Marathon thoughts

Some notes I wrote for work colleagues in prep for the 2016 Edinburgh Marathon

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Runners!

I hope everyone is excited about the weekend. Someone has done their sun-dance and it’s looking like perfect running weather.

I promised Matthew some race tips but am sharing with the wider group. These are focused on the full marathon but these apply pro rata to the half and relay too.

Three topics below:
  1. Race strategy
  2. Pacing the race
  3. Fuel management

1. Race strategy – how will you approach the race?
As I was thinking about what to write I came across this site: https://runnersconnect.net/coach-corner/marathon-race-strategy/

It covers the points I wanted to raise. I also share the views presented…so, I suggest you read this! It also has a handy splits calculator…

This is how I will approach the race:
0 – 10km: as relaxed as possible, as steady as possible, run just behind the pacers, run my own race, find my own space, begin eating and drinking early, enjoy the sun and the sounds and the people spectating
10 – 25km: find a rhythm, think about running upright and efficiently, be relaxed in the shoulders, neck and face, keep focused on a steady pace and maintain steady intake of food and water
25 – 35km: reflect on the training sessions done to get confidence I’ve done the work, keep good posture and foot placement, remind myself to enjoy the race, prepare myself mentally that the ‘hard bit’ is coming, prepare myself physically by being hydrated / fed and relaxed
35 km + : begin to push away from the pacer and the edge up the splits (aiming for consistent negative splitting), think positive (never: “must not stop”, but always: “this is great, keep going”), begin to visualise the finishing line and get excited about the finishing time. If I’m in trouble, ease off and look for rhythm and consistency in order to recompose myself.

2. What’s your race pace – how fast can I run?
There are lots of calculators around. I find them to be bullish. As good consultants, I’d add a buffer of ~5% to the times to be prudent. That being said here is one you could use that does add an amount to factor in fade.  http://www.runnersworld.com/pace-calculators/race-times-predictor

I’d focus on setting a pace that:
  1. Feels ‘too comfortable’ and ‘slow at the start’ – it’s a long run and you will get tired later so keep your powder dry
  2. Don’t fall into the trap of flying and dying – there is a lot of excitement and adrenaline floating around at the start of the race, enjoy it but don’t let it distract you
  3. You feel that sets a good base to be able to ‘negative split’ ie your splits at the end of the race are faster than at the start (not always possible but should be your goal for a consistent race)
  4. Aligns to your training. The calculators help you calibrate expectations

3. Fuel management – what is your eating and drinking plan?
It’s useful to remind yourself how much energy you will be using vs what you can store comfortably. http://www.runnersworld.com/fitness-calculators/calories-burned-calculator

My goal is to not be hungry or thirsty at the end of the run.

To do that:
  • Pre-run: I’ll eat early in the morning (6ish) to give myself some time to digest and get comfortable with the food
  • During the run: I will aim to drink a mouthful of water every 5mins and every 15mins have a small bit of energy bar. In aggregate I should drink ~1L and 800 calories.

This doesn’t sound like a lot but…
  1. It does close the gap between input and output
  2. It’s not too much to upset my stomach
  3. My brain will subconsciously release more energy with small bites as it thinks it will get more energy (ie not feel it is getting stressed and hold off energy).

There are other plans out there. It’s important to have a plan! I’ll tell you my Berlin marathon experience during the weekend (spoiler: eating too late, getting hypoglycaemia, collapsing, being unconscious for 20mins and spending a few hours in hospital! I don’t recommend it)