IntroductionAerobic EngineRunning FormFuelingStrategyAppendix

Freedom’s Run – The Art and Science of Preparing for an Endurance Event

Mark Cucuzzella MD,FAAFP

Marathon and Ultra Strategy: Applying all these Concepts

As you enter the weeks prior to the race here are a few visualizations to help you set your plan. Running your best marathon is part art, science, guts, faith in what you can do, and a little luck. Running your best 10k is mostly about fitness.

The best analogy I can think of is this: if you have trained your body properly with the right mix of aerobic level training and some up tempo stuff in recent weeks, you have built your efficient hybrid engine ready to race the marathon.

Many of you have driven in a Prius and watch the subtle shifts between gas and electric on the screen. You do not perceive these shifts. Your engine runs on gas, electric, or a mix- depending on the effort.

You are starting the race with one gallon in the tank- assuming you have eaten a nice meal the night before with a breakfast top off.

• If you are in all gas mode, your engine will run about 1.5 hours at a strong pace….then you are out of gas.
• If you are all electric you can run all day, but the speed needs to be correct.
• If you are using the proper mix you will go quick and efficient for duration of your event, as long as you do some topping off along the way.

The glucose utilizing pathway is the gas. This is your stored glycogen and blood glucose (pasta meal and breakfast) - easy to access for ready energy. The fat utilizing pathway is the electric. In marathons and ultras you must be in hybrid until the last few miles. Hybrid is where your energy (ATP) is coming from both sources.

Many runners are in great “10k shape” (an all gas event), then run their marathon in the gas mode- and usually crash. No glycogen sparing factors apply in races of less than an hour as long as you had a good pre-event meal to fill the tank. In marathons and ultras- top end fitness matters little and can only be applied very near the finish.

So how do you know you are running in your best hybrid mode?

This is difficult because the sense is not as profound as aerobic/anaerobic. A slight increase from your optimal pace will switch you from hybrid to all gas without you realizing it, and the effects are felt miles later. Charging up hills early will tap your gas quickly. Maintain effort not speed.

You must rehearse a bit in training. I focus on relaxation and breathing. If I’m breathing one cycle to 5 steps, then I’m hybrid. Any faster I’m using glucose as sole fuel. Belly breathe- allow lower belly to blow up like a beach ball on inhalation and pull your belly button back to your spine on exhalation. Then you will fill the lower lung areas where oxygen exchange occurs.

Notice the breathing efforts of those around you and many are rapid breathing- they tend to suffer somewhere past half way. Rehearse complete relaxation from the top down- eyes, jaw, shoulders, allow your legs to relax and extend behind you, relax and soften your knees and ankles. Find you own cue for this. If you use the Heart Rate Monitor in training strongly consider one during the event.

In a marathon, the last 3-4 miles you will be all gas to maintain the same speed as fatigue sets in. The breathing is usually on a 3 to 4 step per breath cycle- that is OK. Still stay relaxed and use same relaxation cues.

Now a few extra ways to get from start to finish quicker on the same gallon.

• If you can add a little gas along the way then you can go more into gas mode. This works a little at best. If running too fast you shunt all blood to working muscles and nothing digests. If you are in hybrid the early going you can continually add fuel- the key is not the specific fuel, but the right pace. A gel every 25 minutes is easy to digest and top off the tank. Carry them with you at the start. The weight is nothing compared to the benefit you will get. If you do the gels then you can drink water instead of the energy drinks which are often pretty awful on the run.
• Maintain effort on uphill. Your pace will slow. You can easily use all your gas here if your effort increases. Shorten your stride, relax, and use your arms. Then allow gravity to take you down.
• If you are having a “bad patch” – try to refocus on relaxing, maybe fuel a bit, and have faith in your training and race plan.

The fun of this event is that we are always learning and enjoying the adventure of it. I’ve done over 50 marathons now with a couple under 2:25 in my younger years. I’ve had one DNF at first Boston in 1989 I raced the first half in 1:08 in gas mode not realizing it and was done by 18 miles. My worst time of the all the others has been a 2:44 at “run for hoses” Boston on 2005- 90 degrees and sunny. No hybrid here as efforts to cool were overwhelming. Another slow day was a 2:41 in the “run for cover” Boston in 2007. This was year with 30 mph headwind and Nor’easter rain. I was not in hybrid in this race in efforts to fight wind and cold, hit half way in 1:16, and suffered coming home.

We learn from experience, taking chances, and occasional failures. My first marathon in 1988 was 2:34, when I could run about 30 minutes for 10 k. This year (20 years later) also ran 2:34 at Marine Corps, and my best 10k for the year is 35 minutes. There was no soreness after this year’s run compared to how hobbled the first one left me. Along the way I’ve accumulated 20 straight years under 2:35 except for my year of medical internship when there was no time to find a race. I’ve learned a few things in 20 years, but still there are uncertainties every time you line up. Relax, taper up, and seize the day.