l*****h
发帖数: 11 | 1 ========== Update ============
Thanks to the replies. Glad to share my experience here.
A few notes for first-time 1/2 Marathoner:
1. Respect distance: A few more long runs could have been helpful for me to
do better for the last 4 miles. My breathing was fine all the way but my
legs felt so heavy towards the end. For my case, the long runs were most
important to strengthen leg muscles.
2. How much time for preparation. If you are running regularly, say about 15
miles/week, three months should be enough for preparation. Two months was a
bit of a stretch, especially for ladies.
3. Have the right expectation. My race pace was 1 min faster than my
training pace. I assume it is an average difference. Of course I never
pushed too hard in my training runs to prevent from injuries. Now you could
decide what to expect and how hard you want to push yourself during the race
.
4. Don’t worry about your sleep. I slept only 4 hours the night before and
still did fine.
More running tips
1. Run first thing in the morning has helped me to be consistent.
2. I usually don't eat before running except for long runs (>1 hour) or
waking up starving. When I eat, a banana worked best for me.
3. I usually run on treadmill. I found I can achieve a better average pace
when running intervals.
My gears:
Asics Gel Cumulus running shoes (buy 1/2 size up) and Nike dry-fit
I used iphone and "Mapmyrun" app for road runs.
================= Original Post================
Timeline of preparation
Dec,2011: Started regular exercise, ran 3-5 times a week, 3-4 miles a time.
10-15 miles/week. Apr,2012: 15-20 miles/week, registered a 5 K race. My
first 5K result: 25 min 41 sec, pace 8.3. May/June 2012: registered the half
marathon, leaving 8 weeks for preparation. Regular runs + one long run per
week . No long run during the last week before the race. A total of six
long runs(>8mi): 8(twice), 9, 10(twice), 11. My training pace 10:30. I used
this schedule as my training guideline
http://running.about.com/od/racetraining/a/advbeghalf.htm
Race experience:
One of the top summer races. 4.5 K runners and 3.5 K finishers. Hilly course
(only 1/3 is flat). Temperature upper 80s lower 90s.
I had light breakfast(an egg, two slices of bread with peanut butter) around
6:30. Brought water bottle and gel with me. The race started at 8:30. The
first 4 miles felt long and a bit hard as usual. With all the energetic
runners around, my pace was much faster than I planned. Average pace 8:30-9.
Middle 5 miles: Most comfortable but the course was most hilly. Pace varied
from 9 to 10:30, depending on up-hill or down-hill. Last 4 miles: At around
mile 8, I thought could push under 2 hours by maintaining pace 9. But the
course was tougher than expected even toward the end! I ended up running at
pace 10. Water stops: I slowed down for water 3 or 4 times but did not use
gel.
Final result: 2:04, pace 9:30. Very satisfied, given my training pace,
course and temperature.
Post-race beach party and more:
Free pizza, yogurt, drinks, protein bars, watermelon, cookies...from
wholefoods! Runners close to CT should all consider this race.
Most importantly, I had the best feeling ever... excited, rewarded and
fulfilled... As a mom of 2 years old, I could not do this with my family’s
support. Thank them sincerely. Also thank this informative and warm running
forum.
Last words: Running is just great! Race is even better! | M*****a
发帖数: 2054 | 2 con!
pretty fast for such weather!
.
half
per
used
course
around
9.
varied
around
at
s
running
【在 l*****h 的大作中提到】
: ========== Update ============
: Thanks to the replies. Glad to share my experience here.
: A few notes for first-time 1/2 Marathoner:
: 1. Respect distance: A few more long runs could have been helpful for me to
: do better for the last 4 miles. My breathing was fine all the way but my
: legs felt so heavy towards the end. For my case, the long runs were most
: important to strengthen leg muscles.
: 2. How much time for preparation. If you are running regularly, say about 15
: miles/week, three months should be enough for preparation. Two months was a
: bit of a stretch, especially for ladies.
| l*****h
发帖数: 11 | 3 Thank you. Wish the race could start earlier ...
【在 M*****a 的大作中提到】
: con!
: pretty fast for such weather!
:
: .
: half
: per
: used
: course
: around
: 9.
| w***n
发帖数: 9040 | | d*********e
发帖数: 8525 | | x******9
发帖数: 1866 | | a***c
发帖数: 578 | 7 cong!
.
half
per
used
【在 l*****h 的大作中提到】
: Thank you. Wish the race could start earlier ...
| d****y
发帖数: 1671 | 8 cong!
.
half
per
used
【在 l*****h 的大作中提到】
: Thank you. Wish the race could start earlier ...
| a******h
发帖数: 1183 | 9 cong!!!
.
half
per
used
【在 l*****h 的大作中提到】
: Thank you. Wish the race could start earlier ...
| w***n
发帖数: 9040 | | | | t*********t
发帖数: 4766 | 11 又一个快MM!
.
half
per
used
【在 l*****h 的大作中提到】
: Thank you. Wish the race could start earlier ...
| t*********t
发帖数: 4766 | 12 舞老师现在怎么是文艺小青年形象了？
【在 w***n 的大作中提到】
: 楼主训练比赛，看心率不？
| l*****h
发帖数: 11 | 13 I did not buy the hr monitor or gps because I was not sure how far I could
go with the training.
Btw, I liked your recent post on knee exercise and will try to follow some
of the tips. I have problems with my left knee. During the race, I tried to
run on the right half of the road so that I could put less weight on my left
knee.
【在 w***n 的大作中提到】
: 楼主训练比赛，看心率不？
| r****o
发帖数: 3932 | | w***n
发帖数: 9040 | 15 哈哈，穿点免费衣服，看看有人给我打分不
【在 t*********t 的大作中提到】
: 舞老师现在怎么是文艺小青年形象了？
| w***n
发帖数: 9040 | 16 赞淡定。好好休息一下吧，膝盖好了再跑
to
left
【在 l*****h 的大作中提到】
: I did not buy the hr monitor or gps because I was not sure how far I could
: go with the training.
: Btw, I liked your recent post on knee exercise and will try to follow some
: of the tips. I have problems with my left knee. During the race, I tried to
: run on the right half of the road so that I could put less weight on my left
: knee.
| l****y
发帖数: 5952 | 17 哈哈，打了
【在 w***n 的大作中提到】
: 哈哈，穿点免费衣服，看看有人给我打分不
| w***n
发帖数: 9040 | 18 嘿嘿，多谢
【在 l****y 的大作中提到】
: 哈哈，打了
|
|
