6 weeks to Berlin Marathon: How to win over 30km monsters?
So If you are going to meet these monsters again on your next marathon. What would you do? Run and simply befriend with them? Are there any other better ways to win over them?
6 weeks to Berlin Marathon: How to win over 30km monsters?
During your marathon, whether it is your first or your tenth. Have you met the 30 km monsters ? They normally wait for you around 30-35 km marked. They do not kill or harm you. All they do is simply just slow you down sometimes from running to walking by cramps or muscles fatigue.
I always meet with these monsters. Sometimes we get along really well and they let me go as fast as I want. Sometimes they stop me from running and make me walk. Am I still scared of them? Of course I am.
So If you are going to meet these monsters again on your next marathon.
What would you do? Run and simply befriend with them?
Are there any other better ways to win over them?
What I train ? (Training plan by Suthut Kanlayanakitti)
Mon: Rest
Tue: Easy run 6 km
Wed: 12 km speed run (3 x 2 km , 4 x 400 m)
Thu: 12 km mid long run
Fri: 12 km run ( 8 k tempo)
Sat: Long run 30 km
Sun: Easy run 8.5 km
Total 83 km
How I feel ?
It was two weeks in a row that I could went over 80 km/week. And yes it was a back to back of 30 km weekend long run. The first one I did it in nice and cool weather conditions at Copenhagen, Denmark in 2:54 hours. The second one I did it in hot and humid conditions at Bangkok, Thailand in 3:25 hours.
As you can see that I finished the latter 30 minutes slower than the first. Same distance and almost the same elevation gain but my performance was effected badly in hot and humid weather.
Look at the bright side, now I have two very different conditions of 30 km run with me. Whatever race day throw at me, I think I am ready and able to run through it.
Your take away messages
Yes you can win over the 30 km monsters by several ways. All of these are my suggestions
- Your preparation before the race: at least 12 -16 weeks of training and lots of 20 and 30 km long run
- Nutrition before and after training : lots of carbohydrate, protein, fruits and vegetables and real food
- Rest and recovery: at least 7-8 hours before training session and race day
- Know your race day nutrition plan: how many calories and how often you will have during the race?
- Run and learn: 42 km is a long distance and you can learn a lot from it. Use this chance to learn, adapt and grow.
At the end of the day, it is very simple. There is no monster at KM 30th. It just you , your limitation and the respect you gave to marathon distance.
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