Pre-Marathon Preparations: Start now!

By RFK Friend and Veteran Marathoner, Don Leeman

Well, you've been working hard for the last 3-5 months, training for the challenge of a lifetime, the Marine Corps Marathon. For most of you, the dream is now just 2 months away, and if you're a first-timer, you may have some doubts about being able to succeed, or not. But, let's pause to look back on what you've accomplished so far. After all, to appreciate what you've done so far, it's important to know just how far you've really gone! Make no mistake about it: you've come a long way!

If you’ve followed the advice in this series, you did a weekly hill workout for several weeks. In doing so, you developed leg strength that you would not otherwise have developed by running on all flat terrain. An additional result is an increased level of fitness, thanks to all of the hard work.

Furthermore, you have learned how to run faster through a series of weekly speed workouts. Of course, you're not going to run 26.2 miles at the same pace that you ran those speed workouts. However, you are now a stronger, better, and faster runner than you were just 4 months ago. A run that would have seemed like torture just a few months ago is now almost routine for you, and that might only be a 4 mile run!

Additionally, you now have more endurance than you may have ever had in your life. Four months ago, a 10-mile run would have sounded like a killer. Now, however, thanks to the steady build-up of your weekend Long Slow Run, you are putting in miles that would have been unthinkable in the beginning. You know that the coming weekend will see you putting in perhaps a 16 or 18 mile run, and it doesn't scare you! Or, if you had your Long Run last weekend, you know that this weekend will be the time for your repeat miles, but with the mileage being half of your last Long Run.

You really have come a long ways in just these few short months. Yet, you owe it to your own determination to succeed. The greatest training program in the world isn't worth the paper it's printed on if the athlete doesn't have the desire, the heart, and the determination to succeed. I've said it before, and I'll say it again: When you cross the Finish Line at the end of your first marathon, you will know that you will be able to accomplish any other goal in life that you set for yourself. After all, you've conquered the Marathon!

There is one thing that needs to be brought to mind, and that is your diet. Presumably, you've been eating an intelligent diet, without all of the visible fats, oils, etc, that are so unhealthy. Hopefully, you've kept your carbohydrate level at about 60-65% of total caloric intake. After all, carbohydrates are the fuel of endurance athletes! However, you've got to start doing some serious pre-marathon planning. Your Long Run is getting into some serious distance, and as the length of it increases, so, too, must your intake of Carbs during the last day or two before the Long Run. Push your daily carbo level up to about 70-75% of calories during the day or so before your Long Runs. With all of the work that you are doing, you need not fear gaining any weight. By this time, your metabolism is probably much higher than it has ever been, so your body will be burning off the additional calories.

It stands to reason that if you have to carbo-load during the week that you are running a marathon, then you also need extra carbs to fuel yourself for your Long Run. Obviously, you won't need as much for your 18-mile run as you will for 26.2 miles. However, the concept is the same. So remember this phrase: "Run Long, Go High", meaning that if you are running a Long Run, you need to "go high" on carbs.

Final item: Hydration! While it's not a "big deal" for a 5-K workout, these longer runs mandate a supply system for water while you run. You are also probably wondering about the various "replacement drinks" that are on the market. They are good, and I highly suggest using them. However, it might be best to ask the Marines about which drink they will be furnishing at the Marathon, and use that one, even if you don't like it!

Reason? You don't want to do ANYTHING during the marathon that is vastly different from what you've done in training. If the Marines are providing Gatorade, cut 50-50 with water, then you should also "cut" your own Gatorade 50-50 with water. This way, you will be simulating the same conditions that you will be facing during the marathon.

When you come right down to it, it's really amazing when we see just how much planning we have to put into this. Yet, if you ask any Marine or Air Force Pilot, he or she will tell you that they never go out on a mission without having gone through and reviewed the mission plan. They don't leave anything to chance, and neither should you! Even such little innocuous things such as what shirt you'll be wearing during the marathon will require some thought. (Tip...don't count on wearing the T-Shirt that the MCM gives you, no matter how nice it looks! It should go through the laundry a few times before you wear it for a 3-4 hour run!) I'll cover some of them for you about a week or two ahead of time, so that you will be prepared.