Preparing for the Milan marathon, the common question that arises during the lead-up is “are you ready?”
The objective of any training period is, of course, to be fully prepared for race day. However, more often than not, athletes find themselves desiring more time as the race draws nearer. If you frequently find yourself responding negatively to this question, there are some adjustments you can make to help ensure readiness for race day.
Establish realistic goals
One common reason why athletes feel unprepared for race day is due to unrealistic goals. If the time you have set for yourself in the marathon is simply an arbitrary number (e.g., sub 4 or sub 3) and stems from a desire to achieve a particular time, then it can be considered an outcome-focused goal.
Focusing solely on the desired outcome without a willingness to adapt can lead to setting goals that are simply not attainable within the given timeframe. On the other hand, the goal may be too easy, resulting in underachievement on race day.
This approach can result in every training session being solely focused on achieving a specific pace. The desired marathon pace, which may be perceived as the ideal but ultimately elusive pace, may actually be beyond reach. Consequently, one may consistently feel unprepared to run at that pace, leading to a feeling of being unready for the marathon itself.
It is essential to distinguish between the physical conditioning necessary to complete a marathon and the level of fitness required to achieve a specific time goal. It is possible to be physically prepared to complete a marathon, but not be adequately prepared to reach a specific time goal.
Photo: Zoe Salt
Be adaptable and flexible
One approach to overcome this challenge is to avoid fixating on achieving a specific time and instead focus on running the best marathon you can on race day. Rather than aiming to maintain a particular pace for the entire 26.2 miles, concentrate on maintaining a consistent effort level.
Adopting this approach allows for those difficult training days when fatigue sets in due to various factors, such as a sleepless night or work-related stress. In such cases, running at the desired pace may require exerting the effort level equivalent to a 5k race instead of a marathon. Additionally, this approach enables better adaptability on race day. If the weather turns extremely hot or cold, or if unforeseen circumstances disrupt the race, being adaptable allows for necessary adjustments in pacing. Conversely, being fixated on a specific pace, regardless of preparation, may result in the need to slow down under such conditions.
How do I determine my marathon pace?
There are several methods available to gauge your marathon pace, including various indicator sessions and formulas based on your recent race times. However, it is important to note that there is no simple one-size-fits-all solution. Each runner is unique, and the recommended approach may differ from one individual to another. Personally, I find it beneficial for an athlete to comfortably maintain marathon pace (including fueling) during the latter half of a long run, when fatigued.
Considering that such runs usually follow consecutive days and weeks of training, beginning the run in a fatigued state, if you can maintain marathon pace or effort without much difficulty during a 2 hour and 30-minute long run, then you are in a good position. The tapering period leading up to the race will also contribute to your readiness.
Photo: Robbie Britton
Do I need to maintain my target pace?
Some athletes, including myself during certain race preparations, may not reach their race pace until the actual race or the tapering period. Others may find it easy to maintain marathon pace during training but struggle on race day due to various factors, such as conditioning for the latter portion of the race, chafing, or fueling issues.
If you are seeking a simple formula to determine your race time, I cannot provide one. Instead, focus on identifying what hinders your performance during the second half of the race, whether it’s the pace or energy requirements. Train with those factors in mind.
For example, if you hit a wall at mile 20 because you struggle to consume gels at your marathon pace, despite your Yasso 800s indicating it is the ideal pace, you either need to train your body (and mind) to tolerate consuming gels or slow down.
Be prepared for anything
So, what should marathon pace feel like? On race day, it should feel comfortable for a significant period. If it becomes strenuous within the first 5-6 miles or even 11-13 miles, chances are you are running too fast. Don’t worry, the difficulty will come.
When you ask yourself if you will be prepared for race day, try not to fixate on a specific pace. Instead, ask yourself if you will be ready for the full 26.2 miles. Have you prepared your nutrition and hydration plan, considering the offerings provided by the race? Have you practiced running in the attire you intend to wear on race day? It is important to focus on these aspects rather than simply aiming for a specific time per mile.
Take care of the logistical details, such as organizing travel arrangements, accommodations, and locations to meet friends and family along the course. Such factors have a direct impact on your performance. As the race day approaches and the pressure to achieve a particular pace increases, it is more likely that you have set an unrealistic goal for yourself.
Instead, focus on what you can control. Strike a balance between anxiety and excitement, and by the time you reach the tapering period, ensure that you feel fully prepared for any circumstances within your control. While you cannot control the weather, you can certainly make efforts to be ready for it.
When someone asks if you will be ready on race day, make sure you can confidently answer “yes.” The question is whether you are prepared to give it your best effort on the day. If that is not the case, perhaps reconsider whether you should be standing on the starting line.