Race Execution for Half Marathon

rlh2000

Hi guys,

 I'm doing the Flying Pig Half Marathon on Sunday. I am definitely undertrained (just starting to get mojo back after a bad few months...). Last week I did a 10 miler long run with a 8:45 pace and felt fine. I am not tapering at all for this race, and would like to be able to resume training next week and not be dead tired. My main concern is that I am training in Chicago where I consider a hill to be a 25 ft incline, and this course seems to resemble Mt Everest by my standards (http://www.flyingpigmarathon.com/race_information/schedule/half.shtml). What do you think is a reasonable goal time to aim for, and any race execution tips for the hills? 

 Thanks!

William Jenks

It's a little unclear to me what you want to get out of this race. If you just want to have a good workout in the context of the race (and get back to "work" on Mon/Tues), why not just go with the 8:45ish that you ran 10 miles in last week. If you push a half marathon as a race, you will definitely have a few down days. I'm 49, so maybe a bit slow recovering, but it took me until the following Saturday to really feel completely "back" after running a half marathon at my 5K VDOT pace. (And I am a bit faster than you, so I would be running less time than you...which means I might do a bit less "damage" than you would.)

It sounds to me like you have every reason in the world to be conservative and just treat it like a workout... and if so, do it at/near the pace(s) you would do normal long run for the week and be excited about all the people around and the water being handed to you. You probably aren't going to set a PR on a hilly course without any rest/prep and wanting to not miss any hard days.

Just my $0.02

Bruce Thompson

Rachel - I agree with William.  If you want to train thru this race, then treat it like a workout with lots of new friends to run with.  I lived in Cincinnati for many years and the hills can be tough.  Just settle into your 8:45 pace effort and cover the distance.  Maybe push the last mile a little since it is a race as that shouldn't hurt your recovery.

Al Truscott

Hills ... I grew up in Cincinnati, and where I've lived for the past thirty years has the exact same terrain, so here goes. DO NOT try to maintain a constant speed. Focus instead on maintaining a constant cadence (so your stride gets real short), and on maintaining a constant feeling of effort -use your breathing and thighs to give you clues that you are keeping a steady effort. And don't be afraid to run faster downhill; lean forward just a little and use your arms as outriggers.

Also, no harm if you're feeling good to pick up the pace the last 2-3 miles.

Joseph Lombardi

Ditto to both William and Al's comments....a.) run it like you ran your last 10 milers...but be certain to try and negative split...faster second half than first...

b.) I live in Cincinnati for a dozen years or so...and ran the pig...conurr with Al's sage advice (which is good advice for any hilly race)...let the hill kinda take the speed out of you...work on maintaining your posture/form & cadence up the hill...(Persnally I find down hills more difficult..but that is another story)

Good Luck..

cgres123

Yep cadence is the key smaller steps on the ups enjoy free speed on the downs keep in your mind RPE and HR.

rlh2000

Finished in 1:56:58- definitely not a PR, but for the shape I'm in right now and a hilly course, I'll take it! The "hill" I train on in Chicago on the rare instance I do "hill" work takes about 20 seconds to get to the top. The hill on this course took mile 6-9 to get to the top. I didn't walk a single step, so I'll consider that a victory. I tried to heed the advice to focus on cadence, and just kept reminding myself that what goes up must come down. Quads are definitely shot today, probably the downhill as much (if not more) than the uphill that destroyed them. Anyways, first race of the season is done with no where to go but up (but not uphill please...). It was a fun day with friends with bananas and medals at the end, what more could a girl want?