Fuelling Strategy for the Half Marathon

This is my advice for a half marathon nutrition strategy. Eat a normal breakfast at least two hours before the event. Don't go crazy on the hydrating if it's not a hot day - have a bottle around so you can drink if you're thirsty. Take a coffee if that's what you are used to. Research continues to show that caffeine is very effective in all sorts of ways. Should probably be banned as a performance enhancing stimulant... 

I would probably rely on liquid carb intake (e.g. Gatorade) during a half because generally they digest better IF I could trust a) the person mixing it or b) the person handing it to me. Neither of which I generally can. So I usually carry a gel. I suggest that if think you will be out there for longer than 1:50, you carry two and less than that, just take one. Unless you are training for a longer distance triathlon or marathon and want to practice, you may want to try and take an extra.

Make sure you take a good two cups of water to wash those gels down. And plan ahead so you're not surprised by the aid station, you have your gel out, open and ready to eat. 

Let's take this example of the Santa Cruz Half Marathon to plan a nutrition strategy in advance. Click here for the course map where the aid stations are marked with a bottle.

So for slower than a 1:50 goal time I would take a gel at 5.5 miles (Station 3) and 9.5 miles (Station 5).

For less than 1:50 goal time I would take a gel at 8 miles (Station 4).

Just a little bit of planning can take the stress out of nutrition and allow you to focus on the race and your running.

Short of cash but need a race fix? Hit the trails..

Santa Cruz Sentinel, April 10th, 2009. Original version of article here

So you’re laid off or worried you’re about to be. That new triathlon bike you’ve been eyeing in the window at the Spokesman, or that multi-stage adventure race in Alaska have suddenly become unrealistic. But does that mean you have to throw in all your athletic ambitions?
Hell no. After all, you’re going to need to stay fit after losing your health benefits.
So, you might think about taking up trail running.
Trail running has experienced a boom in recent years. More events have sold out faster and trail shoes are flying off the shelves.
Some of the appeal may be traced back to the grass roots, back-to-nature feel of the events. Trail running flaunts its minimalist approach. Its cult hero is two-time Leadville 100-mile champion Anton Krupicka. He runs shirtless, doesn’t appear to have a barber and sleeps on friend’s floors to support his addiction to the Colorado outdoors.
Santa Cruz boasts an endless credit line of interesting trails to train on and an upswing of low cost races to fuel your competitive fire. Pogonip and Wilder Ranch and Nisene Marks state parks are well known for their great single track, but there are also hidden pockets of dirt you may be able to reach from your front door. Some possibilities: Arana Gulch, DeLaveaga and Schwans Lagoon.
When it comes to races, trail runs can also be dirt cheap. Entry fees are generally less expensive compared to their road equivalents due to the fact race directors don’t have to pay for pricey road closures.

So, no need to give up those exercise induced beta endorphins in down times. Boost the economy with a new pair of shoes and go explore one of the best trail running towns in the world.

Martin Spierings was the top local finisher at the Sentinel Triathlon last year and coaches endurance athletes.
His column on running and triathlon will appear monthly in Outside. Contact him at www.tricoachmartin.com.