VA Beach Rock 'n Roll 13 miler 1/2 Marathon - RunHalf Marathon

Last 1/2 marathon was also first, Myrtle Beach Feb '07. 2:03:30. Questionable timing because starttime=guntime. One pit stop. Start temp 28 degrees.

Developed plan around aid stations:
t-15: gel
1mi: water
3mi: gel
3.1mi: water
5 mi: accelerade (opted for water)
7 mi: water
8 mi: gel
8.1 mi: water
water/accelerade as needed for rest of race. Opted for water at most points to avoid gel/accelerade GI issues after prerace issues.

Originally worried about lack of speed/tempo training with desire to break 2hrs. Mindful tried for slower start, ended up with pretty steady pace. Diarrhea before start of race, concerned about GI issues. Delays at port-a-johns delayed my start back to corral, eta 2hour finish. Started easy but steady. Great relief when I caught the 2 hour pacer. Selected pace partner, I fell behind at mi 6, but caught up at mi 10.

At every timing mat "This is for you, Mom.".

Positive experiments with drafting avoiding moderate winds. Mile marker 10 appeared to come very early and marker 11 very late. Distrusted markers after that.

Finish down the boardwalk seemed to take forever. Energy was low, direct beach sun was hot getting hotter.

Race was well organized. Water/accelerade available at all stations enumerated in course description.

Complete training. Trainging was interrupted/short due to triathlons, biking events, and change in training strategy. But this being a secondary event, i am pleased with performance.

Gel at miles 3,8 worked were on schedule (45 mins), needed, and worked, but I was flat at end. Suspect due to inadequate pre-race calories. Have to find a good breakfast powerbar again. PB stopped the banana nut line. Currently trying peanut butter/chocolate but too strong.

Walked at aid stations to drink the whole cup of water. This worked out very well and I will repeat in the future.

Remember body glide on crotch next time.

Blisters between ball of foot and big tow, close to big toe on each foot. First time for blisters forming during a run like this. Loose laces?

Crossed finish line and headed for sideline to await Angie, Peng, and Rebecca.
Drink 3x avg water bottles
walked in place
knee raises
calf raises
tense/relax muscles

standing relatively still for 30+ mins awaiting folks

2+ mile walk back to hotel when could not find shuttles running. Walk felt good to me but strain on R.

Shower, nap.


too many training tips, not enough focused plan.

add consistent speed and tempo work. Keep current base sustaining miles.

low in miles 11-13. combination of nutrition, chaffing, and exposure.

Apply sun screen next time even though morning race as there may be delays at the finish.


Aid stations were exactly as described. First time i've seen this completely right.

Things that went right:
Aid station planning
slow and steady pacing
pacers

things that could be better:
not enuf johns at start
too packet together at finish
lack of shuttle finish information