By Guest Blog Author: Dr. Lauren LaPierre – Founder of The Personalized Running Doc
Run Coach, Physical Therapist & Runner Rehab Specialist
With its stunning coastal views and scenic landscapes, it’s easy to see why the Jamestown Half Marathon has become a favorite among Rhode Races runners.
I’ve had the opportunity to run the roads of Jamestown, and while you’ll certainly enjoy the scenery, don’t let the beauty distract you from what this course demands. Between the rolling terrain, exposed coastal roads, potential headwinds, and a few key climbs, Jamestown rewards runners who race with patience and purpose.
For the athletes I’m coaching racing the Jamestown Half Marathon, this is the exact race strategy we’ve built around the course.
Before the Gun Goes Off: Set Yourself Up for Success
A successful race starts well before the first mile. So, arrive early. I’d recommend arriving between 5:30–6:00 AM to park without feeling rushed, use the restrooms (trust me, the lines grow quickly!) & have a snack or finish sipping on fluids before your warmup. You can pick up your bib the day before on Friday the 25th 5-7pm at Rhode Runner in Providence or on race-day from 5:30-6:45 am.
Keep Your Warm-Up Simple
The start/finish line is about a 1/2 mile away from the parking lot, so leave time to walk (or jog) to bib pickup/the start.
Keep your warm-up simple: 15 minutes of easy jogging, followed by 5 × 20-second strides and a few dynamic drills like high knees, butt kicks, grapevines, and leg swings. Just enough to elevate your heart rate, increase blood flow, and activate your muscles. I would aim to begin your warm-up around 6:25–6:30 AM, giving yourself enough time to finish your strides, change shoes if needed, and line up without standing around getting cold. Then, about 10 minutes before the start, take your first gel or chews to top off your carbohydrate stores.
Mile 0-7: Stay Patient
The opening miles feature rolling terrain along the coast, through the neighborhoods of Jamestown and downtown. The downhill sections will make goal pace feel easy, but don’t take the bait. Settle into your effort and resist chasing runners around you. Remember, the race doesn’t really begin until Mile 8.
Whenever you’re exposed along the coastline, expect the possibility of wind. If you can, tuck behind other runners to conserve energy, and if you’re facing a headwind, run by effort rather than pace.
As you move through downtown Jamestown and into the gradual climb from Miles 4–7, focus on maintaining goal effort, not goal pace. Your pace will naturally slow uphill, and that’s exactly what should happen. Stay relaxed, remember to use your arms to drive you up the hill, and let gravity work for you on the descents of the back half of the course.
Mile 7 -12: Time to Dial In
You will get a bit of recovery on America Way as the course flattens out on Mile 7. Use it wisely, as the course climbs once more at the beginning of mile 8 before transitioning into a net downhill with rolling hills. If you’ve been patient early, now is the time to gradually increase your effort. Just dial your effort in by 1-2 %, this may translate to your pace increasing by 10-15 seconds per mile.
You’ll likely start passing runners who went out too hard. Jamestown is an excellent course to negative split, but only if you’ve respected the hills early. Even during the downhill miles, continue running by effort, as there are still rolling climbs before the finish.
Final Stretch (Miles 12-13.1)
There’s one last climb in the final half mile before a slight downhill into the finish. It is important to note because you may want to start picking up your pace early. Focus on effort. And once you have crested the hill let the downhill carry you into the finish and give it your all!
Hydrate, Fuel & Trust the Plan
There are six aid stations along the course. If you’re not carrying your own fluids, plan to use 4–6 stations depending on the weather and your sweat rate. Remember that most cups contain only 2–3 ounces, while many runners require 16–24 ounces per hour during a half marathon.
Start fueling 20–30 minutes into the race, then continue every 20–30 minutes with gels, chews, waffles, or another carbohydrate source you’ve practiced with. If you plan to use the on-course Honey Stinger, Scratch Labs, or bananas, be sure you’ve tested them in training first.
Please remember to put the trash from your gel/chew in the trash at the pavilion. The pavilion is about 1/2 way between parking and the start. No littering is permitted on course, so be prepared to pack out your fuel wrappers!
Finally, there are no official pacers, so trust your race plan. Stay patient, respect the hills, fuel consistently, and when the course begins to give back in the later miles, don’t be afraid to go after it.
Race the course – not the clock. Have fun, and good luck in Jamestown!
Keep Showing Up!
Lauren – The Personalized Running Doc
