Rachel's Indy Half Marathon Plan
I am doing the Indianapolis Monumental Marathon on Saturday. I have a troubled history with half-marathons- I have never run one I was all that proud of. This is mostly due to me never, except for the first time, actually targetting a half-marathon, and therefore not being in the race mindset, or making stupid pacing decisions. My PR is 1:43, though I think I have previously been in shape to go much faster, as that PR was the day after a metric century. I've also extrapolated from my 10 miler PR of 1:11 done around the same time, so all this is to say that I don't have a solid PR in the distance. I also must concede I am not in the running shape I was back then, though I am on my way back.
Training has been decent. Not perfect, but in general pretty happy with it. Lots of 10 milers, as well as a 12, 13, and 14 miler. All this has been after a long period off from injury, so I was conservative in ramping up and happy with how it went. With all long runs I finished feeling very strong, with the last 3-4 miles in the low 8 min to <8 min pace. Based on this, I think a 1:45 is a respectable goal- not a sure bet but not way off point either. Of course there is that part of me that wants to set a PR, but I don't want to sabotage myself going out too hard.
The weather has me a little worried. It is looking like a cold and windy day. As the hourly forecasts come up in the next day or so I'll know more (however accurate it may be), but seems like we might be starting in the low 30s and wind could be up to 20 mph depending on the website. The wind will be a headwind from about mile 2-9, and then tail wind for the last 4 miles.
I've been tapering hard this week. My legs felt very fatigued all week last week coming off my highest mileage week, but are feeling better now. Planning to run easy 20 minutes tomorrow. Friday I'll take the good ol Megabus to Indy, getting in around 5pm. Going to wear my compression socks on the bus, probably more placebo than anything. Early dinner at PF Changs planned with my friends who are also racing, then hit up the expo quickly to grab race stuff.
Saturday breakfast will be oatmeal with banana and peanut butter. Going to skip the coffee as I sometimes get GI issues from it. Going to wear thin tights, short sleeved shirt + arm warmers, gloves that I can toss, and a sweatshirt to toss at the start. Will take in one more gu about 15 minutes before the start.
I have noticed two things that are essential to my pacing plan:
1) It takes me at least a mile to feel warmed up. Lately the first mile of my runs has been significantly slower than the rest of it.
2) My best races have been those where I start in the "I'm not racing, I'm just running" mindset and end up kicking it up a notch during the race. The races that I bomb in are where I start in racing mode and start at paces I barely/rarely hold in training. I want to be a bit more aggressive than thinking "just run along" as I have targetted this race, but still want to start out easier and build.
Mile 1: 8:15
Mile 2: 8:10
Mile 3: 8:05
Mile 4-7: 8:00 pace
Re-evaluate at Mile 8: Most likely keep it at 8:00 but if feeling very strong, can go up to 7:50. Permission to slow to 8:10 if needed. Remind myself that I can do at least 8:10 and I will be upset with myself. Don't let my training self down!
Mile 11-12: Accelerate to at least 7:45 pace.
Mile 13: Empty the tank! You can do anything for a mile!
Nutrition:
Walk aid stations - this is your reward for running hard!! Water only, no gatorade as it doesn't always agree with me and with the temps being cool shouldn't need it.
2 gu's- 1 at the aid station between mile 4 and 5, the second at the aid station after mile 10.
Would love to hear any feedback!
Training has been decent. Not perfect, but in general pretty happy with it. Lots of 10 milers, as well as a 12, 13, and 14 miler. All this has been after a long period off from injury, so I was conservative in ramping up and happy with how it went. With all long runs I finished feeling very strong, with the last 3-4 miles in the low 8 min to <8 min pace. Based on this, I think a 1:45 is a respectable goal- not a sure bet but not way off point either. Of course there is that part of me that wants to set a PR, but I don't want to sabotage myself going out too hard.
The weather has me a little worried. It is looking like a cold and windy day. As the hourly forecasts come up in the next day or so I'll know more (however accurate it may be), but seems like we might be starting in the low 30s and wind could be up to 20 mph depending on the website. The wind will be a headwind from about mile 2-9, and then tail wind for the last 4 miles.
I've been tapering hard this week. My legs felt very fatigued all week last week coming off my highest mileage week, but are feeling better now. Planning to run easy 20 minutes tomorrow. Friday I'll take the good ol Megabus to Indy, getting in around 5pm. Going to wear my compression socks on the bus, probably more placebo than anything. Early dinner at PF Changs planned with my friends who are also racing, then hit up the expo quickly to grab race stuff.
Saturday breakfast will be oatmeal with banana and peanut butter. Going to skip the coffee as I sometimes get GI issues from it. Going to wear thin tights, short sleeved shirt + arm warmers, gloves that I can toss, and a sweatshirt to toss at the start. Will take in one more gu about 15 minutes before the start.
I have noticed two things that are essential to my pacing plan:
1) It takes me at least a mile to feel warmed up. Lately the first mile of my runs has been significantly slower than the rest of it.
2) My best races have been those where I start in the "I'm not racing, I'm just running" mindset and end up kicking it up a notch during the race. The races that I bomb in are where I start in racing mode and start at paces I barely/rarely hold in training. I want to be a bit more aggressive than thinking "just run along" as I have targetted this race, but still want to start out easier and build.
Mile 1: 8:15
Mile 2: 8:10
Mile 3: 8:05
Mile 4-7: 8:00 pace
Re-evaluate at Mile 8: Most likely keep it at 8:00 but if feeling very strong, can go up to 7:50. Permission to slow to 8:10 if needed. Remind myself that I can do at least 8:10 and I will be upset with myself. Don't let my training self down!
Mile 11-12: Accelerate to at least 7:45 pace.
Mile 13: Empty the tank! You can do anything for a mile!
Nutrition:
Walk aid stations - this is your reward for running hard!! Water only, no gatorade as it doesn't always agree with me and with the temps being cool shouldn't need it.
2 gu's- 1 at the aid station between mile 4 and 5, the second at the aid station after mile 10.
Would love to hear any feedback!
0
Comments
"1) It takes me at least a mile to feel warmed up. Lately the first mile of my runs has been significantly slower than the rest of it. "
Do you warm up BEFORE the race? Before a HM, I usually run easy for a mile, and then throw in 4-6 20-25 second strides, finishing about 10 minutes before the gun. At the start line, I do a little stretching, and in the last minute or two, do some quick jumps off my toes. The HM is not long enough to waste the first mile "warming up". Be ready to go at the gun, at your desired pace. Which should feel EASY for the first mile or two.
If during your training you've been doing some tempo runs and/or mile intervals at your HM pace, then you should know what it feels like. Try to get in that groove/feeling by mile 3 and hold yourself accountable to making things progressively harder (not necessarily faster) with each passing mile. Don't let your pace watch be a rein holding you in check; trust your training and your mental toughness to carry you through the day. You may surprise yourself with how well you can run if you don;t worry so much about how fast you're going and pay more attention to how you're feeling.
Have a great race and please post your results!
Likewise, at the half-marathon distance the race is too short to significantly underclub the early miles. I would take it by feel.
Regarding gels, I would go with pre-start and mile 5 or 6. Certainly not after mile 8...by the time you get to mile 10 the only benefit you get from the gel is psychological.
Walk the aid stations if you like, but reflect a bit on how much time you'll be giving up and if you're willing to do that. I get the point for IM-distance races but for a half-marathon I'd be surprised if you need the psychological boost that you seem to be chasing. Also, you won't need much hydration given the conditions, so if you just get in a few ounces at each station that should be enough. Just pinch the cup to form a spout and you should be able to get in the water while running. If you lose 15-20 sec at each aid station, that ends up being a minute and a half or more. In other words, 7-10 seconds per mile on average lower pace over the race. So when you're killing yourself to "empty the tank" in the last mile, think about the fact that all that work is just to offset walking the last aid station...