loads of places and we can book in advance, just depends what we can eat afterwards! I can never eat much immediately after a long run but make up for it the next day.....😋

[Redcello41 Half Marathon in reply to linda9389]

Hello, I'm here! Haven't been on here since having my endoscopy so have got a lot of catching up to do! I live 5 minutes walk from the centre of Bath and there's quite a lot of places that we can meet! Are we planning to meet before the race or after?

[linda9389 Administrator Marathon in reply to Redcello41]

Might be nice to say hello before the start if we can? I'm also happy to meet after if others want to. I will have my hubbie with me and we will want to eat before the two hour drive back home again!

[Redcello41 Half Marathon in reply to linda9389]

Yeah I will be up for meeting before (and maybe even afterwards!) to say hi! I'll have a think and try and come up with a few places where we could potentially meet up. Town is going to be rammed though...

[linda9389 Administrator Marathon in reply to Redcello41]

Brilliant. Thanks. We're staying in an airbnb on St John's Rd and plan to walk in from there.

[Redcello41 Half Marathon in reply to linda9389]

ah I know where that is! Yeah, you're not far from town there!

[Redcello41 Half Marathon in reply to cheekychipmunks]

I'm back, haven't been on here for a while! Yes I'm still aiming to run, even if I have to walk part or all of it! I'm just getting back to running regularly now following a nasty spell of hospital and stomach problems!

[linda9389 Administrator Marathon in reply to Redcello41]

Brilliant to hear you're back! Take it easy though, don't be injuring yourself at this point. Slow and steadycwith a gradual build up of mileage.

[Redcello41 Half Marathon in reply to linda9389]

Yep that's my plan - gonna spend the next two weeks just running 3K-5K at a slow and easy pace to build my strength and fitness back up again and then gradually build up from there. An actual running injury is the last thing I need right now!

[Irishprincess Administrator Half Marathon in reply to linda9389]

I don’t think I’m getting enough fuel or water but if I drink any more I’ll be sloshing around 😫 I’ve done 15K with just water and it was one of the best runs so go figure 🙄

I’m impressed you’ve got your sports massage booked already though!

[linda9389 Administrator Marathon in reply to Irishprincess]

I was there this week so booked it in after that session 🙂