Sean Wade’s ‘Tips for Top Marathon Performance’
Sean Wade, who is the 2003 Houston Marathon winner, will be running the Houston Marathon on Sunday to attempt to qualify for the Olympic ‘A’ Standard Team. Sean had previously finished 1,2, 3 and 6 in other Houston Marathons.
Sean’s biggest piece of advice is to not try anything new the day of the race. He suggests that you carbo-load by eating 4 pasta servings with 100g of carbs each on the Friday and Saturday before the Marathon. He suggested no lasagna or heavy sauces. Stick to basic pasta dishes.
On the topic of sleep, Sean suggested to get a lot of sleep on Thursday and Friday, since you will probably be restless Saturday night. He also suggested staying off your feet as much as possible in the few days leading up to the Marathon.
In terms of actual race day strategies, Sean said to get up 2-3 hours early and eat a breakfast with carbs (but again, nothing new). Drink 16 oz. of Gatorade at this time, also. He said you will know when you are properly hydrated when you are using the restroom twice an hour.
Sean said to get to the race site at least an hour and a half early. Don’t forget to bring an extra $5.00 for parking. Make sure you review which start you are at and which corral you belong in. Generally the Houston Marathon places the 3:45 and faster marathoners in the front corral. Double check to make sure you are wearing your chip.
In terms of the weather, Sean predicts warmer then normal weather for race day. Sean said that anything under 60 degrees shouldn’t affect your performance if you are properly prepared. All you should wear is your singlet, shorts and NO warm-ups. You might need an extra top or gloves, but don’t worry about a hat. Don’t forget the Vaseline!
Sean advises that for a pre-marathon warm-up, only jog to warm-up if you jog faster then your marathon pace. Most importantly, when it comes to pace, know your previous races. Try to hit your pace right away and hit every split. Don’t try to make up time on the next mile. Just worry about making up time at the end of the race, if you think you can.
Sean doesn’t advise pace groups, unless you have used them before. They generally use yellow visors, red singlets and multi-colored balloons.
Going back to the weather, Sean advises that you adjust your pace to the weather. There should be no adjustment is the weather is below 60. If it is between 60-65, add 5 seconds to each mile. If it is between 65-70, add seconds to each mile. If it is above 70, add 5 seconds per 5 degrees. There will be a water station very 1.5 miles-drink every time, even if you aren’t thirsty.
For a course mile-by-mile breakdown, Sean says there will be a headwind in the first mile. In the second mile, the course will merge with the half marathoners, but don’t get caught in their pace. In miles 2-6, hit pace and drink water. Your goal for the first half should be to conserve energy. At miles 6-8, there is the hill under 1-10: jog here and pickup speed after it crests. At miles 8-13, it is flat and now you can worry about your own time.
At mile 14, the Westpark hill is very long. Don’t worry about making up time until the downhill. Miles 15-22 are pretty flat, but don’t pick-up time yet. If you feel good at mile 18, then start to pick up the pace. The hardest miles are mile 22-END. There is an immediate hill at mile 22. Miles 23-25 are good for jogging/crusing up the hills. Make up any time on the flat sections. Mile 23 is where you can let loose if you feel good at this point.
Don’t worry about running negative splits, said Sean. Run quicker on the first half of the race (but only by 1-2 minutes only). Your steady PACE is the key to a successful marathon. First timers: Don’t worry about it if you have trained right. The last 4 miles are challenging but just keep your emotions in check.
GOOD LUCK!
Sean Wade, who is the 2003 Houston Marathon winner, will be running the Houston Marathon on Sunday to attempt to qualify for the Olympic ‘A’ Standard Team. Sean had previously finished 1,2, 3 and 6 in other Houston Marathons.
Sean’s biggest piece of advice is to not try anything new the day of the race. He suggests that you carbo-load by eating 4 pasta servings with 100g of carbs each on the Friday and Saturday before the Marathon. He suggested no lasagna or heavy sauces. Stick to basic pasta dishes.
On the topic of sleep, Sean suggested to get a lot of sleep on Thursday and Friday, since you will probably be restless Saturday night. He also suggested staying off your feet as much as possible in the few days leading up to the Marathon.
In terms of actual race day strategies, Sean said to get up 2-3 hours early and eat a breakfast with carbs (but again, nothing new). Drink 16 oz. of Gatorade at this time, also. He said you will know when you are properly hydrated when you are using the restroom twice an hour.
Sean said to get to the race site at least an hour and a half early. Don’t forget to bring an extra $5.00 for parking. Make sure you review which start you are at and which corral you belong in. Generally the Houston Marathon places the 3:45 and faster marathoners in the front corral. Double check to make sure you are wearing your chip.
In terms of the weather, Sean predicts warmer then normal weather for race day. Sean said that anything under 60 degrees shouldn’t affect your performance if you are properly prepared. All you should wear is your singlet, shorts and NO warm-ups. You might need an extra top or gloves, but don’t worry about a hat. Don’t forget the Vaseline!
Sean advises that for a pre-marathon warm-up, only jog to warm-up if you jog faster then your marathon pace. Most importantly, when it comes to pace, know your previous races. Try to hit your pace right away and hit every split. Don’t try to make up time on the next mile. Just worry about making up time at the end of the race, if you think you can.
Sean doesn’t advise pace groups, unless you have used them before. They generally use yellow visors, red singlets and multi-colored balloons.
Going back to the weather, Sean advises that you adjust your pace to the weather. There should be no adjustment is the weather is below 60. If it is between 60-65, add 5 seconds to each mile. If it is between 65-70, add seconds to each mile. If it is above 70, add 5 seconds per 5 degrees. There will be a water station very 1.5 miles-drink every time, even if you aren’t thirsty.
For a course mile-by-mile breakdown, Sean says there will be a headwind in the first mile. In the second mile, the course will merge with the half marathoners, but don’t get caught in their pace. In miles 2-6, hit pace and drink water. Your goal for the first half should be to conserve energy. At miles 6-8, there is the hill under 1-10: jog here and pickup speed after it crests. At miles 8-13, it is flat and now you can worry about your own time.
At mile 14, the Westpark hill is very long. Don’t worry about making up time until the downhill. Miles 15-22 are pretty flat, but don’t pick-up time yet. If you feel good at mile 18, then start to pick up the pace. The hardest miles are mile 22-END. There is an immediate hill at mile 22. Miles 23-25 are good for jogging/crusing up the hills. Make up any time on the flat sections. Mile 23 is where you can let loose if you feel good at this point.
Don’t worry about running negative splits, said Sean. Run quicker on the first half of the race (but only by 1-2 minutes only). Your steady PACE is the key to a successful marathon. First timers: Don’t worry about it if you have trained right. The last 4 miles are challenging but just keep your emotions in check.
GOOD LUCK!
posted by Jessica, a Austin Runner AND triathlete at
11:38 AM
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