Welcome to our Wild Workout Wednesday link up! Each week I link up with Annmarie from The Fit Foodie Mama, Angelena Marie from Angelena Marie: Happy, Healthy & Balanced. This week we are thrilled to welcome Nicole from Fitful Focus! We are always bringing you a variety of workout ideas, motivation, inspiration and recipes to try. Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!
There’s definitely nothing wild about marathon week. All that’s going on is a couple of easy runs, lots of stretching, and carb loading. I spend my days trying to make sure my kids don’t injure me and my nights in compression socks. The training is so done.
Now all that’s left is 26.2 miles of road to think, analyze (over-analyze), worry, focus, work, and believe. So many emotions go through your head during a marathon, and that’s why it is so important to go into it with a plan.
Each individual is obviously going to have their own plan that is in accordance with their abilities and goals, I’m going to go over my personal plan for Sunday and hopefully you will find it helpful in planning for your next marathon!
Going into my 4th marathon, I have a good amount of experience in challenges and successes. My first marathon in 2010 was a painful 4:15, next a surprising 3:47 in 2012, which gave me some confidence for The New York City Marathon in 2013 when I PR’d with a 3:37.
I’d hate to use Boston Qualifying times as a measure of success, but I’m just oh so close!
So clearly I’m doing something right since my times have consistently gone down. Here’s what’s been working and what I plan to do:
1. Go out easy
So every time I say ‘go out easy’ what really happens is I end up running my 10k pace for a few miles before the adrenaline wears off and the crowd disperses. For me, I don’t have a problem with that. In a perfect world, I would love to say I’d negative split a marathon, but I don’t know that for sure, so I still like to give myself a little cushion and just grit it out in the end if need be.
One thing I’m not doing in the beginning is pushing the pace. I’m running whatever feels comfortable and easy.
2. Break it into manageable blocks
I like 5-5mile blocks (I’ll make it through that last 1.2!) This way my mind can stay focused on each individual block, without getting too far ahead of myself. I’ll definitely be wearing my Momentum Motivate Wrap with focus engraved to try and keep myself where I need to be mentally.
Having benchmarks for each chunk is also helpful and keeps your mind thinking about numbers, rather than just obsessing over the physical stress your body is under.
3. Preemptively hydrate
My rule of thumb is to start at mile 5 with a electrolyte and carbohydrate drink. I’m pretty easy with liquid nutrition, so I use the course hydration stations which are usually located every mile (especially after mile 5 or 6). I’m also not afraid to slow down enough to make sure I get the hydration down. A few seconds is worth it to not cramp up and walk at mile 20.
4. Don’t overcompensate
If my first 5 mile block is a little slow due to crowds or warming up, I’m not going to push it in the next block to make up for it. 26.2 is a long way and panicking does not help. Stay calm and patient, focus on form and let the race unfold.
In NYC I had some paces that were all over the place. There were a few inclines on the bridges (which are obvious on my splits), and there were stretches where the crowds were electric and helped me fly faster than I planned on going. This race is surely no NYC, it’s straight out and back through some nice local towns, and we’ll be lucky if it just cools down a little bit by then.
I averaged 8:22 at NYC for my 3:37, so my goal is to stay as close to that pace as possible. If I have some miles under that, it means I have a cushion for later in the race. I like to work a fluid average in my head as opposed to a strict pace chart.
So there it is! Part planning, part tips, part thinking out loud. Hope my experiences can give you some insight and ideas if you are running a marathon too!
Do you have a strategy going into a marathon?
Linkup below if you have a workout, fitness find or healthy recipe to share! Just make sure to link back or grab the badge and we will make sure to spread the inspiration around 🙂
Also linking up with Jill Conyers for Fitness Friday!
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Love your strategy, you are going to kick some serious butt!!! I have been thinking about my strategy as well and it’s similar to yours- I really like the idea of breaking it up into manageable blocks, I will probably also use a pacing band so I don’t go out too fast!
Annmarie recently posted…Quick DVRT Strength Workout For Runners
Thanks…I sure hope so!
Woot Woot! Get it girl, I’m so not a marathon runner material I’m good with a half and even then it takes some serious coaxing to get there. Great tips.
Renee recently posted…Wild Workouts – Arms Workout
Thanks! I’m sure you could if you wanted!! 🙂
I am not a marathon runner but this looks like a great strategy. You have worked your butt off and you are ready to crush it. I can’t wait to hear about it. Good luck friend! Thanks for the link up
Deborah @ Confessions of a Mother Runner recently posted…Orange Theory-What’s All The Buzz About?
Thanks…I sure hope so! There’s nothing left to do now, but run!
Thanks for the tips I am definitely going to use the 5 mile block strategy because it makes a lot of sense. I just entered the giveaway. Have a great da
bakingrunner.blogspot.com
Thanks so much…good luck!
I’m so happy to be part of the crew now :). It sounds like we have similar strategies. I fuel up about every 5 miles, so I think of my race in terms of 5 mile buckets. I tell myself that if I make it to the next 5 miles, I can take a quick walk break and eat my yummy chews!
Nicole @ Fitful Focus recently posted…Wild Workout Wednesday: The Wedding Workout
So happy to have you 🙂 5 mile blocks definitely helps!
Great tips – I’m nowhere near a marathon, but maybe someday! Good luck to you this weekend! I”m sure you’ll do great.
Thanks for hosting!
Nancy//Strong+Able recently posted…Getting + Staying Motivated
Someday I’m sure! Thank you!
Reading me SO excited for you! I will be sending good vibes your way. What is the BQ time for your age bracket? It sounds like you planned well and have a good strategy– you will do great!
turns out I can’t type 😛 should say “reading this made me…” haha
No problem…wouldn’t it be great if you could go back and edit comments? I’ve made typos so many times before!
I actually just realized I will be 35 by Boston time next year, so that puts me in 35-39 which is 3:40. Eek…so close! I’ll give it my best shot! Thanks!!
Thanks so much! I will actually be 35 on Boston day this year so that puts me in the 35-39 age bracket which needs 3:40 to qualify…eeek, I’m going to be so close! I’ll do the best I can!
Good luck on your marathon!! Sounds like you have done the work and have a great plan!!
I’m sure you’ll kick some butt!!
Angelena Marie recently posted…Free Clean Eating Challenge + Clean Eating Mexican Pulled Chicken Recipe
Thanks so much!
Not only great, but more info I wish I would have known when I started running. This is perfect for beginners!
Thanks for sharing with the #fitfam at Fitness Friday 🙂
jill conyers recently posted…10 Best WordPress Plugins
Thanks Jill! Runners are always thinking and learning!
Great tips! I ha e that problem with starting out a race too fast then it eventually catching up to me.
It took me almost 10 years to figure that one out! I’m much better at negative splitting now!
All great tips. I’m still working on my marathon strategy for October. My coach and I need to sit down and discuss what will work best with such a lofty goal. On the hunt for a 30 min PR!
Thanks Sue! My strategy seemed to work pretty well!