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February 4, 2005
half marathon race strategy 
Okay guys, I need some help. I need a strategy for Freescale. Can you help me? What have you done?
Here's my half marathon history: I've done three of them.
The first, I did just about everything wrong. I wore long cotton pants and a heavy cotton t-shirt, and by the end of the race, the temps were in the low 80s. I didn't properly hydrate before or during, because I didn't want to spend much time in the porta-johns. I did the first third, which was mostly flat, slowly. The second third was rolling killer hills, which I just jetted through—so much fun! The last third was flat, and fully exposed to the sun, and I thought I was going to die. If there had been a sag wagon or an ambulance, I would have quit there on the spot. I crossed the finish line, and I thought I was going to die. I had to climb what seemed like thousands of steps, and I thought I was going to die. That was 3:59:07
The second was flat as a pancake, and on the fourth of July (so, sunny and warm). I did the first third slow, the second third a little faster, and the last third faster yet—and then a big dog got loose and started jumping on people and mouthing their hands, and so I walked the dog back to the sullen teens who owned it. That was 3:53:03.
The third was the Seattle Half-marathon, where I did more of the same, finished really strong, but still with a sucky time (3:53:43).
In shorter races (5 & 10 K) where I've done really well, I've started at about 75-80% maximum heart rate, and tried to sprint for the last mile. My best pace has been 14:30 minute/mile in a 10K. So really, I should be able to do a 15 minute/mile, no problem, right?
So, what are your strategies for doing a good half-marathon? Please share...
Posted at February 4, 2005
Comments
First off, congratulations for finishing your first half, in the face of - well - everything.
For Freescale, I highly recommend slight negative splits - nothing too crazy though. The first couple of miles will be a little hilly (nothing like Seattle), then a gentle downhill for miles and miles, with a moderate (not that big a deal unless you're exhausted) hill just before the finish. So walk confidently at first, then just let the slope roll you faster whenever possible. A more or less constant effort will give you negatives "for free," but I'd still up the effort as the race continues like you did before. You can check my recent preparing-for-3M post for more, its the same basic (topographically) course.
Freescale is, statistically, the fastest marathon course around. The half marathon covers the first half of the course, which is the faster downhill half. So be prepared to push yourself a little from a time perspective, don't hold back *too* much because of pace, go more off of effort. I think that's what you'd be doing anyway from your post but, hey, I like to chat.
Posted by: Richard at February 4, 2005 3:20 PM
OK, first of all you've run more halves than me so I'm not sure I can offer much advice.
A friend always told me to add 20 degrees to the temperature and dress for that. It may seem chilly at the start but then you won't be dying later. I usually start out too fast and then regret it later so my personal goal is to stay on pace at the beginning and not waste too much before the end.
And I try to eat breakfast real early (3 hours) before the race so I don't get cramps. And hour before the race I may have a bagel or a banana. Right before I may have a gel, but only because I really like the taste of gels. Lots of water the night before, but not so much the morning of the race. Just enough so I'm not thirsty. And don't forget your pasta for dinner the night before.
Sorry I don't have much advice on pacing and stuff. Still working on those.
Posted by: Jon in Michigan at February 5, 2005 5:33 AM
Well, I always read that you should never do anything in a race that you don't do for training runs.
I follow that advice for clothing and wear my favorite old tights (if below 60 degrees, shorts if warmer), shoes, wicking shirt, etc. I always wear a light jacket if it's in the 50's or colder which I can take off when I warm up and tie around my waist. I also wear gloves if it's at all cold these days. Just taking gloves off and on makes a huge impact on cooling off / warming up.
I don't follow the above advice for food, as I'll have a goo on a half marathon (at mile 7 or 8 to get me over that potential mile 10 wall), but I almost never train with goo. Like Jon, I try to drink a lot of water the day before, but not much morning of. I stop drinking water an hour or so before a race, but for a half marathon will drink at every aid station; usually just a few sips, and I alternate water and sports drink. I personally can't eat before a race (also going against everything I've read).
For pace, I just go for what feels good, trying to hold back a little for the first 5 or so miles, and then if I feel good I'll pick up the pace. It's usually fast and fun miles 5 - 10, and then just working hard to maintain that pace for the next 2 miles, and I try to kick it up for the last mile.
It can't be as bad as Seattle; I ran that half 3 years ago and haven't it run since (between the typically bad weather and the hills, it's no fun).
Posted by: Tricia at February 5, 2005 8:01 AM