by Coach Brendon

One of the things that makes a huge difference to your performance during long distance running events is experience gained by actually participating in long distance events - things like pacing, wearing the right shoes and drinking enough do not always happen optimally for inexperienced participants. Race Day - it's either a good day or a day when you learn something for the future!

So what are the options you can employ to speed this process up? Firstly, you can do events and gain experience, which in my opinion is necessary to really nail an event down, and that's one of the reasons why you don't see many young athletes winning marathons. The second thing you can do is gain knowledge by picking the brains of experienced competitors and coaches, which is also a good idea in my opinion! They have been there, done that and made all the mistakes before! Thirdly, you can make a plan, do the race and analyze your event. By doing this, combined with the first two above, you will put yourself on the fast track to consistently good performances.

Making a Race Plan

I have previously looked at Marathon Tactics (see the original article here) but just to recap, let's take a brief look at some of the things to include in your plan.

Here is a list of some of the things I would include:

• Planned splits / heart rate ranges for each part of the race
• Try and include a couple of very early splits for Marathons and ½ Marathons - 1km and 2km are good. If you run the first 1km too hard you know before you have done any real damage and can correct for the second 2km. Ensure you check out where the 1km and 2km marks are on the course before the event. For help setting your pace see the Marathon Pace Chart article here
• Work out a strategy for your race fluid and nutrition. Trial this part of the plan in a couple of long runs prior to your event just to make sure it works.
• Drive or run the course and note the following: Any road curves that you need to run the shortest line; Where the aid stations are going to be; Any cambered sections and/or rough surfaces to avoid running on; Where the aid stations are and the order of supply (i.e. Water, Coke, Sports Drink); Where the hills are and make a plan to handle these

Write down your plan, discuss it with experienced athletes or coaches and modify if needed.

OK, so now the easy bit - go and do the race and use your plan, but don't be tied to it, you need to still think on your feet! The unexpected can and does still happen.

Analysing Your Race

Once the event is completed you should then review how the event went, compare with your plan where possible and work out what you would do next time (either the same or differently). You can then review the info before your next race. Make sure you get the review written down as soon as possible so that you don't forget; it's amazing how quickly you can forget what happened in an event! The sooner you do this the more accurate the information. Also, it's helpful if you review the post race sheet BEFORE the next race to help prime you about what you need to remember!

This is where taking splits and recording heart rates becomes valuable. It is often easy to see where free time can be made in your next event. For example, say that you do a 1/2 Marathon and go 50min for the first 1/2 and 60min for the second, making a total time of 110min. It is therefore probable that going 53min out will give a time close to 106 without getting fitter. Taking no splits means there is no information on which to set your next race plan splits.

Additionally, you can analyze your race to potentially tell you what you need to work on in training. Race Analysis is the easiest and most telling testing you can do.

Here are some examples of how to use a race analysis to improve your training:

• Struggled in the last few km due to tired legs: you may need to look at becoming more accustomed to keeping moving when tired. You need to consider more long runs, adding some hills or maybe increasing total weekly volume. If you are unable to do any of these you need to change your race plan to go out a bit slower!
• Lost a lot of weight from sweating and slowed down: you need to practice your race nutrition in training. Add notes to this effect to several key longer sessions in your next training plan.
• Went too hard at the start: then you need to practice running at your desired average speed.
• Got tight hamstrings in the later part of the run: add stretching!

Remember: Training Plan => Training => Race Plan => Race => Race Analysis => New Training Plan, New Race Plan => Faster/Easier Race

Below is a suggested chart for Marathon Race Analysis

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