Short article: your big marathon race, important factors:
I have completed 35 marathons, the fastest being 2:26.58 when I was 30, and here are some tips straight from my experience.
You should also choose a good flattish course, on a cool, even cold, day, with plenty of spectators. The best marathons in Australia in that regard are Melbourne, Gold Coast, and Canberra.
Some things I consider unimportant would include
Note too that I had been a runner for 15 years before I raced marathons. That may only be important if you are very young.
Weston Park Vets Handicap
Nadine & Brett
Today I ran at Stromlo with Abi & Andrew. I have come out of it with a very sore foot. Hoping it's not a stress fracture. Hoping it's just the shoes pinching. I may not be able to run on Monday, but I will still come out to training and try.
I have completed 35 marathons, the fastest being 2:26.58 when I was 30, and here are some tips straight from my experience.
- long training weeks for at least eight weeks prior to the race
- one single long run each week for at least eight weeks prior to the race
- lean body, optimal low weight
- know the course, visualise the course during training runs
- plan the race, decide how to segment the race and what to focus on in each segment
- wear shoes that have been "run in"
- beware chaffing, use glide or equivalent where needed
- do a dress rehearsal over a half marathon 4-6 weeks before
- taper a bit, over the last six to ten days depending on how fresh or tired you feel
- when running the marathon, pace rather than race
- sip small quantities of sports drink (electrolytes) at intervals throughout the race
- keep training at reduced pace in the days immediately after the marathon
- no speed training or flat out racing over any distance for four weeks after the marathon
- wait a year before racing at full effort another marathon
You should also choose a good flattish course, on a cool, even cold, day, with plenty of spectators. The best marathons in Australia in that regard are Melbourne, Gold Coast, and Canberra.
Some things I consider unimportant would include
- having to do long training runs at race pace; I never did
- running over-distance in training; not for a 42.2k marathon!
- doing a long taper; no, you lose form
- carrying drinks; no, it is much more important to travel light
- wearing an ipod; no, music in a race is a distraction if your mind is to be on the race
- dissociation; no, you should have an attitude of welcoming the pain!
Note too that I had been a runner for 15 years before I raced marathons. That may only be important if you are very young.
Weston Park Vets Handicap
Today I ran at Stromlo with Abi & Andrew. I have come out of it with a very sore foot. Hoping it's not a stress fracture. Hoping it's just the shoes pinching. I may not be able to run on Monday, but I will still come out to training and try.
