RACE DAY: The Road To The Boston Marathon (Austin, TX)
Video taken from the channel: Nick Bare
Marathon Training Tips and Marathon Race Day Tips
Video taken from the channel: Dusty Spiller Triathlon
Marathon Day Preparation Wake up with enough time to prepare. Drink a large glass of water (16 oz. or more) two hours before start time, then do not drink again until after the marathon.Start your first warm-up run slowly, and gradually increase your pace so that you finish at about 1 minute per mile slower than marathon race pace. Next, stretch gently for about 10 minutes.
Drink water, walk, work through sore spots with static stretches (this is the time to sit and stretch, you’ve spent 26.2 miles warming up), and draw a bath with Epsom salts once you’re home.Directions for preparing for a marathon start with one week before the race and cover preparations for the day before the race, the day of the race, during and after the race. Hydration, sleep, and proper nutrients are essential.Tempo runs (runs at your tempo pace, which corresponds to your fastest sustainable aerobic pace) About 10 to 15 seconds per mile slower than the pace you run for a 5K race. Equal or very close to the pace you run for a 10K race (if you’re slower than about 53:00 for 10K, your tempo pace will be slightly faster than 10K race pace).
More: 7 Tips to Taper Smart 2. Fuel Up. During the last three days before an endurance run such as a marathon, a runner’s carbohydrate intake should increase to 70 to 80 percent of his/her total daily caloric intake.. Day 1: The first day of the carb-load should consist mainly of complex carbs (i.e., whole grain breads and pasta).
By loading up on complex carbs the first day, you have time for.Tapering, which is a reduction in your marathon training, enables you to recover from the training you’ve completed so that you’re fresh and ready to go on race day. Follow these tapering guidelines before your marathon: Reduce your running volume but maintain the intensity with tempo runs and interval workouts. Don’t try any new workouts.
The shorter the race, the faster the pace should be. A 5K can be just as difficult as a marathon because of both the physical and mental effort required to push yourself all out. A 10K is no easy race – simply a different type of physical and mental challenge.
Experienced runners should not view the 10K race.The article doesnt address what the headline states the article is about ie – determining race day pacing. It implies that there is a way to determine what pace to run your race at – just like in a road marathon you can input some recent 10km anmd half marathon times to get an estimated marathon time and then your pace per mile from that.24 hours of racing is intense and tiring. Here, endurance cyclist Chris Hall offers his best advice for not only making it through the race, but how to really tap into your peak performance.
It seems like pacing must play a role — it seems like they all want to race at the front and hang onto the leaders, even if they shouldn’t be. A | DNF rates are high for a variety of reasons. We’re often still dealing with issues from the last race (3-5 weeks ago in many cases) or we just lack the training specificity required to be.Preparing on Race Day Race day, of course, begins with waking up. It is advisable to never wake up and go straight to the race, as your body will not be ready to perform at its optimal level.
Waking up about three hours before the race’s start is a well-accepted practice.With the training portion of preparing for the ING New York City Marathons nearly in the bag, it’s time to consider another important step in your preparation: a pacing strategy for race day. Whether your goal is to BQ or to just finish on the same day you start, you need a pacing plan to keep you consistent on race day.If you run half marathon race pace and marathon race pace during preparation for a 26.2-mile race, maintaining marathon pace should feel manageable come race day. Half marathon pace training has a place in intelligent, proper marathon training.
Of course I’m strong enough to push through 26.2 miles on race day. I wasn’t new to running. I’d already knocked off a half marathon, a couple 10Ks, and nearly a dozen 5K races.
List of related literature:
|from Advanced Marathoning|
|from Marathon: The Ultimate Training Guide|
|from Advanced Marathoning|
|from The Athlete’s Guide to Diabetes|
|from Encyclopedia of Sports Management and Marketing|
|from Sports Nutrition for Endurance Athletes, 3rd Ed.|
|from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond|
|from Running Encyclopedia|
|from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance|
|from Developing Endurance|