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Marathon and Beyond |  |
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See the Index for more topics, information, hints and tips.
Okay, I’ve only run one marathon, but here are my thoughts and insights.
Training for an endurance race takes time. This takes time away from family, friends, chores, work … So be prepared and make sure you have the support of those around you.
The longer the distance the closer to your easy pace you are going to run.
Work on your core – abs and back. They are going to have to support you in the proper running form for a long time. This is especially important if you have a desk job. Search for core workout videos and pick some you like.
During long training runs, the muscles on the front of my lower leg hurt. So I did some toe raises (just lift your toes up and hold for several seconds) while sitting at my desk and this seemed to help.
The course for my marathon had a mile or more of broken asphalt (making it more like cobblestone) each loop making for at least 8 miles of running on uneven surface. This really got to my calves during and for a couple days after even though I run dirt trails. So pay close attention to the surface you will be running on and train for it. Concrete is flatter than asphalt. Rocks, nuts, branches, roots, anything that causes your feet and calves to work harder is going to make it more challenging. A similar thing would happen to your upper legs if your course has lots of climbing or descent. Just be prepared and try to train for conditions similar to your race.
If you are a slower runner like me, work on your speed walking. If you just casually stroll along you will probably do a 20 minute mile. If you work on that, walk with a purpose, you can get it down to sub 15 minute. Typical speed walkers can get down to 10 minute miles. That can make a big difference in your finishing time.
Fueling, hydration, and electrolyte are crucial to a good performance. The bad news is that since you are out there longer, you may not be able to tolerate gels. They are just too sweet for me. Since most nutrition seems to be sweet, after a training run or race, I appreciate non-sweet food. A good source of protein is turkey jerky. The good news is that because you are moving slower and not taxing your body so much, you may be able to tolerate other forms of food. I’ve heard of an ultra-runner who eats cheeseburgers. So experiment and see what works best for you. This also gives you more flexibility. Aid stations may have a wider variety to choose from. There may be times when you need to follow your cravings. With millions of years of evolution our bodies usually crave the foods that they need. So whatever looks good may contain the chemicals that your body needs.
You really need to plan for the weather from start to finish. Be able to add or take off clothes. You may want to wear a hat for sun protection. Don’t forget to apply sunscreen before the race. The longer the race the more prepared you have to be.
For my marathon, the 10 day forecast showed a 35-45 degree range – not too bad. The 7 day forecast showed a starting temperature of 65 degrees and a finish temperature of 35 degrees – I wasn’t quite sure how to handle that temperature change. As it turned out it started at 63, warmed up to 75, and then started dropping as a front moved through and was back down to 63 when I finished. It got to 21 that night.
Arm and calf sleeves give you some flexibility. You can slide them up or down depending on the conditions. You don't have to take them completely off - just slide them down.
Lip gloss if it is going to be cold. I like to use a more greasy lotion around my nose because it runs a lot in cold weather.
Chaffing becomes an even bigger problem. Take along some extra just in case.
Rain can cause many problems from hypothermia to chaffing to blisters. Do some of your training in rain so you can practice.
You may be able to have a support crew provide you with some extras like nutrition and gear so you don’t have to carry it. You may also be able to use a pacer – someone to run along with you. This can be a welcome distraction. Also they may be able to think more clearly than you and help you make decisions.
Your brain uses glycogen for its energy source. The longer the distance, especially if you don’t get the right nutrition, may leave you in a state late in the race where you can’t think clearly. To demonstrate this for yourself, just try doing some simple math near the end of a long run. A pacer or crew can help you out there, but you have to be open to their recommendations.
A race that is a loop course makes it easier to get help from your crew and spectators will get to see you more frequently. The advantage is that you will know the course better, but the disadvantage is that you will be running over the same loop multiple times. There is a sense of comfort in knowing the course and knowing that you will get aid and see people periodically.
