Adjusting your body.

[dburg30]

While I was doing my run yesterday I started thinking about my upcoming marathon in October. At what point do you start training your body and brain for race day? What I mean is right now I like to get my long run started as early as possible, as early as 530, mostly to beat the heat that can happen during the summer. But when do I want to start trying to shift to a 730 start time which is when the marathon will be. To try to adjust my body functions to sync up when the marathon will be run? A couple of weeks before? A month? A couple of months?

 

[FireDancer]

While I was doing my run yesterday I started thinking about my upcoming marathon in October. At what point do you start training your body and brain for race day? What I mean is right now I like to get my long run started as early as possible, as early as 530, mostly to beat the heat that can happen during the summer. But when do I want to start trying to shift to a 730 start time which is when the marathon will be. To try to adjust my body functions to sync up when the marathon will be run? A couple of weeks before? A month? A couple of months?

I don't think you have to at all. I do pretty much all of my marathon training in the evening or at night. I did both of my 20 mile runs for the Disney full around midnight. Most years I don't do any runs in the morning other than races.

Since it is pretty much impossible to simulate all the difference between race mornings and training mornings I'd schedule a couple of halves during your marathon training (I have 3 scheduled during my current training plan) and use that to get your body ready for a morning race.

 

[BuckeyeBama]

2 hour time difference is inconsequential unless extreme temp differences are involved. Since the race is in October, when temps will be milder, it is probably wise for you to continue training earlier in the morning through the summer for milder temps. You do not need to train for extreme temps, so don't waste the energy. "Hot" training runs are much more difficult, and add no benefit unless you are training for a "hot" race.

 

[dburg30]

Awesome.. Just some of those questions that pop up from time to time. Figured those that had done some previous marathons could answer and you have!

 

[FFigawi]

"Hot" training runs are much more difficult, and add no benefit unless you are training for a "hot" race.

Well, that's not quite true. Training in the heat and then racing in cool conditions can actually improve your race time. The level of effort required to hit race pace in the heat is much higher than in cooler weather, making race pace on race day seem so much easier.

 

[BuckeyeBama]

Well, that's not quite true. Training in the heat and then racing in cool conditions can actually improve your race time. The level of effort required to hit race pace in the heat is much higher than in cooler weather, making race pace on race day seem so much easier.

Agreed, but the same can be accomplished with speed work or by running hills, with no risk of heat injury.

 

[DisneyRunnerGirl]

Columbus Full? I am doing that one Where are you doing your long training runs?

Will be my 2nd marathon. My first was the 20th Mickey in Jan.

 

[dburg30]

I live SE of Columbus and there is a nice 2 mile path called tall pines, part of the walnut woods metro park.. pretty much flat, couple of slight slopes. lots of shade. The 2.1 or so miles to some would get boring, but I look at it as perfect distance to be able to stop for water or fuel, or bathroom real quick and keep going. I love it.. Plus very close to my house.

ETA: Yes, Columbus full will be my first! I am heading to runfest this weekend to get a sneak peak at the medals and to meet the childrens champions for this years race!

 

[DisneyRunnerGirl]

I live SE of Columbus and there is a nice 2 mile path called tall pines, part of the walnut woods metro park.. pretty much flat, couple of slight slopes. lots of shade. The 2.1 or so miles to some would get boring, but I look at it as perfect distance to be able to stop for water or fuel, or bathroom real quick and keep going. I love it.. Plus very close to my house.

ETA: Yes, Columbus full will be my first! I am heading to runfest this weekend to get a sneak peak at the medals and to meet the childrens champions for this years race!

Cool - I am in Worthington and run the Olentangy Trail when I want flat and Highbanks for something a little more challenging.

I am trying to get to RunFest on Saturday too!

 

[dburg30]

I actually joined the frontrunner training group, and I will try to get to some of the runs, but it will have to be my off weeks, because with the galloway plan I am already to 13 miles. They are at 7 or 8 for the full and 5 or 6 for the half.. So even though I'm going to run the full I may do the 1/2 runs with the group. But I am expecting to be around 12:30 - 13mm and honestly not many people in that range.. lots of 10-11, but not too many 'slowpokes'.

 

[BuckeyeBama]

I actually joined the frontrunner training group, and I will try to get to some of the runs, but it will have to be my off weeks, because with the galloway plan I am already to 13 miles. They are at 7 or 8 for the full and 5 or 6 for the half.. So even though I'm going to run the full I may do the 1/2 runs with the group. But I am expecting to be around 12:30 - 13mm and honestly not many people in that range.. lots of 10-11, but not too many 'slowpokes'.

You are a runner. You are strong. Be proud of your accomplishments.

 

[dburg30]

Oh, I am, just wish there were more folks in my time. Joined the group to, well have a group. Nothing bad, love frontrunner. Wish there was a galloway group around. Have never heard back from the one here in c-bus, but it was only for a 1/2 anyway.

So, pretty much will be going it alone...

 

[fashionista311]

Agreed, but the same can be accomplished with speed work or by running hills, with no risk of heat injury.

If you are an experienced runner, running in the heat and dealing with it can be a good thing. Run enough races, and you're bound to get an unexpectedly hot race (boston 2012 anyone?) Plus, heat is all relative. Triathletes will start the marathon leg of an ironman race it's 90+ degrees out and race it. But you should definitely be an experienced runner and know your body and how to take care of yourself in the heat - I would never tell a new runner to go out and run for 2-3 hours in boiling temps

I say train when you can train. Life is busy, and most of us have a million and one other obligations to deal with during the day other than running. I've run at 7:30 pm, and then turned around and run again at 6 am the next morning, because those are the only times I'm able to squeeze it in

 

[FFigawi]

Agreed, but the same can be accomplished with speed work or by running hills, with no risk of heat injury.

Not exactly. Hills build up strength and endurance in your legs, which comes in handy at the end of the race. Speed work gets you used to running faster, which you need if you want to, well, run faster. Heat layers on top of either, both, or none of those and increases the amount of effort it takes to perform a given run (hills, speed work, tempo, easy, long, etc.). By training in the heat and then competing in the cold, you can expect to see an increase in performance of several percent.

As has been said, I'm in no way advocating that inexperienced runners go out and intentionally train in the heat. It's potentially dangerous for experienced runners too. For those of us who live in a hot climate, though, we don't have an option, and getting out there and doing it pays off when we travel someplace cool for our races.

 

[BuckeyeBama]

If you are an experienced runner, running in the heat and dealing with it can be a good thing. Run enough races, and you're bound to get an unexpectedly hot race (boston 2012 anyone?) Plus, heat is all relative. Triathletes will start the marathon leg of an ironman race it's 90+ degrees out and race it. But you should definitely be an experienced runner and know your body and how to take care of yourself in the heat - I would never tell a new runner to go out and run for 2-3 hours in boiling temps

I say train when you can train. Life is busy, and most of us have a million and one other obligations to deal with during the day other than running. I've run at 7:30 pm, and then turned around and run again at 6 am the next morning, because those are the only times I'm able to squeeze it in

Not exactly. Hills build up strength and endurance in your legs, which comes in handy at the end of the race. Speed work gets you used to running faster, which you need if you want to, well, run faster. Heat layers on top of either, both, or none of those and increases the amount of effort it takes to perform a given run (hills, speed work, tempo, easy, long, etc.). By training in the heat and then competing in the cold, you can expect to see an increase in performance of several percent.

As has been said, I'm in no way advocating that inexperienced runners go out and intentionally train in the heat. It's potentially dangerous for experienced runners too. For those of us who live in a hot climate, though, we don't have an option, and getting out there and doing it pays off when we travel someplace cool for our races.

I get it - I love "hot" runs, but I was raised in the South. I ran 17 miles this past Sunday with a "real feel" temp at about 90 (very high humidity). I ran with 64 oz of Gatorade in my camelback, drank every drop, and still lost 4 pounds of water weight. Running in the heat is dangerous if you don't know how to prepare. IMO - best to avoid it altogether if possible.

But the #1 building block for runners is hills. Want to get stronger and faster - run hills.

 

[Diskidatheart]

Below is a link to an article about running in the summer heat. It pretty much backs up everything said here.


http://beta.active.com/running/Arti...m?cmp=291&memberid=146171574&lyrisid=41985226