Ask The Experts: Marathon Week with Liz Yelling
Catch the highlights from Friday's lunchtime debate, when double Olympian - and Lucozade Sport Super Six mentor - Liz Yelling answered your marathon questions live in the forums
Liz Yelling has been competing as a top international athlete for more than 15 years. In 2006, she won the Bronze medal in the Commonwealth Games in Melbourne and she has twice represented Great Britain in the Olympics (Athens 2004 and Beijing 2008). In 2007, she also won the British Half-Marathon and Marathon titles, and is a Lucozade Sport Running Ambassador.
Over the past few months, Liz has been one of our Lucozade Sport Super Six mentors, working with our Virgin London Marathon hopefuls as they look ahead to April 25.
Read the whole forum debate
Q. I am training for a sub-3:45 marathon, and normally run my long runs at about 9:00 or 9:30 pace. However, last week my plan suggested I do my long run at 8:30 pace. Is this too fast? Kirsty G
A. Marathon pace for a 3:45 marathon is an 8:35-minute mile so yes, 8:30 is too fast. Aim to run your long runs slower than your marathon race pace and then add in some sections at race pace ( for example, three x 15 minute bursts or a 60-minute stretch) when you are three to four weeks out from race day.
Q. On runs of longer than three hours I tend to cramp up badly - can I do anything to combat this? Egilaustinsdad
A. Cramp can be a number of things. It can be nerve-related (so could be worth getting your back checked) or it could be de-hydration or fatigue. Try drinking an electrolyte drink in the days leading up to the marathon, and ensure you have a good hydration strategy in place for the race.
Q. Do you find you get all kinds of strange aches and pains turning up during taper? Rowan Green
A. Yes, I get aches and pains during the taper period. If they are new niggles, then I know they are in my head, but if it is something I recognise then I tend to listen to it. Don't worry - they will all vanish once the gun goes on April 25!
Q. I am really panicking about falling behind - my schedule doesn't include running longer than an hour between now and the marathon. Won't I lose endurance and speed? tinka
A. Your taper sounds very sensible. Trust the training you have done - now's the time to relax and enjoy the ease down before race day. It's normal to feel like you will lose fitness, but the reality is far different. It takes two weeks of zero activity for you to start losing fitness - the taper is for maintaining your fitness, while giving your body a chance to recover from all the hard training you have done. Watch a movie and read some books - that's what I do!
Q. I've been really looking forward to my first marathon but now the last week is here I'm terrified! How much running should I do this week? grandadnohair
A. Maintain the frequency with which you run, especially if you're slightly older (resting tends to make you seize up). You should be doing about 40 per cent of your biggest week - a light session the Tuesday before (for example, 10 minutes easy, 10 minutes at marathon pace, 10 minutes easy) and reducing your runs as race day draws closer (no more than 10 - 30 minutes in the final four days). The day before the marathon, do a 10-minute easy jog. Good luck!
Q. I have a target time in mind, but if things go wrong and I start missing my pace goals, what's the best way to salvage a good race? Wobbled
A. It's best to have a window for pacing, so have a pace band for your target time, but also one for a time a little slower (a time that you would still be happy with) so you have some room for error. Also, if you do find yourself going off track, it is a good idea to have a back-up plan ready so you don't lose focus. If you start dropping off the pace, run how you feel and don't look at your splits again - just run the best you can on the day!
Q. I am preparing to run my first marathon - any advice on dealing with the nerves? Darran Jenkins
A. Nerves are normal. Try to embrace them - they make you run well and are the petrol in your blood. Remind yourself why you are running the marathon and if someone told you you couldn't run, how would you feel? Think of five great sessions you have banked in the last three months, and remind yourself of how far you have come. It is all about positive thoughts, and reminding yourself it will be worth it. Deep breathing can also help calm those nerves too!
Q. Training hasn't quite gone to plan for me - how do you deal with the pressure of trying to run as quickly as possible for the distance, and how do you plan a race when you don't feel fully prepared? Frosty9
A. I like pressure but don't worry about other people, I just focus on what I want to achieve. If my race preparation has not gone to plan I run how I feel and don't look at my watch. Why not take the pressure off yourself, run without a watch and enjoy the race instead? Then your time at the end will be a nice surprise either way. Just make sure it feels comfortable until Mile 18-20, then run for home if you are feeling OK.
Q. I get really nervous and before a race starts, constantly feel like I need the toilet - even when the run starts, I still think I need to go. How can I combat this? BHOGG
A. Try a light jog before the start and see if that gets anything going, then pop into the loo. Alternatively, take an Imodium Instant 50 minutes before the start of the race. Drinking coffee early in the morning when you wake may also help evacuate the bowels.
Q. Do you have any tips on how much water to drink during the race? Sarah Masterson
A. Ideally you should have practised drinking on the run while you have been training. Only taking on water is not a good idea - I'd advise you take on some sports drink or carry some gels as well. Water will be out on the course - just don't take only water as you will not absorb it as well. I'd advise drinking three to four sips every 30 minutes.
Q. I always struggle to know how much fluid to take on board. I've been carrying a sports drink for all my training runs but always run out by Mile 18 or 19. Should I try to manage on water alone or delay drinking my sports drink until the later stages of the race? Amanda TW
A. I would take your sports drinks first and switch to water. You have been practising in your training, so you already have some idea of what you need which is great. The experts recommend you take on about 30 -60g of carbohydrate per hour, so you can take a gel (30g) or the Lucozade Sport on course (20g per 330ml bottle). How much fluid you need will depend on how much you sweat.
Q. How soon after a race do you get back into training? Flat Footed
A. I take seven days rest after a marathon and advise the runners I coach to do the same. Then I do a week of very easy running, starting with 15 minutes and running a little bit more every other day. Only after a month of easy and steady running would I re-introduce some pace.
Q. I have just short of a month after an ultra to recover for a marathon. What would you recommend? Jonathan Mackintosh
A. I would enjoy a week of swimming (or at least five days of no running) and then do a week of very easy running (with no longer than two hours of easy running at the end of that week). You can then afford to add in some marathon- or half-marathon pace sessions to wake up your legs. Listen to your body - the first two weeks after an ultra are crucial for recovery. Eat and hydrate well as soon as you can and don't do anything too mad!
Stay tuned for stacks more advice online next week, including an interactive mile-by-mile guide, information about our free pacing groups and last-minute race-day checklists.
Discuss this article
Hi everyone Double Olympian - and Lucozade Sport Super Six mentor - Liz Yelling will be online between 1pm and 2pm today to answer any queries you might have about race week and the big day itself. Liz has been competing as a top international athlete for more than 15 years. In 2006, she won the Bronze medal in the Commonwealth Games in Melbourne and she has twice represented Great Britain in the Olympics (Athens 2004 and Beijing 2008). Start posting your questions now - that way, Liz will be able to get stuck in straight away rather than having to deal with too many questions all at once. Catherine
Posted: 16/04/2010 at 12:23
Hi Liz I'm a big fan of yours and I hope to see you at Edinburgh marathon this year. My question is about long runs, I am training for a sub 3:45 marathon, I normally run my long runs at about 9 min or 9 min 30 pace, but last week my plan asked me to run it at 8:30 pace. Is this too fast? I didn't make it by the way ended up completing it in 9:30 pace. My best half is 1hr 45 - do you think a sub 3:45 is asking to much of me? Thanks Liz Kirsty
Posted: 16/04/2010 at 12:26
Hi - I'm doing Brighton this Sunday. I have my target time, pace band all sorted out and feel ready, but my question is, if things go wrong and I start missing the targets what's the best way to salvage a good race; should you work out new splits, or just hang on or what? Thanks!
Posted: 16/04/2010 at 12:32
Hi Liz Havent really got a question, just to say hello and saw you at Wokingham, well for a second until you belted it down the road and over the motorway bridge. Your an inspiration to all runners and that run in Beijing was probably one of the gutsiest performances ever of a British athlete. Good luck with everything. And 1 week to go till London woohooo cant wait 
Posted: 16/04/2010 at 12:48
Hi Buzz Lightfeet, Thank you very much!  Good luck for London!
Posted: 16/04/2010 at 12:52
Hi Liz. I running my first marathon in London next sunday. My training has been going well and I am now in the final stages of tapering. My question, or concern is, on the longer runs 3+ hours I tend to cramp up badly in my right calf and left thigh. I have tried salt tablets and changed strectches but the cramp seems to return. It is frustrating as I seem to maintain a good pace and stamina isn't a major issue. Can anything be done to combat the cramp before or during? The very least I would like to do is finish the race after all the training. Cheers John
Posted: 16/04/2010 at 12:56
Hi Liz, saw you at Silverstone last month - I had a little tear in my eye, you were fab! My question: I've managed to do everything right up till now, and I'm on course for my first (super slow, but that's not the point - a year ago I couldn't run 20 seconds!) marathon. But I've managed to get a blister on my toe due to an ill fitting sock. So my big question: what's your secret cure for blisters, and do you have a favourite brand of socks?!
Posted: 16/04/2010 at 12:56
Hi Liz, I am runnnig my first marathon next weekend and am now starting to get very nervous, dread may be more apt. Any advice on dealing with the nerves? Thanks
Posted: 16/04/2010 at 12:58
Hi Liz, my question is regarding post marathon running. How soon after a race do you look to get back into training? I know rest is important but don't want to sit around for too long. Thanks for you time
Posted: 16/04/2010 at 12:59
Hi Liz, I notice you mention over distance work, which seems to feature in most elite marathoners' training programmes. A 28 miler 3-4 weeks out would seem to be a reasonable idea but my question is do you think a session like this or the overall weekly mileage in the last 12 weeks is the biggest factor in holding pace in the last 10K of a marathon?
Posted: 16/04/2010 at 13:01
Hi Liz, hope you don't mind a semi-serious question, and a fun one! First, do you find you get all kinds of strange aches and pains turning up during taper? And what's your tip for telling niggles from something that really needs some attention? (Because a lot of us on Spink's thread are niggling like mad!) Second, do you think we'll ever see any of you elites doing London Marathon at the back in fancy dress, taking 5-6 hours, just for fun? (edited for spelling)
Posted: 16/04/2010 at 13:03
Hi Liz, You are a Legend... I've missed a few long runs so here goes. My longest run is only 20 miles and I've done a few 18's and a 19...usually I would have done a 22. My longest run pace is typically between 08:30 - 08:45 which I'm comfortable at, my speed sessions 800m repeats are run at about 06:50 pace, tempo runs tend to be between 07:15 - 07:30......given all that and hopefully you have a calculator I was wondering what your advise on pace would be, I've done 8 marathons and my PB is 3:19 for the marathon, I just feel undercooked through lack of long runs and lack of general mileage. Part of me thinks I should go out at 07:30 pace and see what happens, I just know that wall is waiting for me. Ps. looking forward to seeing you win London soon
Posted: 16/04/2010 at 13:08
Hi Liz, What sort of socks do you wear for your running and are there any particular sort that you would recommend?
Posted: 16/04/2010 at 13:13
Hi Liz, A couple of questions for you, I am running my first marathon next Sunday. Is there any tips on how much water to drink during the race? Also when running a my long runs a couple of times I have experience a sharp stabbing pain under my right rib which I can't get rid of. Is this dehydration or just a really bad stitch? It tends to come at mile 18-20.
Posted: 16/04/2010 at 13:15
Hi Liz, I always struggle knowing how much fluid to take on board, last did London in 2006 and ended up throwing up 7 times (which is not fun along a crowd lined Embankment), have not been able to stomach Luz Sport ever since this time, so planning on taking my own sports drink but still worried the same will happen again. Have been carrying my own drink on all my training runs, but I'm always all out by 18/19 which leaves me with none for later on. Should I attempt the Luz Sport or bearing in mind previous experience do you think I should just manage on water. Or should I delay drinking my sports drink until the later stages of the race. Could ask someone to take some up for me - but with the crowds no guarentee that will get it. Many thanks Amanda
Posted: 16/04/2010 at 13:22
I have a question Liz, are you coming to join some of the runners and supporters for a few beers at Chandos (Trafalgar Sq) after the race
Posted: 16/04/2010 at 13:23
Hi Liz - just saving Steve the under 4 coach from another question (BTW - he has been great, answering all our queries, no matter how many times we asked the same question even ) The under 4 schedule recommends a 12 mile steady run for this Sunday, 1 week before VLM. However, I will follow Steve's advice and do maximum 10 (same way I dropped the 18miles last Sunday to 15, but other than that I banked all LSR's) - the schedule mentions running this at a steady pace, so roughly MP. Do you think it's wise running at marathon pace this distance, or maybe just do a standard long run? I have altered te paces I've done my LSR's recently - slow as prescrobed for the first half, and then I gradually picked up the pace for negative splits the second half. It would be great to hae your input! BTW - I have been training with a torn meniscus, so I have only done 3 sessions/week for the last 2 months (but never missed an LSR - even the 22 miles felt absolutely confortable). Thank you very much,
Cristina
Posted: 16/04/2010 at 13:23
Liz, one more question: will you answer YES to Bouncing Barlist's question above  ?
Posted: 16/04/2010 at 13:24
Hello Liz, The taper is causing me a great deal of concern, as i am realy panicking about falling behind. My weekly mileage has been around 70-75, 3 weeks ago i did my last long run which was 22 miles at 6.36mm to total 76 miles 3 weeks out. I did a 1/2 marathon sunday gone at 5.53 pace and 5 miles after to total 18 and 67m for the week, and this week i'll total around 40-43 miles. But my program doesn't include running any longer than 1hr now up to the marathon, does this seem like a normal taper, compared to how you do your own taper, and will i lose endurance or speed since sunday upto the marathon as im thinking that im now not doing enough. Thankyou Liz Martin
Posted: 16/04/2010 at 13:26
Hi Liz Any insider tips on the London course to help us gain a few precious seconds ? Thanks
Posted: 16/04/2010 at 13:28
Hi Liz, I always struggle knowing how much fluid to take on board, last did London in 2006 and ended up throwing up 7 times (which is not fun along a crowd lined Embankment), have not been able to stomach Luz Sport ever since this time, so planning on taking my own sports drink but still worried the same will happen again. Have been carrying my own drink on all my training runs, but I'm always all out by 18/19 which leaves me with none for later on. Should I attempt the Luz Sport or bearing in mind previous experience do you think I should just manage on water. Or should I delay drinking my sports drink until the later stages of the race. Could ask someone to take some up for me - but with the crowds no guarentee that will get it. Many thanks Amanda
Amanda, As Kitty The Cat suggested, there is a large RW support point at 17 miles, we are already catering for special needs for approx 300 runners, you are welcome to leave anything you like with us (basically you leave things at the RW stand at the VLM expo and we'll pass it on to you. If you are interested have a look at the Support group thread and post on there (link below), thats assuming that youre not already in a support group) Support Group 2 (mile 17)
Posted: 16/04/2010 at 13:32
Hi Liz, Couple of questions if thats OK, Firstly on pacing, my half PB is 1:49, and my LSR's have been just under 9m30s for up to 19.5 miles. Should I try and continue these into the VLM and aim for a 4:10 finish or do you think I could push them a bit ? (am scared of blowing up if pushing too much!). Secondly (and this may affect first question) .. have you heard of the Coastal Relay being run this summer (and do you fancy signing up for a leg ) ? We're hoping to give Barry the Baton his first run out in London, so although possibly not your area of expertise, would you have any tips for running with a baton, ie easiest way of holding etc. Thanks Bruce
Posted: 16/04/2010 at 13:34
Hi Liz. I've been really looking forward to my first marathon (at 58 yrs old I came into it late!) and training has been generally going very well except for a heavy fall a fortnight ago where I cracked a rib and ended up in the river Medway - well almost, I was saved a few inches above the water by the brambles!! But now that the last week is here I'm terrified! Although my ribs are very sore I can still run ok, so I'm not worried about that - all I want to do is get round. But I read so many mixed messages about what we should run in the last week, from "no more than 20 mins a day", to a 5 mile mid week; and no run after Thursday, to a gentle run on Saturday. Help!! And thanks for 'being there'! Ray (aka grandadnohair)
Posted: 16/04/2010 at 13:34
Liz - Many thanks for your answer, it is much appreciated and will be taken on board. Good luck to everyone who is running in London (which seems to be the majority of the posters!) J
Posted: 16/04/2010 at 13:37
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