 Alright guys, we're two days out from Oslo Half Marathon. My second ever half marathon. I have Big plans and I want to share them with you today. I want to share some pre-race thoughts with you Why I'm very nervous Injury update What I'm gonna wear what I'm gonna drink and eat during the race all that good stuff. So stay tuned for that All right, so I have been building up to this half marathon for quite a while Of course, it's simply part of my overall build-up over many years So it's not like I've invested my whole life into this one race not at all It's my second ever half marathon, but I have invested quite a lot in it I have focused on it for a few months now. I've done a lot of workouts If you're not following me on Strava, you should do that There's a link in the description where you can see all my training etc I also made a few videos from track sessions that are linked from here. And so I feel Fitter than I've ever been in my life I am at my fittest right now and I'm feeling very ready for the race But and I'll just talk about that right away There is a big but in the room and that is my foot injury. I have a little bit of a Sharp pain underneath my foot in the plantar fascia. It's not back at the heel where it usually is plantar fasciitis It's more under the ball of the foot so I'm very worried. I would say it's even as much of a It might even say that it's a 60% chance that it's gonna crop up during the race and that might be Catastrophic so I'm very disappointed that I have this little injury because it might ruin my whole race But it might also not I might be lucky So let's focus on the positives and if it all if it happens and I end up not finishing Well, at least I've built up a lot of fitness over the months and I can build on that in the months to come so I'll look on the bright side, but let's hope that it doesn't come up and I get to use my fitness because right now I feel like I'm very fit as I said And I'm ready for this this matter half marathon my second ever half marathon The last one I did was a trails or gravel road very up and down kind of course I did it in 146 or something or 145 actually something and This one I have some greater goals and I'm much fitter now than I was for that half marathon The course I'm looking at it here on the computer Also half marathon. It's a new course last year and this year There's more hills, so it's a slower course. Of course, it's 21.1 K, which is a half marathon And there are two big hills in the race You know, it's a pretty slow course looking at it. I'm thinking it's pretty slow course So that's a little bit disappointing because I want to do a fast race, right? But that's okay. It is also half marathon and it is it's a nice course. I've run part of it in training and Yeah, I think it's gonna be nice in terms of goals It's very difficult to say because I don't have as much experience in this regard as some people do I haven't run many half marathons, but I do have a lot of theoretical knowledge I mean, I read a lot of exercise physiology and I I think running all day every day So, you know, I do have a lot of I had a general idea of what I'm able to do And I've looked at my tempo runs and my hard workouts over the last few weeks and sort of use that to gauge Where I'm at. What kind of pace I might be able to sustain and Let's just say in broad terms. I have three goals. I want to go sub 140 I want to go sub 140. That is like my my what my goal Let's call it my goal C ABC. So that's that's the C goal, which is You know, if I don't me reach that goal, I'll be I'll be very disappointed You know, if I can't run sub 140, but I'm pretty sure I can you know, I'm very sure I can't do that unless something goes wrong my B goal, which is probably the most realistic goal is sub 135 one hour 35 minutes for the half marathon sub 135 that is that is my sort of most realistic goal and It's still gonna be hard because this is a this is a tough course Obviously, it's on mostly as a road have marathons is on pavement And then my A goal my A goal is pretty hard to attain. I think but possible. Maybe it's sub 130 So 129 59 or whatever That's what I'm dreaming of. That's what I really really want to do But whether or not that's possible. It's difficult to say I think based on my current fitness I would say that if I had a flat course, it was a completely flat course I'm pretty sure I'll be able to go one 29 or even lower. Maybe I don't know but sub 130 at least But because the hills, I don't know. It's it's difficult to say I I have to sort of take into account all these hills and I've been calculating just because I like to do it I have a calculator here. I really like this calculator You know rather than on the computer and I'm looking at the course and I'm looking at other people that ran the course last year And how much they're slowing down per kilometer and the hills etc Because if I'm gonna do one 130 sub 130, that's four minutes and 15 seconds per kilometer pace average Which means that I'm gonna have to stick to about four 15 pace on the flat Or maybe even 410 really to make up for the fact that there's a lot of hills And then on the hills who knows, you know, I'll slow down by 10 20 30 seconds per kilometers And then on the downhills, I'll gain a little bit. Maybe I can run four minute pace on the downhills Maybe three 50 sometimes three minutes 50 seconds But that you know, I don't know and I I blew it last my last half marathon. I ran Too fast in the first half and I ended up paying for it in the second half I don't I don't want that to happen again and the downhills can be punishing on the legs But you know, I'm gonna I'm gonna do my best I'm gonna look a little bit more at the different paces and I'm gonna but most of all is based on effort You know, what I what I feel is sustainable. I don't want to go above my lactate threshold until the very end of the race So I have to sort of feel that and I look at my heart rate and I have to be sort of able to just Adjust on the fly So to speak so that's that's my goals and the race course in terms of what I'm gonna wear Pretty basic pair shorts compress sports calf sleeves. I'm running in the ultra one two point five Which I have a review of I'll put it here really good shoes But then again not that cushioned and you know, maybe my injury actually came because I've been running in I've been running all my kilometers in those shoes. Oh the same model, but a different pair This is a new pair that I've just used a few times. So that's good. They're fresh But maybe that's part of why the injury cropped up because I was just using the same shoes on every run Or maybe it wasn't too enough cushion or who knows, but that's the shoes I'm running in very lightweight very nice for a race like that and then Singlet singlet cap some of that is probably the weather will be pretty nice. It's gonna be Cloudy with Sun likes or sunny with a little bit of clouds I guess I wish it was no direct Sun, but it is gonna be a little sunny But 14 degrees Celsius though. That's pretty cool, which this is good. I don't want it to be too hot and Then I'm gonna have this belt that I bought Where I'm gonna put a little squeezy bottle filled and this is my hydration fueling strategy Filled with basically mouth of dextrin and fructose and a little bit of salt And a little bit of water. So it's kind of like a homemade gel and I'll be consuming about Oh, probably about 60 grams of carbohydrates per hour And I'll be doing that. There's five eight stations along the route or four maybe four or five. I think it's five and Every five kilometers or so four or five kilometers and they got water there So as I'm approaching the station, I'm gonna squeeze in a little bit of sugar I'm gonna wash it down with a glass of water, you know, 100 200 milliliters or something like that Drink basically then a liter throughout the race something like that your take I'm gonna try to approach the stations grab the bottle grab the glass drink it and continue Hopefully not lose more than a few seconds there Every time and that is it, of course in the morning with breakfast I'll be eating a banana breakfast. Just ripe bananas. That's all and Afterwards, I'll also be eating bananas. So it's really pretty simple really. I Am nervous. I'm very nervous in a good way. I mean, I really really enjoy this nervousness and Pre-race nervousness. That's why actually I'm doing most of my prep Two days out. So tomorrow's day before the race. I'm just gonna try and sort of Not think about the race too much just to have a relaxing normal day before the race My dad is also running but he also he's also injured But he's more seriously injured than me his hamstring So he might not even be able to start but we're hoping we're hopeful that he'll be able to start and just Get through the race for him the main goes to get through but he also has a sub 230 Goal for the half marathon He's run a lot of half marathons in his life and a lot of marathons I think his PR and half marathon is 142 or something like that So of course that's also a goal for me to beat his his PR And I'll do that by reaching my C goal, which is going sub 140 Mads is gonna be with us to do some filming for you guys And of course be support and just hang around with us and look at me and shout my name when I'm passing in By at like 10 kilometers in or something like that where he'll be filming and Yeah, it's gonna be an epic day. I cannot Express how excited I am and every time I think about how excited I am. I also get a little like oh shit this injury Oh my god, I wish I didn't have that injury because I just want to go and demolish the pavement I am going to do that. I'm not gonna take my injury I'm not gonna take it easy because of my injury. It's all or nothing. So I'm just gonna go for it I'm gonna do it no matter what and then if I blow up because of the injury then So be it. I'll give it all. I'll give it my all anything else to say A lot of people it's a huge race as big as the Norway Thousands and thousands of people running and of course along the streets. Everyone's watching. It's like a huge event in the city so there'll be a lot of spectators and I'll have to try and keep my cool and try and keep my heart rate Normal because I know I'm pretty affected by these kind of things and my heart rate will go up and that makes it more difficult to me to know Am I running too hard? Am I running, you know, in terms of heart rate because I'm pretty tuned into my heart rate and I use my heart rate monitor on every run, but It'll go up with the excitement of the race and then like that'll make it a little difficult for me to gauge So at the end of the day, I guess I'll just have to go by feel really that is the gold standard just Is it sustainable and take it easy, of course for the first 10k, but I mean easy as in on pace probably and if maybe a little bit slower for so I don't know until Race day, but 415 pace average as sub 130 and if I can maintain that if I feel like 450 inches like Oh, yeah, this is sustainable Then I'll then I'll do that. But if not, I guess if I'm running 430 pace or something like that that is Let's see that that is well, that's 135. So if I can stay below 430 pace, then I'll reach my B goal So I'll sort of figure out what goal I'm really gonna go for all the day And of course as in the second half, hopefully I'll have a lot left in the tank And I'll start really giving it but that's also when the worst hill comes in and it's a long 3k hill And there's some 10% grade areas there and it's gonna be gnarly as they say over in America so anyway Exciting though, it's an exciting challenge and I just hope my foot is gonna be okay and And all that stuff Thanks watching if you are interested in my follow-up, you know how it went Of course, you can follow me on social media Instagram Facebook Strava, there's links in the description And then I'm gonna make a post race vlog as well Of course that you will watch in a few weeks But in between there there will probably be some footage from my cruise that I went on because I'm posting this like today I'm gonna post this video today. I rarely do that most my videos are posted later But this needs to be before the race I'll just bam get it posted right away And then you'll have to just stay tuned for the follow-up and they'll be a little bit of like my videos won't be really chronological at this point so stay tuned for that follow-up and Thanks a lot for following me here and let me know in the comments your thoughts wish me good luck and Yeah, you can even follow me live I mean if you go to Oslo marathon if you search Oslo marathon and you can look at the results I think there's a possibility to look like a live results. If you're like a super fan, you can do that I do that with Sage Canada, which I'm really big fan of his and I usually watch his races and I follow him live That is it and of course Jenny my coaching client. She's also running a Half-marathon the same day so I'm wishing you all the best Jenny and Yeah Bye