The Kaua’i Half Marathon is special in so many ways. It will be the first race Cristina and I run as husband and wife. We’re going to be married the day before in front of our biggest fans; our family! The race will also be a true family affair because both my sisters will be joining us on the course. Lastly, it’s my “A” race for the fall running season. I’ll be trying to run as close to 1:23:00. My initial goal was to run sub 1:20:00, but after reassessing my training I know 1:24:00 is more realistic.
My 14 week training plan generally consisted of three “hard” sessions a week. Usually two speed sessions (long intervals and a tempo run) and a long run no less than 13 miles and no more than 18 miles. I averaged 55 miles a week with a high of 82 miles.
The Kaua’i course is challenging with gradual climbs and rolling hills. The humidity also plays a big factor in performance. When I ran the inaugural marathon in 2009 I suffered some cramping and dehydration because of the heat and humidity. The course is scenic and winds its way through the Poipu/Koloa neighborhoods. It’s one of the few races I’ve ran where the locals embrace the experience of cheering on the runners. You wouldn’t believe how many people are out on their lawns cheering and offering refreshments.
As for race strategy, I plan on negative splitting the race:
Mile 1 – 6:50
Mile 2 – 6:50 13:40
Mile 3 – 6:40 20:20
Mile 4 – 6:40 27:00
Mile 5 – 6:30 33:30
Mile 6 – 6:30 40:00
Mile 7 – 6:30 46:30
Mile 8 – 6:30 53:00
Mile 9 – 6:15 59:15
Mile 10 – 6:15 1:05:30
Mile 11 – 6:10 1:11:40
Mile 12 – 6:10 1:17:50
Mile 13 – 6:00 1:23:50
Basically, conserve energy energy until mile 7 where there are more climbs, then hammer home to the finish where it’s downhill to flat. Hopefully there will be a group of us running similar paces so I can work off of them and stay motivated.
Nutritionally I plan on eating 3 hours before the race with a bagel and banana chased down with water. Twenty minutes before the race I’ll take in a Chocolate Cherry Clif Shot Energy Gel with caffeine. During the race I’ll drink water at mile 4. At mile 8 I’ll take in another Chocolate Cherry Gel diluted in 6 ounces of water. At mile 10 and 12.5 I’ll drink water. Hopefully my stomach holds up well and I can finish in good enough shape to have a beer or three.
I’ll be wearing the brand new Mizuno Wave Sayonara with a pair of ultralight Wright socks. To keep with the blue theme (our wedding color) I’ll be wearing the Sugoi race shorts. No, I won’t be wearing a shirt because I feel the cooling effect of the trade winds better without one on. The sun will be in my eyes on the final stretch home, so I’ll be sporting the orange Merrell sunglasses I got for free while running a local 5k. I wore this race outfit at the Merrell Carmel Racing 5k series to make sure it was race ready. It was!