I have recently read four articles that talk about the importance of taking in carbohydrates during a marathon. It seems like it is not just important, it is a major factor determining whether you have a good or poor race (that is, how you feel the last hour of the race.
The carbs that you have loaded in the previous days and on the race morning are expended after 90 minutes of running. So you have to take in more. As well as more liquid. Actually, you can't take in as much carbs as you are burning (as much as 200g per hour) but you should try to take in 30-60g per hour. Unfortunately, this is as much as your stomach can handle. The thing is, some people can handle 30 and some people can handle 60, so you really should experiment before the race. Also, practice helps you to be able to handle more.
One Weider Energy gel has 45g of carbs. One Fightman Energy gel has 46g. I tried carrying a Weider gel last sunday on my long run and drank it between 20 and 25k. It worked fine (thanks for the suggestion, Mika). Not particularly troublesome to carry and easy to drink. Also they have a cap so you can drink a bit at a time. Carbo Shotz (available at Art Sports) have 29.8g. They are easier to carry (thin so you can stick them in your shorts) but harder to drink (thick and gooey and no cap, you should drink water from an aid station together or just after...your stomach cannot handle 30g of carbs all at once).
I will probably carry one Energy gel and two carbo shotz. (I will also carry some candy (glucose...high glycemic index for fast absorption by the body) although chocolate will be available at some aid stations, this was written in Courir, which I will also eat.)
The other way to take in carbs is via a sports drink. Ideally you want about 25g per 500ml, but most Japanese drinks have much less. Pocari Sweat has 6.7, I think it is. Of course, you are getting liquid as well. So not much carbs, but better than water. Again, you should experiment with your drink before the race.
Which brings us to the important point of...what will be the sports drink at the Tokyo Marathon? Does anyone know? I mentioned Pocari Sweat because Otsuka Seiyaku is one of the marathon sponsors, so I am guessing that PS will be the drink at the aid stations. I hope it is. It is drinkable and has the carbs and has some minerals, which is also good.
In summary, you should drink small amounts frequently after the race starts, and take in carbs, as much as you can handle, after 90 minutes. Oh, and eat a high carb breakfast: cereal or oatmeal or bagel or rice or guess what? instant noodles (low glycemic index for longer absorption by the body) and sports drink. Some people say a banana is also good, some say it is not so easily digested. I will stick with oatmeal. Again, you should experiment before the race.
Bob
Monday, February 5, 2007
a wise selection
What kind of shoes will you choose for Tokyo Marathon?
Of course I know that a decision of your shoes for the race depends on your skill and your body condition.
Well, let me change a style of my question.
If you find a problem of your shoes in last minutes, two weeks before a marathon race, what would you solve that problem?
Are you going to change the shoes to another new one?
I'm looking forward to participating in Tokyo marathon as well as elite runners.
My level of running is indifferent, no, low at the moment, therefore I tried to run a lot last two months.
As one of my strategy, I changed a shoes last months, but unfortunately for me, the new shoes (a sole is quite flat type, which I've never used) doesn't work for me.
The new shoes caused a terrible blister, knee pain and some serious cramps.
Do you think this problem is from my sudden intense workout of last two months?
Unfortunately my former (favorite) shoes are worn-out.
If you have a problem like me, what would you do last two weeks for the marathon?
Chiba
Of course I know that a decision of your shoes for the race depends on your skill and your body condition.
Well, let me change a style of my question.
If you find a problem of your shoes in last minutes, two weeks before a marathon race, what would you solve that problem?
Are you going to change the shoes to another new one?
I'm looking forward to participating in Tokyo marathon as well as elite runners.
My level of running is indifferent, no, low at the moment, therefore I tried to run a lot last two months.
As one of my strategy, I changed a shoes last months, but unfortunately for me, the new shoes (a sole is quite flat type, which I've never used) doesn't work for me.
The new shoes caused a terrible blister, knee pain and some serious cramps.
Do you think this problem is from my sudden intense workout of last two months?
Unfortunately my former (favorite) shoes are worn-out.
If you have a problem like me, what would you do last two weeks for the marathon?
Chiba
Ome Marathon
I ran the Ome Marathon yesterday (Feb. 4). For me it was to be a tune-up for the Tokyo Marathon and a means of boosting my confidence. I had a great time and my confidence has been properly inflated. I recommend this "classic" Japan race to everyone. Honestly, it was one of the best race experiences I have ever had.
People who've run the Okutama ekiden will know the course well. Just combine most of the eiken legs together omit all the sash passing and you’ve got the Ome Marathon. So if the weather is nice (and yesterday it was phenomenal), the scenery is beautiful.
Best of all was the support of crowds and volunteers along the race course. Every time I looked up there was a water stop or some one passing out sweets, banana slices or lemon wedges. Young and old heartily cheered on the runners and made the thought stopping or even slowing down impossible. Once, while passing a group of taiko drummers, I was able to "high-five" about ten percussionists of all shapes sizes and ages as I ran past their line.
At about 24K, when my spirits were sagging a little, a rumbling beckoned me. It started in low and began to grow. By the time I reached the thundering taiko rhythm, I was enveloped and buoyed by the electric energy of the drummers. For about 50 meters or so, I felt like I was running springs. What a mood lifter.
I will run this race again. I recommend you all try it.
People who've run the Okutama ekiden will know the course well. Just combine most of the eiken legs together omit all the sash passing and you’ve got the Ome Marathon. So if the weather is nice (and yesterday it was phenomenal), the scenery is beautiful.
Best of all was the support of crowds and volunteers along the race course. Every time I looked up there was a water stop or some one passing out sweets, banana slices or lemon wedges. Young and old heartily cheered on the runners and made the thought stopping or even slowing down impossible. Once, while passing a group of taiko drummers, I was able to "high-five" about ten percussionists of all shapes sizes and ages as I ran past their line.
At about 24K, when my spirits were sagging a little, a rumbling beckoned me. It started in low and began to grow. By the time I reached the thundering taiko rhythm, I was enveloped and buoyed by the electric energy of the drummers. For about 50 meters or so, I felt like I was running springs. What a mood lifter.
I will run this race again. I recommend you all try it.
Saturday, February 3, 2007
Pre-race (morning) schedule
I am interested in knowing what others are going to do in the hours before the race.
My schedule will be:
4:00: Get up.
4:15: Eat medium bowl of oatmeal. Drink some Pokari Sweat (carbs). (No tea or coffee - diuretics).
Until 5:15: Read the paper, maybe take a walk outside.
5:15: Eat a piece of toast with jam, drink some more PS, drink a carbo gel (Weider Energy or Carbo Shotz. Have not tried the Carbo Shotz yet, will try one tomorrow to see how it sits in my stomach).
5:30: Shave and shower (to be Fully Awake).
6:00: Go to the bathroom, make final check of stuff to bring (including every possible piece of wear I might wear for the race).
6:35: Leave home.
7:30: Get to arranged meeting place.
As you can see, I will not eat much and will also not drink much. I like an empty stomach when I run and I definitely do not want to have to pee while I am running, which if I drink 2 or even 3 hours before I will have to. I will drink and eat more carbs during the race.
BoB
My schedule will be:
4:00: Get up.
4:15: Eat medium bowl of oatmeal. Drink some Pokari Sweat (carbs). (No tea or coffee - diuretics).
Until 5:15: Read the paper, maybe take a walk outside.
5:15: Eat a piece of toast with jam, drink some more PS, drink a carbo gel (Weider Energy or Carbo Shotz. Have not tried the Carbo Shotz yet, will try one tomorrow to see how it sits in my stomach).
5:30: Shave and shower (to be Fully Awake).
6:00: Go to the bathroom, make final check of stuff to bring (including every possible piece of wear I might wear for the race).
6:35: Leave home.
7:30: Get to arranged meeting place.
As you can see, I will not eat much and will also not drink much. I like an empty stomach when I run and I definitely do not want to have to pee while I am running, which if I drink 2 or even 3 hours before I will have to. I will drink and eat more carbs during the race.
BoB
NEWS
We are 5 Volunteer for Tokyo Marathon 18th.
Yoshiko,Taizo,Rob,Robin and Shoji
We wear staff jumper.
Shoji
Yoshiko,Taizo,Rob,Robin and Shoji
We wear staff jumper.
Shoji
Thursday, February 1, 2007
Tokyo Times
Here’s a topic that’s perfect for this forum, not least of all because a lot of the people who could be, should be (why aren’t you?) reading this are thinking about it: What will I run at Tokyo? Hoping to unleash a flood of discussion, here’s my take.
My training for Tokyo opened with a determination to run below my 3:11 PB. Until the beginning of this year, I would have said I was edging towards that. A great end of year 30k in Osaka, a better 35k on the first Sunday of January; Wednesday night speed plus distance workouts that exceeded expectations; comfortable tempo runs; consistently rising mileage. Everything was pointing in the right direction and looking good.
But on January 14, I got the unwanted birthday present of the Sunday run from hell. I plodded a lonely course through Yoyogi, watching the pack run away from me, dwindle and disappear, leaving me to run at a pace below that of my Saturday slow (recovery pace) runs. Nothing else I could do! Wednesdays were the same, as both speed and distance slipped away. There was no apparent rhyme or reason for this abrupt and then persistent decline. No pain, no fatigue, no trouble sleeping; and I was sleeping long enough, seven hours a night. I eased off mileage to see if that helped, but it made no apparent difference. Racing a slow leg at Shibuya ekiden only confirmed what I already knew: Bye bye 3:11.
So, here we are. Seventeen days out. I did 98 plus change at Shinjuku half. Way too slow for a 3:11 full marathon. For the moment I’m hoping I’ve settled at this level, that the deterioration will not go on, and that I will manage to finish Tokyo under 3:30. Let us see what we shall see.
Gareth
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