Guys i'm looking for some tips/reassurance/guidance? I have my first marathon coming up in a little over a week! My goal time is 3:30 and back stop is 4:00. That being said due to work my training hasnt been as joined up as I'd like. I happy run a half marathon in a about 1:40/1:42 but due mainly to a lack of time havent made it past 19 miles yet in training! Which was at a pace of 5:02min/km! I'm crossing my fingers but any tips etc to help on marathon day would really be appreciated! Plus is anyone heading to Nice to take part next weekend?
I got an answer from our miCoach Coaches and would like to forward it to you as I promised. Please have a look!
"I understand your dilemma and on race day there are a couple things you can do to absolutely help you during the race.
A good starting point: Take 4-6 sips (about 4-6 ounces) of fluid every 15-20 minutes, and rehydrate with 16-20 oz of fluid for every pound lost during your training. You don't want to weigh more than when you started, but you want to avoid dehydration.
If you run longer than an hour, consume about 30-60 g of carbs an hour. “I like to grab a sports gel every 45 minutes through my runs and then just drink water,” says Carlson-Phillips of Athletes' Performance, “but play around with what works for you.” (Do this before your race during long runs. You don’t want to try something new during your marathon.) As for your diet on a whole, match your overall carbohydrate intake with the amount of training you’re doing, and eat more calories as you move from a foundation phase of training to higher intensities. (This will be indicated by more Red and Yellow Zones in your workouts.)
Lastly, settle in and relax. You are at the point where you need to allow your body to completely recover before the race. I would however do some soft tissue foam roll work and lots of stretching. Make sure to keep yourself hydrated and eating healthy from now until race day. The tips I gave you seem to be all related to food and hydration becuase those will be the key to finishing the race. Your body needs fuel to perform.
Best of luck!"
I hope this can be helpful for you.
I would like to encourage you to keep up with your workouts and wish you lots of fun and success!
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