COACH'S COLUMN OCTOBER 1996 INCLUDING ILLUSTRATION OF MARATHON CALCULATION

first published in October 1996 Valley Striders News

What does "Family is 1st priority, Job 2nd, Running 3rd (or 7th)" actually mean for your marathon times? Consider four typical people: a 35 year old businessman; two not quite so busy 45 year olds; a retired lady with lots to do but without having to spend 8 hours a day in an office. With the "Top Ten Rules" - Coach’s Column October 95 - as amended in July 96 C.C. for "tempo" runs - this is maybe how it works out:

Fill in predictions for yourself using the rules above and the notes opposite.

If you like the answer, just get on with it. If you don’t, then act now: next year you’ll be a minute slower (unless you’re Peter Pan). The parameters are:

1. Weekly Mileage: Every increase of 1 mile/week, averaged over 13 weeks - e.g. by an extra mile on the long run, or just by running a half marathon instead of a rest day - knocks a minute off the marathon time
1. Quality: Each hill session or sustained speed session in the 13 weeks is worth between 0.3% and 0.6% i.e. 30secs to 1 minute off a 3 hour marathon.
2. Weight: ‘Standard’ weight is 2lb per inch of height minus 5lb for men or minus 15lb for women. Every pound over adds 2 secs per mile i.e. 1minute on to a marathon. But DO NOT EXPECT to run this off by increasing mileage. The numbers are quite clear and simple : it’s fat you need to shed not protein (muscle) nor carbohydrate (which you need for running fast and, incidentally, you’ll die without it because it’s the only ‘fuel’ the brain can use) : every pound of fat, at 9 kilocalories per gram, has an energy value of 4100kcals. A 140lb runner needs 100kcals to run a mile (at whatever pace); a 170lb runner needs 120kcals. So, if you’re running slowly enough to be using all fat and virtually no carbohydrate at all - 14 to 15 minute miles should be about the right pace - it’ll take 41 miles extra for the 140lb person (only 34 miles extra for the 170lb person!) just to lose one pound. Worse, if your extra mileage is all speedwork, using 50% carbohydrate and 50% fat, it’ll take twice that - 82 miles/68 miles - because the carbohydrate has to be replaced afterwards. Don’t attempt to lose more than 2lbs per week, i.e. don’t expect to see the scales showing any success for half a week at a time. It’s the one for the long haul is losing weight, so don’t despair. Just think of the pounds as minutes rolling off your marathon times and grit your teeth. Literally!