Just wanted to put down a few thoughts as to what I have learnt throgh my 1st marathon experience. What I would do again and what I would change.
- I was a little worried before the marathon that I hadn't further than apx. 30k's in training however it didn't seem to matter. I did 7 x 30k (apx.) runs in the 14 week marathon build up and I am glad to say that I finished strong and don’t regret only running a max of 30k’s. Next time I run a marathon I would plan a similar program. If I was going to build up the total k's next time (and hopefully I will) I would add some distance to my mid week runs as I only did 2 otherruns further than about 15k's (other than long runs) during the whole period.
- My average pace for Sunday long runs (and the majority of runs I did) was 50-60 seconds slower per km than race pace. On the Sunday Star runs I always ran with 6min/k group (which sometimes ran faster than that). I felt it was OK to run at this pace as I was just getting used to running the distance. For the next block, I will run with the 5:30min/k group.
- One speed session/race was enough every 2 weeks – the rest of my training was done at easy, conversation pace. What I felt was important (especially after getting shin splints) is to build up endurance and the amount of km’s run each week. It is hard to keep the k’s up when you are exhausted (or injured) from speed sessions. I would keep this the same next time as well.
- A good breakfast and a nutrition plan are important for race day. It is good to have a solid breakfast (e.g. cereal, toast etc) 2 hours before the race and top up your fuel levels throughout the race with gels, Gatorade etc. I had cereal and toast for breakfast and 5 gels before and during the race (every 10k's and an extra at 35k's) and swapped gatorade and water at each drink station - this was perfect and worked well.
- Straight line taper for total weekly k's and long run for 3 weeks was perfect. Felt heavy legs for first two weeks of taper and the final week I was chomping at the bit - probably what you are meant to feel like before the big day - will do this again next time.
- Alternated doing long runs on empty stomach and having good breakfast, depending on how I felt. The long runs on an empty stomach were much harder and were only done when feeling more fresh than other days. I definitely think this is a good way to train your body to use the fat stores it has for optimal fuel useage.
- Pacing - looking back on the day, I feel I may have had an extra 5 mins in me if I had gone through half way a little faster. That being said, maybe I would have blown up and not gone as fast. Anyway, it was great to feel strong in the last few k's. Next time - I think it is good to set a realistic goal time and pace myself accordingly, and if feelling good at 30k's push on. I guess you only learn what is too fast by messing up and going out too fast, however a marathon prep is so long and hard it is too precious to go out too hard and ruin the whole day. They say the optimal HR for a marathon is 89% of Max and mine was this - i.e. 169 so maybe I was right on the money with pacing.
- After doing a half marathon last year physically tired from work and travel, having two days off work to really relax, eat and hydrate was great and if possible will do this again next time.
You live and you learn!
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