Oakland Marathon Race Plan
The Oakland Marathon is this Sunday. It’s my first time racing an event at the Oakland Running Festival, and, in spite of living in the city next door, is only my second time running in Oakland.
The first was actually last weekend! I scoped out the course with my friend Michael, who is also racing the full. Oakland reminds me a lot of Pittsburgh, where I went to college and learned to love running. Both have an industrial vibe that’s as grungy as it is charming. Pittsburgh running trails are criss-crossed with train tracks, reminders of the steel industry that created the city. In Oakland, I was struck by the street art. There are massive murals all over the place, and I’ll be looking to them for inspiration on race day.
The route itself is going to be a challenge. Not because it’s hilly, but because it’s filled with hairpin turns, jog-around-the-blocks, and one stretch of Mandela Parkway that we’ll traverse not once, not twice, but three times. Last year, runners were misdirected and ended up running an extra half mile. With a course this weird, I’m worried that will happen again.
On the bright side, the race organizers obtained permits to cross the Bay Bridge. I love crossing bridges during races. The Golden Gate Bridge was definitely a highlight of the SF Marathon, and the 16th Street Bridge in the Pittsburgh Marathon. They serve as milestones during the race. At Oakland, I’ll be thinking “3 miles until the bridge”. Because the Bay Bridge is so long, I’m sure I’ll later be thinking “3 miles until I’m off the bridge.”
Race Plan
This blog has proven useful in looking over and learning from my previous races. In coming up with a race plan for Oakland, I revisited my past three marathons:
Humboldt Marathon, Oct 2018 — I ran 15 seconds per mile slower than marathon pace, and was able to avoid cramping. I did, however, need to slow down an additional 30 seconds per mile in the final 4 miles as my legs were on the verge of cramping.
SF Marathon, July 2018 — Ran at marathon pace, cramps hit at mile 20, forcing me to slow down 70 seconds per mile.
Woodlands Marathon, March 2018 — Ran at marathon pace, cramps hit at mile 23, causing me to slow down by about 1 minute per mile.
After the painful experience at SF, I tried holding back the pace at Humboldt. That worked in the sense that my legs didn’t cramp, but the race felt too conservative. At Oakland, I’m willing to risk cramps for the chance of a fast time, so I won’t be handicapping my marathon pace.
This is admittedly a risky strategy. If past experience is any indicator, I’ll cramp up at around mile 21. But you miss all the shots you don’t take.
Research suggests that there are two distinct causes of muscle cramps in endurance events: Electrolyte imbalance and muscle fatigue.
Looking back at past races, I think I can effectively prevent electrolyte imbalance by eating high sodium GUs and drinking a lot. Similar strategies worked in Humboldt and SF last year. So over the course of the 26.2 miles, I’ll be gorging on 4–5 GU Gels, and will bring along a 165mg sodium pill just in case. I’ll also continue my tradition of scaring the race volunteers by unexpectedly grabbing two cups of gatorade.
Fatigue cramps are my kryptonite, and are what most likely got me in the SF and Woodlands marathons last year. I’m hoping that my increased level of fitness will help delay or prevent these. I’ll also focus on maintaining good form late in the race, and will definitely not run faster than marathon pace, a recipe for cramps.
The weather’s looking fantastic, and I’m feeling pumped for Sunday! Good luck to any fellow racers reading this.
