With the Catalina Marathon less than a month away, we only have two weekends left to get our long training runs in. Some of us are going long this weekend for a 3 week taper, while I prefer a 2 week taper and will do my long run on Saturday, February 23. It’s your choice. Whatever works best for you is the correct taper. If you don’t know what’s best, try to get it in this weekend. If for some reason something comes up that derails you, you still have the following weekend as back-up.

There two ways to look at the Catalina Marathon:

1.) It’s a race, you have a time goal. You want a podium spot in your age group or overall. Well, that puts you in a special category. I always use the same strategy on this course, save energy on the uphills, runs the flats and fly down the downhills. I just push harder if I feel good and I am look for a strong performance. Good luck, and if everything goes your way we’ll be clapping for you at the awards ceremony in Avalon. But you are in the top 20 percent of the runners.

The rest of us just want to finish in one piece and that’s no minor accomplishment for this race.

2.) Enjoy every step. The Catalina Marathon is a very special race. It’s a bucket list race for many runners. It’s an annual pilgrimage for others and a rite of passage for first timers. Take your time to look around. Turn around and check out the isthmus in the first mile. Notice the beautiful wildflowers. Witness the wildlife. Stop and see the eagles. Take your time at the aid stations. Look down at Avalon from the ridge top. Soak in the cheers as you cross the finish line.

Regardless of the runner you choose to be that day we are all together, cheering each other on and being open to all Catalina has to offer.

Training Tips

1.) Make Your Last Long Run a Race Rehearsals – Wear your hydration pack, belt or handheld. Know how it feels for long distances. Are there any places it rubs that you need to protect? Use the shoes you plan on wearing on race day. Eat the same or similar breakfast. Lay out all your gear the night before. Make sure everything works including what you eat and drink on the course. Make notes of anything that doesn’t work or you need to change.

2.) The Sole Runner 10-30-45 Rule

Drink 3 – 6 oz of water or sports drink every 10 minutes – On Course Aid Stations are about 2 miles apart so a hydration pack/belt/bottle is a good idea. Plus you can carry all the extras with no hassles with a pack.
Electrolytes (pills, powder, drink) every 30 minutes – I use Drip Drop and/or Enduralytes
Eat at least 100 Calories every 45 minutes – I like Honey Stinger Waffles

Most of the On-Course Aid Stations have all sorts of great calories, so you don’t need to bring too much.

3.) During your long training run, don’t push to get every mile you think you might need if you feel a possible injury or are getting sick. Please, the race is more important and only weeks away. If you are worried about being under-trained, you really can’t make it all up now. Take it slow and go as long as you feel you’re not jeopardizing your body or health. Maybe try doing back to back runs of 2.5 hours each day instead of one really long run. Pushing too hard can’t lead to injuries. Listen to your body. Slow down if needed. Take walking breaks. Stay healthy.

I’ll post race tips in two weeks. Until then…

Train Focused,

Coach Steve – Sole Runners Full and Half Marathon Training Programs