Monday, June 3, 2013

Race Prep – Wounded Warrior Half

As of yesterday, I have one week until my next half marathon; the Wounded Warrior Half to be exact. This week leading up to Sunday will be fully focused on prepping my body to be 100% prepared. I need to carbo-load and taper to make sure I am physically ready to take on 13.1 miles in the Texas summer heat! The below information should cover all the preparation I will be doing to help me do the best I can on race day!

I saw this and thought it was too funny not to share!

Race Goal: My current half marathon PR is 2:40:43. My goal for this race is to beat that time of course, but ideally, I would like to come in under 2 hrs 30 min.

Race Strategy: For this half marathon, I am going to do a number of things to help me attain my goal. This includes:

  • Listen to my iPod to help me get in the zone.
  • Eat a Clif Bar 2 hours prior to race start, and take 2 gels during the race – one at the start of mile 5 and one at the start of mile 8.
  • Allow myself to walk through the water stops to help stay hydrated better (aka NOT spill my water/Gatorade while trying to run and drink out of Styrofoam cups at the same time).
  • There will be enough water stops, so I am not going to run with a hydration belt. I am going to run with just a fuel belt that is small enough to hold my gels to keep any pressure off my stomach and lower the extra weight to carry.

Race Week Meals:

  • Breakfast: Oatmeal in almond milk topped with a sliced banana and cinnamon.
  • Lunch: Peanut butter and jelly sandwich on whole wheat bread with sides of pretzels and carrots.
  • Dinner: Different dinners through out the week will be spaghetti with garlic bread, skinny chicken parmesan, pancakes with turkey bacon, lemon garlic chicken and pasta, and an Italian chicken panini. Next Saturday’s dinner will be extremely light to help prevent an overly full stomach on race day.
  • In addition to drinking plenty of water every day, I will incorporate electrolytes throughout the day starting Wednesday for preparation against the extra sweating that comes with running in the summer heat.

QOTD: How do you prepare for a long distance race?

9 comments

  1. I think that sign is accurate for injured runners too :( I'm trying to see the bright side of choosing to stay healthy, but it's not easy.

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    1. So true, I hope your injury goes away soon! Are you able to do exercises other than running?

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    2. Yes, I can bike and strength train. Just no running right now.

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  2. Good luck Lauren! It looks like a great plan. I'm preparing for my 10K, which I know isn't the same...AT.ALL. but since it's the longest race I have done so far, I'm trying to "taper" a bit this week and not push so much so that I'll have fresh legs on Saturday. I'm only running twice this week and it's harder than I thought to slow it down before a race! No need to really carbo-load for me, I don't plan on changing any of my eating right now since it's just a 10K.

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    1. Thanks! Good luck on your 10K as well, I know you will do GREAT!

      10K's are important to taper for too, especially since there are a lot of people who run them for time. Tired legs = hard to run faster!

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  3. You look like you've got a good plan! I stopped wearing a fuel belt because it kept riding up and was bugging me more than it was helping. I keep my meals before pretty light and cut out all alcohol for 2 weeks beforehand. The night before, I carbo-load with pasta and balance it with a salad. My pre-race morning meal I usually have coffee and a muffin. :)

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    1. You've got a great plan as well, and I agree, hydration bels can be annoying!

      I've read about steadily eating carbs throughout the week vs eating a whole bunch of carbs at once 1-2 days before the race. I was just wondering if you have ever felt really full on a race day from carbing at once?

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    2. I won't completely stuff myself, but I find if I'm running a really long distance like a half, I need a good meal beforehand (a cliff bar wouldn't tie me over) or a big meal the night before. I also eat pretty early, like 5pm, so I can get to sleep early as well. Take this with a grain of salt, though- I've never not carbo-loaded, so I don't really have a good comparison. Lol. :)

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    3. Fair enough lol! It makes sense though!

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