Goal of the topic: break down how to execute a successful marathon race… and include considerations for preparation…

Defining Success

We are always talking about what it means to run a successful race…

• • Marathon is no different
  • Clear definition: achieving the maximum available potential on a given day
  • To do this, we must exhaust everything available by the time we cross the finish line, most especially when doing so at the moment of crossing the line
  • Maximum possible output during the final stages of the race (so it may not mean literally on fumes at the end because that may mean slowing)

• Arthur Lydiard (Running with Lydiard): “In a marathon, you are racing to your own capacity first and who you beat along the way depends very largely on how successfully you do that.”

What else is included in success?

• Achieving the above with strength, feeling powerful
• Enjoying the experience
• Achieving a goal

Executing Successfully

Factors that will be involved in the marathon race:

• Conditions on the day 
• How you feel that day
• Hydration
• Fueling
• Apparel
• Shoes
• Accessories (stuff in hand, belt, watch, hat)
• Support (or not)

Putting those pieces together:

• How you feel defines how you start, not how you end 
  • plenty of races start flat and end up in a solid groove, but 
  • rarely is it beneficial to push hard when you’re not feeling it
• Hydration and Fueling needs to be pre-planned, not based on how you feel 
  • because when you’re feeling the need for such things, it’s likely already too late
  • Frequency is more important than exactness
  • Variety is more important than the perfect fuel
  • Go with what your body knows and works for you
• Conditions on the day determine degrees of effort
  • Cold = don’t overdress, but some tossable layers perhaps
  • Hot = change expectations: rarely ever feel it early, always pay for it later
  • Wet = going to literally take greater degree of effort later in the race (soggy shoes/clothes), so control the effort early
  • *Better to have extra layers that help regulate temp than worry about a little extra weight
  • Ideas for hot days: ice, ice vests, cold packs, hats or headbands that hold more water when you dump water on your head…. or the opposite- throw away clothes to keep your core temperature and muscles warmer in cold conditions. If it’s very cold, hand warmers to keep your hands warm. For in between-type weather, like 40, my go to is wearing calf sleeves, light headband, and light gloves to throw off. Even the dollar store ones will work if it’s not terribly cold and you plan to throw them.

What it looks like start to finish:

• Wake up early enough to eat something and drink a decent amount
• Eat something low fiber, low fructose, high carb
• Get the body warmed up: some but not too much; focus on activation and gentle active mobility
  • Lydiard: 15 minutes, slight HR elevation; *most warm up too much
• Avoid being on your feet for too long or sitting for too long all at once
• Toilet early and often
• Start of the race:
  • Your specific position is not especially important
  • Most want to be in a “good” starting position to have people to hang on to… this is counterproductive (noted why in a moment)
  • Better in fact to start around runners that are a touch behind your capacity than a touch beyond or right at
  • When the race starts, ease into it; don’t bolt then have to chill back down
• First half
  • Always best to run the first half easier than you think you need to
  • It is more likely that you are able to maximize your capability 
    • in a negative split than a positive
    • by running too easy in the first half
  • Hydrating and fueling on schedule, even though you don’t feel like you need it (just don’t go crazy)
• Second half
  • Measuring effort and remaining energy
  • Want to feel like you have abundant amounts of energy left (feeling good)
  • In a marathon, the effort doesn’t truly begin until mile 20 (Barry MaGee)
  • Why?
    • If you exert too much, this is when you’re likely to really start feeling it (or near enough)
    • If you don’t exert too much, this is about how long from the finish that you can dial it up and still have energy remaining
  • At mile 20, your decisions are
    • Turn up the heat because you’ve got plenty left
    • Hang on because you realize you don’t have as much as you thought
  • If you did good work with hydration/fueling throughout, you should have enough left to finish the effort

Preparing Properly

To achieve the above…

• Goals that represent an understanding of current ability and potential yield of training program
  • An unrelenting resolve to a pace does not often yield a desirable result for athletes when they are extending themselves too early.
• Training to handle the distance
  • If you don’t train to handle running 26 miles no problem, it’s a coin flip at best whether you can pull it off (depends on your existing musculoskeletal strength)
  • Need to do enough running to hold up structurally over 26 miles at once
  • Need to do enough aerobic training to ensure your energy system is efficient and effective
• Rehearsing key elements
  • hydration/fueling
  • Shoes
  • Apparel 
  • Terrain
  • Possibly also time of day