Question:
Having learned some in the past
year about marathon preparations,
such as glycogen supply and how
to approach eating and drinking
before and during the marathon--although
I'm probably a slow learner considering
my mile 23-25 crash at my most recent
marathon--I realize now that I know
next to nothing about half marathon
race strategy. I'm running one this
weekend and am doing a kind of mini-taper
this week (fewer miles but good
intensity for me).
I assume I
should do the usual carbo-loading
routine late this week, and I will
have some gels with me if needed
for the race. Any thoughts from
the half-marathon experienced? I
ran one such race last December
in 1:58+ and my goal is just to
be around 2 hours again this time,
this being a hillier course.
I know this is probably obvious
stuff, but just curious about whether
good half marathon strategy is different
in any way from good marathon strategy.
Answer:
Each of us is different, but I seem
to do better on a half with a little
carbo loading (I like pasta anyway)
or a gel or two early in the race.
I don't believe they are necessary
and I can't say they make any big
difference.
I would recommend tapering for any
race. How much I would suggest depends
more on how you are training and
how your body reacts than to the
distance of the race. Tapering allows
you body to be in the best condition,
and you want that for a 5K or a
50 miler.
We all know
that the approximate 2,000 Kcal
of glycogen we have is not quite
enough for the marathon and that
last 10k is always a crap shoot
even with even to negative splits.
If you were going to jog it I'd
say it's a piece of cake. Since
you're fleet of foot and will push
the red line, it's the age old fine
line such that your glycogen will
last 13.1 miles. There is more room
in the 1/2 for error but too fast
will bring on the body bag and just
severely slow your pace and not
walk.
The advantage with the 1/2 is you
can practice some or all of the
13 miles at race pace and should
be able to come close to the maximizing
your fuel(as compared
to the full version).
For a car, it's miles per gallon.
For running, it's miles per glycogen
- uming proper fluid, salt, a reasonable
taper, etc.
