LARR Member Newsletter: Week 14

COACH DAVID'S TIP: MARATHON RACE PACE (MRP)

As we get deeper into marathon training, and we have developed a good base, we start adding more time at Marathon Race Pace (MRP). This builds endurance and mental toughness needed for race day, and lets you experience how your fueling, hydration, and recovery needs change.

As you play with MRP, here are some things to keep in mind:

MRP is determined by where you are, not where you think you should be. Plug a recent short distance race or time trial into a pace calculator to determine your target marathon pace – it’s not perfect but it’s a good guide. If you are very comfortable in your LARR pace group, you may want to experiment with a faster group.

Use MRP for shorter workouts or as part of a workout, not for your longest run of the week. Increasing intensity + volume at the same time can lead to injury so only add this pace for a smaller percentage of your weekly workouts. Remember, you develop the same physiological changes at MRP as you do at Easy Pace, but less risk of injury. But you do need to get the feel of MRP for race day. Maintain the same intensity or feel (not pace) up and down.

Focus on training nutrition and hydration. You’ll burn fuel faster at race pace and sweat more. This is a great time to test energy gels, drinks, and snacks you plan to use on race day. Calculate how to get in 50 or even 60 grams of carbohydrates per hour. GU which will be on the course in two locations, has 22 to 23 grams. If you feel sick, you are probably taking too much for you. Now is your chance to test different types of carbs.

Keep a check on your form. As we speed up, we tend to tense up. Keep your body relaxed while staying straight and tall. Swing your arms at your sides (towards but not across your center).

While pushing yourself at race pace is important, be sure to listen to your body. If you're feeling fatigued, stressed, or sick, adjust your pace or take rest days.

Add time for stretching after your workout. Note that you may be sore 24-72 hours after a hard training – this is called DOMS (Delayed Onset Muscle Soreness) and is a common result of harder training.

By integrating race pace running effectively into your training, you’ll develop the physical and psychological readiness to tackle the marathon distance confidently.

Have an inspired workout!

David Levine
LARR Head Coach