Soldato
Awesome is one word for it lol. It wasn't really near me to be fair, it was about 50miles away and is the daily commute for my colleague@Blackvault that hilly run looks awesome! Living in Newark means there is nothing like that near us!
Awesome is one word for it lol. It wasn't really near me to be fair, it was about 50miles away and is the daily commute for my colleague@Blackvault that hilly run looks awesome! Living in Newark means there is nothing like that near us!
I'll take you up on that DP.
Quick recap: 18 months ago I ran 3hr 27. That was on training 3 times a week, typical weekly mileage 25-35 miles. Fast forward to now. Been running every day or 6 times/week for last 6 months, averaging 60-65mpw. Broken PB's for 10k (38m 5s) and half marathon (81 min 50 sec, 3 weeks ago). I now have 3 weeks until Boston UK marathon and my target is to break 3hrs, ideally going as close to 2hr 55 as my form will take me.
Current pacing thinking: first mile - stick at 6:45 ish. Mile 2-3 adjust pace a little based on heart rate. I know from previous marathons the exertion I can maintain for 3.5hrs so I plan to stick to this and see what pace I run. Training runs indicate 6:40/mile is realistic with target heart rate.
I admit its not much of a plan, but how would you play it DP?
Cheers
Just because it's starting to get closer. Is there anything particular you should eat in the runup to a marathon and at what point should you start carb loading?
What about the morning of the run?
Brilliant thanks.
I have a small tube of effervescent hydration tablets and wasn't sure if it was worth taking those with me to add to any supplied water (i assumed aid stations would have water rather than sports drinks)
In race there are 11 drinks stations on the route that will be on hand to ensure that you stay hydrated providing 330ml sports cap bottles that are ideal for running with. Also available are Nutramino Carbo Energy Gel, specially designed to help you maintain performance during high-intensity or prolonged endurance exercise, as well as maintaining hydration by increasing the absorption of water.
Our nutrition partner Optimum Nutrition currently do not produce gels and have therefore sourced Nutramino Carbo Energygels for participants in Lemon and Lime and Blackcurrant flavour. These gels are not currently available for purchase and therefore we advise that that if you are concerned that not testing gels before a marathon may impact on your performance, then please bring your preferred gel. These gels will be available at Mile 6.1, Mile 11.1, Mile 15.7, Mile 21.7 and Mile 23.9
You can definitely go under 3 hours so I would make that a goal.
Brilliant thanks.
I have a small tube of effervescent hydration tablets and wasn't sure if it was worth taking those with me to add to any supplied water (i assumed aid stations would have water rather than sports drinks)
I have a small tube of effervescent hydration tablets and wasn't sure if it was worth taking those with me to add to any supplied water (i assumed aid stations would have water rather than sports drinks)
I suppose it depends how fast you're running and what containers the water is in but when I've used similar tablets after running they take ages to dissolve which means you'd have to wait quite a while and/or potentially have to carry the water with you for that time.
Different races have different hydration options supplied, water is the basic of course but as said some will have energy drinks of various sorts and gels. Some races use water bottles (if you did decide to take your hydrations tablets then a bottle with a cap would mean you could shake it to speed up the process of dissolving) and others use paper/plastic cups - if you have these then it can be a good idea to pinch the sides in a bit to form a spout at the front as it's easier to drink from and you're less likely to spill the liquid.
There's 11 water stations and 5 (I think) gel stations which are giving out gels which are not currently for sale (test samples). I normally run fasted with no water intake in training and can do 20 miles no issue while the weather is cooler so just going to grab one mid-way and see how I feel, it's just a big unknown as I've never had gels so going for my usual less is more approach as there's options on route just in case.
My biggest worry is needing the loo so I will eat very early AM and by the time I get to Manchester hopefully any movements are done with.
DP thank you so much for your lengthy, incredibly informative post. I've read it three times already and will study it more. In particular the insight that sometimes a slightly faster pace can break the depressing deadlock in the later miles.
I think your post is the most helpful thing I've ever read on the internet! Cheers
You certainly need far less water than most people assume, and dehydration is far less of a problem than the sports drink companies would have you know. But there is liekly a reduction of performance by a few percent, not least from your blood becoming more viscous.
You also have to be careful comparing training runs that are 90-200 seconds a mile slower than race day. Respiration rates are exponentially higher. And of course temperature makes a huge difference. Training through the winter can give a big shock if the spring marathon has a warmer day. But as you say, the race provides water/sports drinks so you don;t have to decide before the race starts. It is mostly a question of using a drink that you are happy with and can take a swig whenever you want vs relying on Aid stations that can be busy and getting handed crappy paper cups that are hard to drink.
also recommend me summer running shorts that are knee length at least?
also whats point of these 2in1 shorts ?
This!! I always use underwear with shorts, the included netting really annoys. Current combinations of UnderArmour underwear and a choice of Brooks Sherpa, Patagonia Strider Pro and Salomon Agile 5 inch shorts.The compression inner ensures you never chaffe, the baggy outer hides your modesty a little and has room for pockets. I always use two layers for runs of over 5 miles - usually different makes/model.