042: Setting the Conditions For A Sub 2:45 Marathon with Jeff Cunningham
Nov 27, 2023
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Coach Jeff Cunningham, essential to the host's marathon prep, discusses training patience, volume, and setting conditions for success. They dive into the impact of stress, motivation, pacing strategy, embracing challenges, and respecting the marathon. Preparing for the sub 2:45 CIM race, they explore expertise as curious amateurs and the importance of training volume for endurance. The hosts highlight the significance of internal motivation and maintaining an easy pace, while sharing insights on the upcoming race.
Prioritizing rest and managing stress are crucial for successful marathon training and performance.
CIM offers a unique race experience with a fast and competitive atmosphere.
Respecting the marathon distance and embracing the hard aspects of training are essential for growth and success.
Deep dives
CIM: A highly popular and fast marathon race with great weather conditions
CIM, also known as the California International Marathon, is a highly regarded and fast marathon race in Sacramento. It is known for its favorable cool and dry weather conditions in December. Despite the perception that it is a net downhill course, CIM actually has some challenging rolling hills in the first half of the race. However, it also provides a fast and flat finish for the last stretch. The race is popular among elite runners and often attracts high-caliber participants, making it a highly energized and competitive event.
Setting the Conditions for Success: The Importance of Managing Stress and Prioritizing Training
Managing stress and setting the right conditions for success can significantly impact marathon training and performance. Prioritizing rest, sleep, and personal relationships can help reduce cortisol levels and overall stress, allowing for better recovery and performance. By creating balance and finding joy in other areas of life, runners can replenish mental and physical energy, leading to improved training and race day performances. Recognizing the need to be patient, embracing downtime, and prioritizing overall well-being are essential elements of success in marathon training.
The Unique Experience and Energy of CIM
CIM offers a unique race experience, starting with the bus ride to the point-to-point course. The race typically has high energy, although the start may initially feel quieter without spectators. As the race progresses, the crowds increase, and runners can feel the electric environment. CIM is known for attracting fast and motivated runners, creating a ripple effect of motivation along the course. The fast nature of the race, coupled with competitive participants, contributes to a vibrant and exciting atmosphere.
The Pacing Strategy: Caution, Restraint, and Fuel Management
The pacing strategy for CIM involves starting with caution and exercising restraint in the early miles. By running at a pace slightly slower than the goal pace, runners can conserve energy for the later miles of the race. This is especially important due to the rolling hills in the first half of the course. Managing fuel and energy reserves is also crucial, as marathon racing requires strategic resource allocation. CIM's layout and characteristics call for a measured and disciplined approach to pacing and fuel management.
Respecting the Marathon: Importance of Pace and Approach
Respecting the marathon distance is crucial, as the race demands utmost reverence. Approaching it with arrogance or lacking respect can lead to failure. Understanding the effort required and the need to train adequately is key. Beginning with easy runs and focusing on running adeptly is essential to building a foundation. Respect for the marathon also includes respecting pace selection. Running at a pace that matches one's abilities, rather than pushing beyond one's limits, is crucial for success and preventing injury. Mileage and intensity should be gradually increased, with respect for the body's capabilities and limitations.
Embracing Hard Things: Pursuing Challenges and Respect
A growing trend in pursuing physically challenging events, such as marathons, ultra marathons, and cold plunges, reflects a desire for hard experiences. As society becomes more comfortable and convenient, people are seeking out challenges that test their abilities and push them beyond their limits. This pursuit of hard things stems from a deep-rooted need for growth, resilience, and a sense of accomplishment. Respecting the difficulty of these challenges, rather than seeking shortcuts or expecting easy success, is important. Embracing the hard aspects of life allows individuals to tap into their own potential and create their own opportunities.
In today's episode, I had a conversation with my coach, Jeff Cunningham. We discuss all facets of training and how patience while embracing the hard things is vital for a marathon build. Jeff has been essential to my prep for the California International Marathon and helped me set the conditions to have a successful race day. Sub 2:45, here we come! Enjoy!
