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The Red Zone

Posted on April 24th, 2006

A popular question at this time of the year is, “How do I pace the LA Marathon in March to achieve my best performance without hitting the wall?”

My first response to that question is “How have you prepared for racing a marathon?” In other words, have you been in a 25-28 week preparation period and with the race being 1-12 weeks away, are you gearing up for 20-mile training session that will include at least four 20-milers separated by a week of a shorter training session for recovery? If you have followed an intelligent training program the answer is, it is not very complicated.

In my book, “Go the Distance”, I have a chapter on pacing for a number of races such as 5K, 10K and beyond. The marathon is of particular interest because it involves hitting the “Red Zone.” Please understand the human body is only made to run 13-15 miles. Runners can achieve that goal comfortably by just running 3-5 miles per day 3-4 days per week with one stretch out day to an eight mile run. However to get through the Red Zone (16-26 miles) a runner must reprogram their computer (brain) to accommodate running the longer distance. Experiencing the longer mileage, one day per week can accomplish this goal. The body is a wonderful machine and it can adapt to any stimulus. Just put your body through the experience on a repetitive basis and it will adapt.

If you want to run a 3-hour marathon you need to do the first 13-miles at 51% effort and the next 13 miles at a 49% effort. That is, 92 minutes for the first 21K and 88 minutes for the second 21K. In other words a negative split. I always caution my students to run easier the first half then make an assessment and build to the finish line. If you are slower at the half way mark (13-miles) the distance can be made up the last six miles. If you are out to fast, the more fuel you burn (glycogen) and the bigger chance you have of hitting the wall.

When that happens adjustments are out of your hands and you are going to be in trouble. They call it rigor mortis.