First marathon advice

If it is a flat course, go with even pacing. Do not get too excited and go out fast.

It's a pretty flat course, yes. Does the 2nd part mean don't excited by going out to fast or don't get excited, but yes, go out fast?

Who says not to go out at 6:25? If you're hoping to run slightly faster than that, that's a perfect pace to start at. Even or slightly negative splits will help you immensely in the marathon, which is all about energy conservation. Don't surge anytime before 20 miles. For many first timers (and veterans too) the last 6 miles are a death march. If you have anything left after 20, just pour it on and see what you can do.

I live in GR and ran the marathon last year.

It's a very well-organized event, and the traditionally easy course has been slightly modified this year but is still very fast.

This is what I see as far as elevation changes:

during mile 2 (in the downtown area), the course climbs from about 600 to 620ft;

from miles 7 to 9 (on Butterworth), the course rolls up and down, going from about 600 to 650ft - this is the toughest part of the course and it's not tough;

during mile 10 (heading to Millenium Park), it drops gradually back down to about 600ft;

after that, it's all between 595 and 610 ft with no substantial inclines or declines

The toughest part of the race will be that you will be on your own for long stretches, esp at your goal pace. There will be no spectator support because the second half is almost all along the river and it's difficult or impossible for people to get close most of the way (the turnaround in mile 18 being an exception). Water station support people and runners going the other direction will be your main human contact. Although most of the course is very scenic, the last 2.5 - 3 miles aren't pretty and there will be extremely few people around (just the half-marathoners going at 12min pace), so it's a bit of a tough finish despite being flat.

I think it's an easy enough course, esp in the 2nd half, where you can certainly do a negative split. Maybe go out at your overall goal pace, plan to run a bit slower in miles 8 and 9, get back to goal pace and see if you have anything left so you can pick it up in the last few miles?

I ran 3:11 last year when I was undertrained because of injuries. This year I'm healthy and hoping to break 3:00. I'm doing miles 7 to 22 at my goal marathon pace on Monday - we'll see how it goes!

Good luck!

Don't wear a watch.

Run from the back of the pack.

Control/harness your emotions and adrenaline: This will be a PR no matter what time you run.

DON'T OVERTHINK.

I always tell people this: experience the first one. Don't

worry too much. Enjoy it as much as you can.

Run with as little gear as possible: drives me crazy seeing people wearing belts, water camels and talking on cellphones or texting.

Go for even splits. Do wear a watch since this is your first marathon and you will probably go out too fast without one. The above poster was saying to not get excited and DO NOT go out too fast. Going out too fast is a big rookie mistake. Well, maybe not just rookies. After the taper, you will feel very fresh and your goal MP will feel VERY easy, too easy.

Have you trained at your MP at all? If not, work on that so the pace comes natural, regardless if your fresh or tired.

Good Luck and report back after the marathon.

I don't wear any fuel belts of anything of the sort. I'm going to have a gel tucked in the liner of my shorts and that's it. I'll also have a family member at two different mile markers throughout the race, for support and for extra gels.

On my last few long runs I've done the last 5 miles or so at goal pace or faster. For instance last weekend on my 19 miler, my last 5 miles were 6:35 6:19 6:17 6:03 5:55 and definitely felt like I could do more. This weekend is my first 20+ mile run and I plan on the last 7-8 miles being at MP or faster. I usually practice with nutrition and recovery drinks, so I'm covered there. I've got a very good base, I'm just concerned about dialing in a pace.

I've got a friend who just qualified for the top-100 at Chicago this year and is doing another half marathon this month. I think I may do the same to see what I can do.

Thanks for all the advice!

If you are seen by a race offical you may be dq for taking gel from family member during race.

[quote]Haji wrote:

The poster who said wear a watch is correct. The big temptation is to go out too fast - it feels SOOO EEEASY! Watch your watch and immediately slow if you're ahead of time. The last quarter is a different race. If you still feel you've got surplus in the tank at 22 miles - then go for broke.

No need for drinking accessories. Drink water for the first 15 or so miles, after that its irrelevant and can upset your rhythm.

Thats it. Have fun!

People always advise you to even pace it or negative split it. But look at the splits at any major marathon at your time range, and you'll see that 95% of the runners lose time on the second half of the course. Negative splitting is wishful thinking unless you are really training a ton.

I'd give a few pieces of advice. First, know what you are truly capable of, not what you want to run it in or hope to run it in. Running a half-marathon or some hard workouts should give you a good indication of what you can do.

Next, try to do the first half a few minutes faster than this pace. Not a lot, but get a little time in the bank.

Be flexible. You have to run the first half by feel, and if this pace feels easy, don't go any faster. Don't press before 15 miles even if you are off your pace.

Thanks for all the advice. The only thing that slowed me down over miles 19-20 today was that I had to drop a wicked douce, but I wasn't going to stop somewhere. The last 5 miles today were all under goal MP, with the fastest, 18, in 6:10. I also did a few miles around 6:25-6:32 between miles 8-13. Overall 20 miles in 6:45 pace.

I definitely believe I'm capable of running my goal time of 2:45 after today. I think I've decided that I will try to go out a tad faster than goal pace on race day, to buy some extra time, as the previous poster suggests. Then just relax until mile 20.

I'm not trying to over-think it, but I don't want to run this marathon if I'm not going to run it well. I could finish 26 miles any day I want. I want to run this to the best of my ability.

Thanks again for all the good advice!

Grand Rapids wrote:

I think I've decided that I will try to go out a tad faster than goal pace on race day, to buy some extra time, as the previous poster suggests. Then just relax until mile 20.

Bad idea.

The fallacy of "putting some time in the bank" is a rookie mistake. There's no reason at all not to start off at your goal pace, run a controlled 20 miles and then do what you can over the last 10k if you have more to give.

Thing about it. If you're trying to get ahead of the game because you're afraid of fading at the end, which is going to be a harder last 6 miles: after running 20 at 6:25 or after running 10 at 6:15 and then 10 at 6:25? There is a saying in the marathon that every second you do faster than you should in the first half will add 5 seconds in the end, and this is actually pretty accurate.

Look at the splits from any marathon WR, and you will find very few significantly positive splits and almost entirely negative splits.

I think comfort is key for the first 3/4 of the race--you should be comfortable, not pressing, but don't try to slow down just to stick to a pace. When I ran my first marathon, I think I was going to bonk in the last 4 miles no matter what, and I did; the fact that I did not try to slow myself down, but instead ran comfortably at a faster pace than planned for the first 18 probably helped my time overall. Maybe pressing from 18-19 a bit hurt me, but I don't think running faster than planned for the first 18 did.

I ran Grand Rapids 3 years ago. Its pretty flat and a PR type course. However, watch out for the camber on the road; its a little extreme. You might want to run down the center of the road and sacrifice some distance in order to avoid the beating your legs will take by cutting the tangents. Also, watch out for the day after the marathon:

http://www.youtube.com/watch?v=m-hCuYjvw2I&feature=rec-HM-fresh+div