Introducing Tom Brian, the Metro Aberdeen Running Club captain, who recently went under the spotlight to share his advice on marathons. Tom recently completed the Chicago Marathon in an outstanding time of 2:39:24. He shares his take on marathons in the Marathon Spotlight.
Marathons completed?
5
PB Marathon time?
2:39:24
Favourite marathon and why?
Boston – prestige (120 years running), course is littered with stories from old (Duel in the Sun – great book as well!) , It’s challenging with its hills and because you start 26 miles away in the sticks you get the feeling of running toward the city with every town then suburbs all building to a downtown crescendo. Plus the support is phenomenal.
Worst marathon memory and why?
I DNFd in Amsterdam which left bitter memories (which is harsh as I’m sure it’s great if you run it). Take away was that you need to retain focus right until race day.
Marathon plan 80:20, Pfitz, Hal Higdon or other?
Jack Daniels Run Smart program recently. (Previously used Pfitz 18-50 and 18-70 to good effect). Tend to use schedules as a base and custom it based on what works for me.
Hydration & Nutrition snack of choice on long runs?
Clif Gel Shots (raz) during but only on occasional runs to be confident my stomach can handle them on race day. Tend to do most long runs on just my standard breakfast (porridge plus banana).
Shoes – minimal or maximal ?
Standard neutral cushioned during long runs. Lighter weight flags for sessions.
Terrain – trail, track or tarmac?
Trail for long steady runs, tarmac for almost everything else. Train for the course you’re running – if you’re running a hilly marathon then make sure your long runs reflect this. Same for flat / hills at end / hills at start / even downhill !
Top tip for #project345 ?
Marathon paced miles during long runs. Building up through the schedule to a 20M with 10-12M at MP during the run is good and a real confidence builder. At start of schedule could be 10M with 5M at MP and progress from there. Over/under long runs are a good session as well. 2 hour run with 1 hour where you run 1 km just quicker than MP (say 10sec/mile) then 1 km just slower (say 10 sec/mile) repeated is a great way to get used to picking up the pace when tired. Another great confidence booster. I find a marathon paced / session long run every other week works well with a slower steady long run the in between weekends works well.
Massive thanks to Tom for his wise words, look out for more Marathon Spotlights coming soon at #project345
Run Long and Prosper
James
SPEAR:RUN