First time marathon

[zacattack]

So, decided to take the plunge and am going to sign up for a marathon in February. Will be my first. I’ve been running regularly for several years however my longest distance is about 5.5 miles. I’ve got a 16 week training plan. So I’ve got about 2 extra months to work with. Any advice Or tips for a first timer?

 

[ORfish]

The Hal Higdon marathon training program has a build up-preconditioning schedule. That's what I am doing before my 16 week.

 

[Gorp2007]

I've only run a single marathon, so YMMV, but if you start to get injury issues address them early. It's better to take a few weeks off early in the training program instead of waiting until it becomes too much to bear. I had some IT band issues that I ignored until my first 20 mile training run. At that point it got to be too much and I had to take a few weeks off and didn't run >8 until the actual marathon 6 weeks later. Needless to say the wheels came flying off around mile 20.

Also make sure you're training with some sort of hydration plan so that you know what you do (or don't) need during the race. I did all my training in Texas during the winter, so hydration wasn't that important because temps were low and I wasn't sweating that much. I ran the race in April in Austin and didn't have an effective hydration plan in place and skipped a bunch of water stations. Then I stopped sweating around mile 16 and realized things were getting out of hand, but by then it was too late to really make up for lost time. Probably contributed to the wheels flying off.

Finally, develop a comprehensive nipple chafing remediation plan. @mtwarden recommends Leukotape but the whole thread is worth a read (https://www.rokslide.com/forums/threads/nipple-rash.16421/)

 

[Paladin]

Good advice from Gorp. Sounds like you've already been getting after it but I would second getting your hydration and nutrition dialed in for the longer distance. You can't out train a bad diet. You've got plenty of time so you may want to experiment with different food prior to a run the following morning. Get familiar with your digestive timing if you know what I mean. Timing is everything on race day. And you may already know what works for you, but if you plan on any gels/nutrition during the race, try it now. Find out what hydration they will offer on the course, try some to be sure it works for you. The old adage is "Nothing new on race day". That means everything from what you eat/drink, to what you wear, to your morning routine.
Be patient between now and the time you start your 16 week program, don't get burned out before you even begin. Once the training starts also be patient, let the program work. Stick with it, weeks 10-14 suck but it's amazing how your body will respond with good nutrition, good sleep, and a good training plan.
On race day, force yourself to start slower than your race pace but then shoot for negative splits on the next 20 miles and you will pass most of the people that came out too fast. Smile the whole time.

Good luck and Go burn that mutha down!

Paladin

 

[zacattack]

Good advice from Gorp. Sounds like you've already been getting after it but I would second getting your hydration and nutrition dialed in for the longer distance. You can't out train a bad diet. You've got plenty of time so you may want to experiment with different food prior to a run the following morning. Get familiar with your digestive timing if you know what I mean. Timing is everything on race day. And you may already know what works for you, but if you plan on any gels/nutrition during the race, try it now. Find out what hydration they will offer on the course, try some to be sure it works for you. The old adage is "Nothing new on race day". That means everything from what you eat/drink, to what you wear, to your morning routine.
Be patient between now and the time you start your 16 week program, don't get burned out before you even begin. Once the training starts also be patient, let the program work. Stick with it, weeks 10-14 suck but it's amazing how your body will respond with good nutrition, good sleep, and a good training plan.
On race day, force yourself to start slower than your race pace but then shoot for negative splits on the next 20 miles and you will pass most of the people that came out too fast. Smile the whole time.

Good luck and Go burn that mutha down!

Paladin

So between now and the start of my program I’m mostly run/walking to try and make sure I’m rested and healed from anything. That will also take me past the hottest parts of summer.
Any recommendations on gels? I see most have caffeine but I avoid caffeine as much as possible. Will it matter?
Also it’s going to be in Grand Rapids Michigan in February so it’ll colder than a Eskimo’s asshole. I’m super excited, be something to tell the grandkids, grandpa ran a marathon in the snow, uphill, both ways.

 

[CoStick]

I used hammer gels. I used the Hal higdon program for mine as well. Have fun, the training is tough, but I actually enjoyed the race.

 

[GreenNDark Timber]

It's been a few years since I ran mine so I've forgotten the training program I used, but it maxed out with a 20 mile run during training. Adrenaline was supposed to get you through the last 6 miles. That was a huge mistake for me. My race might as well have started at mile 20. The last 6 punched me right in the face. I did make it through them and finished slightly under my time goal, but it hurt bad. If I did it again I'd train to at least 23 or 24 miles.

Oh, and definitely listen to Gorp on the nipple chafing plan. Raw nipples are no joke!

Good luck!

 

[CoStick]

It's been a few years since I ran mine so I've forgotten the training program I used, but it maxed out with a 20 mile run during training. Adrenaline was supposed to get you through the last 6 miles. That was a huge mistake for me. My race might as well have started at mile 20. The last 6 punched me right in the face. I did make it through them and finished slightly under my time goal, but it hurt bad. If I did it again I'd train to at least 23 or 24 miles.

Oh, and definitely listen to Gorp on the nipple chafing plan. Raw nipples are no joke!

Good luck!

Yes, any avid marathoner will tell you the race starts at mile 20. I found that to me the case in mine as well.

 

[mtwarden]

what training plan are you using?

hopefully one that adds to your long run incrementally, one that adds some back to back longer runs together, one that pulls back mileage every four weeks or so (a recovery week), one that tapers before your event

as you've been running for awhile, but shorter distances, your long run will be the most important run of the week- insure you're well rested, well fed and hydrated before that run

as mentioned above you have time now to figure out your hydration and calorie regime- you'll want this well dialed in before race day; if they work for you (they don't work for everyone)- liquid calories (mixed with your water) are easy and easy to regulate- Hammer Perpeteum, Tail Wind, others

elite runners don't have to worry much about calories in just 26 miles, mortals do

good luck!

 

[zacattack]

what training plan are you using?

hopefully one that adds to your long run incrementally, one that adds some back to back longer runs together, one that pulls back mileage every four weeks or so (a recovery week), one that tapers before your event

as you've been running for awhile, but shorter distances, your long run will be the most important run of the week- insure you're well rested, well fed and hydrated before that run

as mentioned above you have time now to figure out your hydration and calorie regime- you'll want this well dialed in before race day; if they work for you (they don't work for everyone)- liquid calories (mixed with your water) are easy and easy to regulate- Hammer Perpeteum, Tail Wind, others

elite runners don't have to worry much about calories in just 26 miles, mortals do

good luck!

Probably one of the Hal higdon training plans. I think the novice 1, could maybe do novice 2 but I just want to finish. Hydration is going to be difficult as this race is in the dead of winter. I think last year they reported 17 degrees with several inches of snow in the course.

 

[mtwarden]

if your goal is to simply finish, might look at Jeff Galloway's stuff- it's a very effective run-walk methodology and has helped thousands of folks finish their first marathon

aid stations throughout? that simplifies the hydration equation if so

 

[P Carter]

Good advice above. To add to that, I would say that a key is consistency. Try to get that consistency now, before the training plan officially starts. Even if that is just a few miles every day, with one rest day, and a good strength/stretching program every other day. I think folks will often run like 3 days a week. I don’t know what it is, but in my experience, the consistency really helps with injury prevention, increasing running economy, quick recovery, etc. And it sets the stage for success in your training plan. A lot easier to hit the overall mileage if you are out there nearly every day, even if two r three of the days are low mileage, super low pace, effectively a warmup for strength and mobility work.

 

[fatlander]

Figuring out your optimal food and water intake is probably the hardest part. Running isn’t that hard, staying hydrated and fueled is.


Sent from my iPhone using Tapatalk

 

[thegrouse]

Make sure you track your mileage on your shoes so you know when to replace. Have a foam roller and a lacrosse ball for the legs and bottom of the feet. It is possible to gain weight while running 40 miles a week so be mindful of your calorie intake.

 

[Newtosavage]

So, decided to take the plunge and am going to sign up for a marathon in February. Will be my first. I’ve been running regularly for several years however my longest distance is about 5.5 miles. I’ve got a 16 week training plan. So I’ve got about 2 extra months to work with. Any advice Or tips for a first timer?

I had the same plan 2 years ago, at the age of 49+ It had been my goal to run a marathon the year I turned 50. I ended up effing myself up pretty bad and haven't been the same since.

I overdid it and didn't respond to the Plantar Fasciitis that was flaring up (I'd never had it before so I didn't recognize the early signs soon enough) and just kept running through the pain. I applied the old "no pain no gain" mantra that I used to get away with in my 30's and 40's. Well that was one of the biggest mistakes I've ever made. Two years ago I could comfortably run (jog) 5-7 miles even in the stifling summer heat and humidity down here. My long runs were 9-10 miles and I'd do those on the weekends.

Two years later, I have all but given up on the idea of ever running a marathon. I completely quit running for 18 months to rest my feet. Things are tolerable now (no pain in the morning anymore) but if I do any hiking or jogging, I can expect heel pain and can barely walk the rest of the day. Fortunately, by morning it is usually gone again. I got through my elk hunt last fall okay. 4-5 miles/day with plenty of pain in the evenings, but by morning I was okay to go again.

Two weekends ago I did a 18 mile loop in Big Bend (lots of elevation change) with a 42 lb. pack (at the trailhead) and I managed it but I had a lot of pain each afternoon. I walked 27 holes of golf this weekend and my feet were killing me.

My point is, take CARE of your feet. I have no idea how old you are, but I'm gonna say if you're over 30, make sure you get the right footwear and insoles before you even begin. Probably a good idea regardless of your age.

I'm not trying to warn you off. I hope you get to finish your first marathon. Just listen to those feet.

 

[Newtosavage]

Probably one of the Hal higdon training plans. I think the novice 1, could maybe do novice 2 but I just want to finish. Hydration is going to be difficult as this race is in the dead of winter. I think last year they reported 17 degrees with several inches of snow in the course.

I was using one of Hal's training plans and had worked up to week 8 and the half marathon before I really had to admit I had a problem. I also weigh over 210 lbs. so that probably doesn't help, although I know plenty of heavier guys finish marathons all the time.

 

[zacattack]

Thanks for all the advice so far. This is great stuff. I know my diet had to make about a 180 degree turn at the moment. Being a new dad it’s pretty much gone to shit for a few months. Mainly I just need to cut out the snacks or at least that’s what I tell myself.

Any tips on the psychological aspect of it? I’m normally pretty good mentally like just gotta keep putting one foot in front of the other, but how do you keep motivated for the long weekend runs week after week? New routes? Running partners?

 

[Rt_nevada]

New routes definitely help keep the motivation going. I’ve only done a few trail half marathons, but the training leading up to them I rotated a few different loops throughout to keep it exciting and looking forward to going.

 

[mtwarden]

Consistency is what you’re ultimately after. Different routes help. If you can get different folks to join you (or vice versa), that would probably help. Keeping track of workouts help.

It’s taken me a while, but it’s simply habit now. If I have to I’m up at 4:00 AM to beat the heat (on work days). If it’s raining I go, ditto on snow & cold. If I planned 15 miles, I do 15 miles (injury being the exception).

 

[thegrouse]

Figure out your goal pace and a good training pace. This will be a pace you can sustain for a long time without a high heart rate. I use a Garmin, I find a running partner that has the same training pace. We run together and can talk the entire way. It is much easier running 16-20 miles talking to someone vs solo, sometimes I go knock out 15+ solo without headphones, builds character.