B.A.A. Half Marathon: Race Countdown - Run Your Best Half Marathon

Race Week:
• Don’t change too many things – eat normally, get plenty of rest; do not try a food, diet, carbo-loading method before the race if you have never done it before – it is a recipe for disaster.

• Do NOT do “a little extra b/c I felt good”. You should feel good, you are resting to race. Don’t leave your race on the roads on Thursday – be patient and save “that little extra” for Sunday.

• If you are nursing a slight injury or are not 100%, begin to adjust race day performance goals.

• Plan to bring a bag to the start with some extra clothes, a towel, a water bottle, gear for unpredictable weather, and some money (but leave the wallet, keys, etc. somewhere secure – only bring what you need to the start. If you bag is accidentally misplaced, you don’t want to be without your ID and the keys to your car/home).

What to Wear:
• This is an individual choice, but if it is cool, plan to have layers that you can peel off and “throw-away”; an old long sleeve shirt, gloves, hat, etc. Don’t pin your number to the “throw-away” items!!!

• If it is raining, quick-dry fabrics are a better bet than cotton and have dry clothing to change into after you finish.

• Wear footwear you have regularly trained in, now is not the time for trying a new pair of shoes.

• If it is hot/humid (at 8 AM, the sun is not likely to be a huge issue, but it can be warm and muggy), shorts and a light t-shirt/tank top will do.

• If the weather is extreme – adjust your goal/pace. If you don’t you will be in for a miserable run.

Race Day:
• Have your gear bag packed and the clothing that you plan to wear laid out the night before so you can be ready to go in the AM.

• When you get up, eat a light breakfast and drink some fluids – stick to foods/drinks that are tried and true and that you know won’t upset your stomach.

• Today is NOT the day to try out those new racing flats, outfit, etc. Use clothing, sneakers, that you have worn before and know will be comfortable.

• Plan to be at the race at least an hour before the start of the race – you need to leave yourself plenty of time to pick-up your number, do a little walking/jogging/stretching in order to warm-up, drop off your gear at the baggage check, make a last-minute pit-stop and get to the line. There is nothing like last-minute panic to have a detrimental effect on your race.

• Relax and plan to have fun!

Racing Strategy and the Course
The first 3 miles:
• You should have a race plan going into the race: have a sense of the time that you are looking to run and break that down into mile splits;

• At the start, don’t get caught up in the excitement – start at your goal pace;

• You should feel pretty good to start, so don’t try and push the pace too soon – you want something left in the tank to climb that hill at the zoo and to get back to the finish.

• You should use the first couple of miles along the Riverway to get a sense of your pace and settle into a rhythm.

• By the time you reach Jamaica Pond, you should be feeling reasonably comfortable.

Mile 4-6:
• As you make your way past the Arnold Arboretum, stay relaxed, maintain a steady pace and begin to mentally prepare for the climb into the zoo.

• Crossing the Forest Hills overpass you get a good glimpse of the Boston skyline to your left;

• Your splits will slow down on the hill leading to the 5 and 6 mile marks;

• Good hill running technique: relax, shorten your stride, lean slightly into the hill, don’t try and sprint. A good goal is to try and maintain your place – don’t worry about the mile split.

• You enter the Zoo at the 5.75 mile mark, you will be on a footpath, look for the zebra & lions!

• Mile 6 is in the Zoo, after you exit you will be ready to make the turn for home!

Mile 7-10
• Use the next half mile or so to recover from the uphill – but don’t run the downhill too hard! You can take advantage of the downhill momentum, but remember that you are still only halfway there.

• This is the part of the race that may start to become hard – especially if this is your first time racing over 10k.

• As you return along the flat stretch of Arborway and the Jamaica Way, this is a good time to assess how you are feeling; if you are feeling good, you may want to pick-up your pace slightly; if you are not feeling great, you may have to back-off a bit.

• Maintaining your mental focus may be a challenge here – as you did on the way out, try to settle into a steady rhythm – cruise control.

The final 5k:
• You are almost home!
• As you pass behind Clemente Field and head into the Fenway, you will probably be able to hear the cheers at the finish line.

• Use that adrenaline rush to usher you into the finish.

• When you make that turn onto Park Drive, you have about a half-mile to go – too soon for that final sprint, but you can start to pick it up. You have less than 5 minutes to race and then you can relish your accomplishment – and enjoy those post-race festivities!