With the Medtronic Twin Cities Marathon, self proclaimed as the “The Most Beautiful Urban Marathon in America”, just 8-days away, it’s funny how the talk around the water cooler has changed from how’s training going? to, so what’s your strategy for the race? and what are your goals?

Actually, I think this type of talk begins with the onset of the taper period prior to an event. For a marathon this would be after the last long run, about three weeks out and about a week to 10-days for an Olympic of half distance triathlon. I’ll assume for now that for the Ironman distance triathlon it will about three weeks, since my training plan calls for a 3-week taper.

A lot has been said and written about pre-race preparations and race day strategy, including pace and exertion levels, nutrition and hydration, final work outs, and mental preparedness. So based on my vast marathon experience and exhaustive research here are my pre-race and race day strategies for my fourth marathon, and second Twin Cities Marathon.

Last Chance Workouts

• Duration in minutes
• Both runs at race pace
• Swims are relaxed pace (about 1000 meters)
• 7+ hours of sleep every night

Nutrition Nuggets
The nutrition plan for the first part of the week is to stay the course. Nothing to unusual, just stick with normal portions of whole foods, fruits, vegetables, and lean protein. Wednesday evening after the run, the meal planned will be higher in protein and I will carb fast for the balance of the day. Meals for Thursday, Friday, and Saturday will be disproportional towards carbs. For the day I will consume between 800 – 900 grams of carbohydrates or 9/10g per kilogram of body weight. Hydration will be a focus especially Friday, Saturday, and Sunday morning.

Race Day
Sunday morning, race day, the meal will be light, a banana and milk, and peanut butter toast. I’ll eat an energy bar about hour before the start. I mix a 5-hour energy with 24oz of water and will drink it prior to the last bathroom break, about 20 minutes prior to start. During the marathon I’ll carry Cliff gels and Cliff shot blocks, I’ll consume something at 5, 11, 17, and 23 miles and I’ll do so just before the water stop and take on water to help absorption.

Race Day Adjustments
If I’ve learned anything in my short Multisport career it is: “Make adjustments to the strategy if needed”. You never now what race day will bring; you could face unexpected weather conditions or physical challenges during the day. You have to be willing to adjust, not just your strategy but also your expectations and goals. You need to confront and accept that every race may not be a PR (personal record). Don’t let this alone determine your sense of accomplishment and success. The journey to get to the starting line was full of self accomplishment and success’s.

“Success is not measured by what you accomplish but by the opposition you have encountered, and the courage with which you have maintained the struggle against overwhelming odds.” – Orison Swett Marden