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🏃🏻♀️ An Interview with My Marathon Coach
🕑 Added 2023-11-06 12:14:06 +0000 UTCI asked coach Jon Fearne some questions about my training and his recommendations for all marathon runners in our community.
Enjoy the interview, and stay wild!
Eva
👇
What specific training strategies did you use to prepare me for an ultra-marathon of over 100 kilometres?
The main area we focused on was training for the actual effort, intensity, and zone that Eva would run on the marathon day. We first focused on heart rate. After we knew her maximal heart rate, we built her training zones.
We added some specific pole running sessions to help with the climbing and steep running conditions. With all the physical training we did, we also concentrated on mental strength and focus. There will be even more psychological focus as we go forward with endurance training.
We did a few strength sessions, including body weight, to build up for the stress the body would face during the ultra run. We also worked on full kit run sessions to ensure you were 100% happy with the kit and the weight you were carrying.
Can you share any specific race day strategies, mental techniques, or motivation tips that could help push through the most challenging moments of the ultra-marathon?
I want to share the text I actually sent you pre-race here:
"This week, you should steadily increase carb-focused foods to help build your energy stores. You can't just do this the day before; your body won't adjust it on time. Also, hydration all week is super essential for the body.
Try to stick to the plan and visualise yourself actually in the race while doing the training sessions.
Focus on having a good sleep all week. But don't stress if you sleep poorly the night before the race (this is natural). Your well-trained body will compensate for this.
On the morning of the race, get good calories in the tank and have a snack (banana or something) plus an energy drink to sip before the race starts.
Once the race is underway, your breakfast should give you 1-1.5 hours before needing more fuel. Once you start nutrition, keep to a pattern; if you eat/drink when you need it, it is too late. Go with little and often; prevention is better than cure. Try to get electrolytes in as much as possible to prevent pushing your body with only water.
Pace and effort: we are looking at the 120-140 bpm range to ensure you don't go too hard and burn out halfway.
This part is important: hold back on climbs and just walk. Go quicker downhill and be steady on flats. Your poles will be your friend on climbs, giving your legs a bit of a break.
If you take caffeine at any point, make sure you add in extra food, as caffeine makes you burn fuel quicker.
You can add a couple of recovery shakes in your kit bags to have at miles 21 and 53. Your body will need these vitamins and minerals so much.
Have a few everyday foods packed to help break up sweet energy products.
DON'T TRY ANYTHING NEW ON THE DAY!
What messages or words of encouragement would you like to convey to the runners and the broader running community, considering your unique perspective as a marathon training coach?
It is possible. You can do it. You will achieve it. Sign up early and make sure to give yourself time to prepare your body and mind. Be as consistent as you can. Our bodies learn patterns, so teach it the correct pattern, and it will do what you ask of it — running and completing ultra marathons.
If you have any specific questions for Jon, you can comment below, and I can ask him, or you can find him on Instagram @jon_endurance_coach.
Comments
there are I got something who will help me to survive two nights at top of the mountain to stay 'brave'.
Thanks for this much needed motivation!
