"Half Marathons for Dummies" by Coach George

Today's post is brought to you by Coach George...

We got an email from him last night with all the info about the Half Marathon. Wow! It was a lot of stuff to think about, but it is really, really great info and I think he did a super job of answering every question we could possibly have about our upcoming endeavor. (He probably also knew that I would be bugging him non-stop for the next 4 days with a million questions so he thought he should just shut me off at the pass!)


I've never even run in a real 5k. I have *NO* 'real' race experience. And my first real race is a HALF MARATHON!?!?!? Regardless, Sunday will be a good chance to just see what it's all about.

It's a long read, but I think you, too, will be enlightened!


OK Half Marathoners ~


Jessica and Nicole and Angie and Wes (I think, please confirm Wes) and yours truly are registered to run the Germantown Half Marathon this Sunday, 7:30 am start time. The info below may be unnecessary, redundant, useless, or not applicable to you. But, I offer it because it generally works well for me, and so I offer it to you to consider or experiment with for the GT Half. They are not necessarily in chronological order.


1) Packet Pickup & Expo - MANDATORY
Saturday March 15th10:00 am to 6:00 pmGreat Hall @ Germantown Athletic ClubEnter from Germantown ParkwayFollow the crowd to pick up your "packet" of stuff. It will likely include some discount coupons (not so important), a half marathon shirt (very important, but not to be worn in the race, details later), a timing chip (super duper important), and bib (also super duper important). There may some other "goodies" too. The packet pickup may involve several different stations, just be sure you visit the ones that have your shirt and timing chip and bib. There will also be some vendor booths with their latest and greatest marathon gear or do dads. Feel free to browse/buy at your leisure.


2) Clothing
If you went out to purchase some new, fancy, colorful clothing for the race, sorry - leave it at home if you have not worn it on 3 or 4 runs. You do not want it to tight, too loose, to rub, to hike up or down, or to chafe. Nothing worse than a irritating shirt when you are out there. You do not want to wear the race t shirt - it will likely be made of cotton (and cotton is rotten for runners) and same reasons, it is not "broken in." Besides, you will want to wear it after you FINISH the race to show off to EVERYONE! Like from Sunday afternoon through Wednesday evening church!Dress in layers, so if you get warm, you can shed a layer, and leave it in a spot for later pickup or tie it around your waist. Temps are predicted in low 40's early morning, up to mid 50's by afternoon. Only 10% chance of precipitation. Perfect for a casual 13.1 miler.


3) Shoes
If you have new shoes, be sure you have at least 10 or 20 miles or more in them. Same rationale as the clothing.

4) Hydration
There will be water and gatorade stops every couple of miles, so no need for you to carry your own unless you just like the added weight and/or flavor. Your call here, but I never carry it during a race, I'd rather use all my energy to move forward. It is not unusual for the water stops to be staged, with water at the front half of the stop and gatorade at back half. This kinda depends on the size of the race. If you drink the water/gatorade from the stops, squeeze the top of the cup to a "V" so it does not slosh all over your fancy running (but broken in) duds. Usually walking thru the water stops is wise. We are in no hurry to get to the finish line.


5) Timing Chip
The timing chip is usually a round plastic doodad about 1 1/2 inch diameter with slots in it. You will receive a cable tie or twist tie with it too, for attaching to your shoe. Attach the chip to your shoelaces, usually at the bottom, not near the part that you lace up and tie. Loop the cable tie thru the slots and shoe lace and then close it. Often the chip envelope will have instructions on how to attach the chip too. I tend to use two (2) cable ties or twist ties, just to be extra safe that it does not come off. The boy scout in me, be prepared. No chip, no time. No time, no record of you having finished!As you cross the start line, there will be a mat with sensors underneath. That is what reads the chip and records the official time that you started - when you cross the mat. There may be one of two other mats along the course, usually one at the half way point which is back behind Houston High School. Be sure to cross the mat here to get your 10 k time recorded. Usually they funnel the runners down so you have to cross the timing mat. Oh yea, be sure to cross the finish line mat too, but you can't miss this one.


6) Bib
You will receive a race "bib" or "number" at packet pick up, usually with 4 safety pins. Attach the bib to the front of your shirt at all 4 corners using the safety pins provided. If you will be wearing several layers, and think you may shed one during the race, attach the bib to the shirt that you expect to finish in. That way, the race officials know you are a registered runner, and more importantly, so the announcer can announce your name correctly as you cross the finish line.


7) Photos
There will be photographers along different parts of the course, especially the finish. SMILE BIG!


8) Foot and Body Chafing / Blister Prevention
To prevent blisters on the toes, I use Body Glide (sport lubricant) first and then a healthy hunk of Vaseline. For me, this is the most vulnerable part of my body for blisters or other painful rubbing. The I put on my socks and shoes. I do not put Vaseline on my heel, as it tends to allow my sock to move up and down if I do. Again if you have chafing issues anywhere, use a lubricant. Body Glide ia available at most running stores. Tere are other products too, I just have been pleased with this one, so have not switched.For us guys, I recommend use of adhesive or foam tape to prevent nipple rubbing and bleeding, from the shirt moving up and down with each step. It is not unusual to see guys finishing a race with blood dripping down their shirt from failure to do this. And ouch, that must really sting! Not sure on the advice for the women and sport bras, I'll let you folks figure that one out.I also use Body Glide along the sides of my trunk under my arms, since the back and forth motion of the arms can rub raw unprotected skin after a bunch of miles. Use like solid deodorant, just lower down along your sides.


9) Porta Potties
There will be plenty at the start, but use early, as the lines will form as you approach race time, and may prevent you from starting with the rest of the runners. Usually they are unisex. There will also be one or two along the course, perhaps every 3 or 4 miles.


10) Race Morning Eating & Hydration
I like to have a bagel with nothing on it to get something in my stomach. Or a Power Bar, or other carbo loaded product. Do not experiment with something you have not tried before a run, as you will want to keep it down. Start drinking water so you have hydrated adequately, but don't overdo it, since there is water on the course. Perhaps 12 or 16 oz max given the temps will be cool. Plus, too much leads to the porta pottie lines.


11) Gu or Power Gel or Hammer Gel
There will probably NOT be any of this provided along the course. If you have come to love the taste and consistency of one of these, by all means bring one or two or three of your favorite flavor. Usually one per hour is a good gauge. Not sure what pace we will take, but if we do 14 minute miles, figure on a gel at hour 1 and hour 2, and no more needed since we will finish at hour 3.


12) Finish
As you cross the finish line, be sure to SMILE BIG. Immediately after someone will place the MEDAL around your neck. Wear this with PRIDE, for as many days or weeks as you wish. Someone else will offer to remove your chip. Let them do so, else pay a fee for missing chip. Someone else may offer you water. Then, there will be tables with water and food. Feel free to partake. But, whatever you do, keep walking for 10 minutes or so after you finish the race. Do not immediately sit down and munch out on everything in sight. If you feel OK to do so, you can munch on everything in site, just keep moving to allow your body to get back in equilibrium. Then some stretching.


13) Post Race
Remind your family and friends that you just completed a Half Marathon, and as such, they are to wait on you hand and foot for the remainder of the day. Take a nap if you wish. Or go shop, or whatever!


14) Lining Up At The Start
The unofficial race rules ask that the fast runners start at the front of the pack, and the slower ones at the back. This allows the least clogging up and tripping and falling over slower runners as possible. We will be near the back. You will find that 99% of the runners will be very polite if they happen to bump into you, or move aside to let you get around them, or just offer a "way to go, looking strong" attabboy.


15) Friday and Saturday
I would take Fri and Sat very easy. Perhaps a 3 mile walk, but no running. Stretch. Save the run for Sunday. Start hydrating with water more than ususal. Eat high carb foods, and ones that will not upset your stomach. You have likely heard of "carbo loading" well, this is the time. Most pre race pasta parties are designed just for this reason. Some folks get excited the night before a race and have trouble sleeping. If you think this may occur, just try to get a good night's sleep on Friday night. Then , even if you have a restless night on Saturday, you will have had enough sleep to not effect your race day performance. And, you are always welcome to make it up via the Sunday afternoon nap (see #14)


16) Experimenting
We are participating in this race as part of our training, to get acclimated to the race environment and atmosphere. We do not care about the time we finish, as we'll focus on LSD - long, slow distance. We're experimenting with longer distances, in what will be very similar conditions as those in San Diego, which allow runners to focus on running, and being catered to by the volunteer staff, and crowd support, all of which makes the running even easier and more enjoyable. We are experimenting with pre race nutrition, hydration, gel, clothing, lubricants, etc. Each of you needs to see what works and doesn't work for you. All in prep for the RNR on June 1.


17) WHERE TO MEET?
I would like for us to meet in one place no later than 7:15 am. We can spend a few minutes stretching if you have not by then. We can start together, but do not have to run or run/walk at the same speed, unless you choose to. In any event, keep it at a comfortable pace.



I think the best place to meet is on the north side of Neshoba Rd at the intersection of Exeter Rd. It will be a block or so from there to the start line, and we'll move to the start line in time for the Mayor's Welcome Speech, etc. Most folks walk to the start line along the middle or south side of Neshoba to the start, so we should be able to meet up quite easily. If I can get a map to attach to a later email, I'll do so.



OK, that's what I can think of for now. If other tips come to mind, I'll shoot them out to you.



SEE YOU SUNDAY 7:15 AM - NORTH SIDE OF NESHOBA RD @ EXETER RD