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Milwaukee Marathon 2007
Terry Harth
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That hot Sunday, I acheived a marathon PR of 2:58:57 and placed in the top 10 overall. My previous open marathon times were as follows:
- Chicago 1994: 3:17
- Chicago 2002: 3:39
- Chicago 2003: 3:30
How did I do so well with a high of 84 degrees that day? Why did Milwaukee's unusual heat affect everyone else negatively, but not me? I did not train for my long runs in those kind of temperatures. I only averaged around 45 miles a week, and only started training for this particular marathon four weeks before, after triathlon season ended. Below are some things I did during training that ultimately helped me on Race Day.
Tempo Training and Marathon Race Pace Training
Year round, I logged tempo runs every week -sometimes twice a week, at my 10K pace for 20-30 minutes. In addition, all of my long runs were done using the "Half and Half or Better" philosophy. Half of the distance was done at my LSD (long, slow distance) Pace, and the remaining half (or more) was run at or below my Marathon Race Pace. Using a 22 mile training run as an example, I did 9 miles at my LSD pace of 7:45, and the remaining 13 miles at my Marathon Race Pace of 6:45.
It's All Mental
Days in advance, I began to prepare myself mentally by telling myself that the heat would affect others, but it wouldn't affect ME. Mental preparation helped me endure. The Fuel Tank
I topped off the tank with Hammer Perpetuem the day before, the morning of and right up until the gun went off. I was very careful not to over hydrate. However, I was going to the bathroom up to 3 minutes prior to the start.
Sun Shields
I wore a hat, sunglasses, and sunscreen during the race. |
Of course, a hat shelters your head from the sun. I
also grabbed some ice at the aid stations and put them in my hat, which helped to cool down my body temperature. Wearing sunglasses also helped, as everytime you squint, you use a little bit of your precious energy. This little bit can add up over a few hours! Always wear sunscreen.
H2O
I hydrated at every aid station by pinching the cup and pouring it into the side of my mouth. This allowed me to get the most fluid from the cup. At each station, I grabbed two cups - one cup of water and one cup of Gatorade - and drank both.
Pace Yourself
I used my Timex GPS unit to consistently stay on pace. I ran ONLY the mile I was in - so I basically did 26 one mile intervals and a .2 sprint to the finish. This mentality helped me not to dwell on how much farther I needed to go, or how far I had gone. It helped me to feel like it was just a workout (during training, I did one mile intervals @ 10K pace and built up to 6 reps.)
Wear the Right Shoes
I wore my racing flats during the marathon. During training, I wore them while doing interval workouts, as they make each step lighter. Since I pictured this race as an interval workout, this worked out well for me. Although I had never run that far in racing flats before, my feet and legs felt fine afterwards.
Stride Length
While training for four weeks prior to the race, I worked on shortening my stride length and increasing my leg turnover while still keeping my marathon pace. This played out great after mile 17 when I started to get tired. I felt like falling off my pace, but instead, I just increased my turnover and not my stride length.
So, truthfully, I felt like S#&% after the marathon. I had to find some shade, hydrate, and eat. As a bonus, the free beer they were giving away tasted so good and gave me an immediate buzz, which helped to mask the pain!
Long distance races in adverse conditions can be run safely and successfully if you take the time to prepare yourself physically and mentally. Race hard, but race safe so that you can race another day!
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Copyright © 2008 The Fitness Pursuit, Inc. - Last updated
8/19/08
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