So with just 5 weeks to go untill the marathon its now time to work on your game face , realistically 2.5 big weeks of training then taper so we need in next 2 weeks to hit your longest training run for this years marathon and for the FULL guys it should be 38/45 km at a gentle pace ( HR 140) … AND for HALF 18/24KM.
The more experienced you are the longer you will feel the confidence to go that extra mile and give your race a last lap boost !
Game face - Do not be like a sheep and follow aimlessly what others are doing or get dragged into allowing your long runs to be like races …SAVE YOUR ENERGY ! …im sure that your coach will have you doing 16/21km race pace practice at some point if he/she feels you need to boost your speed endurance , for example if you are planning FULL in NDM then run Indore 21 as a war up … just a thought … it will do wonders for your confidence …..
Those who ran TMM today and are aiming to double up at NDM ….. please read the next point very carefully and trust the process , it works from beginers upto world class elites !
So todays tip is very relevant for those who ran today in TMM live or virtual and that are planning to run 21km in Indore or run NDM .... you WILL NOT MAKE MUCH IN WAY OF FITNESS GAINS IN 2/4 WEEKS AND YOUR BODY NEEDS TO RECOVER FROM THE HILLS AND HEAT OF TMM ! So this week suggest following actions .... tomorrow walk easy 45/60 mins tues rest and get a good massage or ice bath , wed easy 6/8km run ...thur rest or swim frid easy 8/10km run Sat rest or cycle one hour ...Sunday LSD 16KM with max HR of 125/130 !! Try it and thank me later ;)
That’s it for now …. a couple of vital points made here and if you follow my advice you will im sure be smiling broadly with new PB’s in just a few weeks time :)
Coach Ian Dexter / R4H 21/1/24
Running a full marathon requires a detailed fuelling plan that ensures to keep you hydrated as well as fuelled with carbs throughout the run, so that you can achieve optimal performance in your race. Your energy gel consumption must be equally distributed over the distance of 42.2 km and your hydration consumption must be a constant inflow to keep your body in a perpetually fuelled state.
10 mins before the start: Consume the first Enerjiva Energy gel before the start of the race for initial energy.
During the Race:
0-2 km: Drink water at the first aid station.
2-9 km: Drink 100-200 ml Enerjiva Orange at the aid stations.
9 km: Consume the second Enerjiva Energy gel.
9-17 km: Drink 100-200 ml Enerjiva Orange at aid stations.
17 km: Consume the third Enerjiva Energy gel.
17-24 km: Drink Water at the aid stations.
24 km: Consume the fourth Enerjiva Energy gel.
24-30 km: Drink 100-200 ml Enerjiva Orange at the aid stations.
30 km: Consume the fifth Enerjiva Energy gel.
30-36 km: Drink 100-200 ml Enerjiva Orange at the aid stations.
36 km: Consume the final Enerjiva Energy gel.
36-42.2 km: Finish the race, drinking water at the last aid station.
By following this kilometer-wise plan, you can ensure that you consume Enerjiva Energy gels at the specified intervals for sustained energy and hydration. Additionally, alternating between water and Enerjiva Orange at the aid stations helps maintain hydration and electrolyte balance throughout the race. As always, it's essential for you to practice this nutrition and hydration strategy during training to optimize performance on race day.
Running a half marathon requires a detailed fuelling plan that ensures to keep you hydrated as well as fuelled with carbs throughout the run, so that you can achieve optimal performance in your race. Your energy gel consumption must be equally distributed over the distance of 21.1 km and your hydration consumption must be a constant inflow to keep your body in a perpetually fuelled state.
10 mins before the start: Consume the first Enerjiva Energy gel before the start of the race for initial energy.
During the Race:
2-4 km: Drink water at the aid station.
4-6 km: Drink 100-200 ml Enerjiva Orange at the aid station.
6-8 km: Drink water at the aid station.
8 km: Consume the second Enerjiva Energy gel.
8-10 km: Drink 100-200 ml Enerjiva Orange at the aid station.
10-12 km: Drink water at the aid station.
12-14 km: Drink 100-200 ml Enerjiva Orange at the aid station.
14-15 km: Drink sports drink at the next aid station.
15 km: Consume the third Enerjiva Energy gel.
15-17 km: Drink 100-200 ml Enerjiva Orange at the aid station.
17-19 km: Drink 100-200 ml Enerjiva Orange at the aid station.
19-21.1 km: Finish the race.
By following this kilometer-wise plan, you can ensure that you consume Enerjiva Energy gels at the specified intervals for sustained energy and hydration. Additionally, alternating between water and Enerjiva Orange at the aid stations helps maintain hydration and electrolyte balance throughout the race. As always, it's essential for you to practice this nutrition and hydration strategy during training to optimize performance on race day.
Guys starting to have Apollo NDM thoughts in your minds.
Here are some tips to get you started, we will be doing a monthly blog from now until the event!
1. Training is not racing so unless your coach tells you to go 100% once in a while.
2. If you are doing intervals or fartlek try to run even pace on your hard work or even finish a little faster, running first reps like you are on fire is worth nothing if you end up on your knees.
3. Heart rate is a great way to regulate your speedwork and your recovery!
4. a good way to run a tempo is to use an out-and-back course where you can regulate your pace and hit the target.
5. Always make sure you are well hydrated and have some food in your stomach before hard sessions running on empty early morning is not healthy.
6. warm up and cool down is just as important as the hard work as it protects you against possible muscle pulls and reduces lactic and tiredness and promotes a faster recovery - NO SHORT CUTS!
Adapt these small points and I'm sure you will see the benefits Coach Ian - Running4Health