Race to Robie Creek Half Marathon

Race to Robie Creek Sail Toad

Robie Tips, Tricks and Traps

As you complete your BOISE RunWalk half marathon training program after your longest workout of the season, taper into race day and spend the final two weeks preparing. Here's a list of suggestions from seasoned Robie veterans to help you totally enjoy your Robie experience.

1. Have a plan.

2. Treat the dress rehearsal (longest workout of the season) as if it were the real deal, as if it started at noon just like Robie Creek. Wear what you plan to wear, carry what you plan to carry, eat what you plan to eat on race day.

3. Taper into Robie. After the longest workout (dress rehearsal), there is very little you can do to catch-up on lost training opportunities, but in the last couple weeks and especially race week, there are things you can do that really help.

Read more: Race to Robie Creek Half Marathon

Post-Marathon Recovery - Week 1

 

By Hal Higdon (web). Edited by Coach Steve
  
Generally, it takes a minimum of two to three weeks for the body to recover from the strain of running 26.2 miles. Return too quickly and you increase your risk of injury. Some experts suggest resting one day for every mile you run in the marathon, thus 26 days of no hard running or racing! Others suggest one day for every kilometer, thus 42 days rest. Often the determining factor is not how quickly your body recovers, but how quickly your mind recovers, since you temporarily will have lost your main training goal. Olympic champion Frank Shorter says: "You’re not ready to run another marathon until you’ve forgotten the last one."

The training you do in the three weeks following a marathon should be a near mirror of what you did the last three weeks before: in other words, a reverse taper. Your eating after also should mirror your eating before, since a diet high in carbohydrates can help refuel your muscles as well as fuel them. Here is what to do during Week 1, the week after your marathon.

Read more: Post-Marathon Recovery - Week 1

Taper into your Half Marathon – a Strategic Plan

 

We outline here the basic concepts for a two week taper into your half marathon, a taper that begins immediately following your longest training workout.

You just ran your longest training distance ahead of the half marathon coming up in about two weeks. Now is the time you begin a formal taper period as part of your periodized training program. With a successful taper, you’ll be well rested and full of energy at the START LINE of your half marathon in two weeks.

Two weeks out
If you are especially tired or feeling run-down, consider taking two easy days between workouts during this week.

Last “long” prior to race day
Your last long distance should be the weekend prior to race day.  Approach this run casually, easily and just enjoy it. No hills, no need for speed or intensity. This is a “taper” run.

Read more: Taper into your Half Marathon – a Strategic Plan

Taper Your Robie Creek Training Program – a Strategic Plan

 

 

Race Week and Race Day Strategies

We outline here a two week taper for the Race to Robie Creek Half Marathon. This plan was developed for you by 5-time Robie Champ Mike Carlson, and edited by Coach Steve. This plan presented the dates between April 1st and Race Day. As always, your actual plan is based on experimentation and the decisions you make over the 14-week training program with BOISE RunWalk.

2 Weeks prior to Race Day

* Get plenty of rest prior to your longest/hardest training run of the season.

* Minimum of 2 easy days between scheduled workouts during this second-to-last week prior to Robie. Have a minimum of two rest days between each weekday run.

1 Week to Race Day

Read more: Taper Your Robie Creek Training Program – a Strategic Plan

Race Strategy – Fluids and Carbohydrates

Strategic Questions

Ask yourself these questions: Are you training for an event that will last longer than 60 minutes? What sources of energy will you rely on to complete the race?  What sources of fluids will you rely on to complete the race?  Do you plan on needing to consume electrolytes during the race? What are you doing to prevent bonking and seeing spots? What are you doing during your 14-week training season to determine what you can eat and what you can drink during the race without getting sick to your stomach? Early in your training season is the time to experiment with sources of fluids for adequate hydration, as well as sources of carbohydrates for adequate energy.

 

Read more: Race Strategy – Fluids and Carbohydrates

 



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