Once again, my latest marathon was my best marathon experience ever. Each time I walk a marathon, I learn something new and I make some dumb mistakes. I'm a certified marathon coach and I keep up on the latest information by attending the Portland Marathon's International Race Directors College, but being human I don't always translate that into my own marathon preparations. This year, for the first time the last 4 miles were happy, pleasant ones.
I've been horribly slow all year due to extra pounds. I started Weight Watchers in August and lost 15 pounds in the two months before the marathon. I also had a trip to Switzerland 2 weeks before the marathon and did a lot of high altitude hiking. As a result, my pace was faster than last year for the first 30K of the marathon. I plan to continue with Weight Watchers. I wish I could plan a trip to Switzerland each year before the marathon!
Having been slow all year, I feared being able to make the Mile 22 cutoff, for which you need to be on a 7-hour pace. If you don't make the cutoff you go onto the sidewalks and have to stop for traffic lights. My buddy Will paced me well for the first 10 miles, and I was shocked I was able to maintain pace. After the bridge at mile 18 I saw I was still on pace and pumped it to make the cutoff with 7 minutes to spare. I then strolled in euphoria for the final 4 miles.
At the Race Directors College, I learned that old carbo-loading theories are discredited. Marathoners should eat a balanced diet the week before the marathon of 50-70% carbohydrates. They should NOT overeat. I had been dieting and so I increased my calories a bit to match my basal metabolism. I had my pasta dinner 48 hours before and bland, low fiber food the 24 hours before. The result was no runner's trots and no need to take Immodium. I had plenty of energy for the marathon.
At the Race Directors College, I learned that you need to replenish calories earlier in the course rather than waiting for Mile 18 as is my habit. I cut up Clif bars into smaller nuggets to carry along, and I had some at mile 13 and 15. Each time I had some Gleukos energy drink or ate the Clif bar or the Honey Stinger Energy Gel I had a real burst of energy and my aches and pains went away. Walkers can replenish calories and not "hit the wall."
I stupidly decided not to put the water bladder into my Camelbak Pixie backpack. While the marathon provides lots of water and sports drink stops, I needed my own drinks in between to wash down my energy bar. I also find it much easier to drink from the Camelbak straw than to try to manage the cups at the water stops. I always end up spilling, coughing, and belching. The wise course would be to have a water bottle or water bladder and refill it at a couple of water stops along the way.
Most 5+ hour marathoners will experience some degree of hyponatremia (too much water, not enough salt) by drinking too much on the course. For the second year in a row, I started well hydrated but didn't need a restroom till Mile 10, and really didn't need one after that. It was a cool day but I was sweating from exertion. I think I needed a bit more hydration, which I would have had if carrying my own sports drink.
For my long training days I found one pair of New Balance 833 seemed to give me less iliotibial band pain and fewer blisters. Your marathon race shoes should have only 100 miles on them, to ensure good cushioning and support. But in the end I went back to this pair of New Balance 833 (which were really at the end of their life). I was lucky - no leg pain throughout the race, and my muscles and feet felt great throughout. But those shoes are destined for the recycling bin!
I never had a black toenail until last year. I thought I had it right - lacing my shoes so my foot didn't slide forward, etc. Black toenail is caused by trauma - your toenail hitting the end of the shoe repeatedly. This year a different toe is affected. I switched to wide shoes in an attempt to eliminate this problem, but that doesn't seem to be the answer.
I've fought iliotibial band friction syndrome for two years now. Although experts recommend taking no pain reliever for any reason before or during the marathon, I took a small dose of naprosyn (Alleve) regularly starting 48 hours before the marathon. Just 1 pill every 12 hours, then 2 of them at 4 am before the marathon. I had no pain during the marathon, which made a huge difference for me.
Don't shortcut the long training days and be sure to alternate between heavy mileage building weeks and easier weeks to give your body a chance to recuperate. Your longest training walks need to be 18-20 continuous miles. You need to build up to that on a wise schedule, two more miles every other week. Don't start your marathon training the month before the marathon - build up to it through 4-12 months depending on whether you are a beginner or a seasoned marathoner.
