From 5 K to my first Half Marathon: Shamrock Run Portland 2018 (Part 2)

In Part 2 of the series: I will (ii) share my training approach and (iii) racing strategy, and will end with a short summary.
下集就繼續分享 (ii) 我的訓練方法，(iii) 我的比賽方法。最後有個小總結。

(ii) My training approach 我的訓練方法:
I worked with Neely, a professional long distance runner and an online coach, for this race. I actually found her coaching business on instagram! I had worked with another online coach for my previous 5 K race at the end of September 2017. After the race, I found that I'd like to have a coach that could customize my training plan according to my training performances. There are many online coaches out there. My suggestion is that choose the one that you feel comfortable to work with, because this training can last from 3 to 6 months, and it could get miserable if your coach ends up being not accountable.
我從instagram上找了一位職業跑者 Neely當教練（她本身就有在經營教練事業）。2017年中有找過另一位線上教練，當時明顯看到有效訓練和自己摸索訓練的差異後，這次沒有顧慮太多就決定找教練了。網路上有不少線上教練，很多都有很多學員跑很好的成績。我的建議是找自己喜歡的教練：教學方法和理念適合自己。Neely的訓練除了跑步課程外，還會提供核心訓練和腿力訓練的課程提供參考。最重要的是，Neely還會因我的跑量和課表執行度做調整。

So Neely helps develop a training schedule based on my workout experience and work schedule. I ended up having ONE recovery run day, TWO workout days, ONE long run day, ONE rest day, and TWO cross training days (swim, bike, or focused strength training) in a week. In reality, when life commitments came in, my cross training day sometimes ended up being a rest day or just a regular day 😛.
這四個月來的課表架構是建立在我的運動習慣和工作時程。一週之內，我有一天的恢復跑，兩天的訓練，一天的長距離跑步，一天休息，兩天交叉訓練。交叉訓練的設計是為了保持腳踏車和游泳能力（為了之後三項競賽）。

During the times when I needed to shut down my training for almost 2 weeks or reduce the amount of training due to travel and body conditions, Neely helped ease my way back into training afterwards, which was really helpful.
有段時間快兩週沒有訓練，期間還有各種狀況中斷無法訓練，或者狀況不好執行度不高，Neely都會視狀況把訓練量做修改。讓我很放心。

I tried to get as much outdoor run as possible when weather is permissible, but if the weather was too cold, too windy, or pouring rain, I would just stay inside and run on a treadmill even for a Saturday long run. My principle is not to waste too much energy on tackling the weather factor for training.
基本上，天氣許可的話，我都盡量到戶外跑。在明州的期間，因為是冬天所以通常我跑跑步機，或在室內的小跑道訓練。在台灣的話，只要不是大風大雨，我都盡量到戶外跑步（不過台灣常常風好大～～有次還得戴口罩跑還不會呼吸不到空氣😆）。搬到波特蘭後，只要天氣五六度以上又不是下很可觀的雨就會趁機去外面跑囉。我的原則是，跑步訓練是第一重要，不要花額外力氣在和天氣奮鬥。

(iii) My racing strategy:

After my three 5 K and one sprint triathlon races in 2017, I have developed a ritual of mapping out a racing strategy prior to every race. It actually is just laying out the plan and thinking about what to expect to help prepare for the race day. It's also called visualization in (sports) psychology (I have used it quite extensively in my life, by the way).
從去年的幾場賽事累積的經驗中，我已發展出一套賽前的『儀式』。基本上就是列出當天比賽的計畫，預期要做會遇到的事情，把當天比賽在腦中模擬一次。

Three steps:
這樣的模擬是由以下三步驟組成：

(a) Goal setting: my ordinary goal is to finish the race at my easy pace; my challenging goal is to go sub 2 hours.
目標設定：針對初半馬，我不知為啥就是很想跑少於兩小時（簡稱破二）（完全沒考慮賽道本質的情況下的任性想法ＸＤ），所以我把這目標設為：有挑戰性的目標。同時我也列一個基本目標：能用輕鬆跑全程跑完半馬。

(b) Look at course map: I lay out my target paces at different section of the course (based on the suggestion from my coach), and mentally prepare when to get water/hydration/fuels along the course. For pacing, I really didn't know whether I could get to the suggested pace from my coach, so my ultimate guideline is to see how I feel (heart rate) on the race day as I want to finish the race safe and non-stop.
研究賽道：研究賽道是怎麼跑跑法」，哪裡有水站等等。因為才剛到波特蘭，完全沒去過那些地方，也沒有特地開車走一遭，所以那些地圖對我來說沒有什麼真實感。不過，根據教練的建議，我前5-6 英里可以先用9:30 的速度跑，之後看情形加快。我自己的翻譯是，前5 -6 英里用我可以接受的速度跑，因為我不知道9:30 對比賽當天的我來說會不會太快。然後我還模擬到哪個水站要拿水，哪個水站拿補給（這個比賽有附Gu）。

(c) Logistics for the day: This includes: what to wear, what not to wear, when to go out, where to park. I have noticed and tested that wearing shorts is way much easier and comfortable to run at at a pace faster than easy run at temperature above zero degree C for 13.1 mile. I also decided not to bring water bottle and cell phone with me, as those add weight to my body. 😜 For pre-race fueling, in addition to my breakfast (bread + mixed nut butter), I ate a gummy (with caffeine) that I usually would eat for my training if needed ~15 mins before the race, and was drinking a hydration drink before the race. And these had prepared me well for the race.
規劃當天流程：我和老公討論幾點起床，早餐內容，早上要做哪些按摩暖身，幾點出門，車要停哪，穿什麼衣服去，比賽的穿戴裝備，幾分鐘前再去排隊準備等等。而且這場比賽網站上沒有完整的會場佈置圖，以至於我們無法事前知道要在哪裡寄物、要在哪裡排隊準備開跑。不過有走過一輪心理準備後，當天就不會緊張。經過賽前幾天去戶外跑的試驗，發現六七度以上穿短褲跑半馬是會舒服，不會太熱的。我還決定不自己帶水壺，身上也不帶水，因為手臂輕輕比較好跑。至於賽前飲食，早餐在比賽前兩小時吃了平時吃的吐司加堅果醬。比賽前十五分鐘吃平時訓練需要時會吃的能量軟糖（含咖啡因），然後從家裡出發後喝的水都是電解質水內含咖啡因和糖（也是平時訓練有需要時會吃的）。這樣大致上能讓我撐到9 mile 才做第二次補給（理想上感覺可以7 or 8 mile 就補給）。

What happens on the race day:
比賽當天：

It was a nice day for a half marathon! No rain, a bit cloudy, and cool temperature. When I started out, the sun came out a little bit, and it made me feel extremely emotional (my very first time feeling emotional during a race; I'm usually in a game/nervous face 😝). I thought about my mom, and the days of sunshine following her death, and on her funeral day.  It seemed like my mom came to cheer for me. I choked up and was at the verge of crying. The feeling went away when I started to focus on my run. The hills (500 ft) ended up to be the killer in this race. At the beginning, I did well on a couple of (3-4) small hills (compared to the hills later, they are really tiny). I had to slow down to keep my heart rate in a manageable zone (without going all out at mile 6-9) as the climb continued. At around 6 miles, I have set aside my goal for breaking 2 hours. I told myself, just run the best I could! I felt good after fueling at mile 9 (but it was too sweet, had to spit), and my speed went up again as I continued with the descend. My fastest mile turned out to be the last mile: 8:41, finishing strong at the end.
當天早上雨已停，但草地仍濕，有水窪。比賽剛開始時，太陽公公稍微探出頭來，這樣微露的太陽搭配上一群人開跑（主持人開玩笑說，13.1 英里，將會比你想像中的長💔），讓我立馬很感動很想哭。原因是，這太陽公公讓我想到媽咪，媽咪往生後幾天，太陽特別溫暖，每每預測會下雨，當天都要嘛小雨要嘛沒雨出太陽。媽媽告別式當天，也是有甘露（一點小雨）然後放晴。這一切好像媽媽短暫來給我加油（媽媽生前就知道我在為半馬訓練，但下定決心報名是在媽媽喪禮以後）。這次的各種小坡和持續有3 英里的上坡很是考驗，開跑的前五英里就有不少小坡，我都處理得不錯，心裡還想說：果然有坡度訓練有差。殊不知，真正的坡根本還沒開始（總共約五層樓高的坡）。中型坡開始後，我就調整自己的目標：盡力跑完即可，不需要執著在破二。接著就是無止盡的大坡，之後，我就開始掉速了～～～我現在回想起來，對於當時的爬坡路段除了看到有人停下來用走的，有人的剛好放到Rachel Platten 的Fight Song很勵志以外，真的不記得那路段我心裡在想什麼。大概就是：一步一步往上爬的概念吧！😜

My husband did well on his race, and was waiting for me at the finish line

In summary:

Overall, I'm not extremely thrilled about my result. But taking into account my training process, the life events, and the nature of the course, I did my best.
整體來說，對於成績仍有不滿意之處。但考量到這陣子來的生活變化，和自己的努力付出與不放棄，實在值得給自己肯定（繼續推坑下一場比賽？）。

I still would like to do a sprint triathlon race, and another road race < 13.1 mile (half marathon is the longest racing distance that I feel motivated to work hard toward) this summer.
推坑開始：覺得生活中還是要有可量化的訓練目標。由於去年已買了三鐵衣和防寒衣，暑假不做個短程三項競賽實在對不起自己？此外，到底還要繼續拼破二嗎？（上癮了？👊👊）

As life continues to evolve, I will do my best to keep sports training as my anchor!
做最好的準備，並擁抱每一個殺出來的機會（如果把所有不如預期都看成機會的話😇😉）

Cheers!