Marathons : Race Planning and Execution

transcript

MarathonsRace Planning

& Execution

Running Potentialwww.runningpotential.comteam@runningpotential.com

Agenda

● Running and Racing Marathons● Elements of Race execution

○ How to execute a (near) perfect race?■ Half marathons■ Marathons

● SCMM (Standard Chartered Mumbai Marathon) ○ Course analysis (Half and Full Marathon)○ Historical splits analysis, Optimal pacing strategy

● Q&A

Disclaimer: All images used are copyright of their respective owners as and where applicable. (source: Google Images)

** All images are copyright of their respective owners as and where applicable. (source: Google Images)

About Running Potential● Started in August 2013

○ Anand Hatwalne, Anand Takale, Aditya Kelkar, Shantanu Gogate

● Personalized training for racing & running fitness○ Physiological adaptations and Smarter training

● Running skills and techniques● About a dozen individuals training with us● Many tasting success already… www.runningpotential.com

http://fb.me/MyRunningPotential

Running and Racing● Goal setting : Set multiple goals

○ Plan A: Dream Finish / Time Goal / Win(!?)■ “03:55 for FM”

○ Plan B : Hoping for■ “break 4 hours for FM”

○ Plan C : Acceptable■ “better my earlier time”

● Race equivalent charts○ more on it, later

● Make your goals public!

Elements of Race Execution

● Tapering● The Race week● The pre-race day● Race day● Post-race

Elements of Race Execution● Tapering (1-3 weeks)

○ Mistake #1: Reducing mileage too much○ Mistake #2: Doing only easy runs○ Mistake #3: Eating too many carbohydrates

■ Focus on quality carbs : raw vegetables, fruits, whole grains (and not from bread, pastry etc.)

○ Last tempo workout:■ 10 days out from race day

● The Race week: Things to keep in mind

Calm your nerves... Relax.

Think positive

Get enough sleep

Hydrate and eat well

Elements of Race Execution● The Race week: Do not forget!

Avoid other sports*

toenails

Re-check Travel and Stay

Keep Race Kit* ready

● The pre-race day○ Rest your feet○ Check your gear

■ Test run anyone?○ Eat well

■ Eat sensibly○ Hydrate○ Weather check - Goal ok?

● NEVER, EVER, EVER (did we mention Never?) do or use anything new on a Race day, which you haven’t practised in training

● Pre-Race day - Pacing strategy○ Running by effort or pace? (Hilly or Flat course?)○ Official/Unofficial Pacers

“Most mistakes in a race are made in the first two minutes, perhaps in the very first minute” - Dr. Jack Daniels (Daniels’ Running Formula)

Time Time Time

time taken for 1st Half

time taken for 2nd Half

First Half (Distance)

Second Half (Distance)

Positive Splits Even Splits Negative Splits

● Race day: Before you race…

Wake up!> 2 hrs* before

Fuel up! Warm up! (but not too much)

Elements of Race Execution● Race day - Pacing

○ Run your own race (your pacing plan and goal) ○ Do NOT run with people at the start○ Let the rabbits go!○ Some pacing guidelines:

■ Always always always start slow! (8-10 sec /km slower than goal pace)

■ Do not make up the “lost” time by speeding up ■ First, get onto goal pace: over a distance

● Secret tip: ○ When you are tired,

try speeding up for a short distance● Up your cadence

● Race day - Running Tangents○ Mistake: Running extra distance○ Prior knowledge and visualizing of the course comes

○ Banking of roads :Run in the middle of the road

Elements of Race Execution● Race day - Nutritional Strategy

○ Burning rate: ~100 calories per mile (per 1.6km)■ ~1300 for HM, ~2600 for FM■ Body glycogen storage ~ 1200-1400 calories*

○ You just cannot replenish all the burnt calories!○ A Running body can at the most absorb

■ 200-300 calories/hr■ ~60-70 grams of carbs/hr

● Maximum 2 gels per hour● Gatorade, Enerzal?● Read the labels!

○ Aim for 150 to 250 ml fluid/water every 15-20 mins■ SCMM has 200 ml bottles■ 1 gulp ~ 30 ml■ So aim for 5 to 8 gulps every 15 to 20 mins■ Mistake: Drinking too much of water :

Hyponatremia○ Cramping

■ Electrolytes imbalance● Electrolyte capsules

■ Neuromuscular fatigue● Muscular imbalance● Speedwork/Strides

*reference: marathonnation.us

● Post-race recovery○ Don’t stop immediately after the race ○ Keep walking/moving around for a few minutes○ Static Stretches○ Hydrate○ Eat simple carbs & proteins (4:1 ratio)○ Ice baths○ Compression clothing○ Elevate your feet

● The week after○ 2-3 days rest○ Easy jog

Half Marathon

SCMM (Mumbai Marathon)

● Course analysis ○ Half Marathon

Start: 6:10 am from BandraFire Station

● Course analysis ○ Half Marathon○ Watch out for 13th km marker! (well-known)○ Gradual uphill from 18th km (not well-known)

SCMM- Half (Splits Analysis)4.70

SCMM- Half (Splits Analysis)

SCMM 2013 HM (Pacing & Nutrition)

● Historical trend not very conclusive● Get onto your goal pace sooner and hold

○ Either slightly positive split or even split● A Half Marathon is best raced as:

○ “Cautiously fast” start - should not go out of breath○ Long tempo run till 16K (show control!)○ A 5K dash after that

● Nutritional strategy:○ Less of a concern. Body has enough glycogen to

sustain 21k distance (unlike Full Marathon)○ However, watch out and DO NOT cross Lactate

Threshold early. You will not recover.○ Eat and drink early to avoid having to dig deep

Start: 6:10 am from BandraFire Station

Full Marathon a.k.a.

The Marathon ;-)

● Course analysis○ Marathon

Start:5:40 am from C.S.T.

● Course analysis○ Marathon○ Watch out for 7 km and 34 km markers!

SCMM 2013 FM Splits Analysis

23.2426.82

SCMM 2013 FM (Average Pace/Segment)

04:17:13

04:10:14

04:23:27

04:33:5804:37:5904:42:37

SCMM 2013 FM(Optimum Pacing)

04:17:13

04:10:14

04:23:27

04:33:5804:37:5904:42:37

04:17:13

04:08:34

04:32:12

04:24:31

04:18:29

04:14:05

04:37:55

SCMM 2013 FM Pacing Trends● Prominent positive splitting

○ Weather change after 7:45 am (7:15 am Sunrise)○ Pedder Road○ Long stretches open to sun○ Lack of experience

■ Too fast too soon■ Improper hydration/nutrition■ Adopting “popular” goals■ No pacing strategy

● Start fast and pay the penalty● Start slow and count number of people you

pass towards the end

Start:5:40 am from C.S.T.

SCMM FM (Optimum Pacing)● People who don’t own GPS/HRM

○ Get a rough estimate of race equivalent times for you■ http://www.runningforfitness.org/calc/racepaces/rp

○ 30K split should be 2-5% faster than your target time● Training by pace

○ You should already know your target/target paces!● Training by HR

○ 15-20K Runs (75%-85% of HRR) ○ HRR = Heart Rate Reserve (HRmax - Resting HR) ○ This is the target pace for 30K

● Err on the slower side

SCMM FM (Optimum Pacing)Sample pacing example: ● Goal: 4:00 hrs (5:40* min/km pace) ● 30K @ 5:30 min/km pace (2:45 hrs) ● Last 12.5K @ 06:00* min/km pace (1:15 hrs)

which is about 9-10% drop in paceRace start: ● About 5:35 - 05:40 min/km till Babulnath flyover

and then pick up the pace till about 30K (should be ~05:30 min/km)

● You’ll have buffer for pace to slip after this mark

Marathon Pacing (GPS Pacing tips)

● Using appropriate data fields● Do NOT watch instant pace● Auto-lap v/s Km marker● Be careful about using

Virtual Partner● Time alerts

● When in auto-lap mode:○ Lap pace○ Last lap pace○ Avg pace○ Distance

Thank youand all the best with your (R/P)ace!

Marathons : Race Planning and Execution

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