Brooklyn Half Marathon
In preparation for the Brooklyn Half and full marathon, NETC runners submitted questions about training, nutrition, and race day for our coach Mo. We are excited to share these questions and answers with everyone since the tips he has provided are useful, not only for the Brooklyn Half, but for the days/weeks leading up to other races as well. Check out below!
You asked: Were you always a fast runner or did you work up to it?
Mo: I ran my first half marathon in 1:45 and then started training consistently with a structured training schedule and I have improved gradually over time in all the distances from 5km to the marathon. It’s a process!
You asked: What’s your race day ritual?
Mo: I lay out all my running gear the night before, pin my number to my singlet, and prepare my 8 bottles for drop-off. Sometimes I write my goal pace on the back of my number. I also have a chat with my father and my coach to go through the race strategy.
You asked: Which is best: Alphaflys or Vaporflys?
Mo: Both shoes are great for racing. However, the Alphaflys are lighter and are better suited for 5k-half marathon. The Vaporflys are more for marathon and road ultra-marathons. It depends on personal preferences- I would suggest wearing whatever shoe makes you feel like you’re running faster. Always remember that it’s the hard work in your legs that matters!
QUESTIONS ABOUT TRAINING
You asked: How should we think about “hard” versus “easy” miles?
Mo: Hard miles: Pace is performed at a high (aerobic) intensity of 80%-95% of max heart rate. This is a pace at which you can’t have a conversation.
Easy miles: Pace is performed at a low, aerobic intensity of 60%-70% of max heart rate. This pace should be 60 seconds slower than race goal pace. You should be able to have a conversation at this pace.
You asked: How many miles should I be running each week?
Mo: It depends on what your training goals are and what distance you are preparing to do; however, I recommend focusing on the duration of the run, not distance, in your training runs.
You asked: How do I build endurance for goal pace? I can run the distance and I can run the pace but I’m having trouble hitting the pace on long runs.
Mo: I recommend doing a marathon/half marathon simulation: run 10 miles at an easy pace then 10 miles at the goal pace. This can be done 3-4 times during marathon training buildup. The purpose of this workout is to run the second half on tired legs. Eventually, the body will be able to hold the entire duration of the race at the goal pace after completing a well-structured taper before the race day.
You asked: How much running versus cross training should I be doing?
Mo: I recommend 2-3 cross training days per week to strengthen cardiovascular fitness. The activity should be without any impact (like swimming, biking, using an elliptical). Keep it aerobic at an easy pace (60-70% of max heart rate).
You asked: How do I ensure a “red zone” effort?
Mo: The red zone effort is where you can’t hold a conversation. I recommend getting a heart rate monitor to ensure that you are hitting the right zone for each workout and compare it to your estimated MHR for each workout.
You asked: How do I prevent injury?
Mo:
8-9 hours of sleep each night;
You are only as good as your last meal - proper nutrition counts;
Stop running if you feel any unusual soreness;
Change your running shoes every 300 miles;
Follow a structured training plan;
Get a massage regularly;
Stretch regularly;
Listen to your body;
Hard days are hard and easy are easy;
Run on dirt;
Increase mileage gradually; and
Do strength training for runners.
You asked: When should I stop lifting weights?
Mo: Stop weight training 2 weeks before race day, but you can do core a week before race day.
You asked: How much should I run the week before the race?
Mo: We will send a taper plan 7 days out from the race.
QUESTIONS ABOUT NUTRITION
You asked: What should I eat the week before the race?
- 3 DAYS PRIOR:
Calories: 2,000 calories as a baseline;
Carbs: 450 grams;
Protein: 24 grams;
Fat: 15 grams; and
Fluids: 70oz.
- RACE DAY MORNING: 3 HOURS PRIOR
500-600 calories;
125 grams - No more than 5 grams of fiber;
Protein: up to 25 grams;
Fat: up to 20 grams; and
Fluids: 16-19 oz.
You asked: How should I fuel during the race? Should I bring water or chews?
Mo: From the first aid station on, I recommend the following for the marathon (but your needs will vary depending on weight and how much you sweat):
250-320 calories/hour;
65-80 grams/hour;
Each hour: ~20-30 oz/hour; and
Reduce if you have excessive urination, bloating, or a headache. If the temperature is colder (50s and below), you will be on the lower end of this range. If it is warmer, you will be on the higher end of the range;
I always recommend that runners take in any calories that usually work for them and that they have used during training. Follow the formula “calories out, calories in.”
Questions about RACE DAY!
You asked: How do I start strong but not burn all the gas before the end?
Mo: Stick to the race strategy that you have determined or discussed with your coach or mentor before the race. During the marathon or half marathon build-up, you should find your goal race pace and practice it every week of the training block. Ideally, you should make sure to strike a balance between burning glycogen and burning fat to fuel your workout. You should practice your race day nutrition in your training runs. On the day of the race, find your pace group – most races have designated pacers who hold a flag with your goal race pace. For those running the Brooklyn Marathon, we have reached out to them and asked for a list of pacing groups.