Target
After taking more than 1 month of rehab from quads pain. I gradually picked up the half marathon training from 1st December. I did a 5K speed test on 13th December to determine my half marathon goal pace and training paces. The 18:30 result was actually surprising as I didn't do training for 5K speed for long time, and just recovered from pain. So, I set the half marathon target to be 1:25-1:27, which was about 4:00 to 4:10 per kilometre.
Preparation
Since the beginning of December, there were about 8 weeks of training. I followed the training programme from my running club, Trailblazer. The weekly structure of my training was 2 main sessions (1 tempo/threshold, and 1 lesson), 3 easy runs and 1 long run. Below sessions were that I found very useful in half marathon build up.
8*1000 @10K (200m), 6*2000 @HM (200m), 12K (1K @HM, 1K @M)... and some I might forgot.
I wanted to peak the training during the Chinese New Year period (3 weeks before) by running ~100K week. However, I thought I strained my right hamstring in a double day (1 tempo, 1 threshold with 4*400 @10K,5K,3K pace). I felt painful on my hamstring after that double day, and I had to stop 3-4 days from running. Until the week before the half marathon, another problem emerged, Plantar fasciitis (足底筋膜炎). I found my feet so painful after woke up, I did not realise until 2 days later when I searched online. I did not go to physio, instead, I went to small Chinese clinic to do acupuncture. Luckily, the doctor I found (just randomly walked in a clinic) knew how to treat the pain. It relieved from 7/10 pain score to 2-3/10 at the start line. So, I was so grateful to be able to run the half marathon.
Race
The race started well with a control pace of 4:00 to 4:15, and the HR for the first 5K was 170 on average. But when I reached the turning point, where started running with the full marathon runners, I could not find the half marathoners that were with similar pace with me. So I am basically running alone at ~4:00/km until Western Harbour Crossing. The HR reached 180 on average (6K to 14K) at that time, which was my lactate threshold suggested by Coros. But I didn't feel uncomfortable, I didn't feel out of breath or sore legs.
When I finished the Harbour Crossing session, I felt pain around my rib and I started to feel it, I started to have the feeling of out of breath, I also failed to make a larger stride and higher cadence. I guessed I was still on the 4:00-4:05 pace at time, but I just realised I was game over when I saw the pace was actually 4:2x around Central Pier. I just hoped I could finish as soon as possible at that time, but my legs were heavy. Luckily, I could follow some other runners that were running 4:1x-4:2x pace, which made my journey not alone. I struggled till the end with a 1:28:38 (Watch time), 1:28:34 (Official chip time).
Nutrition
The day before, I did little carbo loading by eating a bit more pasta and rice. I drank ~250mL 320 drink mix before sleep.
Woke up 3 hours before, I ate 1 slice of bread with peanut butter, and ~250mL 320 drink mix. Felt full when I went to the start.
I brought 3 gels. 1 taken 5 minutes before start, 1 taken 30 minutes in, 1 taken 1 hour in. But I think bringing 1 more and took it every 20 minutes will be better.
Reflection
Preparation: 8 weeks is definitely not enough, maybe 12 weeks are much adequate especially in building threshold tolerant.
Training: I should not train too many high intensity workouts @5K and 3K pace, that are too fast for me and pose high risk in getting injury, even though I train with such fast paces, the rest time should be more.
Double day: I should do a double threshold day every week after recover from 足底筋膜炎. I am so weak in sustain at my threshold pace. Hopefully I can train my body to adapt to such pace.
Sub-threshold/tempo: Since the Raleigh Marathon, I found that I could not sustain a steady marathon/half marathon pace/HR. I need to train my leg to sustain under such intensity, to improve the cramping issue.
Strength: Hip, hamstring, calf, and adding plyometric exercises to enhance the running form and mobility.
Goal setting/Actualization: 18:40 (3:44/km) 5K time refers to a 1:25:40 (4:04/km) half marathon time. It the accurate, and I should be more conservative in the next run, probably is ok to run a bit slower than the equivalent time at the first half, and speed up when feel good, especially in such 90% above humidity.