Into London and Spring Half Marathons - Race Prep

I've done a few half marathons now and I'm in training for my first marathon which will be the London Marathon in April. Now, I got my place through a prize draw with my running club Sandhurst Joggers just before Christmas 2012. At the time I was doing very little running, just a mid week 10k and a parkrun, so less than 10 miles a week.  The reason was yet another Achilles injury (the left this time) picked up in July.  I had finally got round to getting proper physio and was nearing the end of treatment when the running gods smiled on me and I got my place. When I found out it was a moment of both elation and worry.  Time to start training.

Pre-Christmas my monthly mileage was only 25 to 35 miles. I had a final physio session in the first week of January and was cleared to ease back into running.  Thanks to Alison I had a training plan and thanks to all my other Frimley Lodge parkrun friends I had loads of training partners, most of whom are doing half, full or even ultra marathons thorughout the spring season.  My plan, starting from such a low point in fitness, is to do London at 10min/mile pace and get in under 4:30.  The plan shows me gradually building up a weekly long run from 8miles to 20miles before the race over 16 weeks.  January saw 101 running miles, February 116miles and I'll be breaking another mileage record in March. The plan appears to be working.

As I didn't know until quite late on that I wad doing London, I had decided to enter every local half marathon that I could - Wokingham (10Feb), Fleet (17Mar), Bolt Round the Holt (6Apr trail) and Bracknell (28Apr).  Fitting London into this little lot seems almost madness, but actually Wokingham came on a day when my long run was 13miles anyway, Fleet comes between weeks when the long run is 18miles and is race practice and Bolt Round the Holt is in the first week of tapering.  The only mildly daft one then is Bracknell which comes a week after London - so that's a loosener then!? The icing on this training cake was then entering the Surrey Spitfire 20 mile race (3Mar). It's great having a big social get together for a race come training run with the added benefit of not having to carry your own water and getting a medal for it.

I know a few people who are tackling their first half marathon.  Training for them has been going quite smoothly with only minor blips for illness and maybe the odd niggle, not actual injury. Long runs have been up to 10 miles or for a real confidence boost a full 13 miles. However, I'm pretty sure that nobody's half marathon training has included taking on fluids or other nutrition while running and I've heard people say they were dead on their feet after 10 or 11 miles - just the point when you should be picking up the pace for the run in to the finish. 

Before this year I had done three half marathons with times of 2:07, 1:58 and 1:57.  The difference wasn't training as in all cases my training was pretty poor. So that leaves race preparation and nutrition.  Basically I was 10 minutes quicker and vastly more comfortable and happy just because I carb loaded and hydrated well before the race, and took on carbs and water during it.

Carb loading for a half marathon usually means eating more than you would normally during training for 2 days before the race. For a 70kg male that could mean going from 400-500g per day to 600-700g per day of carbs.  Obviously it's best if your carbs are generally from whole grains rather than processed sugars or chips, but you can do your carb loading by adding healthy snacks between normal meals - take 4 pieces and fruit to work for mid-morning and mid-afternoon, maybe some flapjack too.

Race prep should be about keeping hydrated the day befoe and on race morning and getting all your kit ready well ahead of time so you don't waste energy panicking about not being able to find your race number.  Race morning I like to get up and have an early breakfast of a regular sized bowl of porridge at least 2 1/2 to 3hours before the race with fruit juice and water. By the time you go for your second pee of the day it should be pale straw colour, not dark yellow.

For during the race I usually take 4 energy gels and have 1 just before the start with a sip of water.  Then I have one about every 30mins or 3 miles.  This usually fits in well with water stations which are often at around 3mile intervals.  I find the gels give me both a mental and physical boost and it helps break down the race into small chunks with a reward for completing each one.  Remember also that getting to 10miles and taking your first gel when you are tired won't give you much benefit - start taking them early.

As for drinking water, it's obviously really important. I take a drink at every water station. If they have little bottles (like at Reading) great, you can grab and go. If it's just cups, then I know if I try to run and drink I'll spill most of it, so for 5 or 6 paces I walk and drink and if the cups are only half full I take 2. Walking for that amount of time takes hardly any time and if it means you stay better hydrated you'll gain it all back and more in the last 3 miles. Again, don't wait until you're thirsty, take a drink at every opportunity.

After the race, when you've come in nicely below your target time, you need to start your recovery.  I don't intend to give up running for weeks afterwards - I've got to be back training in a couple of days after all. I like to take a banana (replaces carbs and potassium), crisps or nuts (more salt and some protein) and also a bottle of milkshake (carbs and really good for protein).  Your body needs to replace fluids and salts and to repair the damage you've just done to your muscles and it's best to start the process by getting in your recovery food and drink in the half hour immediately after the race.

Try and leave a bit of room for a pub lunch afterwards to celebrate your achievement.