Are you ready to run the Kauai Half Marathon? There are less than 12 weeks left until the big day. Here’s all the guidance you need to take on 13.1 — whether you want to do your first or fastest
Are you ready to run the Kauai Half Marathon? There are less than 12 weeks left until the big day. Here’s all the guidance you need to take on 13.1 — whether you want to do your first or fastest half.
Build slowly. Long-distance races like the half marathon or marathon require you to put in a lot of miles in training, which increases injury risk. That’s why half the battle, if not more, is getting to the starting line in one piece. To do this, increase your miles gradually by no more than 10 percent each week. For example if you are currently running 15 miles per week, add 1.5 miles the next week, but never do more.
Simulate race conditions. The purpose of training is to practice, practice, practice for the conditions you’ll face on race day. Practice your long runs on the race course, so your body and mind get used to how that feels. The Kauai Half Marathon starts at 6 a.m. Be sure to plan several of your runs — especially long runs — for that time, so your body clock gets used to that. The course has a long uphill at mile 5 (tree tunnel), so do hill repeats.
Know the purpose of each workout … and follow it. Make the hard runs hard and the recovery runs easy. Many runners make the mistake of running too hard on their easy days, which can lead to injury and burnout, and leave you too tired to give your all to the quality workouts, like speed sessions and long runs.
Practice eating and drinking. For any of your workouts over 90 minutes, aim to consume roughly 100 calories every 45 minutes. Experiment with types of calories (sports drinks, gels, and chews) and frequency of intake during long runs. Mandarin Orange Heed sports drink will be offered at the race, so you can find out whether it sits well in your gut, or whether you’ll need to bring your own.
Practice race pace. The great news for you is half-marathon race pace equates roughly to tempo-run pace, and tempo runs are some of the best training you can do for building strength and the ability to run faster longer.
Maximize your long run. The key component of any long-distance training plan is the long run, which builds endurance. Make two of every three long runs progressive (starting slowly and getting increasingly faster). This will increase your ability to hold a faster pace at the end of a race — a crucial skill when pushing for a personal record. Progression runs also add more quality miles to the week without the stress of an interval or tempo session. Start your progressive long run at least two minutes per mile slower than goal half marathon pace, and increase the pace every two to three miles. The final miles should be 30 to 45 seconds slower than goal pace.
Refuel for a quick recovery. After hard workouts, like long runs or speed sessions, refuel fast to help restock glycogen stores and repair muscle tissue. Eat a 300- to 400-calorie snack with a 3-to-1 mix of carbs within 30 minutes to jump-start muscle recovery.
Break it down on race day. A half marathon is a long way — 13.1 miles — which can make it intimidating, especially in those first few miles. That’s why it’s best to break it down into three segments: The first five miles, the middle five miles and the final three-plus miles. For the first five, think “easy does it.” Run as relaxed as you can, stay on your pace, maybe chat with those around you. For the next five miles, think “hold things steady now.” You’ll need to concentrate more to maintain your pace. For the final 3.1 miles, think “time to push.” Chances are you’ll be feeling tired and strained, and it’ll be more difficult to hold pace. Rise to the challenge, push the pace hard and run with urgency and optimism all the way through to the finish.
• Pam Kruse is an exercise physiologist and has over 20 years of experience as a sports endurance coach. Join Coach Pam’s Half Marathon Training Program to start on June 19. You can contact her at fitbod@hawaii.rr.com or call 635-7497 for more information.
