Sub 2

Completing half marathon under 2 hours.

Tags: Barefoot Running

HM in Sub2

Before I begin, I bow down to all the running gods who complete FM in sub4 or 50km in 5hrs and dont make any fuss about it (like writing posts like this ;))

I am not one of them.

I prefer running barefoot for distances under 25km; most of my runs are in the range of 10-15km; for longer distance feet become sensitive to rough road patches. I have been running regularly for 6 years now and am more of a recreational runner. Enjoy pace of 6-6:15 min/km.

But, I did run a HM (PRBM-18) in sub2 and it was a special one not because it was my fastest but because it was more of an emotional one. During the run; witnessed an accident between a car & truck and I tried to help the victim and she was critically injured; thank god she was saved with rapid action by the volunteers and doctors at the event but during the entire run I was unsure if she would make it or not. I completed the run just under 2 hrs then; almost all the run I was worried about her.

I was always of the opinion that sub2 happened because of that worry/fear and maybe never again I might be able to do the same. Most 20+ runs after that run were 6:15+ min/km.

Since last year (post 1st lock-down), I have changed my running form after reading the book Chi Running. I Was targeting 5:35-45 min/km for regular 10km runs. Some key learnings from the theory and my experience are

Strength Training sessions are must for injury free running
Good Cadence (steps per min) matters most and should be 180+ for better runs.
Overstepping kills the momentum; prefer quick shorter steps.
Lifting legs from behind is much easier than lifting the knees

Technique for barefoot running is a lot different than with shoes. I can recommend Good Old Ken Bob’s original site for beginners and this video on Principles of Natural Running with Dr. Mark Cucuzzella. Must read and see; it has helped me a lot.

Anyways, today I attempted a sub2 in NC. Average pace to complete 21.1 km in 2 hours is 5:43. With 1 min of buffer it comes down to 5:40 min/km.

For the 1st sub2; I slogged at the end to catch the time and it was tough; so thought of saving the time first and consuming it later. BTW its also a good old financial advice for all ;).

Strategy was simple: do 1st 11 km in 1 hour (5:27 min/km) and the remaining 10km in 59 mins (5:54 min/km).

Also because the 1st hour was fast; so no water breaks in the first hour and so consume water every 2 km only in the later half. I typically carry a 650 ml water bottle. 10 sec water breaks every 2 km in the last 10 km made it a 5:49 min/km target.

Ok that was the plan.

Execution followed the plan except

Run buddies were not in the plan and the run was a team activity.
For the last 2/3 km no plan works.

Result

Thanks to Ganesh (Sargam) for pacing the first 10 km and Vijay (Pancham) for the last 10 km; and the best part was they didn’t know they had a major stake in the game.

Happy Running

Tags: Barefoot Running
Updated on: 2021-10-29