Scaling the infamous “Wall” Part II: Raceday
Posted February 1st, 2007 at 3:00 PM by Paul Petersen
Section: Running & Training, Training Tips
This is the second and final installment in “Scaling the infamous Wall”. Make sure you also go back and read “Part I: Marathon preparation”.
The big day has finally arrived and its time for you to run the epic marathon! You have preparedfor several months, weeks, and days; setting yourself up for success by training with a plan, tapering effectively, living healthily, carbo-loading, and calculating your true pace. You are ready…SO DON’T BLOW IT!!
Months of hard work can be negated by a poor raceday strategy and/or by overlooking seemingly “minor details”. Conversely, running smart will complement your training and go a long way towards producing the optimal, marathon experience. Below are five raceday tips that have greatly enhanced my own racing and are capable of doing the same for yours.
1) Hold back on the first mile. Often runners go out way too hard and burn off precious glycogen. Remember that pace you calculated from the “scouting race” in Part 1? Go out 10-15 seconds slower than that for the first mile. With all the excitement of the start, it will take a conscious effort to accomplish this, but your legs will thank you around Mile 20!
There are several ways to ensure a slow start. If you wear a GPS training device, you should check your pace at a quarter mile and adjust accordingly. If the race has pace groups or pace signs at the start line, simply start at the back of your pace block and stay behind your peers for the first mile. Hunt the rabbits, don’t be the rabbit!
It may feel like you are running agonizingly slow, but in reality you may be very close to pace, due to all the adrenaline and “raceday magic“. When you go through the first mile slower than your goal pace, just remind yourself you have 25.2 miles left to achieve your PR! The real race is run during the second half, and an efficient, slow first mile will set you up for success.
2) Run steady and avoid surges. Speeding up and throwing surges to pass people can be a lot of fun … until … you crash into the Wall. Running at an irregular pace will consume your glycogen supply at a faster rate; similar to how accelerating and braking frequently will expend more gasoline in your car. Running steady and even will lead to more efficient, prolonged use of your precious fuel stores. There is a time and place for surges and tactical moves, of course, but surges should be thrown sparingly and usually in the latest stages of the race (if at all).
3) Try to even- or negative-split. Some people think it’s impossible to negative-split a marathon. Balderdash! That’s the gloomy talk of a perennial “Wall-hitter”! Although many experts advocate even or slightly positive splits for an optimal marathon, running a negative split by definition guarantees that you’ve scaled the wall. It is a good, initial baby-step. Three of my four best marathon times have come from negative splits; including my PR.
It is important to note that a good negative split will be less than two minutes in difference between the two halves. The more lopsided the negative split, the less efficient your pacing will be; leading to more inefficient glycogen consumption and a sub-optimal race. So if your goal is to run a 3:30 marathon, try to run the first half no slower than 1:46. Once you finish a race with a negative split, try to progressively close the gap between the two halves in subsequent marathons to eventually achieve even splits.
Along with keeping careful tabs on your mile splits, a good tip for negative-splitting is to stay behind, but within eyesight, of your pace group (if the race offers them). This will ensure that your negative split is tight and efficient, and keep your pace-peers in visual striking range. Again, knowing your proper pace from the “scouting race” is essential to know what your negative split should even be!
4) Fuel yourself during the race. Since your body can only store 2000-2500 calories of fuel, it is inevitable that you will burn off all of your glycogen stores during the race. Replenishing your carbohydrates during the race isn’t everything, but should still be an essential part of your race. Pfitzinger suggests eating 200-500 calories of carbs 3-4 hours before the race to “top off the tank”. Since an average runner burns about 100 calories per mile, most people will need to take in 350-700 additional calories during the race.
Fueling during the race will decrease your chances of running out of glycogen (and complement the months of hard training) on your quest to surmount the Wall. I prefer gels, but others like bars, banana, and other foods. Sports drinks are an excellent source of carbs too. Many of these foods are available at aid stations, although I like to carry a gel pack or two with me in case of a dreaded “botched hand-off from the Cub Scout working the aid station.
Try to take a gel (or other food) around Mile 8 and then again around Mile 16. This will ensure that the sugars are absorbed by the crucial last six miles of the race. Taking food after Mile 22 may not help you during the race itself, but will help in your recovery. Experiment during training runs to find out what foods work for you, in terms of performance and digestion. Do not take anything during a race that you have not eaten before!
5) HYDRATE and don’t be afraid to walk through an aid station. Runners need to drink 24-28 ounces of fluid per hour of running in order to prevent progressive dehydration and sizable performance losses (depending on air temperature). However, most runners only take in about half this amount during marathons, which may partially explain why so many people hit the Wall. Most marathons have aid stations every 2 miles. Someone running at a 7:30/mile pace will hit 4 aid stations in an hour, and should therefore drink 6-7 oz of fluid per aid station (roughly one cup).
Success in drinking is equal to getting the entire contents of the cup down your throat rather than on your face (the throat-to-face ratio). I’m a big advocate of walking through aid stations, if that’s what it takes to raise this throat-to-face ratio. The extra fluid that you consume by walking will offset the clock ticks lost from walking. Obviously running through would be better, if you can drink the same amount of fluid!
Taking fluid during a race is something that can be practiced and improved upon; during training runs and during the actual races. Try starting with a walk, and then working up to a fast shuffle, then a slow run, and finally your normal stride. Determine your throat-to-face ratio and adjust your speed accordingly for the next aid station. A good drinking tip is to squeeze the paper cup into a “funnel”, which will focus the drink into your mouth rather than over all sides of the cup.
It is important to note that drinking more than 24-28 oz/hour will usually lead to diminishing returns and uncomfortable “gut-sloshing”. Additionally, drinking huge amounts of plain water on warm days can lead to very low blood sodium levels and hyponatremia. This can often be avoided by simply consuming electrolyte sports drinks and being cognizant of your hydration need.
You can do it! You can surmount and even avoid the Wall! All you need is a wise training plan, healthy diet & living habits, sound raceday discipline and a little moxie.
Form a plan, use these tips and you won’t just survive … you’ll enjoy the last six miles of your big race!
Did you miss Part I of this series? Click here to check it out!
Research sources and for further reading: [“Advanced Marathoning” by Pfitzinger and Douglas], [Jim2’s Running Page]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: carbo loading, Douglas, electrolytes, energy gel, glycogen, GU, hydration, hyponatremia, marathon, marathon wall, negative split, Pfitzinger, race strategy, sports drink
Like what you see? Subscribe to our feed!
The Final Sprint
[…] Read the full article at The Final Sprint! « The Final Sprint: “Scaling the infamous ‘Wall’. Part I: Marathon Preparation” […]
February 1st, 2007 at 5:26 pmOh, that should be 100 calories per mile (not per hour), eh?
These posts have been great, good advice!
February 2nd, 2007 at 9:29 amJenny, I’m glad you enjoyed the posts. Yes, you are right, I meant “per mile”, not “per hour”! This has been fixed. Thanks for the alert reading!
February 2nd, 2007 at 4:46 pm