RE: Marathon Post #5 #runforsteem
Fully agree with @cstrimel , Quality workouts are very useful... once a week , maybe on thursdays according to the plan, I would replace the short run by introducing some quality there, 4 km in total of intervals between 400m to 1000m in lenght at a pace a little bit faster than your planned marathon pace will give you more security and better conditions.
The volume seems correct.
Include in your long runs the intake of hydrates and salts, essentially gels and hydration drinks. You have to plan that aspect as well, it is essential in order to face the "wall" of the marathon, believe me...
On the 4th, If I were you, I would run a 10K race and on the 8th a half marathon. They will bring you a good prospective of the pace you have to follow during the marathon.
I am happy you choose Valencia, it is really a good marathon. Don't worry about the age, my best time in Marathon I did last year when I was 42 ;-)
Please, feel free to ask me any doubt...I think I have some experience in this field(LOL)
I'm a bit apprehensive to change the Thursdays as they're the longer of the 3 runs, but I get what you're saying. The point for me will be to finish it, the time is not that important to me. That's why I feel that if I train enough and get used to distances I should be able to do it, don't you think?
Yes, gels and salts are a good point, I heard that before especially if I run longer than an hour. My doctor mentioned the same. Do you have any good suggestions?
With 4th and 8th you mean training weeks? I was considering to do at least a half marathon in the 13th training week. I could do one in the 8th week as well as both Sunday runs are 21km.
Have you ran in Valencia before? With all due respect, but you're much fitter and thinner than I am, I have no doubt that you will set a good time each time you go for a challenge. If I finish below 5 hours, I'll be very happy. But I'm happy to pick your brain, I know I'm at the right address with you, thanks a lot!
VITARGO+ELECTROLYTES as an hidration before, during and after. https://www.amazon.es/20-Vitargo-Electrolyte-Sachet-C%C3%ADtrico/dp/B071JFKPF7/ref=sr_1_5?ie=UTF8&qid=1520534278&sr=8-5&keywords=vitargo+electrolyte&dpID=51mmx6i9GNL&preST=SY300_QL70&dpSrc=srch
I did not run in Valencia but I know a lot of people which run there... maybe one day, when my children get older ;-)
on 13th is fine, yes, but do not run so many...
Powergel : https://www.powerbar.eu/es_ES/productos/powergel-hydro
Why is the age of your kids holding you back? My family is coming with me and we're going to make a long weekend of it.
Thanks for those products, they seem exactly what I need.
Hahaha! Well, my children are 11 and 7 years old... My wife also works and I'm working and traveling a lot due to work... Believe me, I know what Marathon training means, even if you want just to be a finisher you have to stick to the plan...
Marathon is one of the best experiences you can ever live but also really a very demanding race man... You have to be really trained in order to ensure you will finish that distance.
Actually, with my current available time, I can manage to do good times in 5K, 10k and half... and frankly, I'm not feeling the need of running another marathon right now...
On Sunday this week there is Barcelona Marathon. There I have prepared 3 of my Running colleagues in order to break the 3 hours time...I will accompany them from the 30th to the end because I know how hard it will become after that point. One of them is 33' in 10k, he should be able to get 2h45' easily but, believe me when I tell you that he is the only one on which I have my doubts about breaking 3h time since he didn't follow the plan and volume.
The race time is not important, you have to be strict with yourself and stick to the plan.
Of course if you plan to finish at 5h time you don't need to do fast intervals workout but only volume in kms.
That's why I told you try to do a half marathon and see what you will be able to achieve comfortably 😜
I never had the urge to do a marathon, but now that I'm into running and enjoying it so much it's something I'd like to do and achieve before I'm 40.
I think it will help a lot that I'll have a colleague with me all the way, not just every training (except weekends), but also there in Valencia. I have the feeling that once we're in the rhythm we'll forget he distance, did I mention he loves to talk?! It helps a lot as it distracts from the runs we do, if we both manage to stay in our routine and stick to our pace, I think we should be able to do it. We currently run 5,5min/km so that's something we could still improve, but it's not a priority for us.
That pace will allow you to go below 4 h man ;-), not bad target for starting on marathon.
Actually I see you can do 3h45', easily
That's the thing, I'm happy with my pace. If I can maintain that for 42 km, I'll be really happy, that's also why the focus on stamina.
When do you use the powerbar drink? You're saying the Vitargo during and after, what about the powerbar one then?
Look, Vitargo+electrolytes is the best option in my opinion but, you have to think and plan how to carry it while running.
If you don't have a solution maybe the best is to carry on with 4-5 gels with electrolytes (salts) and have 1 every 7 or 8 km taking advantage of the water stations that the organization used to arrange along the circuit.
The problem of the gels is that they used to be more difficult to swallow and, sometimes you don't have water with you.
Powergel (from the brand powerbar) is a mix of gel+liquid that makes the things easier...
You can always combine, the carrying of 1 bottle of vitargo + 3 powergels.
Logistics is important as well
Gotcha, so ideally the Vitargo, but that's heavier to carry. Alternative solution 4 or 5 PowerGels. I have to admit that is one of my worries, I like to runs as light as possible, so how to carry anything is a question I'm thinking about how to solve that. I discussed this with my colleague the other day and we'll find a solution between us. Thanks for the advice!