Marathon - the final push

makker

Doing my first marathon in Rotterdam in 3 weeks but getting slightly worried about the last few miles.

I've been running a year but only had run 10k up to Xmas so it gave me 13 weeks to train and got injured so was out for a 2 of these. Not sure of my heart rate tempo as i dont have a HRM. Been running on average 5 days a week this year.

To date my two longest runs have been 19 miles and 21.5 miles but for the last 2 miles of each of these runs I have literally fallen apart. The breathing has not been a problem but my legs just stop.

I'm worried that this will happen again on the day unless I have actually done the 26 miles in training although most people have told me that the most you should do is 22 miles in training. How do I overcome the last few miles as i will probably only do one more long run before tapering?

Also usually after about 12 miles in my training runs I have taken a drink of water (not much, maybe 50-100ml). However straight afterwards I get a pain in the left hand side of my chest to the point where i have to stop running and walk for 5 minutes. Therefore I was thinking of doing the marathon without taking any fluids during the race. Is this madness?

tunney

makker wrote: »

Doing my first marathon in Rotterdam in 3 weeks but getting slightly worried about the last few miles.

I've been running a year but only had run 10k up to Xmas so it gave me 13 weeks to train and got injured so was out for a 2 of these. Not sure of my heart rate tempo as i dont have a HRM. Been running on average 5 days a week this year.

To date my two longest runs have been 19 miles and 21.5 miles but for the last 2 miles of each of these runs I have literally fallen apart. The breathing has not been a problem but my legs just stop.

I'm worried that this will happen again on the day unless I have actually done the 26 miles in training although most people have told me that the most you should do is 22 miles in training. How do I overcome the last few miles as i will probably only do one more long run before tapering?

Also usually after about 12 miles in my training runs I have taken a drink of water (not much, maybe 50-100ml). However straight afterwards I get a pain in the left hand side of my chest to the point where i have to stop running and walk for 5 minutes. Therefore I was thinking of doing the marathon without taking any fluids during the race. Is this madness?

Too late now. Any long runs done between here and the race will have a negative effect on the marathon.

shels4ever

makker wrote: »

Also usually after about 12 miles in my training runs I have taken a drink of water (not much, maybe 50-100ml). However straight afterwards I get a pain in the left hand side of my chest to the point where i have to stop running and walk for 5 minutes. Therefore I was thinking of doing the marathon without taking any fluids during the race. Is this madness?

I dont think that would be advised and migt add to your suffering early in the runs, I think you need to be taking more water on board , Have you tried walking while taking the drink?

Highway_To_Hell

you will be surprised how much extra energy you will have on the day from your taper and the excitment of the day.

I have only done one Marathon (DCM 08) but like you was worried about the last few miles, but I crossed the finishing line with out issue and a big smile on my face. Enjoy the taper period but it will be fustrating as you will want to get out and run.

good luck on the day.

Stupid_Private

tunney wrote: »

Too late now. Any long runs done between here and the race will have a negative effect on the marathon.

Not at all - you can get your last long run in easily 2 weeks beforehand and muppets like myself will probably do a 13-16 the Sunday before and 13 miles the Wednesday before. Although this time out the midweek one may disappear as the time I did that the marathon was on a Monday, this time its Sunday.

Back to the question at hand - do not go out for a 26 mile run. This is the time when doubts start to creep into your mind, its normal don't worry about it. If you taper right you'll be able to run the distance on the day. If I've the dates right you've 3 Sundays to go where you'll be training, with the marathon the following Sunday. Long run this week of around 20 is plenty, next week cut it back slightly, maybe 17/18 and you'll be fine. Obviously do your usual training during the week.

The only way to get used to drinking water on the run is practice. Keep at it the next few weeks.

TheRoadRunner

As Tunney says there is no benefit from doing a long run now. It will decrease your performance in Rotterdam. It's not totally abnormal to fall apart on long runs. It all depends on how hard you were pushing. Have these been close to your target race pace ?

You will need to take fluids on board during the run. I myself don't take much on board but think l would really suffer in the later stages if I took nothing at all. I suggest you practice taking fluids on board between now and marathon day. Even if you are only doing a 4 mile run drop a bottle off at 2 miles and take a mouthful. Maybe you should take sips instead of mouthfuls.

Best of luck anyway.

TheRoadRunner

Just to be clear. By long run I wouldn't suggest you do 20 odd miles. A 13-18 mile run this week as SP suggests would be ok as you are technically tapering

RJC

Hi I'm going over to Rotterdam as well. We can link up beforehand if you need some support or advice (if you want it!)

21.5 miles should be plenty for training for a first marathon. Don't forget, in the week leading up to the marathon you'll be fully rested, hydrated and will have been hoovering up the porridge and the pasta for the previous few days. If you're running 21.5 miles with out taking on any energy then that is where the problem lies. I did a 24 miler this week but it took 1000ml of energy drink and 2 carb gels to finish that. The purpose of training is not to replicate the muscular exhaustion of the marathon but to replicate the effects on your cardiovascular system. Your muscles should be given all the sugar they need so they can perform and recover.

The marathon will have water and energy drink stops every 3 - 5km. On a first marathon it is important to use these as goals so that you can break the run down into segments and not get daunted by the last 6 miles. It is also worth trying a gel or two on any long run you have left - I take mine every 30 mins during a marathon as they will postpone the sugar crash you have described in your comments. Some gels require water to get them down. Otherwise it is like trying to suck down some orange flavoured snot.

The last bit of advice is this: in a marathon you will run the last 3-8 miles in your head. You will be able to disassociate your mind from your body and will run on autopilot. The last few miles of the long runs you have done will help you experince some of this.

And there'll be a big crowd cheering you on!!!

makker

Stupid_Private wrote: »

Not at all - you can get your last long run in easily 2 weeks beforehand and muppets like myself will probably do a 13-16 the Sunday before and 13 miles the Wednesday before. Although this time out the midweek one may disappear as the time I did that the marathon was on a Monday, this time its Sunday.

Back to the question at hand - do not go out for a 26 mile run. This is the time when doubts start to creep into your mind, its normal don't worry about it. If you taper right you'll be able to run the distance on the day. If I've the dates right you've 3 Sundays to go where you'll be training, with the marathon the following Sunday. Long run this week of around 20 is plenty, next week cut it back slightly, maybe 17/18 and you'll be fine. Obviously do your usual training during the week.

The only way to get used to drinking water on the run is practice. Keep at it the next few weeks.

I'll avoid the 26k training run, my legs are generally tired these days from all the running so hopefully when i taper they will finally have time to freshen up and I wont fold for the final few miles on race day. Was thinking of doing one more long run on Wednesday, after what you say I will deffo do it now and that will then give me two and half weeks to taper.

On my long runs I run by my house a couple of times so i usually run in and stick the head under the tap as it saves me carrying fluids with me. Maybe I should practice bringing a drink while running. Also was thinking of taking fluids while running on my short runs just to nail down the technique and the body will get use to it.

Cheers for the advise



Generally i have to run by my house a couple of times so i usually run in and stick the head under the tap for a drink

donothoponpop

TheRoadRunner wrote: »

Just to be clear. By long run I wouldn't suggest you do 20 odd miles. A 13-18 mile run this week as SP suggests would be ok as you are technically tapering

There's actually three more days left until the "three weeks to go" taper starts. On my P&D 18 <70 schedule, there's a 20 mile planned for this Sunday- the last LSR of the program thank god!

To the OP, if your legs are dying at the end of your long runs (which you seem to be running without gels or carbs), thats normal in the course of training as you build up to the 26miler itself. Come Rotterdam, you should "hit the wall" at a later stage than your LSR's (if at all).

Stupid_Private

makker wrote: »

On my long runs I run by my house a couple of times so i usually run in and stick the head under the tap as it saves me carrying fluids with me. Maybe I should practice bringing a drink while running. Also was thinking of taking fluids while running on my short runs just to nail down the technique and the body will get use to it.

If you're doing a loop than you should try ditch a few bottles to pick up on the way round. The bottles of water they sell for kid's lunches are ideal as they hold 250ml.

TheRoadRunner

donothoponpop wrote: »

There's actually three more days left until the "three weeks to go" taper starts. On my P&D 18 <70 schedule, there's a 20 mile planned for this Sunday- the last LSR of the program thank god!

Good point. I'm getting dates and weeks mixed up. Good luck with the 20 anyway.

shels4ever

Stupid_Private wrote: »

If you're doing a loop than you should try ditch a few bottles to pick up on the way round. The bottles of water they sell for kid's lunches are ideal as they hold 250ml].

+1
Exactly what I use.You can carry them also if needed for a mile or two and ditch them in a bin..

makker

Cheers to everyone for the advise, the wealth of knowledge on the running forum is brilliant.

My fears have now been eased big time.

I am going to scatter some water at various point throught my training route and take some sips, even on the shorter runs so it will become a habit.

I bought a selection of gels in the cycle shop on the way home from work so going to start taking these and find the one that works best for me.

Looking forward to the race now.

RJC/ I 'll pm you if i have any doubts before so I can meet you for tips and words of encouagement but I'm feeling a lot more confident now so hopefully should be ok

If any of you's are going for scoops afterwards sure let us know and we'll rendez-vous.

Thanks again

mbren

makker wrote: »

On my long runs I run by my house a couple of times so i usually run in and stick the head under the tap as it saves me carrying fluids with me. Maybe I should practice bringing a drink while running.

I'm not an expert on marathons or anything like that but I use a drinks container when i'm out running. It is made by a brand called Rucanor. Basically your hand fits through the container and it is very comfortable to carry while running.

You can check it out here:

http://www.amazon.co.uk/Rucanor-Fitness-Exercise-Running-Bottle/dp/B0017KT34G

Amazon won't ship that product to Ireland but you can buy them in alot of good athletics stores for about €4.

Best of luck with the Marathon