Posted: 12/11/2015 at 09:23
Right, GM and I just had our first coaching call. We're both very glad with how things are going, but as everyone's aware, he has a half marathon this weekend, which we wouldn't have put in quite so soon if we were just planning for Manchester.
Based on how GM has felt on his runs so far, we have come up with a strategy for the half marathon, which is to use it as a progression run. Believe me, this will still be a very tough training session, but if executed well, will give GM tonnes of confidence. Its certainly a strategy worth taking on if you go into a race not fully fit.
Miles 1-3 - Easy pace (8:30-9:00) - this will feel annoyingly easy but let everyone get ahead so you have people to chase!
Miles 4 -8 - Steady pace (8:10 - 8:30mm) - Hopefully this will feel more controlled, and GM will feel he's been pushing this pace range already. And by the end of mile 8, he's on 8:10 pace hopefully.
Miles 9-11 - Marathon pace - (7:50 - 8:10) - During this stage of the race it may start to feel quite difficult
Miles 12-13 - Half Marathon pace - (7:30 - 7:50) - with just 2 miles to go he should really be able to push it, and enjoy passing all the people he let run ahead at the start of the race.
Section 2 of this strategy is quite long, and I will leave it up to GM in the race to determine how he feels and decide whether to push the pace a little sooner than the 9th mile.
As much as you can plan paces like this, in the race, its going to depend on how GM feels.
What we forgot to talk about was nutrition strategy... I'm assuming you found something that works for you when you were preparing for last year's spring marathon? I would do a 1 day carb load for a half marathon, and then take on 2-3 gels during the race...