Tag Archive for: training

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Taper Tips for a Successful 3M Half Marathon

These taper tips are crucial for race day performance

The Taper. For those unfamiliar, tapering is referring to the reduced volume and intensity of workouts before race day. While some runners find it hard to scale back after so much time dedicated to training, others find themselves glued to their favorite couch. But doing too little or too much during this time period can compromise all your hard work. Make sure you are at the top of your game by following these tips between now and race day.

SleepImage result for happy sleeper

This may be the best thing you can do for yourself at this time. Experts recommend sleeping eight to nine hours per night. To start, choose a consistent time that you are in bed, this may or may not include actual sleep. This will signal to your body that rest is important and hopefully lead to more shut-eye.

If you have a favorite show that you just don’t want to miss, see if you can record it to watch after the race. It will be great to have something else to “marathon” after your race.

Instead of focusing on trying to get a good night sleep the night before, try for two nights before. Pre-race jitters can sometimes leave us with the “I am not even sure if I slept at all” feeling the night before. But don’t let this bother you. One poor night’s sleep shouldn’t affect your performance if you have tapered well in other aspects.

Reduce work stress

While it might be out of our hands, setting yourself up with an easy week at work can have a big impact on your energy going into race day. So if there is a project that needs to be done put in the extra effort now or see if it can be completed after race day. Take time to find a quiet place to meditate for 10-15 in the morning or evening.

Image result for under armour runNo new workouts

Now is not the time to get a weird sore spot under your ribs because your friend convinced you to try the new barre class. Stick to what you know and focus on less intense and less volume for each workout. Keep your runs to under 30 minutes. It’s fine to do some easy cross-training on non-running days, as long as the activity doesn’t make your muscles sore or have the potential to cause injury. If you don’t want to exercise on days you don’t run, that’s okay, too.

Example of a week out workout: 10-min warm-up jog / no more than 3 miles at half-marathon goal pace / 10-min cool-down jog

Nutrition

Skip the pizza and beer for now. Focus on a diet that balances moderate carbohydrates from whole food sources, quality protein, and healthy fat. You may also want to keep a close eye on your calorie intake. While you are used to high-intensity training and the extra food that comes with it, if you don’t watch what you eat, the pounds can sneak on in these last weeks, which is less than optimal for race day.

Avoid eating that can affect your sleep quality. This includes eating large meals within 1.5 hours of going to bed as well as spicy foods or large amounts of protein.

Now is also a good time to make sure you are well hydrated. It is recommended to drink 8-10 glasses of water a day. You can also add electrolytes from nuun, to get your body ready for race day hydration. You can also try the on-course fuel with Gatorade Endurance gels.

Race Morning

By starting now, you are setting yourself up to be ready race morning. The last advice we have is to arrive at least 90 minutes before the start. Walk around as a light warmup, and then follow the Camp Gladiator trainers as they lead a pre-race warm-up at 7:15 at the start line.

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Meet the 2019 3M Half Marathon Pacing Group

Get to know your 2019 pacing group

You’re registered. You’re training. You have a goal time in mind. This is your first half marathon. You want to PR. You want to beat last year’s time. Whatever your race day goals, the Twenty-Six Two Marathon Club pacing group will guide you. Meet your 2019 3M Half Marathon pace team, learn where to find them on race day, and read a few dos and don’ts of running with a pacing group.

Find your pacing group:

Look for the Twenty-Six Two pacing group in the starting corrals holding pace signs. Those signs correspond to the paces designated by signs in the corrals. There will be two pacers per each pace group (finish times of 1:30, 1:35, 1:40, 1:45, 1:50, 1:55, 2:00, 2:05, 2:10, 2:15, 2:20, 2:25, 2:30). The pacers will also be wearing matching running outfits that say “PACER” or otherwise designated them as official 3M Half Marathon pacers.

1:30 Anthony Jacobs Ryan McLagan
1:35 Joe Terracina Leland Mangum
1:40 Charlie Werth John Golden
1:45 Karim Elmrabet Talaya Frazier
1:50 Jennifer Goetz Jose Reyes
1:55 Paul Carmona Kara Levy
2:00 Eric Johnson Laura O’Connor
2:05 Steve Pina Summer Smith
2:10 Katie Carmona Eva Oleksy
2:15 Fran Roda Priscilla Norosky
2:20 Ted Kvapil Sam Gammage
2:25 Jessica Mangrum Jillian Baaklini
2:30 Shannon Arriaga Molly Stapleton

Pacing group dos: 

  • DO ask questions before the start about your pacing group’s race plan. Most will run slightly slower at first, and then pick up speed in the middle miles of the race. However, each pace group is slightly different, so make sure to ask any questions before the race begins.
  • DO drink at water stations along the way if you normally take water or sports drink during the race. The pacing group will slow down slightly to allow runners to catch up after water stops.
  • DO ask questions or introduce yourself during the race if you are inclined. The pacers are all accustomed to racing at paces faster than what they are pacing, so they should be able to answer your questions.

    pace team

    Summer (4256) and Steve (4530) will lead the 2:05 group for 2018. Claire (5241) will lead the 2:15 group for 2018.

  • DO ask what your splits should be at each mile marker, and compare the pacers’ times with your watch or GPS device. You want to make sure that you are “in sync” with the pacers’ official times.
  • DO relax and let the pacing group guide you! They are trained to finish at (or slightly faster than) their designated finish times.

Pacing group don’ts:

  • DON’T struggle to stay right next to or behind the pacers, especially at the beginning when it is crowded. As long as you are near them along the way, you will have plenty of time to stick with them after a few miles.
  • DON’T try to start out with a pacing group that is significantly faster than you are accustomed to running. Find the pace group that is right for you, and enjoy the race as the pacers lead you to the finish line.
  • DON’T forget that the pacing group is targeting a finish that corresponds to their own chip time, not the official “gun time.” If your pace group crosses the start line several minutes after the race begins, the pacers will be following their own chip time, not the “clock” time at the finish. Make sure to ask along the way what the pacers’ time is, and compare it to your own time. If you are unsure whether you are “ahead of” or “behind” the pacers’ time, ask them! They will answer your questions.

Twenty-Six Two Marathon Club (TST) is an Austin-based nonprofit group that provides low-cost training to men and women marathoners and half marathoners throughout the year. Since 2005, TST has trained hundreds of runners for races in Austin, Boston, Chicago, Dallas, Houston, New York, San Antonio, and many other cities (and countries). TST’s Pace Team provides pacers for races year-round and is comprised of club members who have run multiple marathons and half-marathons.

3M Half Marathon Adds Virtual Option for 2019

Virtual option allows runners to participate in award-winning half marathon from anywhere in the world

Registration for the virtual 2019 3M Half Marathon opens today, Wednesday, August 14th. The 25th annual 3M Half Marathon will take place January 20, 2019, in Austin, Texas. Last year, more than 7,000 runners participated in the event. The virtual 3M Half Marathon allows runners to participate without running the course on race day.

“The 3M Half Marathon saw record participation in 2018 and we’re excited to produce the 25th edition in 2019,” said Stacy Keese, co-owner of High Five Events. “This race is well-known for its fast course, however, we want to provide runners who cannot run the streets of Austin the opportunity to celebrate our 25th anniversary with us.”

Register today!

Registration for the virtual 3M Half Marathon will be $55. Virtual participants will receive a custom, 25th anniversary spinner finisher medal and swag bag filled with 3M goodies. They will also receive a tube of nuun hydration, downloadable race bib, and finisher certificate. They will also have the option to purchase a custom-designed race shirt at time of registration. Runners will receive their gear prior to January 20, 2019. Results must be submitted by March 4, 2019, at 11:59 p.m. to receive a  finisher certificate.

A virtual race is a perfect way to run the half marathon distance or train for another upcoming race like Austin Marathon or Half Marathon. Virtual run participants will have six weeks to complete 13.1 miles. Registration and rules can be found on the race website.

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. They’ll celebrate their 25th year running in 2019. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Registration is currently open for all options.

Register for the virtual 3M Half Marathon