"Every runner's greatest opponent is the wall--the wall of fatigue, that is. The goal of training is to push the wall of fatigue by increasing the maximum pace one can sustain from the start line to the finish line of a race. The goal of race execution is to actually run as fast as possible without hitting the wall before reaching the finish line. It's that simple."
-------> Matt Fitzgerald <-------
Sunday, May 10, 2009
People Running Ogden ....
If you're running in Ogden next weekend, you should read this. Paul Petersen is a mapmaker and Olympic Trials marathon qualifier from Logan. He's smart and practical runner. His brief overview of the course is on-the-money.
Thanks for that I have been trying do that exact thing as I plan my "race." I could still use some help planning my pace if you ever have time to call. Brandon
1) Enjoy the first 10 miles. You've run this far before and know that it's not a problem. Just enjoy it. You're going to feel really good from tapering. Don't let that make you go faster than your planned pace.
2) The second 10 miles is when you work. Ogden's course is good over this section as you're going around the dam and down the canyon. The canyon can be fast in Ogden. If you're feeling good, let yourself go a bit. Take advantage of the downhill.
3) The race begins at the 20-mile mark of any marathon. It's gut-check time. You won't be out of the canyon yet so you'll still have shade and be going downhill. Once you hit the Parkway the course flattens out with a bunch of twists and turns. This combined with the fact you've run 23 miles really tends to slow things down. For me, this section is challenging mentally because I know the area well but my perspective is from a vehicle rather than on my feet. It makes things seem slower and longer than they should.
Another way to think of the marathon is:
Run 10 miles using your head. Followed by 10 miles your legs. The last 6, you run with your heart.
Hopefully you've been testing your hydration and nutrition on your long runs. I like alternating water and Gatorade between aid stations. In St. George, I just drank Gatorade during the first half then water during the last half.
Don't change anything that you're already used to as far as clothes, shoes, nutrition and hydration.
I strongly recommend wearing a pace band. I've run with one and without one. I've always done better with one. Mentally it's a thousand times easier for me if I "stay in the mile" and not worry about how many more miles I have to go. You know you can run a mile in x:xx. Just focus on doing that and don't worry about anything else. There's also something that happens to me that I just don't think as clearly while I'm racing. I don't know if it's oxygen depletion, nutrition, concentration, or what it is but if I have a pace band, it makes life much simpler.
2 comments:
Thanks for that I have been trying do that exact thing as I plan my "race." I could still use some help planning my pace if you ever have time to call.
Brandon
We can talk, Brandon.
Here's what I suggest for a marathon in general:
1) Enjoy the first 10 miles. You've run this far before and know that it's not a problem. Just enjoy it. You're going to feel really good from tapering. Don't let that make you go faster than your planned pace.
2) The second 10 miles is when you work. Ogden's course is good over this section as you're going around the dam and down the canyon. The canyon can be fast in Ogden. If you're feeling good, let yourself go a bit. Take advantage of the downhill.
3) The race begins at the 20-mile mark of any marathon. It's gut-check time. You won't be out of the canyon yet so you'll still have shade and be going downhill. Once you hit the Parkway the course flattens out with a bunch of twists and turns. This combined with the fact you've run 23 miles really tends to slow things down. For me, this section is challenging mentally because I know the area well but my perspective is from a vehicle rather than on my feet. It makes things seem slower and longer than they should.
Another way to think of the marathon is:
Run 10 miles using your head. Followed by 10 miles your legs. The last 6, you run with your heart.
Hopefully you've been testing your hydration and nutrition on your long runs. I like alternating water and Gatorade between aid stations. In St. George, I just drank Gatorade during the first half then water during the last half.
Don't change anything that you're already used to as far as clothes, shoes, nutrition and hydration.
I strongly recommend wearing a pace band. I've run with one and without one. I've always done better with one. Mentally it's a thousand times easier for me if I "stay in the mile" and not worry about how many more miles I have to go. You know you can run a mile in x:xx. Just focus on doing that and don't worry about anything else. There's also something that happens to me that I just don't think as clearly while I'm racing. I don't know if it's oxygen depletion, nutrition, concentration, or what it is but if I have a pace band, it makes life much simpler.
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