Marathon Weekend 2016

[FFigawi]

Completed the Detroit Marathon today and besides a sore knee am very happy with the effort and got a PR! I think it is time to look at a new shoe. My local running shoe store holds an injury clinic where they look at your gait, work on it and make sure you are in the right shoe. I think I am going to check this out. Knee soreness is a new thing for me. Seems like if it is not one thing it is another! Very stoked about the PR though! Time to rest a few days and then jump into Dopey training.

Where is your knee sore? It could be related to an ITB issue. Proper shoes can help a little with that, as will strengthening and stretching exercies.

 

[DopeyBadger]

I'll take you up on it. I weigh 192lb, goal of 1:59 for the full (but for now let's just say 3:45), VO2max is 50.0

So, first according to the calculator a VO2max of 50 is equivalent to a vVO2 of 9.68mph or a 6:20 pace. This means a desired goal of a 3:45 marathon pace (8:35) is 72.2% of your VO2max. Most marathon runners are somewhere between 60%-70% (for you 10:20 min/mile to 8:52 min/mile) but elite runners can take the percentage as high as 85%. So a 3:45 pace is towards the upper end of normal for your current fitness level, although it is definitely doable with good running economy/mechanics.

Over the entirety of the marathon you will burn an estimated 3682.5 kcals. Given your pace is 72.2% VO2max, it is estimated that 2474.6 kcals of the 3682.5 total calories burned will come from glucose. Assuming an average male leg muscle mass of 18.3kg (20% of your body weight), you have 1466.2 calories of glucose stored in your leg muscles. This means without tapping into any other source you will have a deficit of 1008.4 calories of glucose. The average person can take an additional 100 kcals of glucose from the liver without putting the body in danger, thus your final deficit total is 908.4 calories.

This means that either through a carb loading schedule prior to the race, or a nutrition plan during the race you need to consume an extra 908 calories to complete the marathon without hitting the wall at the pace you desire (3:45 marathon) given your current fitness level. This breaks down to 242.3 calories per hour if you decided to only use a nutrition plan during the race.

The other key is total carbohydrates in g weight. Purely based on your weight, you would need to consume between 61.1 and 87.3 carbohydrates per hour to push past the wall if you were to do no carbohydrate loading prior to the race. Research shows the human body limit is around 90g of carbohydrates in good conditions (not too hot or humid). So you're upper limit is on the threshold for the capability of the human body to consume that much without starting to cause GI issues. For every 2 g carbohydrates consumed you need to drink at least one ounce of water. Thus, for the duration of your marathon (3:45), you would need to consume 327.3 g carbohydrates and 163.7 ounces of water. If the conditions are worse (hot/humid), you may need to consume more water. Research has shown that consuming carbohydrates in two different forms increases the body's ability to absorb them. Thus, some combination of any two of glucose, fructose, sucrose, maltodrextin, etc. will allow the body to absorb a slightly higher amount than a single carbohydrate source.

Given all of this information, it would appear you would likely need to do some combination of a carb loading plan prior to the race and carb consumption during the race. Hope this helps and let me know if you have any other questions.

 

[LSUlakes]

Had a very interesting weekend. The long version can be found on my journal page (linked in my signature line). The short version is I had a accident on my bike Saturday morning which resulted in a few bruises, cuts, and broken bike. Saw the Tigers play the Gators Saturday night. Slept for 4-5 hours (Good practice for Disney) and ran a half Sunday with a finish time of 1:39:28. A new PR by 2+ minutes. That time puts me close to my goal finish/projected finish time for Disney Marathon, but I still have some work to get done. I am still very happy to get below 1:40 at that distance and feeling positive moving forward.

 

[BuckeyeBama]

Given all of this information, it would appear you would likely need to do some combination of a carb loading plan prior to the race and carb consumption during the race. Hope this helps and let me know if you have any other questions.

First, Thank you - this post is awesome and exactly how I calculate my in-race carb requirements for marathons. Everyone should understand their fueling requirements for marathons. Most people who bonk do so because they do not fuel adequately.

Carb loading allows a person to increase their glycogen stored by as much as 90% of normal. It really does work - but the key is to only use complex carbs when carb loading. Complex carbs can and will be stored in muscle tissue as glycogen, but fructose will not. Given the high use of corn syrup (fructose) in most sweets, this needs to be taken into account.

Elite runners do not have to fuel during a marathon because they carb load. Carb loading isn't enough for most of the rest of us, but it still makes a huge difference. Try consuming 300 calories/hr. in simple carbs for 4-5 hours. It gets unpleasant toward the end of the race.

 

[opusone]

...ran a half Sunday with a finish time of 1:39:28. A new PR by 2+ minutes.

Congrats! For celebration now, you definitely deserve to update your half marathon PR in your signature block.

 

[RunDisneyDad]

ran a half Sunday with a finish time of 1:39:28. A new PR by 2+ minutes.

Congrats and cool journal!

 

[IamTrike]

Had a very interesting weekend. The long version can be found on my journal page (linked in my signature line). The short version is I had a accident on my bike Saturday morning which resulted in a few bruises, cuts, and broken bike. Saw the Tigers play the Gators Saturday night. Slept for 4-5 hours (Good practice for Disney) and ran a half Sunday with a finish time of 1:39:28. A new PR by 2+ minutes. That time puts me close to my goal finish/projected finish time for Disney Marathon, but I still have some work to get done. I am still very happy to get below 1:40 at that distance and feeling positive moving forward.

Wow sounds like a crazy weekend. The PR is great, but I'd suggest not including a bike crash as part of your tapering strategy in the future. I'm glad you weren't hurt.

 

[RunDisneyDad]

The PR is great, but I'd suggest not including a bike crash as part of your tapering strategy in the future. I'm glad you weren't hurt.

You should read his journal post from Oct.12...apparently while doing one of his long runs he witnessed a girl crashing her bike into a lake... @LSUlakes I'm thinking you should stay away from bikes. Good stuff.

 

[MinnieMarathoner]

Had a very interesting weekend. The long version can be found on my journal page (linked in my signature line). The short version is I had a accident on my bike Saturday morning which resulted in a few bruises, cuts, and broken bike. Saw the Tigers play the Gators Saturday night. Slept for 4-5 hours (Good practice for Disney) and ran a half Sunday with a finish time of 1:39:28. A new PR by 2+ minutes. That time puts me close to my goal finish/projected finish time for Disney Marathon, but I still have some work to get done. I am still very happy to get below 1:40 at that distance and feeling positive moving forward.

Congrats on the PR!

 

[MinnieMarathoner]

I just saw on the DVC boards that Soarin is going down for refurb Jan 4th. I'm used to splash being down during marathon weekend, but no soarin will be a bummer.

That sucks. I'm glad our family doesn't have plans to go to Epcot this trip.

 

[Kathymford]

So the Avenger's bibs are up, people are so sneaking at finding these things before RunDisney releases them, but I'm waiting impatiently for the corrals to see my placement. Surprisingly, I have a pretty low bib number, so either the majority of people are doing the Challenge, or the corrals are huge. Based on last year's numbers, I would be in corral C, which had a <2.10 time. And that is so not me. HA. Still haven't seen the course. Maybe I'll try and search that site again.

 

[LSUlakes]

Congrats! For celebration now, you definitely deserve to update your half marathon PR in your signature block.

I had almost forgot about that. Made the change and in the process realized that in my journal post I said I ran a 1:29:28. LOL Had to make that edit as well. Thanks for the reminder.

Wow sounds like a crazy weekend. The PR is great, but I'd suggest not including a bike crash as part of your tapering strategy in the future. I'm glad you weren't hurt.

Thanks! If crashing the bike = a PR, I would have to think about it. Joking aside, it could have been much worse if I would have made it to the large overpass and been riding down it at 25+ MPH. I think a trip to ER would have resulted.

You should read his journal post from Oct.12...apparently while doing one of his long runs he witnessed a girl crashing her bike into a lake... @LSUlakes I'm thinking you should stay away from bikes. Good stuff.

My friend suggested it was karma from that weekend. I told him his view was flawed since I helped her and her bike out of the lake. For the time being the bike is out of commission until I get some time off to get it repaired.

Congrats on the PR!

Thank you!

 

[DopeyBadger]

I'll take you up on it. I weigh 192lb, goal of 1:59 for the full (but for now let's just say 3:45), VO2max is 50.0

Missed one last thing in my other post about this. Your 908.4 glucose calories deficit based on fitness level and desired pace is 60.6 grams of carbohydrates per hour (every 1 gram of carbs is 4 calories).

 

[DopeyBadger]

What are everyone's training plans and goals for marathon weekend?

I'm using the Hansons Advanced plan. My Dopey goal is under 7:00 hours and to finish in the top 500. My mother's goal is a 2:05 half-marathon. My wife's goal is to finish the half marathon with a smile. Lastly, my daughter's goal is to break Florence Griffith-Joyner's 100m WR (10.49 sec) in the Kids Dash.

 

[CamColt]

What are everyone's training plans and goals for marathon weekend?

I'm using the Hansons Advanced plan. My Dopey goal is under 7:00 hours and to finish in the top 500. My mother's goal is a 2:05 half-marathon. My wife's goal is to finish the half marathon with a smile. Lastly, my daughter's goal is to break Florence Griffith-Joyner's 100m WR (10.49 sec) in the Kids Dash.

Sounds like great goals! I'm just hoping to finish the full and not feel like death...or at least to be able to enjoy the cruise afterwards. At this point I've never done more than a half, but after I get through the Wine & Dine in a few weeks then I plan to start upping my mileage to see what I can actually do. I expect I will be doing a lot of walking along with my running on race day.

 

[BuckeyeBama]

My goal is to get as many character pictures as I can and have a blast!

 

[Waiting2goback]

Had a very interesting weekend. The long version can be found on my journal page (linked in my signature line). The short version is I had a accident on my bike Saturday morning which resulted in a few bruises, cuts, and broken bike. Saw the Tigers play the Gators Saturday night. Slept for 4-5 hours (Good practice for Disney) and ran a half Sunday with a finish time of 1:39:28. A new PR by 2+ minutes. That time puts me close to my goal finish/projected finish time for Disney Marathon, but I still have some work to get done. I am still very happy to get below 1:40 at that distance and feeling positive moving forward.

That's an awesome time Congrats. Good thing you thing you weren't injured.

My goal is to finish, have as much fun as possible, and be in as little pain as I can so I can enjoy the parks.

 

[LSUlakes]

What are everyone's training plans and goals for marathon weekend?

I'm using the Hansons Advanced plan. My Dopey goal is under 7:00 hours and to finish in the top 500. My mother's goal is a 2:05 half-marathon. My wife's goal is to finish the half marathon with a smile. Lastly, my daughter's goal is to break Florence Griffith-Joyner's 100m WR (10.49 sec) in the Kids Dash.

Training plan is Pfitz 18/55
Goal for marathon is 3:25-3:29:59

 

[Kathymford]

My goal is to get my half under 3 hours, if I'm unable to accomplish that at Avengers in a month.

 

[derekleigh]

What are everyone's training plans and goals for marathon weekend?

I'm using the Hansons Advanced plan. My Dopey goal is under 7:00 hours and to finish in the top 500. My mother's goal is a 2:05 half-marathon. My wife's goal is to finish the half marathon with a smile. Lastly, my daughter's goal is to break Florence Griffith-Joyner's 100m WR (10.49 sec) in the Kids Dash.

Sounds like your party is good to go!

My wife just wants to finish the half feeling good(this will be her 2nd half). In an ideal world, I'd like to run my half in a sub-1:50. I ran an awesome 10-miler this past Saturday at a 8:34 pace using only one GU and about 12 oz of water. I knew I could have kept the pace for longer or maybe even faster if I had had more fuel.

However, knowing how congested rD races can be, it will prove to be very difficult. But if I could get a sub-1:55, it'd be a PR for me.