Running a Smarter 2015 Chicago Marathon

Last year, I missed my marathon PR at the Chicago Marathon by four minutes. In order to improve on that time and perhaps actually PR, I've outlined the things that I plan to do differently at this year's Chicago Marathon:

Around mile 8 in 2014

1) Negative split: I've run seven marathons and I've run positive splits all seven times. Check out the blue line in this graph of last year's marathon's mile splits.

My 2014 Mile Paces

All you need to see is that the line slopes upwards after mile 13. I would like to finally see that line that slope downward (or at least be flat) after mile 13!

2) Add extra time to pace calculators: According to the McMillan Pace Calculator, based on my last 5k time I should be able to run a 2:58:00 marathon, according to my last half, I should be able to run a 3:00:00 marathon. However, as I've learned in the past pace calculators don't work for me for the marathon distance. I am better off adding a few extra minutes to my predicted marathon finish time and go with that pace (say a 3:04:00). If I feel good later in the race, then I can speed up and attack the lower number.

3) Plan for a bathroom break: I've had to stop at a porta-potty in the first half of all of my marathons. I need to factor this extra minute "break" into my pace calculations. Also, once I leave the porta-potty I need to not speed up to try and get back with the "group" I was running with, or to try not to make back lost time as quickly as possible.

My 2014 port-potty stop according to my GPS map

4) Try not to stop: Besides the bathroom stop last year, I also had to stop because my heart rate monitor fell off. This year if I don't use the porta-potty (by not drinking too much pre-race), I could save a minute. Also, I recently bought a Garmin 225 watch with a wrist-based HRM. So, unless my watch somehow falls off, I won't have to stop to adjust anything this year.

Keep right on moving...

5) Don't surge at mile 13 or 14: At the halfway point of every marathon, I throw in a reckless fast surge (see chart above) for a mile that wears me out. After this surge, my pace gradually drops off and I start hurting. I simply need to cut that out!

6) Take extra nutrition: Last year, during the final four miles I got three separate leg cramps. Although a lot of that may have to do with diminishing form as I got tired, I need to get an extra gel down to deliver some carbs and sodium to my muscles which could help avoid the dreaded leg cramps.

No plan is ever perfect, but I just want to avoid repeating the same dumb mistakes that I seem to make at most marathons. Saving just a minute or two by racing smart, could mean the difference between a PR and not a PR.