Thanks for stopping by as we share with you in Episode 48. The majority of this episode is spent talking about lessons I learned from the marathon. But we open with discussions on everything from new furniture to what podcasts I'm listening to at this time. And as you know, there are some great ones out there--and not all of them are about running, though those are my favorites.
The marathon taught me a lot about the distance and life. We discuss:
A. Lessons from the marathon about the marathon training
1. For the long run, pay attention to the time you should run the long run (1:30-2:00 slower than race goal pace).
2. First sign of trouble: REST!
3. Taper properly (3 weeks, 3.5 to 4 weeks some suggest, might not be a bad idea).
4. Hydrate days before-don’t drink TOO much during the race, especially early on…
5. To finish well, you really need to have 2 or 3 long runs of 18+ miles. (21 worked well for me, may do a 22 if I am healthy next time I train for the marathon.)
6. Speed work would help—if I am healthy. It sure helped at the half (1:42:29)
7. Recreate EVERYTHING during training that you plan to do the day of the race. (I did not drink Gatorade in training, and found it made me sick to my stomach late in the race.)
8. Use gels, etc. during training that you plan to use during the marathon itself.
9. Plan your race, race your plan…
B. Lessons from the marathon about the marathon itself
1. KNOW THE COURSE!
2. Don’t over-hydrate during the first half (unless you want to spend time in the port-a-john).
3. Walk the water stops if possible (when you are drinking).
4. Walk when taking gels, beans, or other supplements.
5. Start more conservatively, push it during the middle miles and plan to finish strong.
6. Run realistically: in other words, you know how the training has gone. The marathon is too long and difficult to push yourself if you know your training was hampered by injury, lack of training, etc. (like me-the injuries definitely caused me to run more slowly than I wanted-about 20-25 seconds per mile over all).
7. Use a pacing device to keep you from going too fast (or too slowly)!
8. Trust the crowd to help you!
9. Know that you can finish! Countless others have…and so will you!
10. Don’t compare the marathon with the ½. They are not the same. Beyond 20 or 21 miles is a different ballgame entirely…but you can do it!
C. Lessons from Life
1. You can do virtually ANYTHING—IF you plan properly and invest the time to do it right.
2. Something that is impossible today WILL NOT be impossible later-with proper planning.
3. GOALS: They motivate us and give us confidence.
4. If you listen to the naysayers, you are doomed to failure in anything you attempt in life
5. Most people who say you can’t or shouldn’t do something have never attempted it themselves.
6. Doing something you are passionate about guarantees success. If you are not passionate about something, then you are doomed to fail from the start—DON’T WASTE YOUR TIME!We wrap things up with an audio clip from Coach Jeff Smith. Check out his blog(s) and website. He races and helps train others for various race distances and triathlons as well. You will enjoy his show.
I appreciate you listening and being with me yet again. Please tell others about the show if you enjoy it, and take a moment and go to iTunes if you would to leave a comment. I appreciate that as well. And as always,
Thanks for sharing some of the road with me,
The 20 Minute Runner
Download this episode (right click and save)
Listen to Episode 48 (click the player below)
The opening and closing music heard in this podcast is entitled “Point of No Return” by Roger Subirana and is the title cut of the album. Check it out at Jamendo.
The music heard in the body of the podcast is entitled "Stay with Me" by 77 South. Check it out at Music Alley.
The background music near the end is entitled "Second Half" by John Williams. Check it out at Magnatune.