Marathon and Half-Marathon

by Marnie Caron

  Weeks 1 and 2: Complete only half of what the workout suggests for each session.

  Week 3: Complete only three-quarters of what the workout suggests for each session.

  Week 4: Complete the full workout for each session, but only if your injury-awareness level has remained low.

  Scenario 5: I’ve missed up to 3 weeks of the program due to injury

  Cross training

  See scenario 3. It’s highly likely that you are feeling very frustrated. But have faith; if you make a sincere effort to cross train on your three sessions per week by transferring your workout to pool running or a stationary bike, as described in scenario 3, you can maintain your fitness. Honest. You will feel awkward when you resume training on land, but that won’t last. It’s worth being cautious in order to avoid reinjuring yourself. If there is not enough time to recover before your event, you may have to reassess your goals.

  Scenario 6: I’ve missed more than 3 weeks of the program

  At this point your situation must be assessed individually. You may have to rethink your running goal, or choose an event at a later date and plan your training program accordingly.

  10

  Final Preparations

  THIS IS IT, THE DAY YOU HAVE BEEN PREPARING FOR. Chances are you are in the best physical condition ever. First-time marathoners often feel a significant level of anxiety in the week leading up to their half or full marathon. Try to relax. Some nervousness is normal, but you want to do as much as you can to calm yourself. Anxiety takes energy, and the last thing we want is for you to be fatigued on your big day.

  Before a marathon, many athletes like to scope out the course and get a feel for the environment they will be running in. You can drive it, or if you’re doing a half marathon, you could cycle or even run part of the course. If you’re a first-timer, you might want to run only part of the route; you don’t want to tire yourself out for race day. Many people find that getting a mental picture of the course helps them to understand the terrain and visualize what race day will be like. It’s also good to know what kind of surface you’ll be running on, whether it’s pavement or gravel. The more you know about what your race will look like, the more relaxed and ready you will be on the morning of your event.

  Taper Your Training

  Tapering is a gradual reduction in training volume and intensity prior to a race. For the body to be rested and ready to complete a distance event, it needs time to recover from the weeks and months of marathon training. Too often runners want to train right up to the marathon, but everyone—even the most seasoned marathoner—needs time to recover after all the months of hard training. The extra rest allows damaged muscles to heal. Our training programs have you reducing the length of your long runs in the 3-week period leading up to your race. In the final days before it you are hardly running, doing so only to reduce nervousness and loosen up your muscles and joints before the big event.

  Plan for Your Race Day

  You have worked long and hard to prepare for your half or full marathon. You don’t want to leave anything to chance at this point in the game. A little bit of planning for race day will make all the difference in how you enjoy the experience. Here are some simple guidelines for event preparation:

  • Rest in the last few days before the event. Squeezing in more training at the last minute will not get you any fitter. Plan to get an optimal amount of sleep during the final 72 hours.

  • Keep your daily routines as normal as possible—this is not the time to try something new!

  • Check the weather forecast the day before the race and plan accordingly. Consider what you will wear during the run, as well as what you will wear after it.

  • Pack your bag and pin your number on your shirt the night before. Items to consider (depending on the time of year): a complete change of clothes, extra shoes, a hat, gloves, toilet paper (you’d be surprised how often it’s needed), petroleum jelly, a towel, a rain jacket, and a bottle of water.

  • Be sure to drink plenty of water—2 to 3 glasses, 1 to 2 hours before the start. (Also, don’t forget to drink water at the aid stations along the running route.)

  RUNNER PROFILE

  Jen

  Jen was 25 and in her second year of nursing when she decided to train for the Portland Marathon. She had done several 10-kilometer (6-mile) races and three half marathons in the past couple of years and felt confident that with a good training program she would be able to run/walk 26.2 miles (42 kilometers) on race day. She was meticulous with her preparation, following a 6-month marathon program and altering her diet and sleep habits to coincide with her training. But in the days leading up to race day, she was surprised at the level of anxiety she felt whenever she thought about the event. At first, it was just some mild tension, similar to what she had experienced before previous races, but 2 days before race day she was riddled with anxiety. She questioned whether her body would allow her to travel the distance. Had she trained enough? Was she starting to feel the onset of a cold or flu?

  On the morning of the race, Jen had basically talked herself out of doing the marathon until a friend, who was sort of a running mentor, encouraged her to ignore these concerns and focus on all the hard work she had done. She told her that once she was a few miles into the race, she would begin to relax. Her friend was right. After mile 2, Jen was calm and quickly relaxed into a good pattern of walk/running that easily carried her to the finish. In the days following the race, she again spoke with her running mentor about her anxiety and bad nerves leading up to the race and was relieved to learn that all of her pre-race jitters were perfectly normal. Next time, Jen will be mentally prepared to deal with the fear and extreme nervousness that comes with the marathon.

  • Plan a little extra time for pre-race bathroom visits. Anxiety will likely necessitate these, and lineups for the washrooms can be quite long!

  • When driving to the race, give yourself plenty of time to park, visit the restroom, and warm up.

  • Warm up properly. Although there is no guarantee this will prevent injuries, a combination of light jogging and easy stretching prior to the start will increase your heart rate and help loosen joints and muscles, preparing your body for the activity ahead.

  • Try to keep as warm and dry as possible before the start of the race.

  • Don’t wear new gear such as shoes, socks, or a sport bra, and never experiment with new food or drinks the day prior to or on the morning of your event.

  Once the gun goes off

  • Don’t start out too fast. The first few miles should feel easy.

  • Do the talk test. If you’re having difficulty speaking four or five consecutive sentences, you’re going too fast and need to back off. You should not be winded or breathing hard at all in the first 10 to 15 miles (16 to 24 kilometers) of your marathon.

  • Walking through the aid stations makes it easier to consume your water or food supplements, and it gives you a chance to rest your legs.

  • During the race, try to take in as much of the event as you can. You will be nervous, but if you smile and look around, it will help you to relax and enjoy the moment. After all, it’s your big day, and you want to drink it all in!

  Anticipating Your Finishing Time

  A runner who has been training regularly three or four times a week can often predict his or her marathon time by multiplying a recent half-marathon time in minutes by 2 and adding 10 minutes. Beginners should add an additional 10 minutes to be safe. If a well-trained person is preparing for a half marathon, he or she usually multiplies a recent 10-kilometer time in minutes by 2 and adds 5 to 7 minutes. Beginners should add a further 5 minutes to be safe.

  There are numerous on-line charts that help you to predict your time based on shorter-distance events such as a 5- or 10-kilometer race. It might be difficult, but try not to worry about your time. First-timers should focus more on finishing than on finishing fast.

  What is a reasonable length of time to run a marathon?
<
br />   There is no such thing as a reasonable time to run a marathon. Male elite runners finish in and around 2 hours; top female runners cross the finish line in about 2 hours and 20 minutes. Still, it is not uncommon for people to walk/run the half marathon in 2 to 3 hours and the full marathon in 5 to 6 hours.

  The Mental Challenges of Race Day

  It is normal for you to feel nervous in the days leading up to your event. On race-day morning, you may even find you’re asking yourself, “Why do I want to attempt such a monstrous task?” Relax—these are what is referred to as pre-race jitters. Most runners, even the elite, experience a certain level of anxiety before an event. How you handle it is up to you. Try reminding yourself of all the hard work you have put into preparing for your event. If you have followed the training program to the best of your ability, you will have the fitness level required to complete the distance. Consider all of the long runs you have done in the lead-up to this distance; these runs have prepared you not only physically but also mentally for many of the challenges you will face on race day.

  Things will be similar in many ways on race day, but they will also be quite different. After all your months of training, you will be rested and ready. Chances are you will be incredibly motivated once you are among the hordes of other runners and the spectators who will be cheering you to the finish. You will be pleasantly surprised at the friendly and welcoming atmosphere of your event. Regardless of whether you’re an elite runner or a beginner, there is nothing like the excitement of the start line and the exhilaration of the finish. Once the gun goes off to signal the start, you will find that after a couple of miles all of your nervousness has disappeared.

  Remembering to be positive

  In chapter 6 we talked about the impact self-talk can have on your running experience. Before your event, try to take some time to think about your ability to use positive self-talk. If you haven’t already done so, create a list of statements you can use during your event to bolster your self-confidence as well as your mood and overall view of the experience. You are going to have periods during the race when you’ll experience discouraging thoughts. By having a list of statements to review, you can more easily bypass these negative thoughts. The statements need to mean something to you. Motivation is different for each individual. The words that motivate or inspire your training partner might not help you, so give it some thought and begin making a list. Here are a few statements to consider:

  • I have not put pressure on myself.

  • I’m going to enjoy this.

  • I’ll start very slowly.

  • This is an amazing event.

  • Everyone is so strong and so am I.

  • I’m a runner.

  • Strong and smooth is the way to go.

  • I started slowly, so I can definitely make it to the finish.

  • I ran this far on my training run, so I can do it again today.

  • I love myself, and I respect myself—I can do this for me.

  • I’m doing this for me and only me.

  Pacing

  During your event, don’t forget to pace yourself. After all, it’s a long way to the finish line. It’s easy to get caught up in the excitement, and many first-timers start out too fast, only to pay for it later with early muscle fatigue or cramps that could easily have been avoided. Once you start running, check in with yourself by doing the talk test. You should be able to speak four or five consecutive sentences without getting winded. If this isn’t the case, you need to back off and run slower.

  Hitting the Wall

  “Hitting the wall” is a common phrase used by marathon runners when referring to a point in a race when they run out of energy. Basically, you have hit the wall when your fuel supply no longer meets your energy demands. The runner who hits the wall has two choices: drop out of the race, or slow down and endure the discomfort of tight and burning muscles until the finish line is reached.

  A marathon expert and author, Jeff Galloway, says approximately 40 percent of all non-elite marathon runners have hit the wall. The good news is that this can easily be avoided with good pre-race nutrition and by proper hydration and suitable nutrition throughout the race.

  Bonking

  The body’s stored carbohydrate supply (glycogen) is limited. Says sport dietitian Dallas Parsons, “It is only able to provide the body with enough fuel for 1 to 2 hours of moderate-intensity exercise.” Once the body uses the carbohydrate or glycogen stores, it begins a process that is commonly referred to in athletic circles as bonking.

  One of the first signs of bonking comes when you have difficulty putting one foot in front of the other because the muscles in your legs have run out of glycogen. At this point, you will not have any psychological side effects. You can easily minimize the physical effects by immediately taking in a source of carbohydrates (30 grams, or about an ounce) such as a gel or sport drink and continuing to refuel for the duration of your event. If bonking is left untreated, however, you will continue on a downward slope. In addition to the muscles in your legs running out of fuel, your brain will begin to lack a supply of glucose. At this stage runners experience a myriad of different symptoms ranging from dizziness to confusion to collapse, which can lead to a dangerous condition requiring medical attention.

  You can easily avoid any stage of glycogen depletion or bonking by starting out your run properly fueled from a carb-rich meal or snack at least 2 hours prior to running. Consuming a carbohydrate source during runs lasting longer than 90 minutes will also reduce the chances of bonking. If you train after work, be sure to have a substantial snack with 50 to 100 grams of carbohydrate beforehand. If you train early in the morning and don’t have time for a full breakfast, try to have some quick carbs like toast and jelly, a sport drink, or gel with water before you begin your run. If you’re planning to run longer than 60 minutes in the morning, take along a carb snack such as an energy bar. You have fasted overnight and already depleted your carbohydrate stores.

  Common Questions

  What should I eat the night before my event?

  There aren’t any magic meals to guarantee a great race, but here are some suggestions to help plan your pre-race meal.

  • Try to eat dinner between 5:00 and 7:00 PM to allow your body time to digest your food before bed.

  • During your event you will burn primarily carbohydrates. Try a pasta dish with a tomato-and-meat sauce, or a meat stir-fry with a light dressing. Vegetarians should remember to include some form of protein like tofu or beans.

  • Avoid cream sauces and soups. Use fats such as oils, margarine, and dressings sparingly.

  • Include some whole grain bread and a salad with a light vinaigrette dressing.

  • Keep alcohol to a minimum, and don’t forget your usual 6 to 8 glasses of non-caffeinated drinks such as juice, milk, sport drink, and water the day before the race.

  • If you want dessert, fruit, low-fat yogurt, or a home-baked oatmeal cookie are good choices.

  What should I have for my race-day breakfast?

  • Eat a couple of hours before you begin your warm-up, and keep it simple: granola cereal is a good choice, but stay away from bran.

  • Have some whole grain toast with jam or honey. Fruit is good, especially bananas. Clear juices are fine.

  • A small amount of coffee or tea shouldn’t be a problem.

  What if I get a cold before the race?

  • If it happens the week before, with luck you can manage your symptoms and be ready for race day.

  • Rest, drink plenty of fluids, coupled with ibuprofen as directed on the bottle and perhaps some extra vitamin C.

  • Don’t worry about trying to follow your marathon program. In one week you will not lose any fitness, and you’re better off taking care of yourself and saving your energy for race day.

  • Fresh air is always a good idea. A short walk followed by a few stretches is a great way to keep you limber, and, when you’re sick, it’s good for your sp
irits!

  • If you’re very sick, consult your family physician and please make the right decision. You can always find another marathon event in the next few weeks when you’re feeling better. Revisit chapter 9 for a more detailed description of what to do if you find yourself with a cold or flu bug during your training program.

  Should I warm up before the race?

  • Yes. As during your workouts, you need to warm up before the main event.

  • About 30 minutes before the race starts, warm up for 5 or 10 minutes by walking or jogging. One idea is to use your warm-up jog as your mode of travel to the start area from where you’ve parked your car or disembarked from the bus.

  • You’ll have to weave your way through the crowds to your start “wave,” but try to stay limber by doing some dynamic active stretches: arm circles, trunk circles, knee lifts, and light jogging on the spot. Try to keep moving until the start gun goes.

  What do I need to do the night before the race?

  • Organize yourself for race day, anticipating all types of weather. Preparing now will allow you to have a good night’s rest and avoid last-minute organizing in the morning.

  • Ensure you have at the ready your race number, timing chip (laced into your shoes—most events these days use a computer chip to keep track of participants and ensure accurate record keeping for everyone), shorts or tights, socks, jacket, hat for rain or sun, sunscreen, and a watch. Take a set of dry clothing and shoes for afterward.

  • Review other items including a water bottle and perhaps a water bottle pack, cell phone, and money for a taxi or whatever other need might present itself.

  • If you’re driving or taking a run-team bus, it’s easy to take all your gear permutations with you and simply leave the extras behind when you go to the start line. If you’re traveling on public transport, you’ll have to be more selective and manage your gear in a small knapsack if you don’t have an option of leaving it with a support person at the event.