Great Advice for Half Marathon Day
Posted by Alan Jenkin on Monday, March 16, 2009
Under: running
I came across this post and decided the advice is good enough to share with everybody. It refers to a race in South Africa, so the details need to be changed, but the ideas are good anywhere!
Norrie's final training tip for the Postnet Half-Marathon
13 Mar 2009
Tomorrow morning will see you lining up for the Postnet Weekend witness Half Marathon and Marathon, what you do in the final 24 hours will impact on your result tomorrow.
The course is one of the fastest qualifiers in the province and with over 2600 runners there will be people to assist you throughout your race no matter what the chosen distance, so the important thing is to get the mind and body in "gear" to take you through to the finish in your chosen time.
It's often said that "Failing to plan is planning to fail" and this is certainly true of running a marathon so go through the following checklist and make sure you have plan or direction for each of the following:
· Make sure you are 100% clear on what you want to achieve in the race. Is you objective: training, going for a good time, a personal best, a win, or simply to complete the distance. It doesn’t matter which it is but be clear about your goal, set your pacing plan and stick to it.
· Decide when you are going to register and collect your numbers etc. The options are either to get to the Drill Hall in Geere Street on Saturday afternoon, which will save anxiety on race day, or Sunday morning before the race.
· Determine what time you need to get up on Sunday to be at the race on time. Work back from the starting time of 5am allowing for:
o Time to warm up (at least 20 mins) and stand in a porta-loo queue
o Collect numbers (if you were forced to do this on race morning)
o Parking time
o Travel time
o Rise, Shine and eating time
· Decide and layout what you are going to wear on race morning. Include items to cater for rain or excessive heat, and a change of clothes and shower kit for after the race. Also include some extra toilet paper just in case your particular porta-loo has run out.
· Look at what you are having for breakfast and for during the race. Lay everything out ready for the morning and put race ‘goodies’ in a bag which are best stored in the fridge. Don’t forget a bottle of water for when you are travelling and before the race.
· Check there’s sufficient fuel in the car and you have any toll fees (R6:50 from Durban) in change ready for the trip.
· Set the Alarm – Set the second alarm and don’t forget to set the alarm.
· If you are travelling to Pietermaritzburg or staying away from home the night before the race, take your own pillow with you. This is not only more comfortable, but it also has your own scent which helps us sleep.
· Plan to start at a conservative pace for the first six to ten kilometres and then get into your normal running rhythm, but holding back for the last quarter of the distance. This will help with maintaining good energy reserves.
· Keep in mind that for each lap the first eleven kilometres are predominately uphill, with the final ten predominately very runnable down. While half marathoners can gradually let the brakes off over the second half, marathoners should not allow themselves to get carried away on the second quarter – but which ever race you are doing – keep something in the tank for the short final climb after crossing the Duzi river at Collegians.
· If you are not racing, or if you have not hit peak training of around 45-50km per week for the half marathon and 90-100km per week, for three weeks for the marathon, then plan in some short walks of between one to two minutes every six to ten kilometres. This strategy will allow you to maintain energy and pace throughout the race and deliver a better time than if you simply try to run non-stop.
· Remember that when you cross the line you may well have achieved your goal, but you are also at the base of your next goal: so make recovery a prime focus. Drink carbohydrate, ice your legs, do a cool down jog or even a walk for a few minutes then get your legs above your waist height and when you have changed start with the compression tights and clothing. Looking after yourself at the finish can prevent you from illness and shorten the recovery period.
· Oh and whatever you do – Enjoy your Run - Imagine we are so lucky to be able to take a day to do what we most enjoy doing and have great company to boot!
Norrie's final training tip for the Postnet Half-Marathon
13 Mar 2009
Norrie Williamson
Tomorrow morning will see you lining up for the Postnet Weekend witness Half Marathon and Marathon, what you do in the final 24 hours will impact on your result tomorrow.
The course is one of the fastest qualifiers in the province and with over 2600 runners there will be people to assist you throughout your race no matter what the chosen distance, so the important thing is to get the mind and body in "gear" to take you through to the finish in your chosen time.
It's often said that "Failing to plan is planning to fail" and this is certainly true of running a marathon so go through the following checklist and make sure you have plan or direction for each of the following:
· Make sure you are 100% clear on what you want to achieve in the race. Is you objective: training, going for a good time, a personal best, a win, or simply to complete the distance. It doesn’t matter which it is but be clear about your goal, set your pacing plan and stick to it.
· Decide when you are going to register and collect your numbers etc. The options are either to get to the Drill Hall in Geere Street on Saturday afternoon, which will save anxiety on race day, or Sunday morning before the race.
· Determine what time you need to get up on Sunday to be at the race on time. Work back from the starting time of 5am allowing for:
o Time to warm up (at least 20 mins) and stand in a porta-loo queue
o Collect numbers (if you were forced to do this on race morning)
o Parking time
o Travel time
o Rise, Shine and eating time
· Decide and layout what you are going to wear on race morning. Include items to cater for rain or excessive heat, and a change of clothes and shower kit for after the race. Also include some extra toilet paper just in case your particular porta-loo has run out.
· Look at what you are having for breakfast and for during the race. Lay everything out ready for the morning and put race ‘goodies’ in a bag which are best stored in the fridge. Don’t forget a bottle of water for when you are travelling and before the race.
· Check there’s sufficient fuel in the car and you have any toll fees (R6:50 from Durban) in change ready for the trip.
· Set the Alarm – Set the second alarm and don’t forget to set the alarm.
· If you are travelling to Pietermaritzburg or staying away from home the night before the race, take your own pillow with you. This is not only more comfortable, but it also has your own scent which helps us sleep.
· Plan to start at a conservative pace for the first six to ten kilometres and then get into your normal running rhythm, but holding back for the last quarter of the distance. This will help with maintaining good energy reserves.
· Keep in mind that for each lap the first eleven kilometres are predominately uphill, with the final ten predominately very runnable down. While half marathoners can gradually let the brakes off over the second half, marathoners should not allow themselves to get carried away on the second quarter – but which ever race you are doing – keep something in the tank for the short final climb after crossing the Duzi river at Collegians.
· If you are not racing, or if you have not hit peak training of around 45-50km per week for the half marathon and 90-100km per week, for three weeks for the marathon, then plan in some short walks of between one to two minutes every six to ten kilometres. This strategy will allow you to maintain energy and pace throughout the race and deliver a better time than if you simply try to run non-stop.
· Remember that when you cross the line you may well have achieved your goal, but you are also at the base of your next goal: so make recovery a prime focus. Drink carbohydrate, ice your legs, do a cool down jog or even a walk for a few minutes then get your legs above your waist height and when you have changed start with the compression tights and clothing. Looking after yourself at the finish can prevent you from illness and shorten the recovery period.
· Oh and whatever you do – Enjoy your Run - Imagine we are so lucky to be able to take a day to do what we most enjoy doing and have great company to boot!
In : running
Tags: racing pace tips
blog comments powered by Disqus
A runner, undistinguished but persevering, I am more concerned with keeping fit and healthy than with setting records (even PRs).
So I plod on, enjoying the journey with not too much concern about the destination. But I must admit to getting excited when I run faster or longer than the previous time!
