running your fastest marathon

Short article: your big marathon race, important factors:

I have completed 35 marathons, the fastest being 2:26.58 when I was 30, and here are some tips straight from my experience.

• long training weeks for at least eight weeks prior to the race
• one single long run each week for at least eight weeks prior to the race
• lean body, optimal low weight
• know the course, visualise the course during training runs
• plan the race, decide how to segment the race and what to focus on in each segment
• wear shoes that have been "run in"
• beware chaffing, use glide or equivalent where needed
• do a dress rehearsal over a half marathon 4-6 weeks before
• taper a bit, over the last six to ten days depending on how fresh or tired you feel
• when running the marathon, pace rather than race
• sip small quantities of sports drink (electrolytes) at intervals throughout the race
• keep training at reduced pace in the days immediately after the marathon
• no speed training or flat out racing over any distance for four weeks after the marathon
• wait a year before racing at full effort another marathon

You should also choose a good flattish course, on a cool, even cold, day, with plenty of spectators. The best marathons in Australia in that regard are Melbourne, Gold Coast, and Canberra.

Some things I consider unimportant would include

• having to do long training runs at race pace; I never did
• running over-distance in training; not for a 42.2k marathon!
• doing a long taper; no, you lose form
• carrying drinks; no, it is much more important to travel light
• wearing an ipod; no, music in a race is a distraction if your mind is to be on the race
• dissociation; no, you should have an attitude of welcoming the pain!

Note too that I had been a runner for 15 years before I raced marathons. That may only be important if you are very young.

Weston Park Vets Handicap

Nadine & Brett

Today I ran at Stromlo with Abi & Andrew. I have come out of it with a very sore foot. Hoping it's not a stress fracture. Hoping it's just the shoes pinching. I may not be able to run on Monday, but I will still come out to training and try.