Running On Purpose Episode 17 Season 1

On Creating a Marathon Race Strategy

On Creating a Marathon Race StrategyOn Creating a Marathon Race Strategy

00:00 01:14:36

Running On Purpose Episode 17 Season 1

February 20, 2020 Telos Running View the website

I. Preparatory Work:

II.Align Your Fitness/Circumstances with Your Objective

How Likely Are You To Achieve Your Goal
- 90-100% Likely: Negative Split
- 80-90% Likely: Slight Negative Split
- Less Than 80%: Even Split
How To Assess Your Fitness
- Long 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 fitness
Personal Strengths/Weaknesses
- Experience
- Type of Runner: Steady-Eddie or Speedster?
- Mental Space
  - Gamer? Or Choker? Or somewhere in between?
  - Confidence
  - Nervousness
Course Concerns
- Course Challenges: Do Your Homework
  - Look At Map/Elevation Profile
    - Check the Elevation Scale! Very important.
    - Measuring in feet or meters?
    - Tens of or hundreds of?
  - Read Race Reports/Reviews
  - Interview Friends/Training Partners
  - Look For All Intel Possible
- Uphills/Downhills
  - Special Considerations
  - Rhythm & Flow vs Specific Paces
- If Training Has Not Factored in The Specifics of Your Challenging Course?
  - Reconsider Racing for Time
  - Be Very Conservative (Aggressive Negative Split)
  - Don’t Make This Mistake Twice
Weather IS. But it WILL affect performance.
- Heat & Humidity
  - Ignore At Your Own Peril
  - it Harder On Heart/Bloodflow
- Should/When/How You Adjust?
  - Make A Plan 1 Week Out
  - Adjust 2 Days Out
  - Lock In 12 Hours Prior
  - Adjust in Race

III. Make The Plan

IV. Check Your Work