Factors in a marathon PR
I’ve been asked what I think caused me to run a 19 minute marathon PR (24 minute Boston PR)…. I took some time to think about it and here’s what I’ve come up with:
1. Patience – my first marathon in May 2015 I ran 3:17 off my own training (1 speed work out the entire cycle and 5 months of training. I was sidelined for 4 months prior with an injury.) April 2016 I ran 3:31:59 at Boston. This was after 8 months of training with my college coach. I was crushing tempos in 6:05 pace. I had a bad race and it ruined my confidence. April 2017 I ran 3:22 at Boston. Training wise I wasn’t in 2016 shape, but the love for running returned after Boston 2017 and the confidence returned in the fall of 2017. My pr was a long time in the making.
2. Proper nutrition – in August 2017 I signed up for 3 months with a nutritionist. She designed food plans for me and my goal “macros”. I learned I was not eating enough protein and overdoing it on fats (yes you can eat too much healthy fat!). Nutrition is key for marathon training! After the 3 months I felt I had a good handle on it and try to follow her advice 6 days a week.
3. SLEEP – So important. Your body recovers while you sleep. I’ll sleep in and miss an AM run if it means I’ll hit my nightly sleep goal. (Not to worry I shift my run to after work!) 2 weeks before races I try to get an extra hour of sleep per night. I use a Fitbit to track my sleep.
4. Strength Training – I’ve been going to Barry’s Boot Camp 2-3x per week since December. I only do double floor (so no running for me!) and go on arms & abs, chest, back & abs or abs days. My legs run enough – I do glute exercises, bridges, lunges and step ups on my own 2x per week. I’ve noticed a real difference with adding weights. My strength on the hills and towards the end of the marathon comes from this.
5. Belief – Yes, you have to believe in yourself and believe you can do it! I use the Believe Training Journals (co-created by my former teammate!) to track my progress and set goals. Set goals and believe you will achieve them! Running is such a mental sport. Remind yourself your positive mantras during workouts, long runs and races!
6. Coach – Probably the most important! Your coach has to be someone you trust, someone who knows you and there has to be open, honest communication. My coach has known me for 15 years. He coached me for four years in college and then again for the past 3.5 years! I would not have run a pr without my coach’s knowledge, plan or guidance.
So that’s my list of factors contributing to a PR. My next goal is a road half PR this summer!