maxrevs666 said:
Has anyone here ever trained for and completed something like this?
…..been running for almost twenty years. I have raced most every popular distance including three marathons. The marathon is such a unique challenge and most of the clichés you hear are true (half way point at twenty miles, etc, etc). The preparation and the race can break the will of the toughest competitor. Preparation is the key to a successful race as well as avoiding injuries. Some things that I have learned…..mostly the hard way:
1. Get the right shoes. Don’t just buy an expensive pair and think that they will be a better shoe for you. Go to a running shoe store. Have a professional gait analysis done. Get the right shoe for your foot and stride regardless of price. You may end up needing a very expensive pair OR a cheaper pair. Don’t get hung up on price, style, or brand when you are shopping.
2. Learn all you can about fueling. You will need to consume calories when you train for and race longer distances. Also, your needs change as you increase distance. Consider a protein blended source when you run more than a couple hours…..to avoid lean muscle mass cannibalization. Don’t just assume that Gu Gel or Gatorade will meet your needs in a three hour run because it worked for a 10K.
3. Learn all you can about hydration. Don’t just blindly “drink before you get thirsty”. Newer runners or slower runners who take four-plus hours to complete a marathon are at a greater risk for hyponatremia.
4. Learn to stretch properly. A yoga class will do wonders. You will need to become disciplined about stretching when you increase your distances as runners lose much of their natural flexibility and you need to really work to stay flexible.
5. Leave your ego at home when you train. Stop and walk when you have to. Stop and stretch when you have to. Resist the urge to run fast during training runs unless you are doing a speed work out.
6. The weekly long run is the key……don’t skip it or short cut it. For the marathon, you will probably work up to 3 long runs of 20-22 miles over a six week period. The long run should be done at a slow (conversational) pace and should not exceed 50% of your weekly mileage total. Hence, a 20 mile long run should be done during a 40+ mile week. Find a good training schedule and stick with it. They are all pretty close to the same. Hal Higdon’s website has some good schedules that I have used. For a half marathon, consider doing some “over distance” long runs (15 miles or so). For the marathon, 22 miles is about the maximum.
7. Trust your taper. Your training should culminate in a two or three week taper prior to the race. If you have done everything right, you will be very anxious to run long and hard during those weeks. DON’T! Save it for the morning of the race.
8. Lastly, listen to your body and stop if you are hurting. Take time off if you need to and be willing to postpone the race if you get injured. Don’t run every day as junk miles do more harm than good. I generally run every other day, schedule permitting. Do some cross training on the off days. Core strength is very important for maintaining form when you get tired.
Have fun.