This came out of the racing forum: Hi! I live and run in Dover! I will be doing the 5k this Saturday. I will be very honest with you, it's a very tough course. I ran the 1/2 marathon course the beginning of May and I hurt myself. Now I have to admit that it's probably my fault that I got hurt. I had been running 12 mile long runs up to that point so I though that 13 would not be a problem. The issue was with the hills. There are 3 significant hills on the course. The first I think comes around 3 miles and is pretty long, the second is shorter, but steep (I think it came around mile 5). The last one is also long and comes around 9 or 10 miles. There are also a variety of shorter hills on the course. My issue was that I wasn't warmed up enough to handle the demands of this course. I also have not been running too many hilly courses in my spring training. I could feel my right hamstring pulling on me about 11 miles into the run. Sure enough, the next day I could tell I had strained it. Happy to say though that I'm pretty well healed and running stronger again. I have looked at your log and I would like to make a suggestion. Please don't get upset with me for suggesting this, but I think the 5k may be a good option for you this weekend. I've noticed that in the past month you've done only one real long run of 9 miles. Long runs will get you through this course, but you need to do a few more of them to build your strength and endurance. I've run for 24 years and have completed 3 marathons and a few 1/2 marathons. Believe me, the long runs really help when you get to the final stages of a long race. I think your goal of a 1/2 marathon is realistic, but I would work on building your endurance over this summer by slowly and carefully increasing your long run. If you are familiar with the York area racing scene, there is the York Rail Trail 10 miler on August 23rd. This course is nice, flat cinder trail that actually is slightly (very slightly) downhill. Good place for a first long race. Then in October there is a 1/2 marathon in Hanover. Pretty decent course I think and the weather will also be cooler. Good opportunity for a first 1/2 marathon attempt. I don't want to spoil your plans for the 1/2 marathon this weekend, but I also want to see you be successful. I've also wanted to run the Double Creek 1/2 marathon, but after I ran over the course I probably won't be doing it for awhile. It really is a demanding course (at least it seems so for me). Whatever you decide, I wish you luck and hope you have a good summer training and racing season! Chris Thoughts?? Encouragment??

Brian, I don't think it sounded mean at all and it is solid advice. Still, you might be able to hang in and do the half. A hilly HM can be really painful but it doesn't have to be if you run it smart. If you go out slow and REALLY resist the urge to speed down the downhills, moderate your efforts on the uphill sections to conserve some energy for the last difficult hill at the end, you should make it. My HM in May was a hilly course and there were quite a few people suffering on the last 3 miles. As long as you're prepared for a bit of suffering, you can probably push through, even if it means walking some of the hills.

He reposted and said that to finish it I should be fine and to consider walking up the second hill as it's a killer!! That is a relief! I feel much better!

Now that's what I needed to hear!

Do it! It is summer time, so it will be hot. Hot means you will run the distance slower than in the fall when it is cooler. Run when you can, walk when you have too. You have done enough training to finish. Next time you can train enough to train for a better time. Be sure to hydrate, enjoy the race for what it is. Don't beat yourself up over a goal time on a tough course in tough conditions. Don't eat the paste. Have fun. Cash

Thanks!! I can't wait to come back here and post about it! I've been debating with whether Garmie will help me keep me calm and relaxed during the race or if I will freak out if I can see how slow i'm really going....

Cash - that makes sense. And exactly how I would want to use it. I was thinking about using my screen that just has mileage. I was thinking like you that it might be nice for me to see how far along I am. And if I can't see pace or time it would keep my obsessing to a minimum.

The best part about taking this one really easy is that your next half will also be a PR!