I’ve been an enthusiastic runner for over a decade, but life took me on a different path for a couple of years. However, in 2022, I decided to reignite my passion for running. While I didn’t participate in any timed races, I accomplished several half marathons and even some runs exceeding 20 miles. This success inspired me to set my sights on running a full marathon in 2023. During the winter months, I eagerly applied to various marathon events, knowing that not all selections were guaranteed. My safer bet was a local Marathon, which offered an attractive early bird registration fee of less than $100.

Preparation and Training

Preparing for a marathon, particularly at the age of 62, demands disciplined training. Marathon running places significant strain on the body, necessitating a focus on building stamina through proper nutrition and training.

As someone well-versed in project management, planning came naturally to me. I meticulously crafted a training plan that encompassed the gradual increase and decrease of my mileage leading up to the race day. While I used a Garmin watch and online apps for tracking, I personally preferred manual recording on a spreadsheet. This approach allowed me to plan ahead, annotate before and after runs, and readily compare planned versus actual progress. It also facilitated adjustments based on real-life factors like weather and scheduling. For example, if rain thwarted a Monday run, I shifted it to Tuesday. 

In my training regimen, running wasn’t my sole focus. I recognized that running engages the entire body, not just the legs. To address this, I incorporated strength and flexibility exercises into my routine, understanding the significance of cross-training. This comprehensive approach ensured that all muscle groups, including the core, back, and neck, were sufficiently conditioned to withstand the rigors of extended running sessions. My marathon training program involved six days of structured workouts, with three to four days dedicated to running my planned distances and the remaining days dedicated to gym sessions for cross-training routines.

Running and Injury Management

My primary goal, as a 62-year-old runner, wasn’t speed but rather running safely and enjoying the experience. For runs up to 10 miles, I typically maintained a pace of around 10 minutes per mile. As distances increased, my average pace gradually slowed to approximately 10.5 minutes per mile for 18-mile runs and 11 minutes per mile for runs exceeding 20 miles. This necessitated training to build endurance for longer distances.

In my years of running, I’ve learned to be attentive to leg issues that can plague runners, including IT band problems, hamstring pulls, Achilles heel pain, shin splints, and calf tightness. My training was progressing well until one sweltering Sunday on August 13th, 2022. On that day, a humid run led to an issue with my left calf. Neglecting my usual post-run stretches aggravated the problem. I had to pause my training and seek medical advice. While my plan called for longer than 18-mile runs, during this time I could only manage a maximum of short 6-mile runs.

The key lesson I’ve learned over the years is to listen to my body. There are times when it’s crucial to push through, but there are also moments when it’s wiser to grant your body the rest it needs. In this instance, I prioritized healing my calf through ample stretching and rest, recognizing that this setback would likely extend my marathon finish time. Factoring in my training prior to the injury my Garmin watch suggested a potential marathon finish time of 4 hours and 15 minutes, and I knew it was not happening.

The Week of the Marathon

As the 2023 Marathon approached on Sunday, September 17th, 2023, I couldn’t help but reflect on how swiftly time had passed. Despite the calf injury and ongoing rain, I felt confident in my ability to participate. 

The week of the marathon is to prepare for that four-hour run. Eat right, eat on time. Sleep on time, and sleep the full amount that you need. Some people are good with 6 hours others need 9 hours. Quality sleep was equally crucial in my pre-marathon preparation. To ensure I was well-rested, I spent extra time in bed, even if I couldn’t always achieve a full night’s sleep

During the week preceding the marathon, I placed special emphasis on my dietary choices. I focused on self-cooked meals that were abundant in carbohydrates, greens, and lean proteins. Prioritizing the well-being of my digestive system became paramount, leading me to steer clear of dining out. I made a conscious effort to avoid indulging in gourmet, heavy, and processed foods. Additionally, when I needed to go out, I made sure to eat beforehand to resist the temptation of consuming visually appealing yet nutritionally questionable options

I monitored the weather forecast closely, acknowledging its potential to change. I carefully laid out my race day attire, considering the likelihood of rain. I also carried a disposable poncho, applied gel to sensitive areas prone to blisters and chafing, and wore prescription glasses with a cap from my running club.

Before leaving for the race, I had a bowl of oatmeal with fruit and made sure to use the bathroom. This pre-race routine aimed to prevent interruptions during the marathon. Additionally, I consumed my homemade organic energy bar (see below) as I made my way to the corral start line.

In preparation for the marathon course, I conducted a meticulous study of the elevation profile on the course map. This allowed me to craft a strategic plan for my water and carbohydrate breaks. I carried homemade organic energy bars and strategically implemented shorter breaks early in the run, gradually extending their duration as the race progressed. These breaks served as moments to walk, aiding in the replenishment of hydration and nutrition while helping reset my heart rate.

In addition to this, I brought along my hydration belt, equipped with bottles containing Skratch Lab hydration, ensuring a well-balanced electrolyte supply. I made a conscious decision not to experiment with any of the food or beverages offered for free at the water stations along the course. While these offerings are well-intentioned, many runners experience stomach discomfort as new foods or drinks may not agree with their digestive systems.

This was my first marathon in the rain. The rain was on when we started and it continued throughout the day. Running a marathon in the rain (check below) has its own pros and cons. Practice mindful running (see below) was very helpful during the marathon. I was able to keep my HR in control and did not run out of breath or energy.

Throughout the marathon, my calf issue occasionally reminded me of its presence, but it didn’t hinder my running to the extent that I needed to stop. I passed some runners and at the same time some runners passed me and I did not let that bother me. My focus was running my planned run, and ending safely. 

On the course, I actively engaged with fellow runners and spectators, offering and receiving encouragement as we all pursued our marathon goals. Some high-fived, others made noise to get your attention. These guys are there in the rain to cheer us, so I felt necessary to reciprocate to encourage them.

Despite the rain that persisted throughout the marathon, I completed the race in 4 hours and 49 minutes. Considering my calf injury and the challenging weather conditions, I could live with that PR, and improve it in the future.

I was aware that some of my fellow runners and friends were waiting to celebrate with me after the race. However, before joining them, I knew it was essential to dry off and change. I walked back to my car, removed my hydration belt, completed my post-run stretches, and rehydrated. Connecting with friends over a nutritious, protein, and carbohydrate-balanced meal was a perfect way to cap off the day.

We all understand that the night before a race, it’s challenging to get a good night’s sleep. Running 26 miles further depletes your energy. Nevertheless, the camaraderie of friends makes it easier to overlook the fatigue, savor the meal, and share stories while basking in the sense of accomplishment.

Mindful Running

Mindful running played a pivotal role in my marathon journey. It encompassed a keen awareness of my breathing, heart rate, cadence, surroundings, nutrition, and hydration. To avoid undue pressure, I made a conscious decision not to obsessively track my pace during runs. Instead, I focused on maintaining my heart rate within a specific zone and enhancing my VO2 max through controlled breathing.

My preferred breathing pattern was a deliberate two counts when exhaling and three counts when inhaling, synchronized with my steps. Starting on the exhale: 1, 2, 3 for exhaling and 4, 5 for inhaling. This synchronization allowed me to maintain a steady rhythm throughout my runs.

Running may seem simple, involving the act of putting one foot in front of the other, but it becomes a nuanced challenge when considering factors like heart rate, pace, cadence, breath control, and the surrounding environment. With consistent practice, these elements gradually became second nature, enhancing both the pleasure and efficiency of my running experience. During my runs, I remained mindful, especially as my breathing grew heavier, signifying the need to reduce my pace. Often, it was uphill stretches that posed the greatest challenge. While my legs continued to move, my heart rate would climb.

High heart rate levels can be problematic for runners as they lead to quicker oxygen depletion, resulting in fatigue and an inability to complete planned runs. Another crucial measure is VO2 max, which my Garmin watch provided. As my heart rate declined, my VO2 max numbers improved.

Downhill sections required close attention to cadence, as a longer stride could lead to forceful pavement impact, potentially causing imbalances and injuries. During long-distance runs, numerous leg muscles, the entire body, and even the mind tire out. This is when utmost care is essential with each step. A minor irregularity, such as a small ditch, stone, tree root, or uneven road surface, can disrupt the body’s equilibrium and lead to injuries.

Running a Marathon in the Rain

Running a marathon in persistent rain presents unique challenges. Planning for such an event requires careful consideration of various factors, including attire, shoe care, and race strategy. The best approach depends on individual running style and preferences, as well as the specific race conditions.

Pre-Race Preparations:

• Stay Dry Before the Race: Standing in corrals for extended periods demands strategic clothing choices. Layering allows you to stay warm while discarding layers before the race. Adjust clothing based on weather conditions, favoring warmth in cold and dry-fit fabrics in hot weather.
• Shoe Care: Accept that your shoes will get wet. Decide whether regular running shoes or trail running shoes with added traction are suitable. Consider merino wool socks for wet conditions but opt for lighter socks in warmer weather.
• Shoe Weight: Rainwater increases shoe weight, potentially affecting your performance. Some runners find rain cooling compared to running in the sun.
• Face Protection: Shield your face, especially your eyes, from the rain. Wear a visor hat and glasses, and carry a quick-dry cloth for convenience.

Preventing Chafing and Blisters:

• Use products like Body Glide, Sport Shield, or Vaseline to prevent chafing and blisters. Apply them to areas prone to friction or irritation.
• Clothing Choices: Whether you prefer shorts or tights is a personal choice. In cold weather, tights offer better protection. Avoid loose-fitting, moisture-absorbing clothing that adds weight when wet.
• Rain Gear: Consider wearing a rain jacket or poncho with adequate ventilation to prevent overheating while staying dry.

Post-Race Recovery:

• Dry and Change Quickly: Arrange for dry clothes after the event. Staying in wet clothes increases the risk of illness.

Preparing for a rainy marathon is a personalized endeavor that takes into account individual preferences and race conditions. Adaptability, comfort, and safety should guide your choices throughout the race.

Organic Energy Bars for the Runners

My homemade energy bar has two primary ingredients; organic dates, and organic bananas. My main focus in making this bar was to avoid additional preservatives and ensure it has all the vitamins and minerals a runner needs such as Calories, Potassium, Calcium, and Sodium. There is no added sugar. Sugar in these bars is a natural part of the fruits.

These bars are easy on the digestive system, and in most cases do not upset the stomach system. Sugar provides quick energy, while the rest of the carbs are absorbed in the system to provide glycogen later. For an average runner, one bar provides energy for about four miles. 

Note: I do not sell these bars, but do share them. Reach out to me if you want to try it.

Bandate	Unit	Per Bar
Calories		205
Calcium	mg	42
Copper	mg	0
Iron	mg	1
Magnesium	mg	68
Manganese	mg	0
Phosphorus	mg	120
Potassium	mg	579
Sodium	mg	118
Zinc	mg	1
Protein	g	3
Carbohydrate	g	45
Fiber	g	6
Sugars	g	35
Fructose	g	14
Vitamin C [Ascorbic acid]	mg	1