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RUNNING
Half Marathons: Halfway There and Other Rants
by Laura Clark
 Photo by North Elba Park District Runners gather at the start of the Lake Placid Half Marathon with the Olympic Ski Jumps in the background. |
"Halfway
up the stairs
Isn't up,
And isn't down.
It isn't in the nursery,
It isn't in the town...
It isn't really
Anywhere!
It's somewhere else
Instead!"
- Lines spoken by
A. A. Milne's
Christopher Robin
Whenever I run a half marathon, I am reminded of Christopher Robin's matter-of-fact summation. Halfway is neither here nor there, an in-between, ambiguous state. Christopher, however, is perfectly content to remain within his comfort zone, happy to have expended some energy, but not yet willing to get into serious oxygen debt. Maybe I'm overreaching, but runners have a difficult time dealing with anything that sounds suspiciously halfway.
Currently, the most popular race is the 5K (3.1 miles), which is obviously half of the 10K (6.2 miles). But does anyone ever demean it by referring to it as half of a 10K? Despite the fact that the intermediate distance, the 5 miler or 8K, suffers from something of an identity crisis, alternating between the English and the metric persuasion, there is no doubt that you have completed a mature event. Ditto for the 9.3-miler, otherwise known as the 15K. But a half marathon? That is only half of something.
Well, it is and it isn't. Admittedly, potential marathoners search out half marathons to use as training runs for the "real thing." And since more marathons offer concurrently run halves, they can be viewed as a way to experience the excitement of a marathon without actually having to run the entire distance. And there's really nothing wrong with either outlook.
For many, the half serves as a valid entry point into the world of long distance running. Still others relish the challenge of combining speed plus a fairly long, yet doable distance. According to Bob Glover in The Competitive Runner's Handbook, "the half offers the challenge of longer distances without the lengthy training and recovery time that the marathon entails." For those who prefer racing shorter distances, the half serves as a means to build strength and confidence for these events.
TRAINING
FOR A HALF MARATHON
With all these differently goaled individuals, it follows that there
are many potentially valid training methods. Key to all, however, is
the weekend long run, a sacred institution of the running community.
Jeff Lutzker, coach of the Saratoga
Stryders running club, advises that the runner work up to a long
run of 10-14 miles, saying that "ìSpeed is not crucial,
but covering the distance is." Lutzker suggests that first-timers
might want to consider the run/walk method advocated by running guru
Jeff Galloway. Modifying his advice, Lutzker recommends that the beginner
take a fast walking break of one minute after every eight minutes of
running until the 10 mile mark, at which point he or she can confidently
run the final 3.1 miles.
If you want to improve your half marathon time, you should follow the advice Bill Rodgers gives in his book The Complete Idiot's Guide to Jogging and Running: "If you also want to race the distance, then you should do workouts that improve your... lactate threshold." He recommends tempo runs of 20-40 minutes at 30 seconds slower per mile than your 5K race pace or 20 seconds slower than your 10K pace. Whether your goal is finishing or improving, make sure you allow at least one week to taper, or ease back on your mileage, so you approach race day well-rested and eager.
Regarding race day strategies, as George Sheehan said, each runner is "an experiment of one." What works for your buddy, may not work for you, or even if it does, it may not work all of the time. Nevertheless, here are some that work for me:
Sleep: Experts insist it's the amount of sleep you get two nights before the race that matters. This is probably meant to ease jittery nerves, but if you've tapered the week before, you should be well rested.
Hydration: Take water with you, even if the race brochure promises aid tables every mile. It is difficult to drink enough water when you're out of breath. Besides, a small sip before a large hill just might make the difference. I prefer the hand-held water bottles since there is no annoying jiggling and the liquid is readily available.
Food: It never ceases to amaze me how some road race directors can think anyone out there for several hours can go without fuel. Eat an energy bar or a few fig newtons an hour before the race, and take along some gel or hard candies. Cargo shorts made for trail running are perfect for stashing stuff.
Blisters: According to John Vonhof, author of Fixing Your Feet, more athletes drop out of races because of blisters than for any other reason. Break in shoes before you race in them, even if they're the same model you've always worn. I usually stick a few cotton balls under the top of my sock to use for emergency blister padding.
FALL IS
PRIME TIME FOR HALVES
September 9: Maple Leaf Half Marathon and Relay in Manchester, VT
You will enjoy the drive to Manchester almost as much as the race. Plan
on spending some extra time exploring the town and the picture-perfect
Vermont countryside. Most of the course is on paved roads except for 3
miles of hard-packed dirt. True Vermonters would describe the route as
"flat" with one real hill at mile eight. Non-Vermonters should
ignore this claim and train for hills. Relay teams of three runners are
welcome. Visit www.bkvr.org
September
15: Lake Placid Half Marathon in Lake Placid
This is your opportunity to imagine yourself an Olympian. Begin your race
at the site of the 1980 Winter Olympic Opening Ceremonies and finish with
a victory sprint around the track. Run on a rural out-and-back course,
mostly along the Ausable River, you can experience the excitement of cheering
on the front-runners as they speed down River Road. While there are some
flat stretches, rolling hills prevail. Don't believe the race flyer when
it advertises "a small incline at the first and last mile."
These are serious hills. Use the first mile as a warm-up and save something
for the final uphill. Bring along some extra money for bargains at the
sports expo on race day. Visit www.neparkdistrict.com
September
23: Adirondack Marathon Distance Festival in Schroon Lake
Formerly known as the Schroon Lake Marathon, in five short years this
event has expanded to include a concurrent half on September 23, as well
as a 5K and a 10K the day before. While the first section of the marathon
is extremely hilly, half marathoners will be bussed to the 13.1 mile point,
where they will complete the easier final portion, meaning a flat 6 miles
followed by long gentle hills. Nice extras include a pasta dinner, sports
expo, and limited free spectator transportation. Visit www.adirondackmarathon.org
Laura Clark is an avid trail runner, snowshoer and cross-country skier,
and a Children's and Young Adult Librarian at the Saratoga Springs Public
Library.
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