mplatt wrote:
next time I see martin or vigil run a good marathon I will take their advice to heart.
but to get to the answer. People respond in a variety of ways to pre-race feeding. I suggest that if you have run enough long runs you will have an idea of what works best for you.
I always eat something 2-3 hours out. I have never been a fast marathoner but I never hit the "dead on my feet" wall.
They have worked with some very good runners and both have studied physiology and performance. I would need to read what they said exactly, but in "Better Training for Distance Runners, 2nd edition" on page 368 Martin mentions that a light CHO meal 4 to 5 hours can top off fuel reserves (it also helps restore lost liver glycogen, not to mention keep hunger pangs in check). Martin does offer that Newsholme and even Costill suggests that CHO drinks and snacks be avoided in the time immediate to the race (2 hours to 30min).