On Creating a Marathon Race Strategy

Running On Purpose

English - February 20, 2020 18:00 - 1 hour - 57.2 MB - ★★★★★ - 48 ratings
Fitness Health & Fitness Sports running marathon training purpose beginner runner intermediate runner advanced runner road running mental training trail running Homepage Download Apple Podcasts Google Podcasts Overcast Castro Pocket Casts RSS feed

Previous Episode: On Suffering (A Rant)

Next Episode: Q&A - On Weights

I. Preparatory Work:

Review Your WhyReview Your GoalReview Your TrainingReview Your CourseReview Your Heart

II.Align Your Fitness/Circumstances with Your Objective

How Likely Are You To Achieve Your Goal90-100% Likely: Negative Split80-90% Likely: Slight Negative SplitLess Than 80%: Even SplitHow To Assess Your FitnessLong Runs - How many 20+? Quality Long Runs? Closes?Tempo/Threshold Work - Helpful but less indicative; if you are good at them, it is very helpful, if not then reassess ability to reach goal.10K & Faster - These are supports to the marathon training, not indicative of marathon specific fitnessPersonal Strengths/WeaknessesExperienceType of Runner: Steady-Eddie or Speedster?Mental SpaceGamer? Or Choker? Or somewhere in between?ConfidenceNervousnessCourse ConcernsCourse Challenges: Do Your HomeworkLook At Map/Elevation ProfileCheck the Elevation Scale! Very important. Measuring in feet or meters?Tens of or hundreds of?Read Race Reports/ReviewsInterview Friends/Training PartnersLook For All Intel PossibleUphills/DownhillsSpecial ConsiderationsRhythm & Flow vs Specific PacesIf Training Has Not Factored in The Specifics of Your Challenging Course?Reconsider Racing for TimeBe Very Conservative (Aggressive Negative Split)Don’t Make This Mistake TwiceWeather IS. But it WILL affect performance.Heat & HumidityIgnore At Your Own Perilit Harder On Heart/BloodflowShould/When/How You Adjust?Make A Plan 1 Week OutAdjust 2 Days OutLock In 12 Hours PriorAdjust in Race

III. Make The Plan

Decide & ExecuteBig Picture: Tell The Story/Your WhyTwo Basic Approaches:Beautiful RaceGoal TimeDetails: Mile By Mile Or Gates?TURN OFF PACE CALIBRATOR!!!Mile By MileCloser Detail, More StressOverwhelmingLess Flexibility/More ControlGatesRequires Rhythm & FlowListening To BodyMentally Less Work & Less StressFactor Course, NOT WeatherDo the Details Corroborate the Big Picture?Always Be Closing

IV. Check Your Work

Does This Align with Your Training & Your Philosophy?Your Coach’s Philosophy?Do You BELIEVE In It?Can You DO IT?