One of the most enjoyable aspects of coaching to me is helping athletes work on event strategies.
That may be making it to the start line in the best condition possible, right up to pushing the boundaries and bring the mind and body right to the fringe of what's possible.

Although my elite days of competition are behind me, I still like to challenge myself and continually learn about what we can do with our bodies. No matter what we have to work with, I feel there's always a way to get the most of yourself if that's your thing.

Those who know me well will know I generally like to live on the edge of trying to see what I can do rather than what I'm unable to do. After all, how do we know what we're unable to do unless we try it?

All of that said, I took part in the Amsterdam marathon at the weekend to do all of the above.
It's always been an ambition to run a marathon, not to finish, but rather to run it in 3 hours. I'll explain now, my only running background comes from school sports many moons ago, so to pick a number out of the sky like that took some serious calculations and reality checks.

This is where the fun comes in. Some of you reading this will know we plan strategies to attempt to get things just right on race or event day.
I'm quite adamant in making it clear, in order to hit the goal you're aiming for, stick to the plan and trust it.
Usually that works well, of course there are anomalies as there are in any aspect of life, but most times we get it right.

So let me break things down, I want to try to make this relevant to as many as I can.
I've experienced many Athletes with all sorts of ambitions, sky high to easily achievable, so hopefully this will fit in most cases.

From the get go, one of my post cycle racing goals was to do a marathon, as I said above, not just do one, but do it in 3 hours by the time I was 50, again living on the fringe, I'm nearly 51.
For one thing and another, I never really attempted this until this year, so event found in a nice city, entry done and that's it, committed and I'm definitely going, no turning back.

Next up, was building the running so I could actually run the distance. I was comfortably running 30km, no after effects, and done consistently. Done.
You'll be ale to read the aspects that work for me, and others I'd change as I go.
Regarding long runs. Number one for me here is having a training partner. I have a great friend and training partner who will endure whatever we plan each week with never a complaint, only a smile.
Doing those long days alone are one of the most motivational sapping things about the whole process, so find a running partner. Either that or find a lot of good playlists.

Build speed progressively and set interval sessions.
Rather than just running aimlessly, break it up. Intervals are so good for using your time wisely. If you struggle with that, there are people who can help. Shameless plug.

Work out how to fuel well and products that work for you. If the next level gel or energy bar leaves you in stitches with stomach cramp, don't use it.
Experiment with different foods and drinks. Just because a product works for almost everyone you speak to doesn't mean it will for you.
I'll admit to making a huge schoolboy error on this earlier this year. A reminder to me to never ever try products you have not tried in training many times!

Simple brief points done, onto the data.

For me, I'd worked out with testing and science exactly what pace and how much fuel per hour I needed to do a 3 hour marathon. Now to do it, I was right on the limit of my physical capabilities. Straying off that mark even by a slight amount meant I would struggle to even finish, never mind hit 3 hours.
Now remember what you read above. I like to push things right to he limit and test what's possible. I've never run a marathon for a set time, so even when science told me what was possible, my inner uncontainable self went for the primitive all in approach.
I must say, I would never prescribe this to any of my clients, very much a do as I suggest rather than do kind of story. What I'm trying to make clear is how easy it is to stray from the best planned strategy and what the end result usually gives you. You're getting where this is going by now I'm sure.

So data, here we go. In order to run a 3 hour marathon In needed an average pace of 4:15 per km. In training I was doing that quite comfortably.
Fuelling I needed 50g carbs per hour, again in training I could do that. At that pace I would combust 143 g per hour. My numbers all added up leaving me with enough in reserve to know I wouldn't run out of fuel at that pace.
Just a little too fast and I was dancing with danger.

The way the race is penned is the pros in the first pen, off they go, then the pen with the 3 hour pacer next up who had a 2 minute head start on us.
10km in and I've caught the 3 hour pacer after running at slightly over 4 minute per km pace. Already roughly 12 seconds per km too fast. Danger danger!

Of course I ignored that and thought, I've now got 2 minutes in hand if I stick with the pacer who was now running at a constant pace of 4:06. Again far too fast. Did I drop back yet? Nope, that's it now, all in, and let's see where this ends up.
Half marathon marker and feeling decent, but still knowing this is madness with 90% of me saying slow down. It's amazing how strong that 10% can be.

5km further and people are just grinding to a halt from the group as we're still going at 4:06-07 pace. Again, not a 3 hour marathon pace.
I still feel ok, but getting a few warnings from the legs now, little twinges which I don't normally get.
Suddenly we hit 30km and my legs have just turned to some broken robotic appendages which no longer work fluidly. That was it, not getting it back, not even easing back and taking a bit of pace off.

The resources had been used, glycogen stores gone, no real fuel for the muscles to use at that pace, muscle ache was rapidly coming in to the point where it was a struggle to even walk.
Only the best part of 11km to go, the longest 11km I've done!

I ended with a 3:20 which is still a PB for me, and quite honestly I'm quite happy I pushed the limits.
I know that's not my last marathon, but I've proven the science behind the preparation and know my capabilities for the event.
In fact, even the whole 3 hour thing really is irrelevant. Why do we put these timed limiters in front of ourselves?
If not hitting a time is going to make you unhappy with your performance, maybe think deeper and find the reason you do what you do. What is it about your sport that makes you happy or gives you a sense of satisfaction?

Although I like the unknown limits for me, I have learned over the years to be satisfied with a performance even when it hasn't reached the exact goal I've put in front of myself.
I've got personal moments about the whole process of doing the 3 hour marathon that make me smile, most of which weren't on race day, but they don't need to be.

The moral of the story, well far be it for me to say what you take away from that.
I'm sure you'll all find little snippets which relate.

Tags: Event, Running, marathon, Sport