Marathon advice, if you please

In My Humble Opinion
1

I just completed the Philadelphia Half-Marathon this past Sunday. It was the first race of any kind I ever entered, and it was a fantastic experience. 18,000+ runners, starting off running down the Parkway with City Hall against the morning sky; Old City and University City both; past the Zoo, around Memorial Hall; back down the River Drive; ending up back at Eakins Oval, running past the cheering spectators lining the loop to the finish line. Mayor Nutter started the race, the amenities (to a first-timer, anyway) at the start and the finish seemed first class, the music, the crowds, the encouragement of the other runners–what an experience! I actually felt like an athlete, like I was part of something that was a big deal, which is saying something given my middle-aged abilities.

My official “chip time” was 2 hours and 14 minutes. I was simultaneously happy with my performance for my first time and committed to doing better next time. I’m a 47-year-old guy who runs 4 times a week, when travel and schedule permits. I had originally signed up for the marathon, but flipped to the half when it was clear in September my training just wasn’t tracking properly. I knew my training, while it got me across the finish line and was intense compared to any other year of my life, was not as focused or efficient as I needed it to be. I plan on running another half in the spring, and if possible, the full marathon next November in Philly. Hence my poll of fellow runners on the board.

It was clear to me I need to add a significant element of hill training. The hills that “emerged” at and after mile 8 kicked my ass, and I’m sure they weren’t brutal by marathon standards. I also brought no energy gels or tablets or anything–should I have? I also should have had a strategy for shedding layers. It was a cold morning, but not too windy, so I felt overdressed about 3 miles in, but had pinned my bib to my sweatshirt and didn’t want to toss it, nor did I want to monkey around with unpinning, re-pinning it.

I use a Garmin GPS watch and I saw that at the end of the race, I had actually runs .26 miles more than a half-marathon, which I attribute to the side-to-side necessary during the 13.1 miles. Is there a strategy for minimizing this effect, without getting stuck behind a pack of slower guys? The start of the marathon was packed, so that it seemed like it would take a LOT of energy to maintain a decent pace via dodging the crowd, so that by mile 3, I was jogging along at an almost 11-minute-mile pace, pretty slow even for me. What’s the strategy for managing the dense pack, without using up gas in the tank for later in the race? I was sucking wind in mile 13, not unexpected–but how can I try to save up more gas in the tank for the end of the race? What techniques and training?

I ask these questions because my strategy was that I showed up and hoped for the best that my training (a long run every week or two, with a variety of shorter runs mixed in) would get me across the finish line, period. I want to do better! Any advice from my fellow Dopers? Any training and / or race day advice? Thanks in advance.

2

I think it’s a good idea to bring a couple. I’ve run two marathons now and I’ve found them very helpful. I prefer the little gel packs.

I would always pin the number to your vest and then wear the sweatshirt over the top if you feel more comfortable doing that. Try to get a couple of people to come out and support you have them meet you at various points along the race (say, every 5 miles). That way, you can give your sweatshirt to them when you feel like you don’t need it anymore.

Not that I know of, I’m afraid. I think it’s just a fact of long distance running. Some particularly well organised marathons lay a line of paint along the track which represents the most efficient route, but those are very few and far between. On the bright side, there is little difference in terms of physical stress and energy depletion between running 26 miles and running closer to 27. So long as you stick to your training and keep hydrated this shouldn’t really have too much effect on your performance.

I think the best way is just to get more miles under your belt. Once you’ve grown accustomed to 16-18 mile training runs your stamina will be such that waiting until the dense packs spread out a bit won’t be a problem.

3

Congratulations! I ran the Philly marathon in 2000. The only problem with Philly is it’s later in the year than many others in the Northeast, and usually colder. The day I ran it started out at 32 degrees and warmed up to a balmy 38 by the end of the race, or something along those lines. Chilly.

Shedding layers is a challenge, so I underdress for the beginning of the race. I know that after a couple miles I’ll warm up and will be generally comfortable for the rest of the run. I’d rather be cold in the beginning than have to worry about shedding layers later on. I wear a sleeveless T, long sleeve shirt, and running jacket, all engineered fabrics. On my legs, wicking boxer briefs and wicking long running pants. Gloves and a hat that can be tucked into my waistband if necessary.

I think there’s no way to minimize the over-run distance to exactly the marathon route. When I ran New York last year at one point we were on the right side of 4th Avenue in Brooklyn, and the women’s start was on the left side. My family, of course, had set up on the left side so I made my way to that side of the street. As it turned out, the runners on the right side took a shorter route around the corner at the end of 4th ave, and the left side went an extra block before turning, so I ended up running a block farther than I really needed to in that section alone. I still managed to finish with a personal best time, but ran maybe a tenth of a mile farther than necessary. It’s the nature of the beast.

After several marathons of carrying gel packs, I changed strategies for last year’s race and instead, woke up about 4:30 a.m. and made myself a 3-egg omlette with cheese and sausage mixed in. I took advantage of the porta-potties before the race, and managed to cut 30 minutes off my prior best marathon time. I’m convinced the high protein breakfast gave me the fuel I needed to still have enough left in the tank from 20-26. It was the best I’ve felt in 4 marathons. I’ll never use the gel packs again.

4

I third the idea of bringing along some gel packs or at least taking advantage of the hand-outs along the way (i.e., bananas, gel packs - whatever they’re feeding you that won’t make you barf).

With respect to the extra distance, many large marathons like Chicago and New York have pace groups. When you sign up for the race, you can sign up with a pace group. It’s not guaranteed that you won’t get stuck behind slower people, but generally the pace groups are placed within the running crowd at areas according to speed. So the 3-hour pace group would be placed far ahead of, say, a 5-hour pace group. Plus, it’s nice to have a group of people you’re running with for a while. When you run for several hours at a time, if you’re a chatter you get to know the people around you pretty well.

I haven’t had a problem with being too hot during a marathon - usually I’m too cold - so I’m not much help there, though I’m guessing it would work best to have a skin layer you don’t plan to remove, then a light layer on top of that with your race number and another layer on top. Or, if you have enough real estate on your thigh (I often do, but I’m female and not your typical teeny marathon runner) and it won’t annoy you, pin it to your shorts, not your shirt. You can try it and run around for a few minutes before the race to see if it’ll bother you.

5

I’m actually in the middle of training for my first full marathon (I’ve run a few half marathons). I run six days a week with a long run every week. Based on what you’ve written, my first thought is that you are not running enough during your training. I am basically following the plan from the Mercedes Marathon website. I am in week 10 of my training and for the past three weeks or so I’ve been logging 50+ miles per week (including my long run).

As for getting caught in a pack and trying to find your place to run, I actually enjoy weaving in and out and passing all the slower runners. I purposely start in the back of the pack so I can spend lots of time passing (it’s good motivation!).

As for wanting to shed layers during a race, I never get too warm - I’m usually cold/cool during a long run (it’s pretty cold here now and will be about 30 degrees on the morning of my marathon).

Great job on the Philly half! I just ran the Zooma Atlanta half marathon last weekend (just to break up my training) and it was so fun. I love the race environment even though there is no chance of me actually winning!

6

[hijack]Do you get the shakes after your long run, too? I’m usually freezing afterward, no matter how hot or cold it is or how much I’ve had to eat or drink.

And how many weeks is your training plan?[/hijack]

7

I do get chills once I’m done running. I definitely need a hot shower within about 15 minutes of finishing a run (I cannot do the cold showers!). I don’t get chills or shakes after running in the heat but I do eat just before a run - I think I would get shaky if I was hungry.

My training plan is a total of 21 weeks (I have 3 weeks of tapering in there). As I said above, I am following the Mercedes Marathon plan but I modified it a bit. I was reading in Runner’s World that if you are training for a marathon and your goal is more than just to drag your ass across the finish line, you should do more than one or two 20+ long runs and at least one 24-mile training run about 4-5 weeks before the race. It sounds ambitious now but ask me how I’m doing in 6 weeks! This past weekend was my longest run ever in my life - 15 miles. It was painful but I recovered surprisingly well. This weekend is 17 miles (I’m already tired!).

8

I had never heard of energy gel before. Learn something new everyday.

9

Thanks to all for the great replies! I was wondering about pace groups, but thought the disadvantage was not being able to regulate my pace based on my own personal stamina (slowing for hills, etc.).

lilflower, agreed, I was not running enough miles, something I need to remedy.

I’ll check out the Mercedes Marathon website. Any other tried and true training methods anyone would care to recommend?