Determining race day pace strategy is key for ideal marathon day performance.
Here are some guidelines and thoughts to help you.
First, please email me if you need any help with figuring out race strategy.
START SLOW!! The first mile of the marathon is the fastest, you drop approximately 300 feet in the first ¾ mile. This makes starting slow a little more challenging, but it is important to do so.
Try not to let the emotion, crowd, adrenaline, or other runners cause you to go out too fast. Starting too fast is a big strategy mistake. It is easy to get caught up in the moment, but remember it is a long race and start easy.
Stay calm, focused and relaxed at beginning of the race.
Run the first 3 or 4 miles approximately 10-15 seconds slower than planned race pace.
Please do not weave in and out of runners during the first few miles of the race. This requires excessive energy expenditure, creates frustration, and utilizes fuel that you will need for later in race.
After first few miles settle into race pace. Try to find group that is running similar pace.
Stay positive if you don’t feel great in the beginning. You know how runs can begin-feeling lousy initially, body adjusts and then you feel good.
Please make sure you drink and snack regularly. This is even more important during early stages of race. The body is more efficient at utilizing nutrients when you are less fatigued. Stomach distress that can happen latter on can make things tougher to digest also.
Enjoy the crowds along the way. They provide tremendous motivation and make you feel special.
If you feel great at mile 15-16, do not push the pace. Get through the hills, and if you still feel really good at 21.0, then start to push it then.
The latter stages of the race, (the last 5-6 miles), can be very tough.
Mental toughness and grit become critical.
Think about the motivation behind running the brutal training runs.
There is a lot of validity to the strategy to take it “mile by mile” at the end of the marathon.
Determining Actual Race Pace:
How did you feel on 21 miler?
Did you finish strong and felt like you had another 45-60 min. of running in you?
Have you raced any recent half’s? - Good formula for Boston. Add 10 min. to your half time and multiply x 2 to give you good estimate for 26.2. Another formula, slight faster projection add 8% to half time, multiply by2.
Review 18, 20, 21, half races, any recent injury set back, and come up with ideal pace. PLEASE EMAIL ME IF YOU NEED HELP
I will send out emails on Monday, Wednesday, Saturday of this week. Monday will have snack and hydration info.
