Marathon Training Tip #19: “THE HAY IS IN THE BARN!”

“THE HAY IS IN THE BARN!”

Marathon Week is finally here!  Upon reflection, it’s hard to believe that the 2017 Bank of America Chicago Marathon is less than one week away.  19 weeks ago we embarked on a journey which culminates this Sunday morning in Grant Park.

Through your dedication, perseverance and effort, that goal which seemed Impossible on Memorial Day morphed into the Improbable by Labor Day and now, reaching the goal successfully is Inevitable!

Less than 1% of the general population has completed a marathon.  Be proud of your accomplishments.  This week show your Marathon PRIDE:

P  lan  –  have  a plan for the race, and be sure to follow it.

R  est  –  get plenty of rest every night this week.

I            – I  know my running type–generally runners fall into three types (even split runners, negative split runners, or positive split runners) — know the type you are and plan your race strategy accordingly.

D  rink   –   stay hydrated throughout the week, do not overdrink on Friday and Saturday. Your urine should be the color of pale lemonade.

E  at  –    eat the right amount of protein and carbohydrates.

Nutrition breakdown:

60 – 65% (up to 70% towards the end of this week) Carbohydrates (fruits, vegetables, whole grain bread, pasta and cereals);

10 – 15% protein (lean red meats, poultry and legumes);

25 – 30% fats (staying away from trans fatty oils and fried foods).

Structure your time at the Expo – allowing enough time to tour, but not too much time on your feet.

Friday or Saturday – set out all the clothes you will wear on race day.  Start with the clothes you will wear in the race.  These should be clothes you have already worn on a long run.  Go through a checklist.  Start at the bottom and move up:  shoes, socks, shorts, shirt, running bra (women); band-aids; Body Glide; sunscreen; sunglasses and headwear (hat or visor).  Dress as if the temperature will be 15 – 20 degrees warmer than the air temperature.  While you may be cold in the starting corral, you will warm up quickly in the first mile or two.  If the weather is predicted to be chilly, consider long pants or long sleeve shirt, gloves and a headband.  Bring a large empty garbage bag to wear over your torso while in the starting corral, or throwaway clothes (don’t expect to see them again) to wear until the race starts.  Pin your bib number to the front of your shirt.

On Marathon Day – allow extra time to arrive at the starting area.  It is better to be early than to panic over being late.  Line up in the appropriate corral, based on where you have been assigned with your bib number.

Nothing New On Race Day!

If you are running with a pace group, know the pacer’s philosophy on pace and fluid stops.  If the pacer’s way of running does not suit your plan or style, consider how to adjust so you meet the pace group after mile 20.

Don’t panic if you are off pace at the first few mile markers.  The most common mistake many marathoners make is running too fast in the early miles.  It is better to be in control and a little behind pace during the first 5 miles than to run too fast.  Even if you are 2 minutes slower than your pace at mile 1, you have 25 MILES to make up 120 seconds (about 5 seconds per mile).  Remember the race is timed by a chip, meaning your race time starts when YOU cross the starting line.  And the six-and-a-half-hour time limit for the Marathon begins when the last person crosses the starting line.

Know when you will consume water, Gatorade and nutrition.  If consuming gel packs or food, consume with water (not a sports drink) at planned intervals according to how you trained.  Recommended consumption is 4 – 6 ounces of fluid every 15 – 20 minutes of the race, more if the weather is hot and humid or if you are a heavy ‘sweater’.

If running with a group or with a few friends, discuss where you will take fluids and where you will regroup after fluid stations.  (There are multiple tables at each fluid station.  Each fluid station is set up the same way with Gatorade at the first tables and water at the back tables.  Don’t stop at the first table (for either Gatorade or water).  It is less crowded towards the back of the tables.  Regroup about 100 yards after the last table at a fluid station – and know whether you will regroup on the right side or the left side of the road.)

Run tangents ‘on the corners’ whenever possible.  Remember your high school geometry – the shortest distance between two points is a straight line.

Run the race backwards.  Think of how you want to finish the race – a big smile on your face as you crest “Mt. Roosevelt” and turn onto Columbus with the finish line in sight!  Now plan the race backwards from the time you cross the finish line to the time you read this tip.  Prepare for certain landmarks on the course, visualize how you will feel at mile 25, mile 20, mile 15, mile 10, mile 5 and at the start of the race.

Build a positive bubble around yourself.

Repeat to yourself – “I am prepared!  I will have a great experience!  Good form will carry me through!”  Let the words and the thoughts sink in, listen to the words, believe the words, feel the words.

Success is when opportunity meets preparation.  The preparation has been building over the last 19 weeks—“the hay is in the barn!”; the opportunity is Sunday morning – success is the outcome!

Run (or Run-Walk) well.

And if all else fails, repeat:  “Good form will carry me through”.

Coach Brendan

“Good form will carry you through”®

 

Advertisements

Marathon Training Tip #18 – Turning the Impossible into “I’m Possible”

Turning the Impossible into “I’m Possible” – Planning your race day experience for optimum results

As we enter our second week of taper, we’ll likely find ourselves having more time on our hands– and (consequently) more time for anxiety to fill the void left by less training… an anxiety which often leads runners to doubt their training (“Have I done enough???”); and shorter runs seem counterintuitive for race day preparation (“I should be running more, not less, as race day approaches!!!”).

This is a good time to review ALL that we have achieved over the last 5 months; and to plan ahead for the next two weeks, from now until we cross the Finish Line!  Visualize what awaits us.  Prepare yourself for a successful race day experience, knowing that we are getting stronger physically and mentally in preparation for Marathon Day.

Review your training log.  Look how far you’ve come!  If you have kept notes in your training log, look back to see the improvement in performance, increases in the distance covered in long runs and your changed perception of your abilities as a result of your training efforts.  If you have not kept a training log, review the training schedule and realize how much training you have done to reach this point.  Think back to the early part of training when a 6 or 7 mile long run seemed like a ‘long run’ and this past weekend, most said ‘It’s ONLY 12 miles’.  Note the paradigm shift.

Our perspectives HAVE changed, so has our fitness level.  In June, at the start of training, 26.2 miles seemed like a long way to go, it may even have seemed impossible to run that far at all, or, for experienced marathoners, impossible to run that distance faster than before.  But now, as we have crossed the 20-mile threshold, the marathon distance seems less daunting and more within our reach.

Whether running our first marathon or our 20th, training has prepared us for the distance and we can prepare mentally as well as physically these last two weeks.  During the taper phase, we take the next step, realizing that with all of our training, all the dedication, all the preparation: what seemed Impossible has become Improbable and what seemed Improbable will become the Inevitable!  Success is ahead.

Prior Planning Prevents Poor Performance – Use the extra time in the taper phase to create a script of how you desire these next two weeks unfold.  Prepare a script of all that could possibly go RIGHT for you in accordance with your desires.  After writing the script, put it away for a few days.  Then retrieve it and review it – item by item.  Ask yourself what you will do if the script does not evolve as written.  This is a positive exercise, for we will not panic or have our positive energy disrupted if we have a ‘back-up’ plan on how to adjust to each circumstance.  Transportation, weather, crowds – all of these circumstances can be overcome when we think of our options in advance of race day.  Planning ahead and being flexible will result in optimum performance on Marathon Day.

Proper planning also entails a race day strategy.  Think back on your racing and running career.  What type of runner are you?  Generally, we fall into one of three categories: (i) even split runner–whose pace per mile is consistent throughout the race or training run; (ii) negative split runner–who runs the second half faster than the first half of the race; or (iii) the positive split runner–who will run fast from the start and tries hanging on in the later miles of the race.

When have you had the best results?  Use this knowledge to plan strategy on Marathon Day.  Plan your pace and what time you should reach Mile 5, Mile 10, Mile 15, Mile 20 and the finish!

Visualize your success on race day!

 

Coach Brendan

“Good form will carry you through”®

MARATHON TRAINING TIP #17: TAPER TIME!

TAPER TIME—The Calm Before The Excitement of Marathon Day

For most of us, this past weekend was the longest long-run of the training season.  We had a tough day for our long run here in Chicago with warm weather and some humidity; but there were smiles aplenty when the run was finished.  And now with just three weeks to go we are in the final phase of training for the 2017 Bank of America Chicago Marathon – the “Taper Period”.

This training phase confuses many runners, especially first time marathon runners.  I am often asked:

“Why is our longest long-run less than the marathon distance, and why do we run our 20-miler so far in advance of race day?  Won’t my training suffer by running less over the three weeks before race day?  Shouldn’t I be running more miles these last few weeks?”

First, we run less than marathon distance as the longest training run to reduce the risk of injury.  Marathon training, like training for most endurance events – is a risk/benefit analysis.  The risk of running too many training miles (based, in part, on the experience, base level and current condition of the individual runner) must be weighed against how much training will maximize performance on race day.  And the stress on the body is cumulative throughout the season.

Some of us did not run 20-miles, because the long run was limited to 4:00 hours of time on our feet whether we reached 20 miles, or 18 miles or 16 miles.

Studies have shown that running long-run distances greater than 20 miles in training of about 4:00 carries a higher risk of injury than the physical benefits resulting from longer training runs.  This is true for experienced marathoners as well as first time marathoners.  This is why only experienced and well-trained runners should run multiple long runs of 20 miles or longer or long runs covering more than 4:00 running time.  Time on our feet is the best preparation for marathon day.  Once we have a long run in the range of 3 hours or longer, we are better able to handle race day, and we should not run longer that 4:00, regardless of our predicted marathon finish time.

Second, we run the longest run of training three weeks before race day to allow our bodies to recover and get stronger for race day.  Physiologically, our bodies need one easy day of recovery for each mile of a hard workout.  For a 20 mile run (which is a ‘hard workout’ due to total mileage – regardless of pace – and moreso in hot and humid conditions), this is approximately 20 days, or three weeks.  During this time, we do not stop running or training, but shorter runs allow our bodies to adapt and recover from the cumulative stress and physical ‘wear and tear’ on our bodies resulting from several months of training.

Third, our training does not suffer over the taper period.  Our body’s adaptation from training requires about two to three weeks to fully benefit from training.  The maximum benefit from this weekend’s long run is realized on or close to race day.  A reduction in mileage at this point of training improves performance, while additional miles tend to hurt performance on marathon day.

Over these last few weeks the shorter runs brings life back to our legs as we prepare for the journey on Marathon Day.  The ‘Taper Phase’ of training is the time to fine-tune our training, and many runs are now run at our marathon pace.  Remember – for many first time marathoners, your long run training pace IS your marathon pace.  Practice running at a comfortable pace for race day.

This is also the time to reflect upon training and re-establish goals for race day.  Visualize a successful race, from the time you leave home to the time you cross the finish line and all the way back home.  Prepare for the unexpected – weather, crowds, traffic, slow start – and have a ‘PLAN B’ in advance of how to turn each of these potentially negative events into a positive situation.

Coach Brendan

“Good form will carry you through”®

Marathon Training Tip #16: FAMILIARITY BREEDS CONTENTMENT (and Relaxation)

FAMILIARITY BREEDS CONTENTMENT (and Relaxation)

This week’s ‘20-miler’ long run is the longest training run of the season – just three weeks before the 2017 Bank of America Chicago Marathon. After this long run, we begin the ‘taper phase’ of training–our final stage leading up to October 8.  We have successfully negotiated 16 weeks of marathon training and the goal – Marathon Day – is within reach.

For safety reasons, this ‘longest long run’ should be the LESSER of 20 miles or 4 HOURS of running or run-walking time on your feet.  Yes, many of you will not complete 20 miles in 4 hours, but for safety reasons, please limit the length of time of the long run this week to 4 hours.  Even if your expected marathon pace is 5 hours, 6 hours or more, a 4 hour long run will provide an adequate base for marathon preparation.

Let’s take a moment to review some of the important Training Tips from recent weeks:

  • Nothing new on Race Day! We should all have experimented with sleep, nutrition and pacing for Marathon Day. Practice this week as if this were the week before Marathon Day to see how our bodies respond on the long run this Saturday.
  • You should have purchased your shoes for Marathon Day. Shoes purchased at the beginning of the season will have too many miles on them for Marathon Day. The shoes you wear on October 8 should have 50 – 100 miles logged before Marathon Day. Hopefully, you have recently just started running in a new pair of shoes and the long run this Saturday will account for approximately 20 of those miles.
  • Review your goals. If your fitness level has improved, now is a good time to set a higher goal. If ‘life got in the way’ and training went less well than expected, revise your goals to be more realistic. Be honest with yourself and make your goals realistic and achievable.
  • Review how to best ‘fuel up’ this week and on the long run this Saturday. Which foods provide the best base before the long run and which products work best during the long runs (gel paks, blocks, pretzels, etc).
  • Don’t Over Train – if workouts (especially long runs) have been missed, they are gone and cannot safely be made up at this point. Do not increase aggregate weekly mileage by more than 10% and do not increase your long run distance by more than 1 or 2 miles from your most recent longest long run. A greater jump in mileage brings a greater risk of injury due to overtraining.
  • Limit the time on your feet for the longest run. For your safety, limit the length of time to 4 hours for the long run this weekend. After 4 hours in training, the law of diminishing returns sets in and the risk of injury increases. Training is cumulative and the accumulation of miles in training and time on your feet throughout the season will bring success on marathon day.
  • If injured, the first course of action is R.I.C.E. (Rest. Ice. Compression. Elevation.), and if the soreness persists – see a medical professional or an ‘endurance sports’ physical therapist. Our window for recovery is slowly closing. Do not ‘push through’ minor injuries to the point they become major injuries.

And this week brings another opportunity to establish and practice our race pace. Throughout the season, we have run our Saturday long runs at a Long Slow Distance (“LSD”) pace, as much as 1 – 2 minutes per mile slower than our race pace.  Training at LSD pace has built our endurance.  The time on our feet for the training runs has taught our bodies to burn fuel more efficiently with a mixture of glycogen and fat.

The next few weeks are a time to run closer to race pace on our weekday runs, and to mix in a few faster miles on the long run. For most first time marathoners, and especially for those new to running, the Saturday long run pace IS your Marathon Pace.  There is no need to run faster.  And, indeed, you should NOT run faster than your training pace throughout the season.

If you are following Running Schedule 3 or Run-Walk Schedules 5 or 6, you can run up to 4 miles of this weekend’s long run at a faster pace to see how your body adjusts. These faster miles should be in the second half of the long run, approximately at miles 14 – 18.  If you are following Running Schedule 1 or 2, you can run a few more miles at a faster pace, and these too should be in the latter part of the long run.

This week’s long run is another opportunity to practice mental skills as well. When we run the same course throughout the training season, there are certain places along our run where our minds and bodies perform better, on a subconscious level.  I think of this as the ‘sweet spot’ of training.  Pay attention to the course and try to discover where this point (or points) is.  Once you recognize your sweet spot(s), keep those in mind, and bring them with you on October 8.

On Marathon Day, it’s normal for all athletes to experience a letdown somewhere along the race course. If this happens, bring back the images (and the feelings you experienced) from your sweet spot.  Think about the landmarks from your familiar route and visualize these landmarks on the marathon course.  This will help you get back into the groove and finish stronger.

And in all your training from now to Marathon Day, remember the good running form techniques on which you’ve worked throughout training. Above all else, remember ‘Good form will carry you through’®.

Coach Brendan

“Good form will carry you through”®

Marathon Training : Nothing New on Race Day!

Nothing New on Race Day!

CONGRATULATIONS, runners–we are in the final stages of training for the 2017 Bank of America Chicago Marathon. Depending on your training schedule, most of us probably have just one more long, long run left; and after the last long, long run we begin our ‘taper’ for race day.

These last several weeks are the time to practice for race day. Practice what clothes to wear; practice what we eat during the week and on the morning of a long run; practice our fuel (gels, blocks, ‘sport beans’) and hydration during our long runs; and practice sleep patterns and time to awaken before our long runs.

‘Nothing new on race day!’ is sage advice for any marathoner, but particularly a first time marathoner. If you have not tried something (shoes, clothing, fluids or food) in training, do not try it on race day.  Regardless of how many miles we have logged or how many races we’ve run, our minds and bodies will handle a lot of stress over the last few days leading up to the race.  Now is the time to reduce race day stress by determining what works best for YOU.

Paradigm shifts have occurred – the marathon goal (distance and finish times) are now tangible due to the effort we’ve put into training. Patterns have developed over the last 3 months.  Many changes have occurred in our diets, fluid intake and clothing.

We may be thinking – “What else needs to change between now and race day?” and how to adjust our training.  Reflect back on your training log–what has worked well in training and what has not worked so well… types of shoes, shorts, tops, food, fluids, rest (or lack thereof), support of family and friends.  Focus on those things that have worked well and make sure you include them in your training routine for success.

Wearing shoes and clothing we have worn in training will help avoid or reduce the risk of blisters and chafing on marathon day. It may be tempting to buy new clothes or shoes at the Health and Fitness EXPO on marathon weekend, but without practice we do not know where those shoes or clothes might rub.  Save the EXPO purchases for after the race.

Knowing which foods to eat and how early to eat before our long run reduces risk of intestinal problems. Knowing which gels, blocks, fluids or snacks work well (or not so well) during long runs helps avoid detours on the marathon course looking for ‘port-o-lets.’  Practice eating foods you know will sit well in your stomach for a few days before these last few long runs and for race day.  Practice using products on training runs (gels, snacks, fluids) to determine what will be best on race day.  Leave the exotic foods for your celebration after Marathon Day.

Learn how our bodies prepare for and adjust to long runs. Notice sleep patterns.  How many hours of sleep do you need for a good run?  Practice going to bed and arising at designated and consistent times – developing a pattern for race week and weekend.  A note on sleeping – the critical night of sleep is the night before the night before the run (Thursday for a Saturday long run, Friday night for a Sunday run or race).

Learning what works and doesn’t work these last few weeks will set us up for a satisfying and successful experience on Marathon Day.

Coach Brendan

“Good form will carry you through”®

Marathon Training Tip #14: Review, Reset and Recommit

THE “THREE R’s” OF MARATHON TRAINING—Review, Reset and Recommit

A marathon is a long way to run. And training for a marathon is a HUGE commitment of energy, effort and time… and as we get into the ‘dog days’ of August, it may seem as though the bloom has begun to fall from the rose.

What seemed like a great idea in February, when registration for the Bank of America Chicago Marathon opened; or in May, when training first started often takes on new meaning when the alarm clock goes off at 4:30 or 5:00 on a Saturday morning with a 14, 16 or 18 mile long run ahead.

Most of us established some sort of goals at the beginning of the season – ‘to run my first marathon’, ‘to improve my finish time’, ‘to raise money for a favorite charity’, or one of a hundred other important reasons motivating us to mark the calendar on October 8, 2017, – Marathon Day!

Now is the perfect time to Review, Reset and Recommit to our goals.

Review the goals you established at the beginning of the season. (Hopefully, you wrote down those goals before your first training mile was ever logged.)  Studies show that goals are most likely to be met when they are specific, measurable, achievable and realistic.  And when they are written down!

How do the goals you set stack up?

Were they realistic and achievable? Are they still realistic and achievable – or has ‘life’ gotten in the way to the point where goals need to be revised?

Take time this week to review your training season so far; and to review your goals in light of your progress to date–in terms of your aggregate mileage; the number of days you’ve been able to train; your overall physical and mental well-being; and in terms of funds raised for your favorite charity.

This is the perfect time to review our goals and to evaluate whether we are on pace to achieve them.

Reset your goals, if necessary. Perhaps the goals you set were too idealistic.  If this is your ‘first ever’ marathon, it may be that you just didn’t have the experience to set more “realistic” goals. That’s okay–sometimes we need to take ‘one step back’ in order to take ‘two steps forward’ to improve our performance.  That’s the purpose of cutback weeks in training and long runs, and it’s true of the goals we set at the beginning of the season.  If ‘life got in the way’ or training has not progressed as well as we predicted, reset the goals to be achievable and realistic in the context of our life and training.  Keep the training experience and the goals positive.

Or, perhaps our initial goals were not aggressive enough. For many of us, training and/or fundraising has progressed better than we hoped.  Maybe the challenge was not set high enough and we can aim for a more aggressive goal, one that is more realistic and still achievable.  Don’t hold back, take stock of how your training and fundraising has developed and set a more aggressive goal if warranted.

Moving the bar a little higher stirs the soul.

Recommit to your training; to achieving your goals; and to yourself. We have invested a great deal of ourselves getting to this point.  Recommit to what got us here, whether it is fundraising for our charity, setting a new marathon record for ourselves or successfully completing our first marathon.

After reviewing what has gone before, and resetting our goals (either more or less aggressively)—now is the time to recommit to finishing the task at hand.

The goals may have changed, but the rewards are still great. And attainable.

Don’t stop now.

Bonus tip – Injuries and Overtraining

This is a point in training where our bodies and souls speak to us. We look at the calendar about to turn to September and we feel we must do more training, harder training and that we have fallen behind.  In many cases, we also start feeling aches and pains in our hips, knees, calves, ankles and plantar fascia (who even know what plantar fascia was when this training started in May???????).

If you are feeling aches and pain which affect your training – here are suggestions to handle the situation:

  • If you change your stride or your gait while running to compensate for the pain, seek professional medical advice to determine the severity of the injury.
  • Do not try to run through the injury – doing so carries a greater risk of derailing your marathon than trying to hang on until marathon day. If you continue running on the injury and it worsens (and it most likely will worsen), recovery time is getting shorter. Best to take care of the injury now and recover before the marathon even if it means you run fewer miles than on the training schedule.
  • If you have fallen behind in training and missed some long runs, adjust the mileage of the schedules (downward) instead of trying to make up for lost runs.
  • Follow the general rules of training: do not increase long run distances by more than one or two miles at a time and do not increase aggregate weekly mileage by more than 10% from week to week.
  • These bonus tips are to help you reach the start line healthy because “You cannot reach the finish line if you do not reach the start line”.

 

Coach Brendan

“Good form will carry you through”®

Marathon Training Tip #13: Finding Your Marathon “Race Pace”

Finding Your Marathon “Race Pace”

At this point in training, it’s natural to eye the calendar – looking ahead (with a mixture of excitement, anxiety and confidence) to October 8 when we toe the line for the 2017 Bank of America Chicago Marathon.

Our perspectives (and our goals) have likely changed since Memorial Day weekend when we ‘officially’ embarked on our training ‘journey’. We have either improved beyond what we thought possible at the beginning of the season, or we may have fallen a little ‘off track.’  Either way, now is a good time to reassess our goals and to find our marathon “race pace.”

I raise this point now, because many of you have asked how to set a realistic time goal for Marathon Day.

Some of the questions – “What is the difference between my long run ‘training pace’ on Saturdays and how fast I can (or should) run on Marathon Day?”

“How do I determine how fast I should be running on Marathon Day?”

“How do I run the marathon faster than my Saturday ‘LSD’ (long slow distance) pace if I haven’t been running faster all season?”

For many of you who are running your first marathon, and especially those who are fairly new to running, the long, slow distance pace of the Saturday long runs IS your marathon pace.  You are training your body by building the endurance to run 26.2 miles on Marathon Day.  Your efforts will be rewarded with a finisher’s medal on October 8 (and with a very satisfied smile on your face)… and there is no pressure (and no need) to run any faster on race day.  Enjoy the experience and savor the accomplishment.

For others, the goal of achieving a particular finish time is beginning to come into focus. Review the goals set at the start of the season.  Ask yourself, “Are those goals still realistic?  Can I run faster?  Should I run faster?  Or do I need to adjust my goals to a slower race pace in order to finish safely?”

So how DO you determine a realistic Marathon Pace?

Our race day predicted finish time should be a realistic and achievable goal. Use objective criteria, based upon the results of your training to date, and preferably, race finish times (from other ‘events’ in which you may have participated) throughout the summer.  Look at recent race results; compare those finish times and distances to predictors for the marathon distance.  One such predictor calculator can be found at: http://www.marathonguide.com/fitnesscalcs/predictcalc.cfm.

In addition to these predictor calculations, check your training logs to see how you felt at the end of the long runs this season. If you have consistently noted you could have run longer at the LSD pace, coupled with the predictor, you are in good standing.  If, however, your training logs noted that you often struggled to maintain the pace during the training runs, and felt completely spent at the end of the training run, that is an indication that the training runs have been a bit too aggressive.

You’ll note that the pace per mile for these ‘predicted’ marathon finish times will likely be faster than the LSD pace of Saturday long runs—especially for ‘veteran’ or improving marathon runners. For these runners, your speed component is developed on the shorter runs during the week—specifically ‘tempo runs’ and ‘speed workouts’.  These shorter workouts are paced faster than our goal marathon pace to improve our bodies’ endurance and speed.  And since these are shorter than the long weekend runs, we are able to recover more quickly from these more intense workouts.

For veteran and improving marathon runners, the pace for marathon day should be set somewhere between your LSD runs and the speed/tempo runs–generally, between :45 to 1-minute quicker per mile than your weekend ‘LSD’ runs. (But again, for ‘first time’ marathon runners, your Saturday ‘LSD’ training pace IS your “race pace”.)

Examining our current physical condition and “preparedness” will help us establish a realistic and achievable race goal, and the correct race pace. If you have run races (any distance from a 5K to a half marathon can be a good marker) during the summer, use the predictor to set realistic ranges for race day.  If you have not run any races, run a few midweek workouts at an established distance (for example, 5K or 10K distance) and check the predictor.

Once a Marathon Pace is identified, we’ll have the opportunity in the remaining weeks to practice running a portion of our long Saturday runs at Marathon Pace as another check on how realistic and achievable we’ve set our goal

Examining fitness levels and reviewing objective criteria helps to establish race day goals which are specific, measureable and realistic.

And achievable.

Coach Brendan

“Good form will carry you through”®