Here in #AKGalway we have our own take on the infamous 'marathon wall'.
If you have trained properly, put in the miles, allowed for proper recovery and prepared correctly for race day you can avoid that dreaded wall. "Hitting the wall", basically, is the onset of glycogen depletion in the body. That's the scientifically accurate description. Glycogen is a variety of glucose that the body stores to produce energy. Think of it as the fuel for your body's engine. Your muscles need it, and your brain thrives on it. Unfortunately, there is a limited supply of glycogen that your muscles and liver can stockpile -- about 2,000 calories to be exact. At 100cal per mile, 20 miles is where the body's fuel tank is empty!
Our Marathon Wall is actually some of the key items that you are likely to need in the build up of your marathon training program in order to avoid The Wall. Consider it a pin board with suggestions & reminders on it.
Assuming you have your training plan sorted, the number one item is footwear. I won't dwell on it, you know that it is, and you know how seriously #AmphibianKing take their footwear and how important it is that these are correct for you.
One piece of advice:
DO NOT leave it until the week before the event to realise that your shoes are shot!!
It's now about 7/8 weeks from the key autumn events so it's a good time to start rotating a new pair of shoes into use. The average user should expect around 500miles from a pair of shoes, you will easily cover this in a marathon training program so don't get caught out with dead shoes.
get your apparel choice right. There is nothing worse than running gear that is uncomfortable. Apart from the chaffing issues with seams and stitching, cheap fabrics just don't afford the right protection for your skin from both body sweat and UV light. You will be putting your gear through hours and hours of hard work so do not cut corners with this!
To get you through all-weather, get yourself a decent, breathable, lightweight, water repellent outer jacket or top. A long sleeve top (you can push the sleeves up to make it short sleeved!) and shorts or tights (long, 3/4 or short length to your preference). After that extra T-shirts, shorts, arm warmers, hats, gloves are all optional, I think necessary accessories, but optional.
How do you GU yours?
Time to Accelerade your performance and clear the PowerBar!
Agave loads of advice on nutrition on a daily basis to athletes and there is always a 2ndSurge of interest coming up to marathon time.
Nutrition is such an individual thing, you just have to experiment with it and find out what is best for you. There is no other way about it, trial and error with different products and flavours is vital. You won't race without fuel and you have to try in training.
Recovery is important too, and if you lead a busy life a recovery drink is a great way to kickstart the repair process leaving you ready for the next session.
Joining the dots between clothing and nutrition is the term Recovery.
Recovery clothing is NOT Compression wear. The use of the word 'Compression' has invaded sports wear to the point of confusing the point. A tight top is not a Compression Top even if it says so on the box. Using 'Compression' tends to overvalue what is otherwise just a cheap baselayer, designed to keep you warm and comfortable.
Proper compression wear for example, Orca's Kila tight: "is an ideal multi-activity garment that has been scientifically proven to provide optimum levels of active and graduated compression. A unique double thickness panel of Orca’s Killaskn Kompress fabric is used in the calf area to provide graduated compression, helping to increase circulation and push blood back towards the heart. The high denier, circular knit fabric has superior stretch recovery and has been constructed in body contoured panels to provide active compression, helping reduce muscle fatigue and improve performance. The Full Tight is moisture wicking and has a comfortable double front seam and elastic waistband, and features an internal pocket and reflective logos for low light visibility."
The underlined portion is the functional part of the garment and why they are worth the money that they are.
Cheap imitations are just that, imitations.
CompresSport Full leg recovery stockings are THE BUSINESS for recovery
Good socks & glide are two important accessories that no marathon runner should ever be without, ever! You will regret the day you forget your glide!
Coming closer to the day we will do a marathon preparation guide with a checklist of everything you'll need for the day itself.
- The Art - And Science - of Marathon Pacing (bloguvib.wordpress.com)
- Words of advice for runners (runnerunleashed.com)
- Tips to Running Your First Marathon! (snapfitnessindia.wordpress.com)