Upplägg SM

Det börjar närma sig Stockholm Marathon - det känns riktigt nära nu!

Efter tre dagars vila så tog jag mig ut på ett långpass idag som kanske blev lite tuffare än jag egentligen planerat. Min ursprungliga plan var att springa det inledande varvet på SM (17 km) i den tänkta tävlingsfarten. Men det blev faktiskt drygt 2 mil sprunget och i ett tempo som mer liknade vad jag hoppas kunna avsluta SM med.

Jag tänker nämligen försöka göra som förra året och springa med en negativ split där sista milen är den snabbaste. Vet inte om det är genomförbart igen, men jag hittade en "running calculator" (hur många finns det inte där ute på nätet?). Den här heter "MARCO Marathon Calculator" och man anger sin maxpuls och tänkta måltid så får man ett upplägg presenterat för hur man bör lägga upp sitt maraton.

När jag testade denna kalkylator så kändes det som att det stämde mycket bra överens med mitt lopp förra året och hur jag vill springa i år (Min MARCO-plan för att nå under 3.30).

km		time/km	tot. time		bpm		Comment
1 km		5:06	0:05:06		153		Remain calm after the starting gun and consciously keep your heart rate low (maximum of 153). It will rise later. Start running with an average of only 5:06 min/km. Therefore, prior to the race, you should practice getting a feel for the correct running speed. In open marathon races, each kilometer of the race is clearly marked so that you can adjust your speed at any time.
2 km		5:06	0:10:12		153		Excitement before and during the start can cause your heart rate to be higher than indicated here. This is very well unavoidable. Nevertheless, a slow start and budgeting your energy are important factors in achieving your target finish time or personal marathon record. For this reason, do not allow cheering spectators to push you to an increased running speed.
3 km		5:06	0:15:18		154		At a lower intensity, you initiate your marathon primarily with fat consumption. With this, you save valuable carbohydrates, which you will desperately need later.
4 km		5:01	0:20:19		160		Now, increase your speed to 5:01 min/km. Here, your heart rate should be around 160. Check your actual time at each kilometer mark and alter your speed as needed. We recommend using a watch, with which you can take intermediate times (LAP-function).
5 km		5:01	0:25:20		160		Drink a few swallows of water or isotonic beverage every 5 km (you may also want to eat a half of a banana).
6 km		5:01	0:30:21		160
7 km		5:01	0:35:22		160		Your pulse should now be about 160 beats per minute.
8 km		5:01	0:40:23		161
9 km		5:01	0:45:24		161
10 km		5:01	0:50:25		161		You know that you can run 10 km faster than 0:50:25. But, the main thing here is not completing a short distance race, but rather "finishing" a marathon in the target time of 3:28:52.
11 km		5:01	0:55:26		162
12 km		5:01	1:00:27		162
13 km		5:01	1:05:28		162
14 km		5:01	1:10:29		162
15 km		4:57	1:15:26		167		You can now speed-up to your average marathon running pace of 4:57 min/km. Your body still has a lot of carbohydrates. Now, running is really fun.
16 km		4:57	1:20:23		168
17 km		4:57	1:25:20		168
18 km		4:57	1:30:17		168		Over the course of the marathon, your heart rate will constantly rise. First of all, because you increase your speed according to MARCO and, secondly, because your body digests more and more fat, which requires an increased amount of oxygen.
19 km		4:57	1:35:14		168
20 km		4:57	1:40:11		169		Your pulse is now approx. 169 beats per minute. This is about the average heart rate for your marathon.
21 km		4:57	1:45:08		169		You have now reached the halfway point of the marathon at 21.1 km. Note the intermediate time of 1:45:37 for the half distance before the race, because it should be greater than half of your target marathon finish time!
22 km		4:57	1:50:05		169
23 km		4:57	1:55:02		170		If you run downhill for a time, "just allow yourself to run a little faster". But always run slowly when going uphill. Pay attention to your heart rate here, because it should also not rise when going uphill (maximum of 170).
24 km		4:57	1:59:59		170
25 km		4:57	2:04:56		170		Don't forget to regularly consume liquids every 5 km.
26 km		4:57	2:09:53		170		An old bit of marathon wisdom says: "You warm up in the first 32 km and the marathon begins at kilometer mark 32."
27 km		4:57	2:14:50		171
28 km		4:57	2:19:47		171
29 km		4:52	2:24:39		176		In the last third of the marathon course, force your speed to 4:52 min/km.
30 km		4:52	2:29:31		176		Drink a little.
31 km		4:52	2:34:23		176
32 km		4:52	2:39:15		177		You "only" have 10 km left to run. This distance is familiar to you and you keep a cool head.
33 km		4:52	2:44:07		177		You now notice that you are constantly "swallowing" other runners and are no longer being passed.
34 km		4:52	2:48:59		177
35 km		4:52	2:53:51		178		More and more "runners" are starting to walk on the left and right of you. Some of them are doing stretching exercises on sidewalks, against walls of houses, trees, etc. But you maintain your speed.
36 km		4:52	2:58:43		178		Your pulse is 178 beats per minute.
37 km		4:52	3:03:35		178
38 km		4:52	3:08:27		178
39 km		4:52	3:13:19		179		If you have budgeted your energy reserves according to MARCO up until now, you can continue your calculated speed of 4:52 min/km.
40 km		4:52	3:18:11		179		The marathon is not yet over after 40 km. The last 2.195 km are often underestimated. On average, you will need a full 11 minutes for this remaining distance.
41 km		4:52	3:23:03		179		If your carbohydrate reserve is now nearly empty, you will be forced to throttle back your speed somewhat. Your fat reserves then become the main fuel for the muscles in the last kilometers.
42.195 km		5:49	3:28:52		180		Congratulations! You've done it and kept running until the end. Even if you had to sacrifice a couple of seconds at the end, you have achieved your target finish time of 3:28:52.

Egentligen vill jag nog avsluta lite snabbare än så här och även inleda lite långsammare. Jag gillar upplägget med beräknad målpuls för distanserna. Det är mycket enklare att springa utifrån ansträngning mätt på pulsen. Jag tänker att tempot kan ju variera beroende på förutsättningarna - pulsen bör nog hålla denna ansträngningsnivå oavsett vilket tempo kroppen klarar att ligga på.

Ser att prognoserna nu lovar strålande sol och 23 grader varmt. Det börjar kännas allt annat än optimalt. Tur att detta är prognoser och föremål för förändring ända in i det sista... :-)