Miscellaneous Marathon Training Notes

I recently read multiple books to prepare for the 2015 Chicago Marathon, my first marathon. My official training schedule doesn’t start for another week, but I wanted to get my mind right, just as much as my body. I read 3 books: “Marathon: The Ultimate Training Guide” (by Hal Higdon), “You Can Go The Distance” (by Bruce Van Horn) and “Marathon Training” (by Joe Henderson).

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When I am reading for research like this, I usually have a notepad and pen by my side to jot down the important notes. As a result below are the notes I took from reading these three books to help in my training efforts. Hopefully they can help those in need as well.

On Nutrition:

  • Amount of protein needed per day during training is 0.8 grams per KG of body weight.
    • Body Weight / 2.2 = Weight in KG
    • Weight in KG x 0.8 = Amount of Grams of Protein needed per day
  • Successful marathon diet:
    • 55% carbohydrates, 30% fats, 15% protein
  • Carbo loading should happen months before the race, not the night before

Miscellaneous Notes:

  • “By skipping a run, you are actually training your brain to do that next time”
  • To become a successful marathoner:
    1. Follow a proper diet
    2. Eliminate extra body fat
    3. Refrain from smoking/ heavy drinking
    4. Get adequate sleep
    5. Exercise regularly
  • High mileage training helps you better utilize glycogen (the substance stored in muscles and liver that creates energy for running)
  • To run a marathon well, change your habits in 5 areas during the final weeks of training:
    1. Cut total mileage (cut by about 50%)
    2. Cut frequency (days you run per week)
    3. Cut distance, not intensity
    4. Cut the lifting
    5. Cut back on calories
  • Get a race day routine and practice it during your long runs
  • You build strength when resting not running
  • Yasso 800’s = Run 800 meters (0.5 miles) at your goal pace per mile. Lightly jog another 800 and repeat.

On Taper Period:

  • Tapering = Taking your running miles down 2- 3 weeks before race day
  • Begin tapering 3 weeks prior to marathon (after your 20 mile long run).
  • During the 3 week taper period long runs should be 12 miles, then 8, then race day.
  • During taper weeks, cut your distance not your pace.

On Race Week:

  • To do week of race:
    • Drink more water
    • Sleep longer
    • Stay off feet
  • Focus on fruits, vegetables and grains one week before the race
  • During marathon week, watch food intake for first 3 days, then the next 3 days eat more than your normal intake, with a focus on carbs
  • You may want to jog the day before the marathon to reduce nervousness, but do not go too far

On Pre-Race:

  • Eat your first race day pre-race food as early as 3 hours before the race start
  • Run/ walk a half mile or so on race day in preparation
  • Types of protein bars for pre-race should be something that is mostly carbs
  • Pre-Race Breakfast:
    • 1.5 to 1.8 grams of carbohydrates per pound of body weight 3 to 4 hours before race

On Post-Race:

  • After crossing the finish line you must keep walking. Drops in blood pressure and cramping increases by resting immediately after.
  • Try to get your blood sugar back to normal as soon as possible with sugar based drinks (Gatorade, Soda, etc.)
  • Types of protein bars for post-race should be something heavy in protein
  • After the first 5- 10 minutes post run walking around, get off your feet. Elevate your feet to ease blood flow to your heart.
  • Keep any stretching post-race short and simple.

Books

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2 thoughts on “Miscellaneous Marathon Training Notes

  1. You and I seem to have the same approach to marathon training … Reading lots! Before my first marathon I read the Runner’s World Big Book of Marathon and Half Marathon Training, Hal Higdon’s Marathon: The Ultimate Training Guide, and Hansons Marathon Method. More recently I’ve started reading ultramarathon books in anticipation of my first 50k race in August! Good luck on the Chicago Marathon, you will do great!

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