The period leading up to a marathon for me is about fine-tuning; keeping the engine running without overdoing it. The rule of thumb is that you can almost only do too much, but people are very different and I think you have to find out what works for yourself. Each period is also unique, it's never the same lead-up to each race, and therefore I think it's important to be flexible in your preparations.
My period towards the Berlin Marathon was different than I would normally have done it, influenced by CPH Half 14 days before.
Saturday, 6 days after the Copenhagen race and 8 days before Berlin, I ran 4*4km. Had a single workout Thursday before, where there was still fatigue in the body, but felt fresher Saturday morning during the warm-up. I started at a pace of 3:05 for the first 4km and then the plan was to run progressively down to 3:02 (planned race pace). I had my coach, Henrik Gehlert, 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 wasn't too hard.
In other words, we tried to hit an appropriate stimulus: Keep the engine running, without overdoing it. Not too high stimulus, not too low. Already after the first repetition, the feeling was good, a quick finger prick and the lactate showed 2.2mmol, if the lactate had been higher it would have been too hard. I knew it would be a good session and I could increase to 3:02. From here it was focus on fueling (energy and fluid intake) and getting a good last session in the book.
The Week Leading Up to the Marathon
Sunday – 2-hour 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 half marathon pace. – That training, I always find bad. I feel heavy, unmotivated, and think it will feel hard with that pace over the full distance. I think you just 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's typically heavier to run on gravel than asphalt.
Wednesday, Thursday, and Friday are completely easy 30-60min, only one run a day and Thursday some 1min bursts just to keep the engine running. Otherwise, relaxation in between, eat well, relax well, and sleep well.
After an early run Friday, my carb load started and the journey to Berlin. We drove with frequent stops to stretch legs and took a walk upon arrival to avoid stiff legs. Ate rice, white bread, pasta and wasn't shy to go heavy on snacks.
First night at the elite motel, where I was accommodated, was terrible as so many times before. Tossed and turned the first 3-4 hours and woke up groggy and with a sore neck. A classic. Nothing to stress over, but annoying.
The Weekend Before the Marathon
I prefer to be in the city where I'm going to run well in advance. Minimum arrival two days before an important competition.
Saturday a big breakfast and a quick (mandatory) elite meeting before an easy run in Tiergarten late morning. Legs felt good on the classic “pre-race” run: 20-30min progressive jog, some various 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. There's no connection, analyzing too much on the body, sleep data, pulse, HRV, and everything else you can think of, I feel it only stresses more than it benefits.
I always try to disconnect from the race the day before, good lunch after the run and home to hit the nap. 60 good minutes later and Henrik came by and looked at my neck, which was tense as hell. I always feel my nervousness settles in the neck, so it was good to loosen it just a bit. Otherwise, I try to avoid treatment the day before the race, on Friday I can find it fine if it fits in.
The afternoon was spent relaxing with a meaningless movie and watching the whites get a single point in a dull Superliga match. Many hours in bed. Mix my bottles and get everything ready. The old folks stop 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 along with the Japanese – shovel two-three portions of white rice – a single dessert and then home to the pillow. I continue on the meaningless movie and turn off the light at 8:30 pm, we have to get up early.
I slept well the second night – maybe it's due to a bad first night. Maybe not. I don't think it matters much the last few days leading up, you can always have an extra cup of coffee in the morning.
The Morning of the Marathon
Woke up early. Consumed the last carbs; three sandwiches with the lightest bread with way too much honey. Additionally, coffee, preferably two-three cups. I always bring gear from home – also beans, so I know I can make a good cup. It's cozy and a nice little ritual to sit there in the dark in the room and brew your own cup.
Toilet for the second time before departure to the race. I like to be at the start area well in advance, preferably 20-30min before warm-up. If you're in the masses and running more than 3 hours I probably wouldn't think much about the warm-up. I would put on a pair of pants and an extra shirt, an energy drink (not Red Bull, Monster or similar, but one with lots of carbohydrates) in hand and then in to stand in the box, do some standing warm-up, throw the clothes to the right before the start and run myself warm.
I ran 10-12min, again a bit progressive. Then some drills, strides and then in to change clothes and shoes before the start, get vaseline on and ensure I find myself at the start 15min before as I had been instructed. Here a bit of light jog and some shorter 10-15sec hill sprints with good speed to keep the body warm. Otherwise, a bit of light mobility and try to keep warm before the start went. Additionally, I remember to look up and take it in, enjoy standing where I stand, remember the work I've done to stand there and try to get a smile on my face before the starting gun sounds.
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