How to develop your Haile Gebreselassie Marathon game plan — and execute it.
The Haile Gebreselassie Marathon day will be here soon. You’ve been preparing for this very day for months, but before your 26.2-mile journey even begins, take a moment to step back and reflect on what you’ve already accomplished.
You probably are in the best shape of your life and have already run farther on training runs than you’ve ever run before. You’ve remained focused on this momentous goal of completing the HG Marathon for many months and you’ve sacrificed a lot to get to this point. Now is the time to see this marathon as a culmination of the hard work and commitment you’ve already invested.
The actual marathon itself will be a gift. Here’s how you can make it a relatively smooth journey to the finish.
KNOW YOUR COURSE
Hopefully, you will get a chance to look at the HG Marathon course once you arrive in Hawassa. It’s a good idea to get a handle on what the marathon course is like in order to map out your race day strategy. At the very least, go over parts of the course to get a good idea of the basic terrain, turns, key intersections, where the aid stations will be positioned and especially the final mile so there won’t be any surprises.
If at all possible, try to run the final three or four miles of the course. As you tire during the final miles of the marathon, having running this section will prove valuable. Also, the better you know the course, you’ll be better able to visualize and mentally rehearse your race.
Race day nutrition & hydration. One of the keys to having a good race is developing a good nutrition and hydration plan. This is essential for all marathoners, but especially so for first timers. By now, you should have practiced taking energy gels and sports drinks on several long runs and know what works for you--and what does not. Stick with what’s been road tested and works. Remember for the HG Marathon you will have to bring your energy gels with you as you won’t be able to purchase any in Hawassa. If you haven’t already formulated a plan, try this one:
• Race morning: Eat at least two hours before the race begins. Eat what you have eaten prior to every long run for the past several months. Stick to this breakfast on race morning and don’t try to introduce anything at all new. Also, drink water and sports drinks right up to the start. Even if you aren’t thirsty, force yourself to drink. Plan on getting 200-250 calories into your system before the gun goes off. Plan this into your race-morning preparation.
• During Race: In the first few miles, focus on hitting your split times and taking fluids at every aid station. After 30 minutes of running, plan to begin taking your first energy gels. Continue taking on these valuable carbohydrates on the same schedule you have practiced in other races and long runs.
If you don’t already know what works best, use this pattern: One energy gel packet every 30 minutes.
Wash it down with water. Walk through the water stops to ensure that you get everything you need.
• Post-Race: The more carbohydrates you eat right after the race, the quicker you will recover. This is especially true in the first 15 minutes after the finish. Food might not seem too appetizing right after you finish, but force yourself to eat. If your stomach is really upset, try a carbonated beverage to help relieve some of the gas or discomfort.
MENTAL ASPECTS
If you have never run a marathon, this may come as a shock: Marathoning is 90 percent mental. Of course, running a marathon takes plenty of training, but everyone’s trained hard for this. What separates marathoners who run well from those who don’t is how they handle the mental battle. Here are some useful tips to help you prepare for the mental side of the HG Marathon:
• Prepare to Succeed. You should have a race plan ready to be executed (if not, don’t worry, we’ll get to that) and have a reasonable idea of the pace that you want to run for the HG Marathon. You should be pretty sure of your current fitness in relation to your marathon goal and have trained extensively using your marathon goal pace. Remember that this is your marathon and although this probably won’t be a PR race, it will be on a unique course in a country with a storied history of distance running.
• Be Positive. Almost all marathoners develop self-doubts in the final week. Inevitably, negative thoughts creep into your psyche. The most effective strategy to allay your last-week fears is positive self-talk. Try this series of positive affirmations that work to ease your mental doubts. Also go back to your training log and look at all the workouts you’ve completed to remind yourself that you are ready for the marathon.
- I have no pressure on myself.
- I am going to enjoy this race.
- I will start conservatively.
- I am going to accomplish my goals.
- I have prepared to succeed and will finish strong.
• Have Fun: If the Haile Gebreselassie Marathon, is your first marathon, your main goal should be to enjoy it. Most marathoners think back to their first marathon as their favorite. Savor this experience. You will have plenty of other opportunities to run faster, but this is your only chance to run this race on this day. Don’t jeopardize this moment by getting caught up in the excitement early on and starting too quickly. Stick with the race plan through the first 20 miles and then expect to enjoy the last 10-K as you revel in your accomplishment. There is nothing better than this moment.
RACE PLAN
There are different philosophies about how to run a marathon, but it depends on what your marathon goal is. Even so, very few marathons go exactly according to plan so you set up three marathon goals that will allow you to be prepared for any possible scenario. The most effective method of running the marathon is to run as even splits as possible. That is, determine what your marathon goal pace is and stick with that pace from the very first mile. But that’s easier said than done. That’s why setting three goals, based upon your training, your coach’s advice and your strengths and weakness is the smart way to prepare.
• Set 3 Goals: Your three goals for the marathon should be a dream goal, realistic goal and a minimum goal. The dream goal is a time that is within the realm of possibility--if everything comes together perfectly on race day. Place a pace band for this dream goal time on the same wrist that you have your watch on. You can switch over to that pace band if it begins to become realistic in the race. But you shouldn’t develop your game plan around this time. The realistic goal is the time you have been training at in your marathon goal pace runs. Place a pace band with these splits on the wrist opposite your watch. This is the time that your race strategy is based on. The minimum goal is the time that you would be very disappointed if you did not accomplish. You don’t need a pace band for this.
• Start line: Recognize that you will not be your normal self on marathon day. You’ll be nervous, scattered and apprehensive. With this in mind, be sure the night before you organize and set out your race clothes and as many of the specifics you’ll need on marathon morning. Plan on getting to the starting line at least 15 minutes before the race begins. Seed yourself accordingly. It won’t be cold in Hawassa, but you might want to wear an extra T-shirt to the starting line and then toss it. Make sure your nutrition is safely secured on your shorts. Smile, relax and enjoy the calm before the race starts.
• Start slow, finish strong: There are few marathoners who reach the finish line and say, “Gee, I wish I had started out faster.” Starting the marathon too fast is the No. 1 reason why the final few miles can be difficult and painful. All your hard training over the last several months will be compromised if you choose to run 20-30 seconds per mile too fast for the first 10 miles. Resist the temptation to start too fast. It is absolutely essential that you not go out too fast in the first half of the race. Instead, plan on running the first 10 miles at your marathon goal pace or five seconds per mile slower than the MGP.
• The marathon begins at 10 miles: After 10 miles, you should lock into your marathon goal pace. If you’re a minute ahead of it or behind it, don’t worry. There’s still plenty of time left. At this point of the race, you should be feeling awesome. Even so, you should avoid speeding up and running faster than marathon goal pace between 10 and 18 miles.
Remain on pace. If you’ve been able to hold the pace easily until 18 miles and still feel great, you can pick it up by five seconds per mile. From 18 miles to the finish, the key is being able to focus, remain and keep moving forward. At 20 miles, try to remain relaxed and moving forward. If you need to walk, that’s OK. The last few miles of any marathon can be difficult, but expect that you won’t be feeling great. Consciously make an effort to relax your face, neck, shoulders and arms. As your body falters in the last couple of miles, it is essential to keep a positive mental outlook and maintain your running form until the finish line.
POST RACE
Take the time to enjoy your accomplishment and thank those who helped you make it to the finish line. Congratulations. You made it. You finished the first Haile Gebreselassie Marathon.
- Article written by Wish