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Half Marathon 13.1M 21.1K Race Plans

Hard-2-Go-Wrong-So-Right-4-So-Many Plan

General Race Plan (The course or weather may require adjustments)
Start to 3M Don't give time away, but let the pace come to you. This may be slightly slower than goal pace . Your perceived exertion will not be working well in the first mile or two. It will feel easier than it is.
3M-6M Still out too fast, dial it back. Overdid the easy, gradually increase pace and try to be back on track by 6M (don't try to get it all back too fast). Right on pace, then stay there.
6-9M Now we know what the day is offering. Stay in control and adjust gradually to how you are feeling. Speed up, slow down, or hold. The real racing starts at 9M.
9-12M Now we are managing legs, lungs, and fuel. No big moves, but this should feel like racing and be hard. In this context, keep thinking about being able to hold the pace through to the finish.
12-13.1 Empty the tank and leave nothing.
By the way, if run to perfection this plan results in even splits.
Basic Nutrition Plan
6-8 oz every 20-30:00 minumum
1 gel or 100 calories at 8 or 9M.

500 Festival Mini Marathon Specific for the Aggressive Racers (or those that need to be) Plan

M1 Let adrenaline flow and keep your foot off the gas pedal.
M2 So easy turns into some effort and it's still probably slower.
M3-Track Keep emotions in check and give your competition a little room to blow up on their own.  Careful with your adrenaline/effort mix through the crowd in Speedway.
Track Miles - Nice rhythm on auto pilot on pace.
Off the track to 10M -Evaluate what you have left, get fluids and calories so you don't need more than a splash in the last 5K.
M11-12 Make or break.  You have to make it to 13.1, but there is no holding back now.  It's going to hurt.  There is no way around it.  Accept it and fight.
Last 1.1 Count them all and get everyone you can.  You don't know where you are in terms of overall place, age group place, team place, who is coming up fast behind you, or who has a chip time advantage. Find your limit!

When in Doubt Keep it Simple Plan

First 5M/Stay comfortable
Second 5M/Adjust for the day. Speed up, slow down, or stay the same based on how your are feeling.
Last 5K/Measure how much you have left and get to the finish!

Running on Indy Episode 22

The heart rate training doesn’t suck…if you do it right…, edition of Running On Indy. Our guest Coach Matt Ebersole of Personal Best Training makes his second appearance on the show and fills us in on how to train properly using a heart rate monitor.

Running on Indy Episode 2

This episode features our personal running coach Matt Ebersole. Matt founded his coaching business, Personal Best Training, in 1991. Since then he has worked with over 7,000 runners of all abilities. In this episode we chat about everything from the pitfalls of being a new runner, to Matt’s best coaching moments over the years.

Fifteen Marathon Fails

Training

Excessive stoppage time in training.  Mental, muscular, and aerobic tension are limiting factors and time outs limit training effect.

Too many slow long runs second only to not enough long runs.

Not racing enough.  Predict maximum efforts from maximum efforts.

Failure to dial in nutrition for race weekend.

Looking for signs of fitness.

PreRace

Burning too much energy before the start.

Arriving at the start line too light.  Fuel & hydration will have you up a few lbs.

Hyper Split Focus.  Splits take care of themselves when the effort is right.  Forcing splits is a killer.

Wish pace instead of goal pace.

Not thinking through how it should feel throughout the race.

Racing

Trusting GPS.  Turn off auto splits and use course markers.

Bouncing to keep the pace slow enough.  Results in slower with more pounding.

Failure to fuel enough early enough.  20M is half way and everything you do to get to 20 is setting up a successful or failing last 10K.

Going for broke too soon.  You can be in 3:02 shape and run 3:19 by trying to run 2:59.

Failure to recognize waves of feeling good and bad.  The longer the race the more it is possible to overcome bad spots.

Strength Training

Intro

95% Goal

Cheat Sheet & Video

Current Issues & Problematic Areas

Prevention

            Habit vs Kick Ass

            WU/CD

            Tension

            Stretching Pre/Post

            Dynamic Options Stairs/Drills

            180

            Posture

            Shoes

            Run More

            Aerobic Intervals

Simple Seven

            Quads

            Hamstring Curls

            Hip Flexor

            Glute Contractions

                        1, 2, 3

            Magic Hip

            Straight Leg Clamshells

            Calf Raises

Bonus

            Back Extensions

            Crunches

            Ant Tibialis Raises

Post Run

            Stretching     

            Foam Rolling

            Hip Alignment

Rose Scovel's Clinic Notes for 9/21/16 (edited)

Strength 9/21/16
Starting exercise list will be posted on the PBT site.

If exercises do not feel good or do not feel effective, drop them and find something better.

2-3 weeks for 10-20:00 is enough to be very effective, if it is consistent.

2 sets to fatigue (not failure should do it).

Rotate through the workouts within the time allotment so you get a good variety.  Keep adding new exercises to replace those that do not meet our criteria of feeling good and being effective.

Wednesday and Sunday are good days for leg exercises bc it reduces effect on quality runs.  If you just do a few each day it will not have a negative impact on the workouts.

There are not too many fast distance runners that are heavy, but more important than being lighter is strength to mass ratio.  A few pounds heavier and a lot stronger is much better than lighter.
Our focus is to keep balance between the prime movers and the supporting muscles that tend to be the root of most injuries.

Race Readiness 9-21-16
5 marathon fails
1. Long slide – Not enough weekly or long run mileage to maintain a pace for the distance.
2. Light switch – Glycogen depletion.  We start with 20M of carbs and need to take in 6M during the race.  Dehydration is slower but just as deadly.  Will is not enough to get through these limiting factors.
3. Derailed trail – A good race plan with entail recognizing what the day has to offer or a great day will snowball towards a cautionary tale.
4. Locked up- Don’t ask you body to go 25% further and 30-60 seconds faster than you have trained to run or you it will end bad.  Long runs and plenty of faster running will prepare you for the specific demands of the last 5-10K.
5. DNS-Don’t fly to close to the sun to often or you will be the fittest cheerleader on the course.

At the start line hydration and glycogen store should be full.  Be 2-3 lbs heavy

Human body can store about 20 miles worth of carbs.  Need 600 more to finish a marathon.

Have breakfast ~90 minutes before

6-8 oz water every 20 min

Do not rely on GPS on race day especially if you race involves tall buildings. 
Start the race as a cautious pessimist.

At some point you will realize what the day has to offer and how you are feeling – become a realist.

With as many as 10 miles to go and you know it is your day, become an optimist and go get it. 
First 5 miles - feel relaxed/too easy
5-13 - Stay relaxed and controlled and get into your rhythm and on pace.
13-20 – Adjust based on conditions and how you are feeling.  This is your last chance to slow down voluntarily.

20 miles is the halfway point. Break the remainder into manageable increments. 
Save half of your mental energy for the last 10K to 10M.  This is where the race starts and why a marathon is a big deal.  Anybody can run goal pace for 20 miles.