Post-marathon Critique

On Monday, the day after my marathon, I was on vacation so took advantage of the beautiful weather outside and went for a 30 minute bicycle ride. I also had vacation yesterday (Tuesday) and went for a 50 minute recovery run later on in the morning. My legs were a little stiff, but no aches or pains, I think my recovery will go quickly. I felt so good in the afternoon that I cleaned up the yard in the back of the house – of course the sunny 17C/63F day made it a real pleasure. Today I’m back to work and looking forward to a run with my running club this evening.

Post-Marathon Critique

Last Sunday was my 8th marathon (11th if you count the three I walked in the 1990’s) and I am satisfied with my finishing time and new PR of 4:29:36. As with every marathon I like to list what I felt worked/didn’t work with my pre-race preparation. I find this to be an invaluable tool for future race training.

Pre-race Training: I think my average 4-days a week training was adequate for a 4-1/2 hour finish. My average long run pace of 6:30/K (10:28/M) was 15-30 seconds slower per kilometer than previous training periods, but this is normal through the winter months. Other deviations in training include almost no hill training, cross-training and racing. I did train more on asphalt in anticipation of the all-asphalt race.

Tapering: I tapered for almost three weeks, which was almost too long of a break. I think I could have done better in the sleep and eating department the last week prior to the race. I put in a lot of overtime at work prior to race weekend which left me somewhat sleep deprived and more stressed out than normal. I did get a couple good nights sleep before the race.

Race day: Race morning went smoothly, everything seem to fall into place as planned, no problem.

The race: I ran out of energy much sooner than I did during any of my long runs. By mile 20 I seemed to be running on empty. I am still trying to decide if I am still going out too fast, didn’t fuel properly during the run or am just a wimp.

Post race: I think I have the post-race plan down – following the race immediately went into recovery phase, drinking a glass of sports drink and eating a banana and walking around for awhile at the finish line. After showering I carbo-loaded with a beer and a sandwich, then ate a meal within 4 hours of the race. I drank water throughout the rest of the day. I had some cramping of the feet while changing and showering at the sports center following the race, but was fine the rest of the day. My legs were really tight the next day, but I made it a point to move throughout the day. By Tuesday my legs were almost normal.

Lessons learned: I think I did a pretty good job adjusting my pace during the race whereas I at least finished with my head high. On the other side I think I need to work on my overall endurance, so I can hold my race pace throughout the race and don’t need to adjust my pace (e.g. slow down).

So send me your ideas on how best to build myself up for those post-20 miles.