Following a race, I think it's a good idea to review the training you did for it; figure out what worked, and what didn't. You can take a lot of good things out of a race, and maybe realize some not so good things you did.
My training plan worked well for the first 8 miles. It was mostly flat, and I was either ahead or on pace for what I wanted to achieve. If only a half marathon were 8 miles...hehehe. I was well hydrated. I have NUUN with me in a bottle, which ran out at mile 10. In cooler weather I don't down as much drink., but I made sure to preserve the NUUN by taking water along the way. I focused on me. I came to the realization in Chicago that I pay too much attention to the people around me in a race. In a way you need to pay attention for safety reasons, but I was watching them run, making people who passed me targets. That is a distraction. This time I had the iPod on, and focused on me for the most part.
What didn't work? The hills. Very few 128 ft inclines in my neck of the woods for me to train on. While I am proud that I kept the hill walking around a 17:00/pace, I just was not prepared for the downhill portion, and that is where a lot of pain crept in. For a marathon, I need to work more on strength. The tough part is we don't belong to a gym right now, so it isn't easy to go that kind of training. The good news is hills are not a part of the next two races.
Right now I am sick - bad throat, congestion, etc. I am going to heal, and then start running next week, continuing my training plan. Monumental is a few weeks away.
Charlie
3 comments:
Even without a gym, there is a ton of strength training you can do on your own.
I am not a trainer, and do not play one on TV, but spend 1-2 months of a gym membership ($100) on a few kettle bells, a roller and (maybe) a band or a yoga mat.
Then go to the youtube for Tabata intervals & kettlebells.
So much strength training can be done with your own body weight.
I agree with Tina, but you won't get many kettlebells for $100. Check out "You Are Your Own Gym" by Mark Lauren. It contains a wealth of body weight exercises. I've been lucky not to ever have pain on downhills, but then, I don't think there are any in Kentucky. My routes seem to only go up.:) I have found that a shorter stride and a quicker cadence seems to help me conserve energy on the climbs. YMMV
Peace,
Pennsy
this website has a lot of good body weight training exercises. I've done some of them... http://www.alkavadlo.com/
they are tough.
Also, Charlie, you were sick heading in to the race and that can affect you a lot. Good job on the first 8!
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