Ryan Hall First Marathon Guide

7/30/2019 Ryan Hall First Marathon Guide

1/11

GREAT

U.S. RACES

8 -WEEKFIRST-TIMERS TRAINING PLAN

RUNNING

ICONSREMEMBERTHEIR FIRSTMARATHON

HOW TOCHOOSE

YOUREVENT

MAKE SURE YOUR

FIRST26.2 ISNT YOUR

LAST

MAKE THIS RACE YOUR MOST

INNOVATIVE EVER, WITH HELP

FROM RECORD-BREAKING

MARATHONER RYAN HALL


2/11

WELCOME TO THERIDE OF YOUR LIFEFrom my very rst marathon back in 2007, theLondon Marathon, until today, I have learnedto approach a marathon in the same way thatsurfers approach the ocean: You dont just

jump in and hope for the best, or else youregoing to get slammed! First, you watch andlearn from others who are experienced, thenyou start small, and work your way up. In thesame way that if a surfer gives the ocean the

respect it deserves they will have the ride oftheir life, if you give the marathon the respectit deserves it will similarly give you the ride ofyour life. You will nd yourself at the nish linewith your hands in the air with the elation ofhaving conquered your rst marathon.

At 20 miles into my rst marathon in London,I had managed to catch the lead group andwas running next to my heroes. But at around22 miles a break was made and I wasnt ableto cover it. I never caught back up to the leadgroup in my rst marathon. But I ended upnishing in 2:08:24, which was a new recordfor an American debut marathon. I was tiredat the nish; I remember collapsing on my

wife at the nish line in exhaustion, but I alsoremember the amazing feeling of havingcovered my rst marathon well. I wish for youthe same feeling after you complete your rstmarathongood luck!

WHEN I WAS IN COLLEGE I REMEMBER WATCHING

PROFESSIONAL RUNNERS TRAINING AND RACING

MARATHONS AND I THOUGHT THEY WERE CRAZY.I never thought I would run a marathon during my professional career, but that all

changed when I graduated from college and joined a group of professional runnersthat included Olympic silver medalist and bronze medalist from the 2004 Olympics, MebKeezighi and Deena Kastor. After watching them train for and race marathons I sawfor myself what an amazing journey it is to run a marathon.

RYAN HALL, RECORD-BREAKING MARATHONER


3/11

STAY CLOSE Travel is fun, but it adds stress:Did I pack my socks? How do I set this alarm?Running close to home lets you train on the course,stay in your own time zone, and sleep in your own bed.

. . . OR GO FAR You can always do your localrace, but your rst warrants going all-out. Find a racethat doubles as a great weekend getaway and makeit an extended experience.

TIME IT RIGHT Nearly 100 marathons areheld in the United States in October and Novemberfor a very good reason: Cool weather is ideal forracing. But you also need to factor in when youll betraining. If you struggle in the heat, 18-milers inAugust might not work. Consider your schedule:

If youre a teacher with time to train in the summer, anearly September race could be perfect.

CHECK THE PROFILE Does a at course makeyou feel more condent about nishing? Or would yourather tackle a few climbs if it means stunning scenery?Know your preference, check out the courseselevation chart, and train for the terrain youll face.

CHOOSE YOUR CROWD Big eventshave lots of spectator support, and their cheers canhelp push you. But only if you thrive off the mania.

Smaller races offer a mellower atmosphere.

RYANS MARATHON TIP #1:

STICK WITH A FRIEND

In my rst marathon my coach had given me strict ordersto stay with the second group, which included Olympicchampion Stefano Baldini and my teammate Meb(Keezighi) because the rst group was talking ofgoing after the world record. The frst lesson inrunning your frst marathon is not to be overly

ambitious in the frst hal o the race. The second lesson is to run with someone you know or have

trained with. It was hugely calming for me to runnext to Meb. We didnt communicate a lot but wewould occasionally ask each other how we were doingand help each other get uids from water stations. Themain benet of racing with a teammate is the calmingeffect of feeling like you are just out on the roads witha friend, just like you have been in practice for thelast six months.


PRACTICE YOUR THINKING, TOO

During my months of training for a marathon I amobviously training my body, but I am also training mymind to think as positively as I can. I like to practicewhat thoughts I want to be

thinking at different stages in

the race; that way, when things gettough I know exactly what thingsto think to motivate myself in those

trying moments. I never ask my bodyor mind to do anything in a racethat I havent done previously inpractice. The best time to visualizeor train your mind is when youare running in practice; dont justget through the many milesyou will run in training. Instead,see these sometimes long anddare I say?boring miles as anopportunity for you to become abrilliant thinker.

HOW TO CHOOSE YOUR RACE


4/11

FIRST-TIMERSMARATHON TRAINING PLANConquer your rst 26.2 with this plan that uses a gradual buildup, speed work, and goal-paced runs to get you tand safely across the nish line.

EZ RUN at a conversationalpace (40 to 60 seconds slowerthan goal marathon pace) orcross-train. If on a bike or rowingor elliptical machine, maintaina sustained aerobic effort.

LSD (LONG, SLOWDISTANCE) RUN thatbuilds endurance. Run at aconversational pace (40 to60 seconds slower than goalmarathon pace). LSDs are

rehearsals for race dayusethem to determine your gearchoices and fueling strategiesbefore and during the run.

MP (MARATHONGOAL PACE)After warming up for at leastone mile, practice the speedyou hope to hit at the race.Cool down with easy running.

YASSO 800sWarm up with one to two miles

easy running, then run 800meters in the time thats equal to your marathon goal time. So for example, if youre targetinga 4:30 marathon, run each 800in four minutes and 30 seconds.Jog 400 meters betweenrepeats. Cool down with onemile of easy running.

RESTIdeally, do no exercise.Nonimpact cross-traininglike stretching, yoga, orswimming is ne.

KEYWEEK

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

MON

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

TUE

4 miles EZ

4 miles EZ

3 miles EZ

3 miles EZ

3 miles EZ

5 miles EZ

5 miles EZ

5 miles EZ

7 miles EZ

5 miles EZ

4 miles EZ

7 miles EZ

7 miles EZ

5 miles EZ

5 miles EZ

6 miles EZ

THU

4 miles EZ

4 miles EZ

3 miles EZ

4 miles EZ

w/2 miles @ MP

4 miles EZ

w/2 miles @ MP

Yasso 800s

5 miles w/4 x 800

5 miles EZw/3 miles @ MP

3 miles EZ

7 miles EZ

w/5 miles @ MP

Yasso 800s7 miles w/6 x 800

5 miles EZ

6 miles EZ

w/4 miles @ MP

7 miles EZ

Yasso 800s8 miles w/8 x 800

5 miles EZ

5 miles EZ

FRI

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

REST

SUN

3 miles EZ

3 miles EZ

5 miles EZ

3 miles EZ

3 miles EZ

3 miles EZ

3 miles EZ

3 miles EZ

5 miles EZ

5 miles EZ

4 miles EZ

4 miles EZ

3 miles EZ

3 miles EZ

5 miles EZ

RACE

DAY

SAT

10 miles LSD

12 miles LSD

14 miles LSD

10 miles LSD

16 miles LSD

18 miles LSD

20 miles LSD

16 miles LSD

18 miles LSD

20 miles LSD

18 miles LSD

20 miles LSD

13 miles LSD

10 miles LSD

13 miles EZ

WEEKLYTOTAL

25 miles

28 miles

30 miles

24 miles

32 miles

35 miles

40 miles

32 miles

39 miles

38 miles

40 miles

42 miles

40 miles

35 miles

32 miles

52.2 miles

WED

4 miles EZ

5 miles EZ

5 miles EZ

4 miles EZ

6 miles EZ

4 miles EZ

7 miles EZ

8 miles EZ

4 miles EZ

3 miles EZ

7 miles EZ

w/5miles@MP7 miles EZ

3 miles EZ

6 miles EZ

7 miles EZ

REST

13 miles LSD

or half-marathon


5/11

Running a marathon is hard, and when youre trying to nail a time goal,the challenge is that much more daunting. But you can stack the deckin your favor by picking a reliably fast course with a good chance of coolconditions. Here are some o those magical races. So pick your raceand get ready to run your best marathon ever.

HOUSTON MARATHONHouston;chevronhoustonmarathon.comHoustons at terrain and likelihood of good-performance weather make it a top pick for all time-hungry runners. The

gure-eight loop through downtown and surrounding neighborhoods has a nearly undetectable elevation variance(25 feet), contributing to its status as one of the few U.S. races with a negative race-time bias, meaning that itsconsidered faster than the average race with elite participation. Ten percent of the eld usually qualies for Boston.Humidity is low for Texas (but can still be 85 percent), and the majority of the pace-team leaders have run the courseupward of 10 times. The race includes a half-marathon with a separate start, but the 13.1-milers merge with themarathoners at mile two before going their own way again near mile nine.

RACE-DIRECTOR TIP

Be prepared for the mini-hills of the two underpasses on Allen Parkway in the last three miles and the wind downtown

around the skyscrapers in the nal mile, the biggest impediments to a negative-split race.Brant Kotch


6/11

NEWPORT MARATHONNewport, Oregon; newportmarathon.org

PR-seekers from all 50 states, Canada, and Europe ockto this coastal town for itssmall, no-frills race because it delivers a peak-performance mix of cool weather, a atcourse, and no congestion. Temps hover in the 50s, its never rained on marathonday (Knock on wood, says race director Tom Swinford), and despite being onthe water, wind is not an issue. After a ve-mile loop through town, the rest of the21 miles is an out-and-back along the winding inlet of Yaquina Bay. The only hill is

a 40-foot bump at mile four (also at 26). Since the race is capped at 900 runnersand there are no half-marathoners, you wont ght for road space. As much as28 percent of the eld has clocked a BQ on the course, but based on runnersurveys, Swinford estimates that nearly 50 percent of the eld set personal bests.

CHICAGO MARATHONChicago;chicagomarathon.comThe fastest womens marathon on U.S. soil. Fourworld records. Two American records. While elitetimes do not always translate to PRs for recreationalrunners, they often do here, thanks to a at course,superb organization, and a well-executed seedingsystem. Chicago is one of only three U.S. marathons

with a negative race-time bias, meaning the ARRSranks it fast. More than 45,000 participants, 40entertainment groups, and 1.7 million spectatorscreate an electric atmosphere.


LOOK BACK IN TIME

During the rst half of my rst marathon, in London, I looked around atthe crowd and took in the sights while running on the streets of London.I had watched videos of previous years of the London Marathon, so it feltsurreal to nally be out on the same course, experiencing it for myself.I strongly encourage you to nd YouTube clips or race videos

from previous years of the race youre training to run. I like to put onthese videos when I am doing strengthening exercises or stretching.

RACE-DIRECTOR TIP

The course has multiple turns, so run

the tangents to save valuable time.

Carey Pinkowski

RACE-DIRECTOR TIP

At the starting line, introduce yourself to your

neighbor and nd out what pace theyre running.

Since we dont have pace groups, this is a way to

form your own ad-hoc pace team.

Tom Swinford


7/11

TUCSON MARATHONTucson;tucsonmarathon.comWhen the original Tucson Marathon closed in 1993, ultrarunner Pam Reedwent in search of a long, downhill road on which to stage a new, superfastrace. She found it on State Highway 77 in the Catalina Mountains. Theroutes 2,200 feet of elevation drop borders on masochistic, but the quad-thrashing descents also deliver a potential 11-minute handicap comparedwith at courses. Its ski-run prole is broken three times between miles two

and ve, 10 and 13, and at 24, with ats and small climbs, attributes thatllease fatigue and keep your pace in check. The race starts at 4,500 feet ofelevation, but the downhill cancels out any thin-air effectall part of Reedsplan to shave time from PRs.


ENJOY THE BEGINNING

As much as you can, take in the experience during the rst half of the race.Hopefully this isnt scary for you to hear, but its hard to enjoy the sights as themarathon progresses. After I nished my rst marathon I had no idea I had justrun in front of Buckingham Palace, because I had tunnel vision. But during therst half of the race I was able to look around and really take it all in.

RACE-DIRECTOR TIPYou must train for the extended

downhill or your legs will be toast.

Pam Reed

JACKSONVILLEBANK MARATHONJacksonville, Florida; 1stplacesports.com/jm.html

Doug Alred was itching to better his 2:29 in themarathon, so in 1984 he launched the JacksonvilleBank Marathon and designed the course to minimize

the citys biggest potential hazard: the sun. Eighty-vepercent of the course is run under the shade of oakand magnolia trees, which also block the bay wind.And the out-and-back route is at, even for Florida;there isnt a single bridge or underpass to climb ordescend. At least 20 percent usually get to Boston.

RACE-DIRECTOR TIP

Mentally prepare for the last four miles,

which are exposed to the sun and any

wind thats blowing that day.

Doug Alred

BAYSTATE MARATHONLowell, Massachusetts; baystatemarathon.com

In 2010, Baystate had the fastest median time of all U.S. marathons (3:47:42) and ranked second (behind Boston) in percentage of Boston qualifying times. Indeed,the majority of runners descend on Baystate with one goal: to BQ or PR, and theirfocused attitude can help propel your own speed quest. The conditions andcommunity set the stage. The course is at, mostly along the Merrimack River, withjust enough rolling terrain (10 to 15 feet up and down) to lessen muscle fatigue, and

race-day temperatures rarely climb out of the 50s. A local universitys cross-countryteam leads the four pace groups, and high-school track teams staff aid stations. Theirmission to win the races annual spirit award transforms them into de facto cheerleaders.Race staff like to brag about 2009 when a mini Noreaster blew through; 100 percentof the volunteers still turned out, and the usual 33 percent of the eld still BQd.

RACE-DIRECTOR TIP

The course includes a 10-mile loop

marathoners race twice. Use the

double loop as a tool to break up the

race mentally.

Glenn Stewart


8/11


BREAK THE RACE

INTO BITE-SIZED PIECES

The rst time I ran a marathon my rst goal was toget to the halfway point as relaxed and comfortableas possible. My next goal was to become slightlymore engaged and increase my effort level until Igot to 20 miles. When I got to 20 miles, I told

myself that this is when the real race begins.I told myself, now Im racing a 10K.Racing a marathon is the oppositeof how you train for one: In trainingfor a marathon I train for the rst ve-and-a-half months with my heartmeaning I train with everythingI havethen in the last 2 weeks Itrain with my head, which meansI consciously hold back in training.In racing a marathon, though, I runthe rst 20 miles with my head,purposefully holding back, and thenthe last 10K is all heart.


DONT WORRY

ABOUT THE WALL

Typically, everyone dreads getting to the20-mile mark in a marathon because

thats where the wall is. Here is thetruth: The wall is relative in size to

the amount of preparation you have

done. If you have prepared properlyI am condent that you wont everhit the wall. So rather than dreadingthe 20-mile mark, I look forward to it.When I get to 20 miles is when I liketo attack; I tell myself that I have run6 miles in practice hundredsof times so I know I can run6 miles more.

CALIFORNIAINTERNATIONAL MARATHONSacramento;www.runcim.orgThe California International Marathon has been sending runners to Bostonand serving up fast times for 28 years. Race ofcials describe the gradualdownhill route as biomechanically friendly, meaning that for everygentle uphill, theres an equally gentle, and longer, downhill. More oftenthan not, race day is a near-perfect 40 degrees at the start and mid-

50s at the nish, with partial to full cloud coverage and no rain. CIMboasts the most-negative race-time bias of all U.S. marathons (-26,meaning that you can expect to run 26 seconds faster here than on theaverage marathon course with elite runners).

RACE-DIRECTOR TIP

With the bulk of the elevation loss in the

rst half, watch your pace in the early

miles to avoid going out too fast.

Glenn Stewart

MOHAWK-HUDSONRIVER MARATHON

Albany, New York;poconomarathon.org

An impressive 30 percent of Mohawk-Hudsonseld typically qualies for Boston. Runnersmoon over its consistent weather, 370-footnet elevation loss (which could save you 1:53,according to ARRS), and unique trail cred.Much of the course follows a paved path thatparallels the Mohawk and Hudson rivers gradualdescent, meaning no tangents to navigate, nobanked roads to curse.

RACE-DIRECTOR TIP

Miles 17 to 20 are a ho-hum stretch

on city streets, so have your friends

and family stationed there.

Cathy Sliwinski


9/11

Training for and running a marathon is an amazing feat, one that every year many people make theirgoal to achieve. Around the world, runners sign up for a race, download a training schedule, andtry to attack the marathon; in fact, more Americans are running the marathon than ever.

But its safe to say that a fair number maybe even most will run their rst marathon and neverrun a second. It may be that they just wanted to check it off their bucket list. Fair enough. But whatabout those runners maybe youre one, or afraid of being one whose rst marathon was, well, anightmare? Put another way, how do you go out there and have a fantastic time and make sure youenjoy the whole experience so this is just the rst of several, and maybe many, marathons to come?Here are some dos and donts of marathon training and running from runners and coaches.

THE DONTS:

DONTgo at it alone: Making the decision to run a marathon is a huge deal and you do not want to be solo in your quest. Most beginner training programs are 16-18 weeks long and

you will want to be sure that you have plenty of supportalong the way. Tell people you are training for a marathon.Talk about it at work. Log your miles on a social media sitelike DailyMile.com. By engaging friends and family youll besure to have people cheering you along during the toughroad to marathon day.

DONTset a time goal: The best way to make sure you enjoyyour rst marathon day is to not set a goal time. Your rst timeout should be for the experience of running the distance andthe sense of accomplishment in nishing. There is no needto put more pressure on yourself with a time goal.

EXPERT ADVICE TO ENSURE YOUR

FIRST MARATHON ISNT YOUR LAST.

HOW TO TRULY ENJOY

YOUR FIRST26.2


10/11

In 1983, I ran the Prevention Marathon inBethlehem, Pennsylvania. A man on a bikerode by at mile 23 and said, These lastmiles will be the longest of your life. Hewas wrong. They were among the happiest because I knew Id nish.

BART YASSO Runners Worlds Chief Running Ofcer

During Boston in 1967, I grew up. I startedas a nervous girl, then two miles into therace, the director grabbed me. I was afemale running his male-only race. I thoughtit was a bad dream. I nished feelinglike Id left my childhood on the streetsand had become a woman full of resolve.KATHRINE SWITZER

The rst woman to ofcially enter and

run the Boston Marathon

Word among running circles was thatthe 2001 New York City Marathonmight not take place because ofSeptember 11. While 40,000 runnersawaited the start, the national anthemplayed. That was one of the most proudand patriotic moments of my career.The race was as fullling as any Iveever known.DEENA KASTOR

2004 Olympic Marathon bronze medalist

MYFIRSTTIME

THE DONTS:

DONT change your routine: Training is just a way to make sure your body andmind are ready on race day. The routine you set during the 16 to 18 weeks is away to become comfortable with the things youll encounter during all 26.2 miles.Have a breakfast that has worked well during your training? Dont change that onrace day. Does a pair of shoes t perfectly and feel good? Resist the temptationto buy a new pair at the expo. Race day is not a time to try something new; think ofit as a day to continue what you have practiced during the last weeks of training.Trust in your routine.

THE DOS:

DO go to a running specialty store:The rst thing you should do after signingup for your rst marathon is to head to your local running store and get ttedfor a pair of running shoes if you havent already. Too many people buy shoesbased on how they look or what theyve seen in ads. Going to a running storewill ensure that you get into the best pair of shoes for your body.

DOread a running book: Catch the bug during training and download arunning book! By reading inspiring words by other runners you will be thruststraight into the marathon-day feeling. Training is a long time and it is set thatway so you are prepared. To keep up the motivation and positive feelings read

a book that captures the spirit and emotion of the marathon; it will help easeyour mind and spark your inner competitive juices. The Long Run, Born to Run,and Running with the Buffaloes are some that will help keep you inspired.

DOtake days o rest: One of the most common issues with first-timemarathoners is that they feel their training schedule isnt preparing them adequately; new marathoners have a tendency to not trust in the system of training andoverrun. Trust the schedule and do take the days of rest indicated by yourtraining program. By resting youre allowing your body to prepare for yournext training run and giving yourself a chance to repair muscles that are beingtaxed. Rest days are a runners best friend, so stay in tune with your body and,

if you need to, say out loud sometimes less is more.

HOW TO TRULY ENJOY

YOUR FIRST26.2

I couldnt believe how painfulthe last 10-K was. I was looking

for a place to drop out. Thecrowds were deep, so therewas nowhereto step off. Thankgoodness! It was my greatestphysical accomplishment.

KARA GOUCHER

2008 Olympian, placed third ather rst marathonNew York Cityin 2008 and Nissan Innovation for

Endurance athlete


11/11

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Ryan Hall First Marathon Guide