I actually had this conversation with my bestie running partner. We have been doing our long runs together...every week... for the past 8 years! She's a faster runner than me. Our conversational runs are a bit "breathy" for me and outside of my low heartrate zone. I am really trying to be better about focusing on my personal goals and heartrate to make my running gains this training cycle. We agreed to meet for short hikes on occasion throughout the month, while I focus on my personal training goals. No one had hurt feelings about it. And, we are still going to find time to hang out- just in a different way:)
Hi Trina - that had to be hard!! Especially when it's likely been a joyful part of your training getting to pass the long run time with a great friend. But I love your approach to this, and obvi you both know this doesn't mean forever. How great for you to just take a training cycle to do things the way that feel best for you and your goals. Wishing you best of luck!!
It was one year ago that I came to you with my lofty goal of BQing at this year's Grandma's Marathon. What a year it has been. Highs and lows but we are finally almost there. With that I know I'm probably not quite ready to run the time I need to and when I finally accepted that it took a lot of pressure off myself. Im gonna go out there and enjoy the day. Ill surely set a massive new PB. Thanks for everything coach.
You're so welcome, Dan. You've made incredible progress - that we know for sure!! Has been my honor to coach you the last year and watch you evolve on both a physiological and mental level. Can't wait for you to race in less than 2 weeks!!
@@WhatMatterstoMatt Justba few more runs. I am watching the weather along the North Shore of Lake Superior daily. Generally it's 40's in the morning and 60's for a high. Praying for a tail wind
It's so true!! Just having this convo with someone yesterday...if you can stick with it you'll be amazed at where you're at in a few years' time. "People grossly overestimate what they can do in one year, and grossly underestimate what they can do in 5."
I struggled for so many years because I was running all of my runs at or faster than goal marathon race pace (mostly with a local running group). Lesson learned... I started running 4-5 days a week at a much easier pace (1-2 minutes slower than goal marathon race pace) about a year ago. That, combined with consistent, structured training allowed me to finally break through a huge barrier at the Bayshore Marathon a couple of weeks ago where I ran my first sub 3:30 and my first BQ. Your videos have been so helpful to me the past couple of years, so thank you for all the great advice!
Hi Emily!! Somehow missed this awesome comment!! Huge congrats to you!!! You've cracked the code and I bet it feels so good!! Thank you for the kind words and so happy to know the channel has helped you reach your goals!
Great list, Jane! These aren't the things you'll get from everyone else and some people probably won't be happy to hear them, but you can see them all play out even just following social media. All the best to you and your runners!
Thanks so much, Eddie! Hopefully people understand these don't have to be ALL the time...that you can have plenty months of the year where you can go run with friends at whatever pace, do all your activities, etc...but that when it gets time to focus on a big goal ahead, training should look different.
I'm still with you Coach Jane !! I've been relegated to the bicycle to get my aerobic conditioning back in order, but I'm getting there, going to be back running soon. Everything you say is applicable to fitness, running, strength training - so I'm cross training at the moment, (not because I like the bicycle, but I recently Got One, and am going to use that as one of "my tools" to help my running get back in order.) LOVE seeing a coaching vid from you. Have an Awesomeness week Coach Jane.
Hi Ken! Great to have you here whether you're running or not atm! Cycling is a fantastic way to get the aerobic endurance back up with low-impact and I sure hope you can get back to running soon!
Just came back from the San Diego RnR marathon were I slightly increased my time (5min). That said I am proud that I ran the entire course without any walk breaks including the dreaded 163 hill. So far the big breakthrough is eluding me despite doing low heart rate training and putting in about 900 miles per year. But there is always another year.
Hey Andy! San Diego is a tough course indeed. Stay the course...keep going. It works but you have to stick with it. I would up that mileage to closer to 1,000 over the next year if you can and see what happens. Number one predictor of marathon success is volume/time on feet.
Funny that you bring up running with others. For the first time I joined a running group for a long run yesterday. It was fun and very motivating but the majority were going about a minute per mile faster than I usually do on my long runs. I kept up with them this time since I was worried about getting lost but I think I might slow down a bit next time and see if anyone joins me.
This is really common! It's tough, because it can be really positive for accountability and helping you get excited to go for the long runs. Min/miles is significant. My guess is another few people in the group could benefit from being at your pace, too, but maybe don't realize it or are too afraid to speak up. I hope next time someone will join you!!
I started running last January and am guilty of running too many races. I'm going to take it a little easier this year, because I have a specific time goal. I enjoy your videos.
It's normal when you get the bug! That's OK...the atmosphere can be so much fun. But yes, once you want to start really focusing on time goals, it's better to choose a race farther in advance and train specifically for that race. Otherwise it can be tough to piece together all the right training. (But that doesn't mean you can't run a 5k in a half marathon build for example, you just need to be more mindful of timing, etc.) So happy to hear you're enjoying the channel!
I’m in that camp of running to hard with a group. We have a local running group that does a workout every Wednesday. They post what the workout is going to be the day before. Lots of different people running different paces and I struggle with not trying to keep up with the lead group. I get a little bit of an ego and confidence boost from keeping up with the “fast” runners but ultimately run the workout way harder than intended.
You nailed exactly what's happening there - it's REALLY hard!! Maybe once in awhile you give in, but do the workout the way you know you should *most* of the time. 😉
Wow, this is a great segment, Jane, and one which hits home personally. On your dieting while training point, you're correct of course-no one should attempt to race really any distance while going full "Atkins" for instance, and forgoing all carbs in their daily intake. As someone who has struggled with weight all of his life, I find that shedding pounds before a race is optimum, but only by way of eating better food and amounts of it while running, not necessarily crash dieting and trying to make it all work for race day. The amount of training sessions that I put in per week for my last half-marathon allowed for some weight loss, yet I was not being too terribly strict with calories, and I naturally felt myself making better choices because of the running sessions going into what I hoped would be my P.R.(it did work out that way, incidentally)! Another point was outlined by a commenter here, which is kind of being the weak link: that's me! Though I can keep pace over 5 miles or so, for the most part in our "training group" of five or six guys, I'm definitely last-place. During training, it doesn't matter, as we all kind of "circle the wagons" every few minutes and meet back up, but during a race, it's every man for himself! Of course, everyone's good at being at that finish line for the last man, so I'm not really stressed when that happens. Which leads me to the last point you made, that of having potentially unrealistic goals. Another commenter here said something that I've sworn by for years, and that is taking the pressure off of oneself so to enjoy the race. I did a 5K very recently, and I had a goal in mind, and I wrote a workout on my Garmin device, plotting things like negative splits, time per kilometer, et. al. Well, surprise - the course was not what I had expected; full of hills, and I started cramping around mile 2! I speed-walked that hill, and gave it my all toward the finish line, and it was a decent race for me anyhow. Instead of looking at what I had failed to accomplish, I did finish strong, and I know that on another day, and on another course, I would have done better - and that race remains for me sometime in the near future. Thanks again, Coach Jane!
Hi there - thanks so much for the insightful comment! Agree that weight loss will most definitely be a byproduct of focused training toward a goal as you make healthier choices and just are naturally burning more calories with increased activity. Sounds like your training group does a good job of meeting up but running your own paces throughout the run and that you all support one another - love that! Wishing you all the best in your training and racing ahead - you seem to have an amazing outlook on it all and that you're finding a lot of JOY in it!
I’m definitely guilty of racing too often in my training, (which I say after PRing in the half - ran a 1:42). That said, I’ve had to learn to use races as workouts for a training benefit - I remembered scheduling 2 races in 6 days (both half marathons, not something I’d recommend) and I went for time in the first and got a 1:46 and treated the second as a nice long run: so I went at my easy pace until the 7th mile (the course was hilly) and then practiced a fast finish, and unexpectedly ran a 1:51. Now that I’m 7 weeks out from my marathon, no more races are on the schedule: it’s time to (safely) build up the mileage over the next 5 weeks and dial in on that marathon. Always love your videos and advice!
Hi Henry! You're definitely a big racing guy! You also have a couple things working in your favor that many don't: you're young (this allows for much faster recovery btwn hard efforts) and you're a newer runner (you're making progress fast either way). I know you've seen so much success this year! Smart to keep those last several weeks clear of racing as you get close to the marathon.
First of all, thank you for your videos! For me, it's reasons 4 and 5. I have been weightlifting for over 3 years, pretty much religiously, and it started to become somewhat boring. I didn't get the joy from it that I used to. I've always wanted to run a marathon. Besides that I have a long (read: LONG) term goal of completing a triathlon. Since I've started running, the joy of weightlifting also came back, but now it feels like I'm not having enough 'lifting' hours next to my running moments, which is a pity, since it demotivates me. I think I have now found a balance, but I have to hold myself back of doing too much running in a session. In the first week of running I did 5x 3 minutes of jogging and I was completely dead (lol). That bothered me, but we have to start somewhere I guess. After 3 months I worked my way to being able to run 6km and jumped to a 10km run in under an hour and was left with shinsplints that took around 2-3 months to heal. Holding myself back is my problem, but I'm sticking to my schedule. One day I'll run the marathon, can't wait😊
I agree it can be so hard to hold back when you are an eager beaver and everything cardio-wise is doing great! Unfortunately, as you've realized, the rest of the body just can't adapt as quickly. Sounds like you've found a good groove though. Yes, you 100% will run a marathon one day...I have no doubt.
Great video. Though I will say for me, strength training simply needs to be a part of training and race prep (just cutting back on volume when actually in prep phase). I’m working to incorporate maybe once a week of cycling into my next half prep, but very cognizant of what you’re saying about fitting too much in. Thanks again for the vid
Oh fully agree on the strength training that it's necessary. Prob not a good one for me to say there...though I have had some people wanting to do 3-4 one-hour lifts per week and that gets really hard to do all the necessary training for a big running goal (depending on what it is) and that's more what I meant there...and yes 1x week of cross-training can be really valuable!! Sounds like you're doing awesome!!
Doing too much cross training? Playing tennis a few times a week does not count does it ;-) That's my challenge in fact, but I think I have found strategies that sort of work..
Sounds like you love tennis!! Would definitely never tell anyone to take out something they really enjoy completely. Just all about figuring out priorities for that temporary block of time if you're going after a big goal. 😊
Hi Jane your point about the marathon goal I recently completed Edinburgh marathon my first in 4:19 but I had specifically focused on sub 4 hours as I feel this is well within my ability but I got to 14 miles and then it just hurt thighs and upper body. How do I ensure I can complete this in my time goal without going too slowly? I did a half but at training pace in this block I can run 145:00 for a half so should be able to complete the marathon. I’m a regular runner as well. I’m more disappointed and am trying to figure out what to do next time Lol 😂 big questions I know thanks I’
We sound similar. I ran 1:44 half last year and thought sub 4 was a lock. But, I hit the wall at 21 miles and did 4:22. In my next block, I probably overtrained by increasing mileage and doing speedwork. Got injured and took time off, but improved to 4:13 two months ago. However, I'm now starting to see benefits of low-heart rate training, which I started 6 months ago. Instead of training at an 8:45 to 9:30 pace, I've been running around 10min/mile. Having run a 23:06 5K last year, I just ran a PB of 21:39. So, I'm optimistic that the plan is working, and maybe this October I'll get the sub 4.
@@LayneBracy1 hi there many thanks for the reply and advice. You are correct training at a slower pace will help I am sure as most of my long runs were quicker than 10 mins a mile. I wish you all the best in your next marathon and congratulations on the 4:13. I understand that it may take sever goes before getting it t right. Thank you.
Hi James - top 3 recommendations: 1) Run more. Run more than you did in the last training block - ideally getting to 45+ miles/week in the peak weeks as long as you are safely building. 2) Slow down. One of the number one mistakes runners make. If you run a 1:45 half, your at least 80% of your running should be 10:45/min mile or SLOWER. 3) Fuel well. Aim for a MINIMUM of 60g carbs/hour - both on race day in and your long runs over 2 hours.
Interested in 1:1 Coaching, a Training Plan or coaching consultation? Learn more here: readysetmarathon.com/run-coaching-services/
I actually had this conversation with my bestie running partner. We have been doing our long runs together...every week... for the past 8 years! She's a faster runner than me. Our conversational runs are a bit "breathy" for me and outside of my low heartrate zone. I am really trying to be better about focusing on my personal goals and heartrate to make my running gains this training cycle. We agreed to meet for short hikes on occasion throughout the month, while I focus on my personal training goals. No one had hurt feelings about it. And, we are still going to find time to hang out- just in a different way:)
Hi Trina - that had to be hard!! Especially when it's likely been a joyful part of your training getting to pass the long run time with a great friend. But I love your approach to this, and obvi you both know this doesn't mean forever. How great for you to just take a training cycle to do things the way that feel best for you and your goals. Wishing you best of luck!!
It was one year ago that I came to you with my lofty goal of BQing at this year's Grandma's Marathon. What a year it has been. Highs and lows but we are finally almost there. With that I know I'm probably not quite ready to run the time I need to and when I finally accepted that it took a lot of pressure off myself. Im gonna go out there and enjoy the day. Ill surely set a massive new PB. Thanks for everything coach.
You're so welcome, Dan. You've made incredible progress - that we know for sure!! Has been my honor to coach you the last year and watch you evolve on both a physiological and mental level. Can't wait for you to race in less than 2 weeks!!
@copper Dan. Can’t wait to hear how grandma’s goes!!!
@@WhatMatterstoMatt Justba few more runs. I am watching the weather along the North Shore of Lake Superior daily. Generally it's 40's in the morning and 60's for a high. Praying for a tail wind
@@copperdan7667 🤞I think I remember Kofuzi saying he had a tail wind when he ran grandma’s last year.
@@WhatMatterstoMatt Yes. Last year I ran Grandmas and we had a good 10 mph tail wind. It was perfect weather, too
Great advice. I've learned that I have way more potential than I imagined, but it takes longer to reach that potential than I anticipated.
I love that!!!
It's so true!! Just having this convo with someone yesterday...if you can stick with it you'll be amazed at where you're at in a few years' time. "People grossly overestimate what they can do in one year, and grossly underestimate what they can do in 5."
I struggled for so many years because I was running all of my runs at or faster than goal marathon race pace (mostly with a local running group). Lesson learned... I started running 4-5 days a week at a much easier pace (1-2 minutes slower than goal marathon race pace) about a year ago. That, combined with consistent, structured training allowed me to finally break through a huge barrier at the Bayshore Marathon a couple of weeks ago where I ran my first sub 3:30 and my first BQ. Your videos have been so helpful to me the past couple of years, so thank you for all the great advice!
Hi Emily!! Somehow missed this awesome comment!! Huge congrats to you!!! You've cracked the code and I bet it feels so good!! Thank you for the kind words and so happy to know the channel has helped you reach your goals!
Great list, Jane! These aren't the things you'll get from everyone else and some people probably won't be happy to hear them, but you can see them all play out even just following social media. All the best to you and your runners!
Thanks so much, Eddie! Hopefully people understand these don't have to be ALL the time...that you can have plenty months of the year where you can go run with friends at whatever pace, do all your activities, etc...but that when it gets time to focus on a big goal ahead, training should look different.
I'm still with you Coach Jane !! I've been relegated to the bicycle to get my aerobic conditioning back in order, but I'm getting there, going to be back running soon. Everything you say is applicable to fitness, running, strength training - so I'm cross training at the moment, (not because I like the bicycle, but I recently Got One, and am going to use that as one of "my tools" to help my running get back in order.) LOVE seeing a coaching vid from you. Have an Awesomeness week Coach Jane.
Hi Ken! Great to have you here whether you're running or not atm! Cycling is a fantastic way to get the aerobic endurance back up with low-impact and I sure hope you can get back to running soon!
Just came back from the San Diego RnR marathon were I slightly increased my time (5min). That said I am proud that I ran the entire course without any walk breaks including the dreaded 163 hill. So far the big breakthrough is eluding me despite doing low heart rate training and putting in about 900 miles per year. But there is always another year.
Hey Andy! San Diego is a tough course indeed. Stay the course...keep going. It works but you have to stick with it. I would up that mileage to closer to 1,000 over the next year if you can and see what happens. Number one predictor of marathon success is volume/time on feet.
@@runningwithjane Thanks for the encouragement - I will continue but I set myself a new goal of 4h30 next year
Funny that you bring up running with others. For the first time I joined a running group for a long run yesterday. It was fun and very motivating but the majority were going about a minute per mile faster than I usually do on my long runs. I kept up with them this time since I was worried about getting lost but I think I might slow down a bit next time and see if anyone joins me.
This is really common! It's tough, because it can be really positive for accountability and helping you get excited to go for the long runs. Min/miles is significant. My guess is another few people in the group could benefit from being at your pace, too, but maybe don't realize it or are too afraid to speak up. I hope next time someone will join you!!
Your coaching session helped me so much! Thank you for giving me a new perspective on my training. I just finished my first 12-mile run. 🎉
Oh I'm so happy to hear that Joshua! Congrats on your 12-miler! How did you feel afterwards this time around?
@@runningwithjane I felt much stronger after this run! Thank you!
I started running last January and am guilty of running too many races. I'm going to take it a little easier this year, because I have a specific time goal. I enjoy your videos.
It's normal when you get the bug! That's OK...the atmosphere can be so much fun. But yes, once you want to start really focusing on time goals, it's better to choose a race farther in advance and train specifically for that race. Otherwise it can be tough to piece together all the right training. (But that doesn't mean you can't run a 5k in a half marathon build for example, you just need to be more mindful of timing, etc.) So happy to hear you're enjoying the channel!
Signed up for my first marathon this December! Looking forward to working with you once you have availability!
Woohoo!! Me, too, William! Hope the summer prep mileage before training begins goes well for you in the meantime.
I’m in that camp of running to hard with a group. We have a local running group that does a workout every Wednesday. They post what the workout is going to be the day before. Lots of different people running different paces and I struggle with not trying to keep up with the lead group. I get a little bit of an ego and confidence boost from keeping up with the “fast” runners but ultimately run the workout way harder than intended.
You nailed exactly what's happening there - it's REALLY hard!! Maybe once in awhile you give in, but do the workout the way you know you should *most* of the time. 😉
Wow, this is a great segment, Jane, and one which hits home personally. On your dieting while training point, you're correct of course-no one should attempt to race really any distance while going full "Atkins" for instance, and forgoing all carbs in their daily intake. As someone who has struggled with weight all of his life, I find that shedding pounds before a race is optimum, but only by way of eating better food and amounts of it while running, not necessarily crash dieting and trying to make it all work for race day. The amount of training sessions that I put in per week for my last half-marathon allowed for some weight loss, yet I was not being too terribly strict with calories, and I naturally felt myself making better choices because of the running sessions going into what I hoped would be my P.R.(it did work out that way, incidentally)! Another point was outlined by a commenter here, which is kind of being the weak link: that's me! Though I can keep pace over 5 miles or so, for the most part in our "training group" of five or six guys, I'm definitely last-place. During training, it doesn't matter, as we all kind of "circle the wagons" every few minutes and meet back up, but during a race, it's every man for himself! Of course, everyone's good at being at that finish line for the last man, so I'm not really stressed when that happens. Which leads me to the last point you made, that of having potentially unrealistic goals. Another commenter here said something that I've sworn by for years, and that is taking the pressure off of oneself so to enjoy the race. I did a 5K very recently, and I had a goal in mind, and I wrote a workout on my Garmin device, plotting things like negative splits, time per kilometer, et. al. Well, surprise - the course was not what I had expected; full of hills, and I started cramping around mile 2! I speed-walked that hill, and gave it my all toward the finish line, and it was a decent race for me anyhow. Instead of looking at what I had failed to accomplish, I did finish strong, and I know that on another day, and on another course, I would have done better - and that race remains for me sometime in the near future. Thanks again, Coach Jane!
Hi there - thanks so much for the insightful comment! Agree that weight loss will most definitely be a byproduct of focused training toward a goal as you make healthier choices and just are naturally burning more calories with increased activity. Sounds like your training group does a good job of meeting up but running your own paces throughout the run and that you all support one another - love that! Wishing you all the best in your training and racing ahead - you seem to have an amazing outlook on it all and that you're finding a lot of JOY in it!
I’m definitely guilty of racing too often in my training, (which I say after PRing in the half - ran a 1:42). That said, I’ve had to learn to use races as workouts for a training benefit - I remembered scheduling 2 races in 6 days (both half marathons, not something I’d recommend) and I went for time in the first and got a 1:46 and treated the second as a nice long run: so I went at my easy pace until the 7th mile (the course was hilly) and then practiced a fast finish, and unexpectedly ran a 1:51. Now that I’m 7 weeks out from my marathon, no more races are on the schedule: it’s time to (safely) build up the mileage over the next 5 weeks and dial in on that marathon. Always love your videos and advice!
Hi Henry! You're definitely a big racing guy! You also have a couple things working in your favor that many don't: you're young (this allows for much faster recovery btwn hard efforts) and you're a newer runner (you're making progress fast either way). I know you've seen so much success this year! Smart to keep those last several weeks clear of racing as you get close to the marathon.
First of all, thank you for your videos! For me, it's reasons 4 and 5. I have been weightlifting for over 3 years, pretty much religiously, and it started to become somewhat boring. I didn't get the joy from it that I used to. I've always wanted to run a marathon. Besides that I have a long (read: LONG) term goal of completing a triathlon. Since I've started running, the joy of weightlifting also came back, but now it feels like I'm not having enough 'lifting' hours next to my running moments, which is a pity, since it demotivates me. I think I have now found a balance, but I have to hold myself back of doing too much running in a session. In the first week of running I did 5x 3 minutes of jogging and I was completely dead (lol). That bothered me, but we have to start somewhere I guess. After 3 months I worked my way to being able to run 6km and jumped to a 10km run in under an hour and was left with shinsplints that took around 2-3 months to heal. Holding myself back is my problem, but I'm sticking to my schedule. One day I'll run the marathon, can't wait😊
I agree it can be so hard to hold back when you are an eager beaver and everything cardio-wise is doing great! Unfortunately, as you've realized, the rest of the body just can't adapt as quickly. Sounds like you've found a good groove though. Yes, you 100% will run a marathon one day...I have no doubt.
Useful information . Thanq
You're welcome! Happy running!
love the honesty and authenticity. Have you tried create more appealing custom thumbnails to increase your engagement on youtube.
I'm good
Great video. Though I will say for me, strength training simply needs to be a part of training and race prep (just cutting back on volume when actually in prep phase). I’m working to incorporate maybe once a week of cycling into my next half prep, but very cognizant of what you’re saying about fitting too much in. Thanks again for the vid
Oh fully agree on the strength training that it's necessary. Prob not a good one for me to say there...though I have had some people wanting to do 3-4 one-hour lifts per week and that gets really hard to do all the necessary training for a big running goal (depending on what it is) and that's more what I meant there...and yes 1x week of cross-training can be really valuable!! Sounds like you're doing awesome!!
@@runningwithjane for sure! I usually cut it back to twice a week in the weight room when in preps. Thanks!
Great advice coach.
Thanks for watching, Dick - hope all is well!
Doing too much cross training? Playing tennis a few times a week does not count does it ;-) That's my challenge in fact, but I think I have found strategies that sort of work..
Sounds like you love tennis!! Would definitely never tell anyone to take out something they really enjoy completely. Just all about figuring out priorities for that temporary block of time if you're going after a big goal. 😊
Hi Jane your point about the marathon goal I recently completed Edinburgh marathon my first in 4:19 but I had specifically focused on sub 4 hours as I feel this is well within my ability but I got to 14 miles and then it just hurt thighs and upper body.
How do I ensure I can complete this in my time goal without going too slowly? I did a half but at training pace in this block
I can run 145:00 for a half so should be able to complete the marathon. I’m a regular runner as well. I’m more disappointed and am trying to figure out what to do next time
Lol 😂 big questions I know thanks
I’
We sound similar. I ran 1:44 half last year and thought sub 4 was a lock. But, I hit the wall at 21 miles and did 4:22. In my next block, I probably overtrained by increasing mileage and doing speedwork. Got injured and took time off, but improved to 4:13 two months ago. However, I'm now starting to see benefits of low-heart rate training, which I started 6 months ago. Instead of training at an 8:45 to 9:30 pace, I've been running around 10min/mile. Having run a 23:06 5K last year, I just ran a PB of 21:39. So, I'm optimistic that the plan is working, and maybe this October I'll get the sub 4.
@@LayneBracy1 hi there many thanks for the reply and advice. You are correct training at a slower pace will help I am sure as most of my long runs were quicker than 10 mins a mile.
I wish you all the best in your next marathon and congratulations on the 4:13. I understand that it may take sever goes before getting it t right. Thank you.
Hi James - top 3 recommendations:
1) Run more. Run more than you did in the last training block - ideally getting to 45+ miles/week in the peak weeks as long as you are safely building.
2) Slow down. One of the number one mistakes runners make. If you run a 1:45 half, your at least 80% of your running should be 10:45/min mile or SLOWER.
3) Fuel well. Aim for a MINIMUM of 60g carbs/hour - both on race day in and your long runs over 2 hours.