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On Creating a Marathon Race Strategy
MP3•Episode home
Manage episode 254134575 series 2552342
Content provided by Steve Sisson and Telos Running. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Steve Sisson and Telos Running or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
I. Preparatory Work:
- Review Your Why
- Review Your Goal
- Review Your Training
- Review Your Course
- Review Your Heart
II.Align Your Fitness/Circumstances with Your Objective
- How Likely Are You To Achieve Your Goal
- 90-100% Likely: Negative Split
- 80-90% Likely: Slight Negative Split
- Less Than 80%: Even Split
- How To Assess Your Fitness
- Long Runs - How many 20+? Quality Long Runs? Closes?
- Tempo/Threshold Work - Helpful but less indicative; if you are good at them, it is very helpful, if not then reassess ability to reach goal.
- 10K & Faster - These are supports to the marathon training, not indicative of marathon specific fitness
- Personal Strengths/Weaknesses
- Experience
- Type of Runner: Steady-Eddie or Speedster?
- Mental Space
- Gamer? Or Choker? Or somewhere in between?
- Confidence
- Nervousness
- Course Concerns
- Course Challenges: Do Your Homework
- Look At Map/Elevation Profile
- Check the Elevation Scale! Very important.
- Measuring in feet or meters?
- Tens of or hundreds of?
- Read Race Reports/Reviews
- Interview Friends/Training Partners
- Look For All Intel Possible
- Look At Map/Elevation Profile
- Uphills/Downhills
- Special Considerations
- Rhythm & Flow vs Specific Paces
- If Training Has Not Factored in The Specifics of Your Challenging Course?
- Reconsider Racing for Time
- Be Very Conservative (Aggressive Negative Split)
- Don’t Make This Mistake Twice
- Course Challenges: Do Your Homework
- Weather IS. But it WILL affect performance.
- Heat & Humidity
- Ignore At Your Own Peril
- it Harder On Heart/Bloodflow
- Should/When/How You Adjust?
- Make A Plan 1 Week Out
- Adjust 2 Days Out
- Lock In 12 Hours Prior
- Adjust in Race
- Heat & Humidity
III. Make The Plan
- Decide & Execute
- Big Picture: Tell The Story/Your Why
- Two Basic Approaches:
- Beautiful Race
- Goal Time
- Two Basic Approaches:
- Details: Mile By Mile Or Gates?
- TURN OFF PACE CALIBRATOR!!!
- Mile By Mile
- Closer Detail, More Stress
- Overwhelming
- Less Flexibility/More Control
- Gates
- Requires Rhythm & Flow
- Listening To Body
- Mentally Less Work & Less Stress
- Factor Course, NOT Weather
- Do the Details Corroborate the Big Picture?
- Always Be Closing
- Big Picture: Tell The Story/Your Why
IV. Check Your Work
- Does This Align with Your Training & Your Philosophy?
- Your Coach’s Philosophy?
- Do You BELIEVE In It?
- Can You DO IT?
46 episodes
MP3•Episode home
Manage episode 254134575 series 2552342
Content provided by Steve Sisson and Telos Running. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Steve Sisson and Telos Running or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
I. Preparatory Work:
- Review Your Why
- Review Your Goal
- Review Your Training
- Review Your Course
- Review Your Heart
II.Align Your Fitness/Circumstances with Your Objective
- How Likely Are You To Achieve Your Goal
- 90-100% Likely: Negative Split
- 80-90% Likely: Slight Negative Split
- Less Than 80%: Even Split
- How To Assess Your Fitness
- Long Runs - How many 20+? Quality Long Runs? Closes?
- Tempo/Threshold Work - Helpful but less indicative; if you are good at them, it is very helpful, if not then reassess ability to reach goal.
- 10K & Faster - These are supports to the marathon training, not indicative of marathon specific fitness
- Personal Strengths/Weaknesses
- Experience
- Type of Runner: Steady-Eddie or Speedster?
- Mental Space
- Gamer? Or Choker? Or somewhere in between?
- Confidence
- Nervousness
- Course Concerns
- Course Challenges: Do Your Homework
- Look At Map/Elevation Profile
- Check the Elevation Scale! Very important.
- Measuring in feet or meters?
- Tens of or hundreds of?
- Read Race Reports/Reviews
- Interview Friends/Training Partners
- Look For All Intel Possible
- Look At Map/Elevation Profile
- Uphills/Downhills
- Special Considerations
- Rhythm & Flow vs Specific Paces
- If Training Has Not Factored in The Specifics of Your Challenging Course?
- Reconsider Racing for Time
- Be Very Conservative (Aggressive Negative Split)
- Don’t Make This Mistake Twice
- Course Challenges: Do Your Homework
- Weather IS. But it WILL affect performance.
- Heat & Humidity
- Ignore At Your Own Peril
- it Harder On Heart/Bloodflow
- Should/When/How You Adjust?
- Make A Plan 1 Week Out
- Adjust 2 Days Out
- Lock In 12 Hours Prior
- Adjust in Race
- Heat & Humidity
III. Make The Plan
- Decide & Execute
- Big Picture: Tell The Story/Your Why
- Two Basic Approaches:
- Beautiful Race
- Goal Time
- Two Basic Approaches:
- Details: Mile By Mile Or Gates?
- TURN OFF PACE CALIBRATOR!!!
- Mile By Mile
- Closer Detail, More Stress
- Overwhelming
- Less Flexibility/More Control
- Gates
- Requires Rhythm & Flow
- Listening To Body
- Mentally Less Work & Less Stress
- Factor Course, NOT Weather
- Do the Details Corroborate the Big Picture?
- Always Be Closing
- Big Picture: Tell The Story/Your Why
IV. Check Your Work
- Does This Align with Your Training & Your Philosophy?
- Your Coach’s Philosophy?
- Do You BELIEVE In It?
- Can You DO IT?
46 episodes
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