Training Day

Next up, we have livlaugheat's question about preparing for a half-marathon.  Which, as I sit here with SCREAMING back pain that causes me to hobble around like I'm about a million years old, somehow seems laughable, that I would have anything at all to say about such a thing. 

(I think it's my piriformis muscle, since it's concentrated deep in my right gluteal area and causes the most unbelievable, stabbing, shooting, head-spinning PAIN with every step I take.  I don't know if it's how the baby is situated or my hauling around so much extra weight or what, but...OW.  Oddly enough it's a fairly common injury in distance runners, too, and one that I've encountered in the past myself.  Except right now it's so, so much worse than I've ever had from running.  Do you think they'll offer to induce me early if I tell them I CAN'T WALK due to CRIPPLING BUTT PAIN?)

So!  Half marathons.  Actually, this advice pertains to pretty much any running race, from 5Ks on up (except, perhaps, ultramarathons, since I have never come close to attempting one of those and do not plan to in this lifetime -- I think if you have to sleep as part of a race, it's a tad too long). 

As with everything else, I'd love to hear from others who agree or disagree with these tidbits, because my way might be totally stupid and not for everyone: 

Should you carry a cell phone?  Not during the race, no.  Personally, I cannot stand to have ANY extra stuff on my person beyond my clothing, my shoes, my iPod, an Amphipodwith gummy bears (more on that in a minute), my race number and my running watch, and I think a cell phone would be annoyingly bulky to carry.  Although I suppose if you have an iPhone that doubles as your iPod and has a belt clip, that would be okay.   

That said, I have seen plenty of people running with cell phones on their hip or even talking on the phone while running.  It seems like an unnecessary distraction to me.  If someone's going to come watch you run, have them station themselves at a specific mile and on a designated side of the course.  If you miss them, it's not the end of the world (though I always find it a huge boost to see Joe on the sidelines looking for me -- I usually don't stop, just throw a wave and keep on truckin', but that little moment is still great for morale).  And for AFTER the race, if you need a phone to coordinate a pick-up, then you can pack your cell phone in the bag that you check prior to the race. 

(Side note:  Some races don't allow music players/headphones and are militant about enforcing that rule, so check ahead of time and train accordingly.  I, for one, would probably not make it to the finish line without my running playlist blaring into my ears, but it would be even worse to expect to be able to use music and then have to race without.  The horror.)

Checking a bag.  I am fortunate to live near the park, where most of my races are, so I usually just trot over to the start with everything I need on me (my apartment key and sometimes a $20 bill or a Metrocard in the key pocket of my shorts or in an Amphipod, linked above, which is as streamlined and light as you can get to cram your must-have stuff into).  But for big runs like the marathon, or half-marathons in other boroughs, I'll check a bag with a Gatorade, my phone, a Balance Bar, and an extra shirt if I'm going to be a sweatbag afterward or extra layers if it's chilly.  Sometimes races have rules about what kind of bag you can check, like it has to be a clear plastic bag or a bag they give you when you pick up your packet and number, so again, check beforehand.  Either way, you'll get a sticker or some kind of tag for your bag corresponding to your bib number.

The important thing there is to leave extra time before the start to deal with the bag check.  Usually it's located close to the starting line, but sometimes it's a decent walk away, and you don't want to feel rushed or stressed right before the race starts. 

I usually like to arrive at the race about 15 minutes prior to the start.  That's assuming I DON'T have a bag to check or anything to do before the race.  If you think you're going to need some time in the Port-O-John (which ALWAYS involves waiting in a line), or if you have to check a bag or need to pick up your race number, then get there at least ten minutes earlier.  A lot of races require you to be in the starting corrals by ten minutes prior to the start time and I find that time is crucial to find a decent spot in the lineup, do some light stretching and get my watch and iPod keyed up.  I HATE having to sprint to the start or getting there after they've closed the corrals, which means you have to go allllll the way to the back of the line. 

Water stations.  During the race, as you get to a hydration stop and you DO want water or Gatorade, skip the initial bottleneck at the front of the table, keep jogging to the outside of all the people who are jammed up there (but stay to the left rather than running with those who are passing by the station), and grab a drink where it's less crowded at the back of the table.  Then stay to the left, again out of the stream of runners who aren't grabbing water.  You shouldn't have elbowing problems this way, although sometimes people are just scrappy or the hydration stops are small, in which case it's every person for themselves.  Usually people are decently civil about it, though. 

If you need to take walk breaks -- which is completely cool; you'll see TONS of people walking at various times during the race, so never be afraid to walk or even incorporate regular walking intervals into your run -- the drink stops are the perfect time to do that.  Take your time getting a cup, walk while you drink, then once you've tossed your cup start a slow jog and ramp up to race pace again as you ease back into the pack.  On the other hand, if you don't want to break stride, then only reduce speed to a fast jog, then hold the cup by pinching the top so it doesn't spill as much, take some gulps and race on. 

Food/gels.  I think that running gels are of the devil.  I've never found one that didn't make me want to rip my tongue out, both from the taste and from the lingering icky sweetness that seems to glue your mouth together.  Some of them also make my stomach hurt.  So instead of gels, I carry a baggie of gummy bears in my Amphipod for anything longer than a 10K; they're delicious, easy to chew and they give me a boost of sugar that carries me through the last few miles.  Twizzlers Nibs also work for me.

But I am clearly a minority here, as most people swear by them.  The key is to find what works for you well before race day, during your long training runs.  You may find you love the ones with caffeine in them, or you like the gummy shots rather than the straight gels, or you can only stomach them if you take them with water.  Of course, you'll also want to choose your night-before dinner and your day-of breakfast wisely and have road-tested them beforehand, too.  (I'm a fan of some form of chicken and pasta -- with a sauce that isn't too sodium-packed -- the night before and Balance Bars with water or Gatorade the morning of).

Bathroom, uh, issues.  Stopping to use the john in the middle of a race -- along with walking or pulling to the side to stretch a cramp -- is common and normal.  Some people don't like to deal with the lines before a race so they save their potty break for mid-race (usually there are short lines at the on-course port-os, but it's nothing like the endless pre-race queue).  Some people just tend to have to pee (or more) in a race.  It's not a big deal.  I know a lot of people fear having a Major Intestinal Meltdown in the middle of a run, but I think unless you decided to go for some vindaloo and ten beers the night before, it's not likely to happen.  And you'll know what your peeing and digestive needs will be before race day, based on your long runs. 

I think the best insurance against having a problem is to know your pace and stick with it -- don't go out too fast or push beyond what you've trained for.  Some stomach cramping, by the way, is pretty normal; I tend to get a bit of abdominal pain whhen I run longer than 10 miles, but it's a temporary discomfort and doesn't...lead to anything.  Regardless, it never hurts to know at what miles there will be bathrooms so you can be mentally prepared.  They should show them on the course map on the race website.

Not going out too fast is really key to the whole operation, actually.  It's so easy at the beginning to get caught up in the collective energy of the pack and blow past your normal pace, and to some extent that's good, so long as you can settle into your goal pace before too long.  Otherwise, by the time you hit mile 6 or 7, you may be hating life.  I'd much rather run moderately at the beginning and kick it out for the last couple of miles than be gasping for dear life by midway through.  You should know by then what your pace feels like, so your body will be able to find it; you just have to tune out everyone else's pace and the people passing by. 

Above all, of course, have a great time -- it's a fantastic thing to run ANY race, and I happen to think half-marathons are the best of the long races, since they're not so long that you want to crawl to the side of the road and PERISH (as in the marathon, ugh) but they're long enough to make you feel like a complete badass for finishing.  Good luck and let me know how it goes!

Comments

[Jen B]

I am a super beginning runner and just started training for a 5K. I'm looking for any advice out there so thanks for sharing!

[Ris]

I recommend vaseline or body glide for the day of the race. I brought along a flat, trial-sized thing of vaseline and definitely used it mid-race once the "arm rubbing against the side of my boob/sports top" situation made me want to tear my arms off.

[Ali V]

I'm actually running my first half on Sunday and this is very helpful. Thank you! I'm not too concerned about my time so it's just all the little things that stress me out - when do I get there, dealing with water stations in a crowd, etc. - so this was very useful. And I'm with you on the gels - so godawful. I'm going with sport jelly beans myself.

[Lawyerish]

Ris - YES, I meant to include Body Glide in this but totally whiffed on it. I put it around the edges of my sports bra, at the sleeves of my shirt, in the upper thigh area, and at the waistband of my shorts. Chafing is THE WORST and so easily avoided. Aquaphor is also good for this.

Good luck, Jen and Ali, with your races!

[livlaugheat]

You answered my question! Yay! And thanks this is super helpful. I hope your glute feels better!