A flat course might seem less challenging, but its lack of variation means you’ll be using the same muscles the whole race. You need to prepare for this.
1- You should line up two miles behind your true speed
In most races, people who normally run a 9 minute mile will often line up in the 9 minute mile section designated for runners of that pace. However, not everyone lines up in the correct spot. This creates kind of a mess for someone very concerned about their time. What’s happening is the people who lined up in the 9 minute mile section are really running a 10/11 minute mile. This in turn causes the people running a true 9 minute mile to have to cut & weave around these people running a slower pace. It literally turns into a brick wall and often results in injury. This happens so often & it really doesn’t matter if you are in 7 minute class or a 14 minute class. This is why I strongly advise you to line up in the section 2 minute miles behind so that after the first quarter mile, after the crowd is somewhat more diluted, you can run a visioned path and not loose as much time in all the traffic & chaos.
Stick to your plan when training for a long race—it isn’t like cramming for a test. That is, doing more miles than you’re used to in the last few weeks will hurt–not help–your race.
Even if you’re feeling great, don’t up the ante and increase your training. This is the time when many runners have been at it for two months or more and are becoming used to a certain level of training. Draw strength from the hard work you’ve put in. Have confidence in what you’ve been doing. From here on out, you’re just maintaining your fitness.
Four or five days before the race, do a two mile run at your planned 10 mile pace in your Broad Street Run outfit and shoes. Picture yourself on the Broad Street running strong and relaxed. Besides boosting your confidence, this run will provide one last little bit of conditioning and will help you lock in to race pace on run day.
Run the first two to three miles 10 to 15 seconds per mile slower than goal pace. This preserves precious glycogen stores for later in the race so you can finish strong. When Catherine Ndereba set a world record at the 2001 Chicago Marathon, she eased into things by running the first 5-K at just over 5:40-per-mile pace, and went on to average just under 5:20 per mile for the race.
Take sports drink at the first aid station and every one after. Taking in carbohydrates and fluid early will help postpone or prevent serious dehydration or carbohydrate depletion later, so you’ll be a lot more likely to maintain your pace. “During prolonged exercise, our thirst mechanism doesn’t keep up with our actual needs,” says Girard Eberle. “Then, as you become dehydrated, less oxygen and fuel is delivered to working muscles, and you run slower.”
For example, focus on a runner who is 50 yards ahead of you, pass her, then move on to your next victim. Wells, who took the lead in her National Championship victory at the 25th mile, says, “It’s an incredible boost to pass people in the last 2 miles. Sure, you’re hurting, but think how bad they feel!”
By: Michael Angelina