Is less nutrition more in a stand alone half marathon?

Brad Marcus

I am running a half Mary in 2 weeks. Although I've run a handful of these over the last couple years, I'm really pushing for a pr and the goal is sub 1:40, which would be a major hurdle for me, but don't see any reason I can't do this. I realize that this is a short race (in terms of time), but what is the proper nutrition for this? I am thinking that the less I can take in, the better, so that I avoid any GI issues. Typically when I'm doing a training run that lasts 90 min, I'll take in some water and 1 gel at :45 or sports drink and 1 gel at :45. Obviously, the nutrition is different from a HIM since I'm not depleting myself prior to the run. As always, all and any comments are welcome!

tim cronk

Brad ... You will most likely get a lot of different answers since this is so individual and personal... In the time frame of 1:40 You can certainly do the distance with nothing... When I'm trying to optimize my performance for a HM I eat 3hrs before the start, 1 caffeinated gel 20-30min pre-start , take 2 caffeinated gels with me and take 1 @4-5miles and 1@ 8-9miles (note I usually only consume about 1/2 of each gel, I use gel flasks for distances over this so I can have 50 calorie sips instead of wasting) . Sip sportsdrink or water every aid station until 10miles...... Bury myself the last 3 miles with no aid stations.... So the pre-race gel is digested before the start and probably only consume 200-250 calories of gel and sports drink during the race.....Definitely finish a bit dehydrated but replenish quickly....

kimmydct

Hey brad. Are u doing the Hartford half? Me too, but I'm aiming for 2:20ish. Good luck!

I plan on doing what I do in training... Gu about 1/2 way and some sports drink alternated w water. (16oz total)

rlh2000

My HM PR is 1:43 and I usually do a gu 15 min before, and then 1 at 5ish miles and 1 at 9-10 miles. If the weather isn't hot, I do water only and skip sports drink, as me and gatorade don't agree when running at a decent pace.

Robert Sabo

I use sips of water just to keep the mouth moist and 1 gel with caffeine at 45-50 min in. Definitely go light/minimal. Sometimes I carry a second gel. Check the race location of water stops as they may not be every mile. Good luck.

Brad Marcus

Thanks all. I think I'll use a combination of your responses here. Here's the plan: 1 gel prior to race (:20-:30 min) and one halfway through. Since I usually stick with water, that's what I'll do raceday...unless it's hot (which I doubt). Kind of afraid of taking in more than that.

Tim - I'm with you on the last 3 miles...I won't stop at aid stations

Kim - yes..Hartford Half. Did the full last year, but with my first IM next Summer, sticking with the half...Hope to see you there!

new2703

Just water on course. Of carbo load and eat properly prior to race shouldn't need anything. If you've eatin properly should have enough glucose to last for two hours