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 | |
|
| 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... :-)
