On Creating a Marathon Race Strategy

I. Preparatory Work:

• Review Your Why
• Review Your Goal
• Review Your Training
• Review Your Course
• Review Your Heart

II.Align Your Fitness/Circumstances with Your Objective

• How Likely Are You To Achieve Your Goal
  • 90-100% Likely: Negative Split
  • 80-90% Likely: Slight Negative Split
  • Less Than 80%: Even Split
• How To Assess Your Fitness
  • Long Runs - How many 20+? Quality Long Runs? Closes?
  • Tempo/Threshold Work - Helpful but less indicative; if you are good at them, it is very helpful, if not then reassess ability to reach goal.
  • 10K & Faster - These are supports to the marathon training, not indicative of marathon specific fitness
• Personal Strengths/Weaknesses
  • Experience
  • Type of Runner: Steady-Eddie or Speedster?
  • Mental Space
    • Gamer? Or Choker? Or somewhere in between?
    • Confidence
    • Nervousness
• Course Concerns
  • Course Challenges: Do Your Homework
    • Look At Map/Elevation Profile
      • Check the Elevation Scale! Very important. 
      • Measuring in feet or meters?
      • Tens of or hundreds of?
    • Read Race Reports/Reviews
    • Interview Friends/Training Partners
    • Look For All Intel Possible
  • Uphills/Downhills
    • Special Considerations
    • Rhythm & Flow vs Specific Paces
  • If Training Has Not Factored in The Specifics of Your Challenging Course?
    • Reconsider Racing for Time
    • Be Very Conservative (Aggressive Negative Split)
    • Don’t Make This Mistake Twice
• Weather IS. But it WILL affect performance.
  • Heat & Humidity
    • Ignore At Your Own Peril
    • it Harder On Heart/Bloodflow
  • Should/When/How You Adjust?
    • Make A Plan 1 Week Out
    • Adjust 2 Days Out
    • Lock In 12 Hours Prior
    • Adjust in Race

III. Make The Plan

• Decide & Execute
  • Big Picture: Tell The Story/Your Why
    • Two Basic Approaches:
      • Beautiful Race
      • Goal Time
  • Details: Mile By Mile Or Gates?
    • TURN OFF PACE CALIBRATOR!!!
    • Mile By Mile
      • Closer Detail, More Stress
      • Overwhelming
      • Less Flexibility/More Control
    • Gates
      • Requires Rhythm & Flow
      • Listening To Body
      • Mentally Less Work & Less Stress
  • Factor Course, NOT Weather
  • Do the Details Corroborate the Big Picture?
  • Always Be Closing

IV. Check Your Work

• Does This Align with Your Training & Your Philosophy?
• Your Coach’s Philosophy?
• Do You BELIEVE In It?
• Can You DO IT?