Essential Marathon Fueling Tips
Boston Qualifier, 11 Weeks To Go
Welcome to Week 11 of my journey as I train for the Boston Qualifier Marathon. Today, I'll dive into my current training status and share some crucial race fueling tips, including carbo-loading advice.
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Training Progress
As for training, last week featured a successful 12-mile long run at a 10-minute per mile pace, precisely hitting my target. The run was smooth and enjoyable. Throughout the week, I stayed active by running, skiing, and even hauling some dirt. This weekend, I’m looking forward to a 20k race, which I’ve participated in a few times over the years as part of my marathon training prep. This flat 5k loop course is perfect for marathon training, allowing me to aim for my goal marathon pace of around nine minutes per mile. It's not about setting personal records but about maintaining pace and feeling comfortable with it. I'll update you on how it goes next week!
Mastering Race Fueling
With 10 to 12 weeks before the marathon, now is the perfect time to hone your race fueling strategy. Everyone works differently when it comes to what suits them best—be it gels, sports drinks, gummies, or even solid food. The first thing you should do, is find out what gels and sport drink your target race is providing. Over the next several weeks, experiment with those fuels or try some other options during long runs to find your ideal fueling method.
Pre-Race Preparations
Before race day, hydration is key. Begin your fluid intake a few days prior to ensure you start fully hydrated.
What about Carb Loading?
I find runners fall into two different camps. Runners who are Carb Dependent and those that are Fat Adapted. If you are Fat Adapted, carb loading is not needed. Should you be carb-dependent, some carb loading may be worthwhile. Avoid anything extreme, and don’t make drastic changes to your diet the night before the race. For all runners, opt for familiar meals that won't cause any morning discomfort. Each weekend, test different meals before long runs to determine what leaves you feeling the best for your race-start.
Race Day Fueling Strategy
Race morning is crucial. Eat three hours before the race if you choose to, as this helps prevent digestive distress during the run.
Aim for 200 to 400 calories, but prioritize sleep over waking up too early just to eat.
Two hours before starting, drink a couple of bottles of water to stay hydrated.
If you are still hungry, feel free to have a gel or sports drink 5 to 10 minutes before the race for an extra energy boost.
Throughout the race, follow your fueling plan based on your long-run trainings.
After the first hour, aim for 120 to 180 calories per hour using gels, sports drinks, or a combo of both. For gels, that means eating a gel every 30 to 45 minutes. Try different intervals on your weekly long training runs to see what works for you.
This way, when you reach those 18 - 20 mile training sessions, your body will be accustomed to your tried-and-tested fueling strategy. By testing and adjusting, you'll find a plan that works best for you, ensuring your body is fueled right to cross that finish line.
-- Keep pushing, keep practicing, and happy running! I’ll catch you next week with more updates.