I have had a few friends ask about distance running and how to get ready for a race... specifically the marathon. I am by no means an expert, but I was just a regular guy that ran a few half marathons and thought I could try for a marathon so maybe I have a few tips. Then I ran a bunch of marathons. First tip. Don't call it a full marathon. It is a marathon and just a marathon.
You can probably find a lot of better tips from the elites and major bloggers, but who knows, maybe someone will find this useful.
1. Mileage is key. When I am training for a marathon, I try to get at least 40-50 miles in a week (I'd like to get more, but being a teacher takes up most of my time...this summer I should be able to increase that number a lot). It really isn't hard once you get up to the 15-20 mile runs for your long-run Saturday. That leaves you with 25 - 35 to get in during the other 4-5 days provided you take a day or two for rest. Make sure you don't skimp on your long runs.
2. Speaking of long runs, the farther you can go before your marathon the better. Most guides cap your training around 20. If you can push up to 23, you will have a much better race. Odds are you won't hit a wall (happens around mile 20 for most people). I hit the wall in Fargo around 23/24 for my first marathon. Probably should have have trained a little better.
3. Eating. You will eat a lot. This is okay. Make sure to get protein after intense workouts and hydrate up. Eat healthy foods to make sure your body is getting what it needs to run. Also, drink a ton of water during the day. I try to aim for ~ 100 ounces every day.
4. Pacing. Run the race at the pace you trained for. It is so easy to get excited and have a ton of adreneline running through your body that you run the first few miles way to fast. You will crash if this happens. You know what you have trained your body to do, so do it. You can always go faster at the end.
5. Negative Splits. More of pacing... run negative. This simply means to run the last half of the race faster than the first half. You will have a much more enjoyable run and you are less likely to crash. I ran negative in Houston and crushed my PR. Plus you will pass a ton of people the last few miles. This is one of the best feelings you can experience in a race.
6. Back to training. Gu/Gels/Etc. Practice using these on your long runs. This will allow you to see if your body likes them and you can figure out when you need to use them. I like clif shot blocks with caffeine and any of the Gu or Clif gels with caffeine.
7. Speed work. Don't be afraid to mix up your runs. You can only get so fast by simply running. Your speed will come from running faster. In other words, work some tempo runs and sprint work outs into your routine. Your body will appreciate the mix-up.
8. Hills. Train them. They will make you a stronger and better runner.
9. Race day - Clothes. I wear split shorts that are very thin and very short. Light weight and easy to run in. Mine have a pocket in them to store a gu or gel. I only wear a shirt if it's cold out. I hate chaffing. If I have to wear a shirt, then I use vaseline. For the guys out there, vaseline is also helpful in other places were chaffing occurs. If you have someone at the race, you can dress in layers and ditch them at certain spots along the course. Or you can wear clothes that you don't care about and ditch them completely. Gloves are helpful for the beginning of some races. Wear something cheap that you can ditch. Arm warmers can be nice as it acts like an easy layer that you can peel off. I rock a headband do keep the sweat out of my eyes. Its just a rolled up bandanna, but it does the trick.
10. Getting to the race. Get there early. You have trained for the event for months so show up at least an hour to avoid some traffic and get a parking spot. When you get there use the restrooms as much as you can. I normally use them at least 3 times, because I don't want to stop during the race. Hang out inside if you can to stay warm. Some races have buildings to wait in. Line up according to your pace. Don't be the guy that thinks he can run a 7:00 min pace when really he is an 8:00 min pace runner.
11. Pre-race diet. Figure this out with your long runs. I go with a clif bar, a banana, and some coffee. A bit of water as well. Figure out what doesn't upset your stomach. You don't need to much if you carb loaded properly.
12. Water stops. Grab a water cup and keep running. Don't stop near the tables... there are people behind you. Grab your water, run ahead, check behind you, and then stop if you need to. I don't stop, but some people like to. Pinch the cup with two fingers to create a funnel and drink as you run. This allows you to drink the water instead of it splashing everywhere.
13. Double knot your shoes. I didn't in Houston and both came untied at different points of the race. It cost me a minute of time :(
14. Have friends/family at the race. This will make sure you have something to look forward to at various mile markers. Tip: Have them be at mile 4-6 and not at the start. You don't need encouragement at the beginning and odds are they won't even see you. If they can follow you along the course and see you at a few spots you will be a happy runner! Give them some supplies in case you need something (gu/gel, water bottle, whatever you may need). Have them have some kind of a balloon so you can spot them easily. Running a race can put your mind in a blur and you may not catch them in the crowd.
I think that is all the tips I can think of right now. I want to briefly right about how to get to the marathon distance. It really isn't that difficult, it just takes time and commitment.
When I first started running I thought a half marathon was insanely far and I would never run one. Well it turns out that wasn't too bad. But after my first half I said I would never be able to do that twice. Well, one day last February or March I went out for a random 15 mile run to see if I could do it. I did. The week after I went for 17... it's only 2 more miles right? 17 went well. Okay, if I can get to 19, I will sign up for a half. The week after I did 19. The rest is history. Once you get up to a half marathon, you just need to increase your mileage. But, not like me. Give yourself a little break after 2 long runs. I should have gone 15,17,10,19 or something like that. Once you get to the upper teens, it is pretty easy to add on a few miles.
If I think of anything to add, I will just update this post. It seems like it might be helpful. Thanks for checking it out!
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Additions
15. Cross training - Do it. And do it properly. Take your off days and get in the gym or do some cycling. My cross training consists of the spinning and that machine that is called the 'cross trainer'. Wear a hear rate monitor and keep your heart rate up. If you aren't sweating excessively you probably aren't pushing yourself. Don't slack or it isn't even worth your time. I also like to get some ab work in on these days.
Wednesday, March 13, 2013
Saturday, January 19, 2013
Houston Marathon 2013
First of all, I haven't written on here in months. Life never seems to slow down and I guess blogging just slipped away. Maybe I will try and keep up with it... I figured I had a little time today and I wanted to write a little about my experience in Houston.
I signed up for the Houston Marathon a while ago because I was going to see my sister and her fiance and I thought it would be great getting a winter marathon in. She decided she was going to enter the lottery for the half and she was accepted so she began her training! I was excited knowing I would be a part of her first race!
Since no one probably cares about my journey or the details behind it, I am just going to post a few pictures and move on to the race. Let's be real here... we don't have time for filler. The photo 'inserter' on here sucks, so pardon the lack of organization.
So, Houston is a pretty cool city. We checked out a few craft beer bars and one of the new local breweries. Hung out a lot and relaxed. We also had a lot of great food. I think I need my sister to make my pre-race pasta meal all the time! It was awesome!
Race day was here and it was time to head to the expo. Weather was raining and kind of cold. Not ideal. I had to be in my corral by 6:40 so that meant sitting in the rain for 20 minutes before running. I was thinking to myself that this was going to be the worst race ever and I was simply going to run it and not care very much. As I lined up in the corral I knew I would have to use the rest room one more time. I luckily found 4 outhouses near the front with no line. Whew! In and out and the gun went off and I was off.
Well, besides the rain, this race went fairly well. I had to tie my shoes twice (always double knot your shoes!) and dodge some puddles, but other than that I ran a pretty solid race. The course was pretty flat and enjoyable. Very scenic and for the most part I really wasn't too bored (even through miles 16-20... I hate those miles of the race). Here are my splits:
The first few miles of the race I was trying to warm up and find my groove. It was cold and wet and I didn't want to overdo it and have a miserable 26.2. I'd say around mile 4 or 5 I was ready to go and I kept it pretty consistent. I kept looking at my mile splits and thinking that I should probably slow down, but that never seemed to happen. For the most part, my splits kept dropping and I felt good. I got to the half way part a few minutes ahead of my target pace (I was going for 3:15). I was happy knowing if I did crash I'd have bit of a cushion, but I didn't think I was feeling really good.
The next few miles I can't even remember what happened. 14-20 are always the miles I don't remember. I knew I had to get to 20. They had a 'wall' party zone at 20 and I was still feeling good. I was doing a lot of math in my head and the closer I got to the finish line the more I realized 3:15 was probably going to happen. Each mile felt great. I was passing people the entire time which really helped.
Miles 23 and 24 were a little slower and I don't know why. I think I knew I was going to reach my goal and I didn't want to push it until I knew I had enough energy. I hit mile 25, looked at my watch, and then realized that if I had a killer last mile I would break 3:12. My pace was slipping a bit and was thinking it wasn't going to happen. I got a little tailwind that swept through the skyscrapers and I decided I was going to go for it. This little push made all the difference. I managed to rock a sub 7 minute pace for the last portion of the race and I kept looking at my watch and then back at the finish line. I crossed the line with no more than 2 seconds to spare. Sub 3:12! Yah!
This was about 6.5 minutes better than my pr which was pretty exciting. Had the weather been a little better and if I didn't have to tie my shoes twice, I think I could have ran under 3:10 (not that it matters, because it still isn't BQ). However, I realize that my training continues to pay off and I might actually have a chance to Q for Boston in a year or so.
The Houston marathon was great! The city is great, the expo is great, the course is great, the fans are great, the gear is great, the food is great. Just an all around good marathon. I will definitely be coming back to run it again.
Thanks for reading!
I signed up for the Houston Marathon a while ago because I was going to see my sister and her fiance and I thought it would be great getting a winter marathon in. She decided she was going to enter the lottery for the half and she was accepted so she began her training! I was excited knowing I would be a part of her first race!
Since no one probably cares about my journey or the details behind it, I am just going to post a few pictures and move on to the race. Let's be real here... we don't have time for filler. The photo 'inserter' on here sucks, so pardon the lack of organization.
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| Light rail to the airport |
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| Houston |
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| Houston |
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| Finish line... excited to be here after 26.2 |
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| RYAN HALL! (he was impressed with my beard) |
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| Autographed bib |
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| 'Wish' - The Mizuno Shoe Guy! |
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| City at night |
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| More city at night |
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| Race day... something seems off here |
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| Siblings! Running! Together! |
Well, besides the rain, this race went fairly well. I had to tie my shoes twice (always double knot your shoes!) and dodge some puddles, but other than that I ran a pretty solid race. The course was pretty flat and enjoyable. Very scenic and for the most part I really wasn't too bored (even through miles 16-20... I hate those miles of the race). Here are my splits:
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 3:11:59.1 | 26.28 | 7:18 |
| 1 | 7:48.4 | 1.01 | 7:43 |
| 2 | 14:51.2 | 1.99 | 7:27 |
| 3 | 7:30.3 | 1.01 | 7:26 |
| 4 | 7:33.2 | 1.00 | 7:32 |
| 5 | 7:21.4 | 1.00 | 7:22 |
| 6 | 7:42.9 | 1.06 | 7:19 |
| 7 | 6:59.5 | 0.95 | 7:23 |
| 8 | 7:21.8 | 1.01 | 7:19 |
| 9 | 7:15.5 | 0.99 | 7:18 |
| 10 | 7:16.4 | 1.00 | 7:15 |
| 11 | 7:19.8 | 1.00 | 7:20 |
| 12 | 7:18.7 | 1.00 | 7:19 |
| 13 | 7:19.5 | 1.00 | 7:19 |
| 14 | 7:20.1 | 1.01 | 7:16 |
| 15 | 7:23.6 | 1.00 | 7:22 |
| 16 | 7:07.6 | 1.00 | 7:10 |
| 17 | 7:14.3 | 0.99 | 7:17 |
| 18 | 7:14.8 | 1.01 | 7:09 |
| 19 | 7:08.6 | 1.00 | 7:10 |
| 20 | 7:12.5 | 1.00 | 7:13 |
| 21 | 7:13.3 | 1.00 | 7:11 |
| 22 | 7:09.6 | 1.00 | 7:10 |
| 23 | 7:28.1 | 1.01 | 7:22 |
| 24 | 7:20.3 | 1.00 | 7:21 |
| 25 | 7:04.1 | 1.02 | 6:55 |
| 26 | 1:23.8 | 0.21 | 6:36 |
The first few miles of the race I was trying to warm up and find my groove. It was cold and wet and I didn't want to overdo it and have a miserable 26.2. I'd say around mile 4 or 5 I was ready to go and I kept it pretty consistent. I kept looking at my mile splits and thinking that I should probably slow down, but that never seemed to happen. For the most part, my splits kept dropping and I felt good. I got to the half way part a few minutes ahead of my target pace (I was going for 3:15). I was happy knowing if I did crash I'd have bit of a cushion, but I didn't think I was feeling really good.
The next few miles I can't even remember what happened. 14-20 are always the miles I don't remember. I knew I had to get to 20. They had a 'wall' party zone at 20 and I was still feeling good. I was doing a lot of math in my head and the closer I got to the finish line the more I realized 3:15 was probably going to happen. Each mile felt great. I was passing people the entire time which really helped.
Miles 23 and 24 were a little slower and I don't know why. I think I knew I was going to reach my goal and I didn't want to push it until I knew I had enough energy. I hit mile 25, looked at my watch, and then realized that if I had a killer last mile I would break 3:12. My pace was slipping a bit and was thinking it wasn't going to happen. I got a little tailwind that swept through the skyscrapers and I decided I was going to go for it. This little push made all the difference. I managed to rock a sub 7 minute pace for the last portion of the race and I kept looking at my watch and then back at the finish line. I crossed the line with no more than 2 seconds to spare. Sub 3:12! Yah!
This was about 6.5 minutes better than my pr which was pretty exciting. Had the weather been a little better and if I didn't have to tie my shoes twice, I think I could have ran under 3:10 (not that it matters, because it still isn't BQ). However, I realize that my training continues to pay off and I might actually have a chance to Q for Boston in a year or so.
 |
| Big bling! |
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| Congrats to my sister on her first half!!! |
Thanks for reading!
Tuesday, November 13, 2012
Night Running Gear - Be Safe! - Amphipod Xinglet Vest
Wow, where have I been lately? I have not posted on here in a long time! I have been pretty busy with school and doing a little bit of travelling. Last weekend I was in Chicago hanging out. I managed to get my virtual half marathon for the Sandy Victims in on Lake Shore Drive which was nice!
I have been keeping up with training, doing speed work, long runs, and regular runs. I did 20 last weekend which puts me at my taper for Seattle. Tonight, it was so nice that I ran 8; which is much more than I normally run on the weekdays. It was a really great run!
I wish I had more time to talk about my recent training, because it has been pretty successful I feel. However, I am going to quick share a story and talk about a recent purchase.
I was running about a week ago at night and I thought my neon green shirt was enough for people to see me. It was right after the clocks changed so I didn't even think about night running when I went out for my run. On the way back, a lady pulled into my apartment complex and said she couldn't see me at all and could have hit me if she wasn't paying attention. Wow, I was dumb! I had no idea about this and realized I needed to be wearing reflective gear. It gets dark out very quickly so even if I am just finishing up a run, it will probably be getting dark. I purchased an Amphipod Xinglet Reflective Vest and gave it a try tonight.
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As you can see, this thing lights up! I could tell that cars could see me because they would move into the other lane as they drove by me. It was pretty awesome! I felt like I owned the road! It is extremely light and fits great. I could barely tell it was there. This was probably one of the better $20 purchases I have made in my life.
If you are running at night (or even the evening), please do not make the same mistake that I made. Make sure you are wearing as much reflective gear as possible. Be seen out there!
Well, that's all I have for now. I will try and be posting regularly again!
Thanks for reading!
I have been keeping up with training, doing speed work, long runs, and regular runs. I did 20 last weekend which puts me at my taper for Seattle. Tonight, it was so nice that I ran 8; which is much more than I normally run on the weekdays. It was a really great run!
I wish I had more time to talk about my recent training, because it has been pretty successful I feel. However, I am going to quick share a story and talk about a recent purchase.
I was running about a week ago at night and I thought my neon green shirt was enough for people to see me. It was right after the clocks changed so I didn't even think about night running when I went out for my run. On the way back, a lady pulled into my apartment complex and said she couldn't see me at all and could have hit me if she wasn't paying attention. Wow, I was dumb! I had no idea about this and realized I needed to be wearing reflective gear. It gets dark out very quickly so even if I am just finishing up a run, it will probably be getting dark. I purchased an Amphipod Xinglet Reflective Vest and gave it a try tonight.
.JPG)
.JPG)
As you can see, this thing lights up! I could tell that cars could see me because they would move into the other lane as they drove by me. It was pretty awesome! I felt like I owned the road! It is extremely light and fits great. I could barely tell it was there. This was probably one of the better $20 purchases I have made in my life.
If you are running at night (or even the evening), please do not make the same mistake that I made. Make sure you are wearing as much reflective gear as possible. Be seen out there!
Well, that's all I have for now. I will try and be posting regularly again!
Thanks for reading!
Monday, October 29, 2012
Back to back to back to back PRs!
*Warning, I am not trying to brag, I am just really proud and thrilled at how my training has paid off this year*
Looking back at my fall season, I realized I had a lot of success! I started out with the City of Lakes 25k which was an auto pr since it was my first 25k. Then, I ran the Bear Water 10 mile and PRed by 4 or 5 minutes. After the 10 mile was the TC marathon, which I took over 10 minutes off my PR. Finally, I rounded out my season with the Mankato Half in which I took over 5 minutes off my pr.
Yes, this season was successful. I raced 4 times in a 2 month span and managed to beat myself in all (well, technically 3) of them. It is encouraging knowing that I am slowly getting closer to Boston and that all the work I put in is actually showing. I know that I will have to train just as tough this winter so I am ready for the Spring season. The 3:15 marathon mini-goal is in sight!!
Now that the Mankato half is over, I can focus on getting a little training in and preparing for the Seattle Marathon. On Wednesday, I went out for an easy 4 to get back into things. That went fine. On Thursday, I got back to speed work which felt great! I was so excited to get a bunch of 400s taken care of! After tapering for TC and then Mankato, there wasn't a lot of room for speed training. I got 9 400s in and it was a solid workout. I took Friday and Saturday off due to being too busy. I wanted to run, but school has been getting the most of my time lately. Plus, I was planning for a 15 miler on Sunday, so the extra rest would be okay.
Sunday, I ran 15 miles and it was awful! Probably a mistake on my part, but I want to get a 15 and then a 20 miler taken care of so I can have a proper taper for Seattle. It was tough. My body was sore and I struggled through many of the miles. Here is my pacing chart:
The first 3 miles were meant to be my warm up. Then I was going to try and run a bunch of 7:30s. Well, that didn't happen. Once I got to mile 13 I started walking a little to break up the miles. So miles 13, 14, and 15 are in the 9 minute range because of that.
Running 15 miles a week after running a pr paced half marathon probably wasn't the best idea. Well, I got through it and now I can focus on what's ahead of me.
So, that is my running life in a nutshell. I took today off due to being at work way to long. I hope to get back at it tomorrow!
Thanks for reading! Have a great week!
Looking back at my fall season, I realized I had a lot of success! I started out with the City of Lakes 25k which was an auto pr since it was my first 25k. Then, I ran the Bear Water 10 mile and PRed by 4 or 5 minutes. After the 10 mile was the TC marathon, which I took over 10 minutes off my PR. Finally, I rounded out my season with the Mankato Half in which I took over 5 minutes off my pr.
Yes, this season was successful. I raced 4 times in a 2 month span and managed to beat myself in all (well, technically 3) of them. It is encouraging knowing that I am slowly getting closer to Boston and that all the work I put in is actually showing. I know that I will have to train just as tough this winter so I am ready for the Spring season. The 3:15 marathon mini-goal is in sight!!
Now that the Mankato half is over, I can focus on getting a little training in and preparing for the Seattle Marathon. On Wednesday, I went out for an easy 4 to get back into things. That went fine. On Thursday, I got back to speed work which felt great! I was so excited to get a bunch of 400s taken care of! After tapering for TC and then Mankato, there wasn't a lot of room for speed training. I got 9 400s in and it was a solid workout. I took Friday and Saturday off due to being too busy. I wanted to run, but school has been getting the most of my time lately. Plus, I was planning for a 15 miler on Sunday, so the extra rest would be okay.
Sunday, I ran 15 miles and it was awful! Probably a mistake on my part, but I want to get a 15 and then a 20 miler taken care of so I can have a proper taper for Seattle. It was tough. My body was sore and I struggled through many of the miles. Here is my pacing chart:
Split
|
Time
|
Distance
|
Avg Pace
|
|---|---|---|---|
| Summary | 2:03:22.8 | 15.00 | 8:14 |
| 1 | 23:58.7 | 3.00 | 8:00 |
| 2 | 7:37.8 | 1.00 | 7:38 |
| 3 | 7:43.5 | 1.00 | 7:43 |
| 4 | 7:54.4 | 1.00 | 7:54 |
| 5 | 8:29.9 | 1.10 | 7:42 |
| 6 | 6:56.9 | 0.90 | 7:44 |
| 7 | 7:53.0 | 1.00 | 7:53 |
| 8 | 7:52.0 | 1.00 | 7:52 |
| 9 | 16:31.0 | 2.00 | 8:15 |
| 10 | 9:34.1 | 1.00 | 9:34 |
| 11 | 9:15.3 | 1.00 | 9:15 |
| 12 | 9:36.3 | 1.00 | 9:37 |
The first 3 miles were meant to be my warm up. Then I was going to try and run a bunch of 7:30s. Well, that didn't happen. Once I got to mile 13 I started walking a little to break up the miles. So miles 13, 14, and 15 are in the 9 minute range because of that.
Running 15 miles a week after running a pr paced half marathon probably wasn't the best idea. Well, I got through it and now I can focus on what's ahead of me.
So, that is my running life in a nutshell. I took today off due to being at work way to long. I hope to get back at it tomorrow!
Thanks for reading! Have a great week!
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