ANE Uniformed Armed Services Half Marathon Preview

This is the first year of the new USR Half Marathon route, it has adopted the Huffin Puffin Half Marathon route, but has thrown in some changes (primarily circling Quidi Vidi in a clockwise direction). I don't have a lot of detailed info from doing the race myself to help you along, but I will do my best to give you some type of guide to running the half.

I'm basing distances on the estimated map I drew on Garmin Connect, should be right to within 100M or so. If you do want to view the course or add it to your watch, you can click here.

In an ideal race, the goal is to have a negative split, to run a faster second half than first half. Expelling extra energy early on to bank time more often than not will fail, especially in longer races. However, due to the geography of this course, if you naturally ran at a controlled effort (not pace) throughout the course, it's only natural that you will be faster on the first half and slower on the second half (positive split). So you not banking time, you are choosing where to run the most efficiently. 

Start to 2.0KM

This is going to be a fast 2K with a combo of the adrenaline of the start and the big net downhill (-27M). The start is an immediate downhill followed by either flat road and little rolls. Only real climb is going to be turning off Waterford Bridge Road before quickly turning onto South Side Road, which will again have another short steep decline, then flat/slight declined running until a little before the area where the trailway crosses the South Side Road. Ride the course here, don't worry about being above target pace as long as you aren't pushing too hard to stay with a fast starter. Focus on your effort. 

2.0KM to 3.1KM

This section will cover the rolling hills of South Side Road (last one peaks just past Symes Bridge Road). I find this a very fair stretch with a slight net uphill (+7M). Push up the hill, making through to run past the top, then take advantage of the roll back down. These won't slow you down much.

3.1KM to 3.9KM

This is a short period with a drop big drop in elevation (-27M). You are running out the last decline on South Side Road before hanging a left then a right to get onto Water Street.

3.9KM to 5.2KM

This is the flattest stretch (0M). It all on Water Street until just after you turn onto Harbour Drive. This section often has great support crews and should have a water station (and porta-potties). With the positive pacing strategy you should still find yourself faster than the goal pace. 

5.2KM to 6.9KM

This mile will cover Harbour Drive and the rest of Water Street to just before Temperance. It's a slight net incline (+9M), with the toughest portions being a short climb at the end of Harbour Drive before turning back onto Water Street, then a slow, gentle climb before the turn to Hill 'O Chips. You'll finish out this stretch with a slight downhill. 

6.9KM to 7.3KM

Well this one will suck. Get a head of stream on the little bit of flat ground before you hit Temperance Street. You've got a very short, but very steep climb. Remember, short steps, engage the glutes, power yourself up the hill. At the of it, you are rewarded with a much gentler incline as you head up Empire Avenue towards the intersection with Forest Road. Total incline is about +24M over 400M of distance.

7.3KM to 8.1KM

Recover from the last section here. Empire Avenue will begin to decline, then you take the sharp turn and get a moderate slope by Dominion. Turn over the legs on this interval and shake out the past hills (-16M). Cruise down Lake Ave and begin the out and back by the penitentiary.

8.1KM to 10.6KM

As you come out of the out and back, you turn towards The Boulevard. Initially you have a short incline, don't let up on this one because a nice long decline is coming. Once you get up the climb, you've got over a mile downhill running towards the Quidi Vidi gut. Remember this section makes up the ANE Mile Race because it is fast. You'll pass another water station, and should have plenty of crowd support here. A net downhill of -9M as you past the halfway point!

10.6KM to 11.2KM

Of course any stretch sensible running is followed by something foolish. Start this one off by dropping down in the QV gut, then a tough tough climb out. I do however think this will be favorable to prior routes that do QV in reverse because previously you'd still have a tough climb out of QV to be met with the long slog of incline on The Boulevard. As you climb remember, you are on the way home now (+24M).

11.2KM to 12.0KM

A half mile stretch along Forest Road here. It's a slight incline overall (+5M), but after the climb you just did, it's going to feel flat. Here you may just be a little slower than goal pace, but if you can get to the target on your consistent effort you are doing great. 

12.0KM to 13.3KM

This one starts around the Miller Centre, Forrest Road starts to decline as you approach the left turn onto Empire again. This time you get to go down Temperance Street. Be careful, short steps with quick leg turnover and don't wipe out. Don't stretch down the hill too far on your stride and aggravate your IT bands. This will be another faster than target stretch (-28M).

13.3KM to 15.8KM

This will basically cover all of Water Street as you head west. It's largely flat running (-6M), and a favorite section of mine as you get to head through the core of Water Street. Enjoy this section, run it strong and confident. You'll soon wish it had been a 10 mile race. 

15.8KM to 19.1KM

This is a long section, and the most important battle of the race. The plus side is, it is rolling hills, the downside is the inclines are mostly long with a net uphill (+36M). This section is the goal to hitting your target. You'll be running slower than your goal pace here, but that's expected. Key is to stay strong and keep that steady effort on each of the climbs (3 distinct I believe). Ideally you might be with another small group of runners who are pushing each other. Great thing about running a race is that you can be competitive and supportive at the same time. You'll need it here. Once peak that last hill and can see the Corpus Christi/South Side Road turn area, take advantage of some active recovery, get control of your breathing, shake out some tension. It's also a chance to generate a little extra speed and get ready for the next test. 

19.1KM to 20.3KM

Just after you pass the entrance to the park you get to the hill by the Waterford Hospital. This is a steep and long climb. You will be tired, it will hurt, but are ready for it, and it's the last big climb. Again, there should be a cheering section here, feed off the energy and support. Push through the glutes and power up the hill. Once you pass the turn for Cowan Ave, it'll still be an incline, but it'll feel a lot better. The entry back to the park will be in sight. Hang the left onto Park Road and head towards the Bowring Park gates. By the time you turn at the fountain for the short out and back you'll have climbed another +27M. 

20.3KM to FINISH

I keep picturing this short out and back feeling like torture. It's only about 100M but you just want to hang that left at the fountain/pond and not right. As soon as you do that 180 around the pilon, it's time to finish strong. You'll have 650-700M to the finish line. It's flat as you follow the park road, then on the final turn you get a nice downhill finish (-16M). Hit that section strong, forget about the past 5.5KM and smile as you cross the finish. 

Sept 7, 2023 Update

Based on experience racing this course in 2022, I would say the distances above are relatively accurate. 

While normally I favour a negative split target as your plan for the race, the USR doesn't really allow for that. The first half has the majority of the declines while the second half has most of the incline. You will run faster on the first half, the danger is pushing your effort to try to "bank time". You need to focus on race effort on these favourable sections and pick up time naturally rather than forcing it. On the second it's only really two key inclines. The hill leaving Quidi Vidi and the hill by the Waterford Hospital. Goal is not to bleed too much time there and recover once you've peaked. 

In Quidi Vidi the nice thing is when you peak that hill Forrest Road is a slight decline, so you can quickly recover and get back to at least goal pace. Even before you hit that hill your coming down the fast Boulevard with a nice dip into the QV gut, so don't spend too much time worrying about that 600M of hill. 

The climb at the Waterford Hospital is much more of a grind. It's late in the half. It isn't steep, but it is long. When probably keeps subtly climbing until you are alongside the Bowring Park parking lot. If you've ran a smart race, you should hardly see your overall pace move. Just focus on the finish. Once that section flattens out and you enter into the park the last 1 to 1.2KM can be run relatively fast and is a great chance to finish strong.

For those doing the marathon version on this course, you can actually plan for a negative split because you run the course as a whole twice. In the marathon is doubly important to not over exert on those early fast sections. You will be ahead of goal pace, but don't exceed a comfortable marathon effort doing it. 

The two big inclines? They make up maybe 10% of your run. They won't sink your day no matter what you do on them, but if you've run the rest of the race well, these are places where you can close gaps on others.

Summary

This is a challenging course without a doubt. It's near impossible to do this distance locally on a course that wouldn't be challenging. The positive to take out of it is that, whatever you time is, you are likely 2 to 3 minutes faster on a sensible route.  

If you are doing the full, take this and do it all again!

Good luck to everyone!

RACE STRATEGY:

1) Run the Tangents - Run the straightest line possible. Not hard to do on this route because it's basically all right hand turns. Hug those curbs and don't trail out to the center of the road.

2) Pass with Authority - As I mentioned in the breakdown, slowly close in on people, especially later in the race. Focus on closing that distance, when it's time to pass, hang just behind them for a moment, recover, then push past them like it's easy for you. This will give you motivation and a boost... and hopefully crush the spirit of the person you passed:)

3) Follow your plan - Don't get caught up in what anyone else is doing, it's a 21.1KM race, a lot is going to happen over that time. Run your race.

4) Never Look Back - Don't look back for other racers. This throws your body out of alignment, and takes you out of your stride. The out and backs give a quick chance to see where other people are.

5) Run through the hills - People make the mistake of just pushing up the hill. As they approach the peak they drop effort down and lose valuable time. Run the hill consistent with your race effort and keep that up through the peak and you gain speed on the decline.