How We Took 19 Mins Off PB's Running Chicago Marathon

Summary

In this engaging video, Mary and her partner share how they achieved remarkable personal bests in their recent marathons by implementing eight strategic changes in their training. They emphasize the importance of specificity in training environments, introduce lactate threshold sessions to enhance speed endurance, and highlight the significance of strength and mobility work. Additionally, they discuss a refined carb loading strategy and the necessity of enjoying the training process. With these insights, they inspire runners to optimize their training regimens and embrace the joy of running while offering a chance to win a premium marathon race kit.

Takeaways

• 🏃‍♂️ Specific training on flat terrain significantly improved marathon performance for flat course races.
• 💪 Incorporating lactate threshold workouts made marathon pace feel easier on race day.
• 📅 Shifting marathon-specific efforts to controlled environments, like treadmills, helped practice pacing effectively.
• 🚴‍♂️ Reducing overall running volume in favor of quality workouts and cross-training led to improved results.
• 🏋️‍♀️ Consistent strength and mobility work enhanced running quality and helped prevent injuries.
• 📏 Timing the longest run six weeks before the race, after a recovery week, reduced pre-race anxiety and fatigue.
• 🍝 Implementing a detailed carb-loading strategy increased energy levels and performance during the marathon.
• 😊 Focusing on enjoying the training and race experience contributed to a positive mindset and performance.
• 📈 Quality of training sessions is more important than quantity; less running can lead to better results.
• 🎉 A giveaway competition for a premium race kit encourages community engagement and excitement.

Q & A

What was the main achievement of Mary and the speaker in their recent marathons?

Mary and the speaker achieved a combined improvement of 19 minutes off their personal best marathon times.

What motivated the changes made to their training regimen?

The changes were motivated by underperformance in previous marathons, specifically the New York City and Boston Marathons.

What is the significance of specificity in marathon training as discussed in the video?

Specificity in marathon training is crucial as it means training on similar terrain to what the race will be. For instance, since they trained on flat terrain, it helped them perform better in flat marathons.

What type of interval training did they switch to, and why?

They switched from marathon pace intervals to lactate threshold sessions to help make marathon pace feel easier and more sustainable during the race.

How did the change in marathon-specific efforts impact their training?

By moving marathon-specific efforts to a controlled treadmill environment, they could manage heart rate and temperature better, facilitating more effective training.

What was the effect of reducing running volume and substituting cycling in their training?

Reducing running volume and incorporating cycling allowed the speaker to run less frequently while still achieving a significant personal best, emphasizing the importance of quality over quantity in training.

What role did strength and mobility work play in their training success?

Strength and mobility work helped alleviate leg pain and improved overall fitness, contributing significantly to their performance enhancements.

How did they adjust their long run strategy in preparation for the marathon?

They performed their longest run six weeks prior to the marathon after a recovery week, which allowed them to absorb the training volume better and made subsequent long runs feel less daunting.

What was their approach to carb loading before the race?

They implemented a thorough carb-loading strategy, consuming 8-10 grams of carbs per kilogram of body weight in the days leading up to the race, incorporating both food and carbohydrate drinks.

How did the focus on enjoyment impact their training and race experience?

Focusing on enjoyment helped them maintain a positive mindset throughout their training and during the race, leading to a more fulfilling experience despite the challenges.