The period leading up to a marathon for me is about fine-tuning; keeping the engine running without overdoing anything. The rule of thumb is that you can almost only do too much, but people are very different and I think you need to find out what works for you. Each period is also unique, it's never the same lead-up to each race, and therefore I believe it's important to be flexible in your preparations.
My period towards the Berlin Marathon was different than I would normally do it, affected by CPH Half 2 weeks before.
Saturday, 6 days after the race in Copenhagen and 8 days before Berlin I ran 4*4km. Had a simple workout Thursday before, where there was still fatigue in the body, but felt already fresher Saturday morning during the warm-up. I started at pace 3.05 for the first 4km and then the plan was to progressively decrease to 3.02 (planned race pace). I had my coach, Henrik Gehlert, with me on a bike and we measured lactate, feeling (recorded by RPE) and pulse during each break to monitor that I was fresh enough and recovered from the half marathon, so this training would not be too hard.
In other words, we tried to hit an appropriate stimulus: Keep the engine running, without overdoing anything. Not too high stimulus, not too low. Already after the first repetition, the feeling was good, a quick prick in the finger and the lactate showed 2.2mmol, if the lactate had been higher it would have been too hard. I knew it would be a fine session and I could increase to 3.02. From there, the focus was on fueling (energy and fluid intake) and getting a fine last session in the books.
The week up to the marathon
Sunday – 2 hours easy run, fueling along the way. Very light intensity. Monday two easy runs and Tuesday last training session.
I ran in the morning 2*2km at marathon pace and 3*1km at hm pace. – That training, I always find bad. I feel heavy, unenthusiastic and think it's going to feel hard at that pace for the full distance. I just think you have to accept it. I like to run that training on gravel, it gives me a feeling that it will be different when I hit the asphalt, as it is typically heavier to run on gravel than asphalt.
Wednesday, Thursday, and Friday are totally easy 30-60min, only one run per day and Thursday some 1min sprints to keep the engine running. Otherwise, relaxation in between, eat well, relax well and sleep well.
After an early run Friday, I started my carboload and the journey to Berlin. We drove with frequent stops to stretch legs and took a walk upon arrival forto avoid stiff legs. Ate rice, white bread, pasta, and wasn't shy about loading up on snacks.
First night at the elite hotel, where I was staying, was terrible as so often before. Tossed and turned for the first 3-4 hours and woke up groggy with a sore neck. A classic. Nothing to stress about, but annoying.
Marathon Weekend
I prefer to arrive in the city where I'll run well in advance. At least two days before an important race.
Saturday a big breakfast and a quick (mandatory) elite meeting before a calm trip in Tiergarten late morning. Legs felt good on the classic “pre-race” run: 20-30min progressive jog, some drills (technique exercises), swings and 3-5 faster runs of 20-30sec duration. I don't put much into the feeling the day before. I've felt both heavy and light the day before and run well and poorly. No correlation, analyzing too much about the body, sleep data, pulse, HRV, and whatever else, I feel it only stresses more than it helps.
I always try to disconnect from the run the day before, a good lunch after the run and then home for a nap. 60 good minutes later and Henrik came by to look at my neck, which was tight as hell. I always feel my nervousness in my neck, so it was good to get it loosened a bit. Otherwise, I try to avoid treatment the day before a race, on Friday I can consider it if it fits.
The afternoon was spent relaxing with a trivial movie. Many hours in bed. Mixing my bottles and getting everything ready. My parents swing by around 5 PM and I meet them in the lobby for a short walk. They drop me off at the elite hotel, where I hit dinner as one of the first with the Japanese – scooping two-three portions of white rice – a single dessert and then to bed. Continued the trivial movie and turned off the light at 20:30, we have to get up early.
Slept well the second night – maybe because of a bad first night. Maybe not. Don’t think it matters much the last few days up to, you can always have an extra cup of coffee in the morning.
Marathon Morning
Woke up early. Loaded the last carbs; three fold-ups with the lightest bread with way too much honey. Also coffee, preferably two-three cups. I always bring gear from home – including beans, so I know I can make a good cup. It's cozy and a nice little ritual to sit in the dark in the room and brew my own cup.
Bathroom for the second time before heading to the run. I like to be at the start area well in advance, preferably 20-30min before warming up. If you’re in the masses and running more than 3 hours, I wouldn’t consider a big warm-up. I’d take a pair of pants and an extra shirt with a carb-rich energy drink in hand, head to the box for some standing warm-ups, ditch the clothes right before the start and get warmed up.
Ran 10-12min, progressively. Then drills, strides, then change clothes and shoes before the start, apply vaseline and ensure to be at the start 15min early as instructed. Some light jogging and short 10-15sec sprints at a good pace to keep warm. Also, some light mobility work and trying to stay warm before the start. Besides, I remember to look up and absorb the moment, enjoy standing where I am, remember the work I've done to be there and try to smile before the starting gun.
