Marathon Day

Four weeks to go

Make sure you’ve arranged all the details of your travel and accommodation?
Ensure you’ve checked all the instructions from the Race Director, re what to bring, start times, picking up numbers
Double-check the marathon terrain (hopefully you factored this in right from the start, especially if it’s a hilly one), take a note of where the hills are, aid stations, loos, etc
Sort out your running attire (including socks and underwear) and carry out a dress rehearsal.
Finalize your hydration and fuelling strategy, use the same gels, fluids, with the same frequency, and try to go out in the same type of conditions, this is all designed to replicate the conditions of the day, this should give you confidence.

One week to go

Take it easy this week, plenty of rest and early nights.
Continue to cross-train, but don’t try any new sports, keep the volume and intensity of your training low, it’s common to feel a bit low, if so just walk in the fresh air.
Eat sensibly, don’t explore any new foods, and avoid alcohol.

24 hours to go

Layout all your clothes and attach your numbers (fill in the medical and disclaimer details on the back).
Charge all your devices: watch, phone, etc, make sure: cables, chargers, and battery packs are all fully charged.
Set your alarm and an extra one just for your peace of mind.
Prepare your bag, breakfast, etc, so there is the minimum left to do the next morning.
Eat your last meal of the day leaving enough time to digest, avoid caffeine.
Go to bed early, have a relaxing bath, listen to some soothing music, possibly meditate.

Marathon day

Pace

All training and tapering are done, no need to make any last-minute changes, almost everything else is out of your control except your Pace.

Run a consistent pace, use your GPS, don’t get carried away with the crowd. If you keep to your pace, during the first half of the marathon it is likely that you will be overtaken by many of the people in your group/pen, try be remain focused and keep to the pace, during the second part of the race, things will change, their pace will slow as they fatigue or are burnt out and you will start to overtake them and finish strong.

Pace mistakes

Going out too fast
Inconsistent pace (fast then slow)
No strategy at all
Forgetting to start your GPS
Your brain will try to trick you (at the beginning of the race use the GPS to stick consistently, 90% of people run out too fast, it is better to be conservative early on to have the necessary energy for the latter stages of the race, no last-minute changes.

Marathon day practical advice

Arrive in plenty of time

Power Walk, light jog, dynamic drills, wake up the body, leg swings
The effect of the warm-up only lasts 15 minutes after it ends, so try to warm up close to the start, jog on the spot, keep warm.
Plan to visit the loo, 20 minutes prior to the race (pre-race jitters) always fewer facilities than there are runners
Food takes an absolute minimum of 15 minutes to be converted into fuel, so it is worn topping up 30 minutes before the race starts, gel, a trail bar, nut butter useful.

The start line

Find your way to the front of your respective area if you are in a big marathon.
Better to line up alongside faster runners who will pass you rather than those who will slow you down to avoid bottlenecks.
Hit the GPS device, set it all up, and keep your finger on the button and push start as soon as you cross the start line.
Typical progression: first 2.5miles Adrenalin, 2.5-10M easy calm, 10-13 miles STOIC, focussing on getting the miles in, 13-18 miles still going well, but cracks appearing, 18-23 miles Danger zone: the wall, fatigue, injury, desire to quit, 23+ miles: hope relief, energy.

Early miles

Don’t get swept along, stick with the GPS, it’s what you’ve trained for.
Crowds, music, and supporters can make you go too fast.
It’s never too early to start fuelling.

Middle section

Now is the time to implement your pace, nutrition, and hydration strategies - TRUST.

Later section of the race

Hard for everyone
18+ miles are the hardest as the glycogen levels are depleted, muscles are tired,or injured and the CV system wants to take you home
Listen to music as a distraction as you power through, it works better if you save it until you need it.
Mile + consider the downsides kid walking
Mile 23+ you realize that you can finish, if you have energy left, pick up your pace from 24 miles onwards

Hot spots

Feet: aches or pains in your feet while running, often indicates, the onset of blisters, should you stop to address these: depends on how much pain you are in, how quickly you can do it, bunched up socks, a little pebble fish it our, if you are at 21 miles + try to push on
Sore shoulders
Stitches: walk them off
Sudden cramps (not due to salt, this is a myth that has been debunked)
The Wall: persevere, walk if necessary don’t give up

Injuries

Sudden pain, stop, walk & assess if it continues to go to the next medical station
Dull aches or pains your decision if you attempt to run through them
If you think you are injured and continuing to run will cause long term damage to the body, then stop
DNF almost all distance runners experience this once in their career: injury, stomach problems, gear problems, overtraining, illness

15 June, 2020

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