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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
Elements of Race Execution
● 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*
Cut
your
toenails
Re-check Travel and Stay
Keep Race Kit* ready
Elements of Race Execution
● 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
Elements of Race Execution
● 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
First Half (Distance)
Second Half (Distance)
First Half (Distance)
Second Half (Distance)
time taken for 1st Half
time taken for 2nd Half
time taken for 1st Half
time taken for 2nd Half
Elements of Race Execution
● 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
Elements of Race Execution
● Race day - Running Tangents○ Mistake: Running extra distance○ Prior knowledge and visualizing of the course comes
handy
○ 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!
Elements of Race Execution● Race day - Nutritional Strategy
○ 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
Elements of Race Execution● Race day - Nutritional Strategy
*reference: marathonnation.us
Elements of Race Execution
● 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
SCMM
Half Marathon
SCMM (Mumbai Marathon)
● Course analysis ○ Half Marathon
Copyright ©Procam International
Start: 6:10 am from BandraFire Station
SCMM (Mumbai Marathon)
● 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
3.73
3.13
5.46
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
Copyright ©Procam International
Start: 6:10 am from BandraFire Station
SCMM
Full Marathon a.k.a.
The Marathon ;-)
SCMM (Mumbai Marathon)
● Course analysis○ Marathon
Copyright ©Procam International
Start:5:40 am from C.S.T.
SCMM (Mumbai Marathon)
● Course analysis○ Marathon○ Watch out for 7 km and 34 km markers!
SCMM 2013 FM Splits Analysis
16.43
17.40
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
Copyright ©Procam International
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!
