16 replies to this topic

[Ayla2010]

Any advice would be much appreciated.
First half is only 4 weeks away (GC). Is there anything I should know about for before and after the race?
I know I should start off slowly and pace myself.
Am guessing afterwards, walking is not going to be very easy. How many days should I not run for afterwards? Just until I feel up to it again? I have booked a massage at the resort we are staying at, I guess that and the spa or pool will be helpful?
I was going to walk to the bus stop (only 2.7 km from where we are staying) would it be better to do a slow jog, or to save my energy?
Ive got gels, and I will wear my hydration backpack (i worry about the water in cups on the course, yes I am a freak).
What are your helpful tips?
Its going to be a very early start that day, am thinking ill need to be up at 3.30 am, so I can have brekkie, and then catch the 4.20 am bus to the start, just in case of delays etc.
Will there be toilets right near the start? And on the course?

[Bellthorpe]

Your comment about starting slowly and pacing yourself is spot on. It's very easy to get swept up in the excitement of the event, and go out too fast. Especially as many others overtake you. But if you do it slowly, after a while you'll be the one doing the overtaking.

I can't see why you should have a set number of days afterwards not to run. How many days do you not run after a long run now?

Given that you've not done this sort of distance before, I would suggest walking, not jogging, to the start. Perhaps throw in a couple of jogs on the way for a few hundred yards.

You don't need gels for a race of this length; and the water on course is fine.

Yes, there are toilets near the start. Plenty of them, so the queues aren't too bad. I assume so on the course, but don't know.

Good luck, and enjoy the whole experience!

[russell2pi]

Ayla2010, on 03 June 2011 - 07:14 AM, said:

Any advice would be much appreciated.

Relax. You'll be fine!

[Ayla2010]

I only have 2 days off after Sunday's long run now which has been 13 km but will get slightly longer over the next few weeks. I guess I should just go by how sore I am? If really lasts only a day after my long runs now.

[henryjoseph]

Ayla2010, on 03 June 2011 - 07:14 AM, said:

Am guessing afterwards, walking is not going to be very easy. How many days should I not run for afterwards? Just until I feel up to it again? I have booked a massage at the resort we are staying at, I guess that and the spa or pool will be helpful?

As BT said, I wouldn't have a set number of days, but just see how your body goes. You will know when you feel ok to be back out training. That said, if it is your first Half and you run reasonably hard then you *may* be in lots of pain for a number of days or even a week! (of course, you may not be, but you may as well know the possibilities)

Bellthorpe, on 03 June 2011 - 07:44 AM, said:

You don't need gels for a race of this length

But, if it would make you feel more 'prepared' then take one or two with you. But, remember that if you start eating lots and lots during the race (particularly if you have not done this in training), then your stomach might not like you!

Good luck!

[Rastan]

I did my 2nd HM (the first was 3 years ago...) last week at Noosa and I got up 2 hrs before the race and had a banana sandwich, and two coffees as I got ready half hour before the start. I had a gel at about the 13k mark and I felt that the gel made a difference to my 17-20k times. only my amateur opinion though

See you at the GC and best of luck! I will hope for another under 2hr run...

[Ayla2010]

I did use a gel on my 13 km run last Sunday, as at 10 km I felt really fatigued, but I think that was due to only having a piece of toast for breakfast. After the gel I was able to finish with some energy.

[meinmuk]

I figure that I may as well hijack Ayla's thread as I'm in the same boat with respect to running my first half at the Gold Coast.

How effective is a pre-race warm up when you then have to stand around getting cold with thousands of others to get your starting spot and wait for the start? (I'm targetting 1:50, so figure I'll introduce myself to the relevant pacer and stand near him/her.)

[Bellthorpe]

Ayla2010, on 03 June 2011 - 11:16 AM, said:

I did use a gel on my 13 km run last Sunday, as at 10 km I felt really fatigued, but I think that was due to only having a piece of toast for breakfast. After the gel I was able to finish with some energy.

I wouldn't think 'only a piece of toast' would be the cause. Many people run 30km or more on no breakfast at all.

Your energy needs come mainly from glycogen, which is stored in your muscles and your liver. It got there over the last couple of days. Your liver will, for runs up to a couple of hours or so, release glycogen as required. After that time, food (or gels) are useful.

I would suggest that you felt tired because you're just not used to running those distances yet. With time, as you get more experienced, that will change.

[Ayla2010]

oh right, thanks
I did feel very hungry by then too which is why I assumed I hadn't eaten enough, all my shorter runs I don't eat at all and have been OK.

[Hawthorn]

Ayla2010, on 03 June 2011 - 07:14 AM, said:

Any advice would be much appreciated.
First half is only 4 weeks away (GC). Is there anything I should know about for before and after the race?
I know I should start off slowly and pace myself.
Am guessing afterwards, walking is not going to be very easy. How many days should I not run for afterwards? Just until I feel up to it again? I have booked a massage at the resort we are staying at, I guess that and the spa or pool will be helpful?
I was going to walk to the bus stop (only 2.7 km from where we are staying) would it be better to do a slow jog, or to save my energy?
Ive got gels, and I will wear my hydration backpack (i worry about the water in cups on the course, yes I am a freak).
What are your helpful tips?
Its going to be a very early start that day, am thinking ill need to be up at 3.30 am, so I can have brekkie, and then catch the 4.20 am bus to the start, just in case of delays etc.
Will there be toilets right near the start? And on the course?

Just my thoughts.

About drinking:
For any sport really, it's more important to drink before you get out there, than when you are on course (not saying drinking while you run is not important, just its better to start in a better place, since you can't really hydrate when running, just prevent dehydration.). This means drinking more in the two days leading up, but don't just drink water, consider some sports drinks and stuff like that. I think you can get sugar free if you are worried about that stuff. Although im different from you pace wise, if its a cool day i don't actually drink in a half marathon. I hydrate before and after, but since im not out there for two hours i dont really need to drink.

After the race:
Just go for a walk for a little, dont bother attempting to jog or walk miles, just don't stop straight away.
I cant imagine heating your muscles up in a spa for hours would be a good idea post half marathon. Maybe fill the hotel bath with cold water (no ice), jump in for a couple of min, jump out and into a warm shower for a couple of min, back in bath for a couple of min, might help. But really its your 1st half, you are going to be sore, but its a good sore so take pride in it. As for how long to wait. I guess keep in mind you are running to get stronger / better. Running after you have just raced a half marathon is putting more stress on a body that is worn down. Just wait and go when you feel your body is ok, not when your mind is. Also keeep in mind that taking a little time to look back and think what you have done will refresh you for your next goal.

Getting up/ getitng there:
some people like to get up early, some later. When i have done melbourne races near my house recently (run for the kids for example), i have got up 1h before and jogged to the start line after a light breakfast (i wouldnt do this for a marathon tho). If its your 1st half, i am going to assume other slower runners getting in the way wont be as much of a problem, so dont feel the need to show up 2h before. Just assume its going to take a little bit to line up and use the bathroom before the start. If you dont need to go, line up and go anyway. You dont want to be stopping on course.

Gels:
They are good, im not going to lie. But dont let people tell you they "make you run better", they dont "make you better"....... your training does that. They provide energy quickly for when you are running out. bellthorpe is saying that if you eat a good round diet, you should have enough energy to run a half marathon without the need for gels. If you would still like to use them be sure to try before race day. After you have been out running for a bit (1h into a run is a good time). On race day you could have one 15min before and one half way? Whatever works you really. If you dont like them just buy a bag of lollies and eat those before the start/during the race

Overall:
My thing about half marathons is- It's not going to be easy, but its not as bad as people say. I can honestly say, that if you have done the work there is no real difference between a 10k race and a 21k race for "how hard, bad, painful" it is. I have got races much shorter than a half marathon wrong, and they have 'hurt' far more than 21k races i have done "well". Races over 30k are different, but half marathons and below if you have done the training for 21k's than you will be fine. If you only train for a 5k race an do 21 you will struggle, but if you train for 21 you will be fine.

Finally:
Just enjoy it. The thing that makes me sad about running is a lot of people want to run a half or full so they can say they have done one. Dont train correctly, just finish, and dont enjoy it but think "ive ticked that off the bucket list" so never do another one. Train for the event and you will enjoy it and do another one which you might enjoy even more. An enjoyment of running is that it gives you back what you put in. So if you have fun and work at it, you will get better, and you will be able to see that in your results

Edited by Hawthorn, 03 June 2011 - 12:54 PM.

[Ayla2010]

Thanks for the advice everyone.
Just to clarify I have been training but around march had 6 weeks off running due to an injury but kept up cardio so was able to continue with training ok. Seem to be managing runs fine, my slow runs are very slow though , avg 8 min pace. Hoping on race day to manage under that and finish around 2:45

[Hawthorn]

Ayla2010, on 03 June 2011 - 01:59 PM, said:

Thanks for the advice everyone.
Just to clarify I have been training but around march had 6 weeks off running due to an injury but kept up cardio so was able to continue with training ok. Seem to be managing runs fine, my slow runs are very slow though , avg 8 min pace. Hoping on race day to manage under that and finish around 2:45

at that pace i would leave the water backpack, and just walk through the drinkstations. Saves you having to carry water all that time, and slowing down to ensure you get a good amount to drink wont hurt your finish time.

Also, just wondering. What injury did you have?

[Ayla2010]

Just really tight muscles around my right hip, it caused me lots of pain when even walking around. My leg also wasnt able to use it's full range of movement. My Physio does massage and accupunture.  Plus I have lots of stretches I do 2-3 times a day. Now it just is slightly painful after my longer runs but stretching after takes away the pain.

[Hawthorn]

Ayla2010, on 03 June 2011 - 03:19 PM, said:

Just really tight muscles around my right hip, it caused me lots of pain when even walking around. My leg also wasnt able to use it's full range of movement. My Physio does massage and accupunture.  Plus I have lots of stretches I do 2-3 times a day. Now it just is slightly painful after my longer runs but stretching after takes away the pain.

NOT A DOCTOR COMMENT:
This may not have any relation to your current situation, but I suggest getting a sports physio if you dont have one already and want to continue running. Medical people are interested in fixing the problem and will give you the best steps to do that, which sometimes might differ from your personal goal. If you have a sports physio they often understand your personal goals and rather than giving you a fix to stop XYZ item from hurting, will give you a solution that makes it easier to meet your personal goals (modified training plan, etc) and recover in a way that you can increase strength and avoid problems in the furture.

[Ayla2010]

my physio has been brilliant so far, and he has made me be able to run pain free, so I am happy with the progress so far.

[Dermottj]

meinmuk, on 03 June 2011 - 11:50 AM, said:

I figure that I may as well hijack Ayla's thread as I'm in the same boat with respect to running my first half at the Gold Coast.

How effective is a pre-race warm up when you then have to stand around getting cold with thousands of others to get your starting spot and wait for the start? (I'm targetting 1:50, so figure I'll introduce myself to the relevant pacer and stand near him/her.)

I'm not sure what everyone else thinks but heres my opinion.  If you take it easy over the first 3 - 5 kms (say 15 - 30 seconds slower than your goal time at least) then you'll ease into the run nicely and wont need a warm up, I reckon its overrated unless you're planning on going out hard and targeting a time in the 80's or better.  If you don't go too hard too early you'll have plenty (or enough!) energy in the later stages of the run when it's most handy.  I've run too quickly in one and the last 4 kms were very un-enjoyable, the last one I did (Great Ocean Road) I followed my own advice and finished quite well.

You'll be fine, trust your training and pace yourself!

Edited by Dermottj, 03 June 2011 - 04:52 PM.