Those short of training for a Marathon
The genesis of this post is in a question asked by a friend about running the Mumbai (SCMM) Full Marathon when his long runs were limited to 24-26km in the 5-6 weeks before the race. Here is what I told him.
It would be difficult to comment without getting into details of your training plan. However here are a few things to consider –
- Most “run only” training plans have 2, 32-35k runs 3 and 6 weeks before the race. If you were doing a “run-walk” training program this distance would be 2 runs of 40-45k in the same weeks.
- Since your body has not had the training input to run beyond 30k you need to do a few things –
- If you had a time goal then you may want to revise it downward by about 30-40secs per km. In fact I would suggest a goal which is 10-15sec/km slower than your last long run in the last 4 weeks.
- Start off even slower, about 20-30secs slower than your last long run pace and then only start accelerating when you have crossed 32km mark, if at all.
- You will definitely discover “the wall” around 30-32k. To try to push this back. Take a walk break of about 45-60secs after every 4 minutes of running or at least at every km marker. Don’t let “other people” determine your speed !!
- Eat some refined “fast” carbs between 1-2hrs before the race start (banana, white bread with jam, biscuits, etc) to help add some additional fuel. The fuel shortage is what primarily causes you to hit the wall (your long run training adapts the body to burn more fat, so the less longer, the long run, the less the body is adapted to do this).
- I hope you have had some experience fueling & hydrating while running long. Use the same gels/electrolytes during the race. If you had no fueling practice then stick to a slightly diluted gatorade/enerzal mix (add 600ml water to a sachet instead of just 500ml). You could also look at some natural fuel like raisins (carry about 300gm in a belt pouch).
- Start fueling 10min before the race and continue at a rate of about 600ml gatorade/enerzal per 45-60min or so. This should also suffice for hydration.
- Your (and for most marathoners at SCMM) biggest challenge will be 7km from the finish when you hit the Peddar Road climb. Just remember things will be a tiny bit easier once you are beyond Kemps corner.
Finally – The pain and torture would have all been worth it when you cross the finish line, irrespective of in what time 🙂
…Will see you after you have collected your medal…
Posted on January 16, 2013, in Energy Gel, Hydration, Mumbai Marathon, Running General and tagged gel, hydration, mumbai marathon, running india resources, training. Bookmark the permalink. 1 Comment.