Well, we are polar opposites in terms of age, ability and goals, but I watched this to the end and learned lots of valuable lessons. These ideas of enjoying the process and letting the outcomes look after themselves, while keeping an eye of effort and aiming for the best you can do, make so much sense to me. Thanks for these very helpful pointers. I am sure even better runs await you in the future and wish you every success. Meantime I'll keep 'trucking on"! :-)
Awsome effort, to power on. Is it a good idea to run with a small hand held flask during a marsthon. You don't usually see alot of the more seasoned athletes do. As I'm going for sub 3, I want to give my self best chance. Or should I now start training my body to work without it during my training sessions
Usually, you should be ok with aid stations every 2-3 miles. But if you know you'll have a large section without aid, it may be worth carrying something.
Thanks for sharing Dr. Will. You didn't mention nutrition strategy, I assume that's because you've got it dialled in. Are you still low carb outside of long training & races? I've heard a good protocol is to introduce carbs a day or two before a race to reactivate the beta cells. I'm pretty much zero carb keto carnivore, got the Queenstown marathon in 2.5 weeks and am hoping for a sub 4 hour but my long run splits aren't quick enough.
Hey Gus, yep, I've got the nutrition stuff pretty dialed at this stage. Always looking to improve, though. I've just started using Maurten, and I can push my carbs up to 100g/hr. If you look on my website I have a blog about the protocol you've mentioned. It's called Glycogen Restoration Protocol. All the best for Queenstown!
Awesome mate, congrats on the run, that's super quick especially given the circumstances. I've ordered some Maurten the other day so will give the blog post a read. Thanks for all your amazing info, you're a big help & motivation!
Great Recap. Heartrate is pretty fascinating. Such a useful tool when used properly as you say ignoring that you went over 170bpm in the 1st hour must really play a role in the 2nd half of the Marathon (or the last 1/3rd /14km). If you are using the 7 zone (inc x & y) system like 80/20 Matt Fitzgerald...is your 160-170bpm race pace range essentially 'X' based off a topend Z3 set point of 178lthr? Cheers
Will, how far into the marathon do you think you can slow down without ruining your race, once you realize its not your day? I’ve felt exactly the same after a virus, but just as you did i stuck to my proven training paces and suffered those last 1/4. In the race i just doubted my ability to speed up at the end if i slowed down, in that less than ideal condition.
Any advice on finding my threshold heart heart number? (you mention 170 for you). Got my 1st marathon coming up, and would love to be able to dial in HR
Well, we are polar opposites in terms of age, ability and goals, but I watched this to the end and learned lots of valuable lessons. These ideas of enjoying the process and letting the outcomes look after themselves, while keeping an eye of effort and aiming for the best you can do, make so much sense to me. Thanks for these very helpful pointers. I am sure even better runs await you in the future and wish you every success. Meantime I'll keep 'trucking on"! :-)
Thanks, Norman. Appreciate the feedback! Good luck with your running 🏃
This is really good. I wish I discovered Dr Will earlier.
Just bagged a 2.42 at Tokyo. Was on for 2.39 at mile 22 then blew up. Watching for tips and your mistakes
Nice time! It's often the first 10km that will get ya.
I am thankful for the knowledge you openly share in your videos. Thanks!
Awsome effort, to power on.
Is it a good idea to run with a small hand held flask during a marsthon. You don't usually see alot of the more seasoned athletes do. As I'm going for sub 3, I want to give my self best chance. Or should I now start training my body to work without it during my training sessions
Usually, you should be ok with aid stations every 2-3 miles. But if you know you'll have a large section without aid, it may be worth carrying something.
Thanks for sharing Dr. Will. You didn't mention nutrition strategy, I assume that's because you've got it dialled in. Are you still low carb outside of long training & races? I've heard a good protocol is to introduce carbs a day or two before a race to reactivate the beta cells. I'm pretty much zero carb keto carnivore, got the Queenstown marathon in 2.5 weeks and am hoping for a sub 4 hour but my long run splits aren't quick enough.
Hey Gus, yep, I've got the nutrition stuff pretty dialed at this stage. Always looking to improve, though. I've just started using Maurten, and I can push my carbs up to 100g/hr.
If you look on my website I have a blog about the protocol you've mentioned. It's called Glycogen Restoration Protocol. All the best for Queenstown!
Awesome mate, congrats on the run, that's super quick especially given the circumstances. I've ordered some Maurten the other day so will give the blog post a read. Thanks for all your amazing info, you're a big help & motivation!
Great Recap. Heartrate is pretty fascinating. Such a useful tool when used properly as you say ignoring that you went over 170bpm in the 1st hour must really play a role in the 2nd half of the Marathon (or the last 1/3rd /14km).
If you are using the 7 zone (inc x & y) system like 80/20 Matt Fitzgerald...is your 160-170bpm race pace range essentially 'X' based off a topend Z3 set point of 178lthr? Cheers
I use 7 zones, but not X & Y. I find that a bit confusing in post-analysis. But, yes, marathon effort would be around Matt’s X zone.
Will, how far into the marathon do you think you can slow down without ruining your race, once you realize its not your day?
I’ve felt exactly the same after a virus, but just as you did i stuck to my proven training paces and suffered those last 1/4. In the race i just doubted my ability to speed up at the end if i slowed down, in that less than ideal condition.
Any advice on finding my threshold heart heart number? (you mention 170 for you). Got my 1st marathon coming up, and would love to be able to dial in HR
Hey, have watch/listen of my recent episode. I went over the easiest way to find your threshold and set your zones. Good luck with your Marathon!