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Writer's pictureDominik Erne

Race Report - Marathon de Sevilla - 2h42

Date: Sunday, 18 February 2024

Venue: Sevilla (Spain)

Parcours: 42.195km in the historic City of Sevilla

My Result: 2:42:50



Project Marathon - Intensive specific Training Preparation

The Sevilla Marathon represented one of the few key races to me in 2024 and I have had a lot of respect for this marathon project including both a very specific training and race.


As an ultra-runner, transitioning to marathon training posed many challenges. The shift in training style and pace demanded, among other things, faster sessions but ultimately proved beneficial. It facilitated improvements in aerobic capacity while running at a faster pace and aerobic speed. This has not only enhanced marathon performance but also prepared for upcoming ultra races later in the year.


Preparing for a marathon demands a significant commitment. It requires a combination of physical preparation, mental resilience, and strategic planning.


Building upon a robust running foundation and good overall fitness, it requires following a specific training plan that can vary from 8 to 16 weeks. This plan is carefully tailored to individual fitness levels, race objectives, and various other considerations. The training process is rigorous, typically requiring at least 2 quality sessions per week. In addition to this, it's crucial to optimize nutrition (pre-race, during race and post race).


Thus, I dedicated a very specific 8-week block to marathon preparation. My training included a diverse range of sessions, including long runs exceeding 30 kilometers, incorporating intervals of slow, moderate, and race pace segments. Additionally, shorter race-pace sessions and intervals faster than race pace, such as threshold pace and interval repetitions, were incorporated, along with easy runs.


My Race goals

Setting realistic goals for a race is crucial for performance. Based on a 10k all-out performance test in December, previous race results, and training form, I forecasted the potential marathon race time.


For the Sevilla Marathon, I set the following goals:


  • Maximum Goal: 2:39 - This ambitious target would require flawless execution from A to Z and thus is super difficult to achieve.

  • Main Goal: Sub 2:43 - A challenging yet achievable objective under optimal conditions.

  • Minimal Goal: Sub 2:48 - The baseline goal, ensuring a respectable finish time.


Race Start - a massive crowd of 12 000 runners

At the start line, approximately 12,000 runners assembled for the event, creating a vibrant atmosphere filled with hundreds of elite athletes, including world-class competitors.


It's 8.30 am: the gun goes off, the start of the race! Let's run.


Zurich Maraton De Sevilla Race Start - photo credits: Race organiser
Zurich Maraton De Sevilla Race Start - photo credits: Race organiser

The first 21.195 km - the "easier part"

My plan was to maintain a pace between 3:47/km and 3:49/km. The first kilometer at 3:53/km was a bit slower due to the crowded start.


However, as I found my rhythm, my pace gradually picked up. I decided to stick with a group of runners maintaining a nice pace, and it felt fantastic.


Every 20 minutes, I made sure to hydrate and consume 10-15g of sponsergel, supplementing with additional water from aid stations every 3 kilometers.


KM 10: According to my watch, I completed the first 10 kilometers in 38 minutes and a few seconds. Everything was going according to plan, which felt awesome!


KM 10 -21: Everything continued to progress smoothly, maintaining the same rhythm throughout. To keep pace and flow, I started listening to electronic music, which proved to be quite helpful. I completed the half marathon in 1 hour and 20 minutes. The original strategy was to gradually pick up speed in the second half of the marathon, aiming for a negative split. Achieving a negative split is a remarkable accomplishment, but it's extremely challenging to execute.



Kilometer 21 to 31 - solid splits

Everything was still going quite smoothly. Running in Sevilla was truly breathtaking, with its stunning historic sites and old castles adding to the scenic route.


Despite maintaining a fast pace, it felt like a sort of indirect, high-speed sightseeing tour of the city.


I maintain my rhythm by consistently fueling with 10-15g of Sponsergel every 20 minutes, supplemented by additional water from aid stations every 3 kilometers.

 

Kilometer 32-40 - Marathon wall?

The phenomenon known as the "marathon wall" is a common experience among runners. It typically occurs around kilometer 30 of the race, where runners may suddenly feel a significant depletion of energy and struggle to maintain their pace. This is due to various factors, such as starting too fast, inadequate nutrition and hydration during the race, and insufficient training.


Incorporating long runs into the training regimen, along with practicing race pace splits and implementing proper nutrition strategies, became essential components of my marathon preparation.


My strategy was to maintain a consistent pace by not to exceeding a pace of 3.45/km and to fuel my body through continuous intake of food and drinks as practiced in training. By doing so, I didn’t hit the wall.


However, at KM 32 a bit of wind picked up, causing a decrease in pace. I found myself running some kilometers above 3 minutes and 50 seconds. To reduce wind resistance, I tried to stick with a group of 5-10 other runners. However, it seemed that they were all running slightly slower.


Nevertheless, I embraced the moment with a positive mindset, remembering the acronym WIN and PHD, and applying it into practice! WIN stands for "What's Important Now?!" PHD stands for Passionate, Hungry and Driven! It's all about maintaining focus, getting rid of negative thoughts, and focusing on positive aspects. During this period, the pace varied between 3:48/km and 3:57/km, with my slowest kilometer at km 40.


The last few kilometers - final attack

I briefly attempted to pick up the pace at km 38.. But quickly realized it was too risky as a cramp sensation began to occur. Instead, I aimed to run smoothly and quickly, yet with control, focusing on my breathing and maintaining a solid running form.


With the finish line in sight, I felt a surge of anticipation, knowing that the end of the race was near and it would be a great feeling to cross it.


With just the last 2 kilometers remaining, it feels challenging but exciting!

I'm confident it will result in a fantastic finish, so I maintain focus on my running technique and footwork. Kilometer 42 is done. There's only 195 meters left to go. I enjoy the final moments, take pleasure in the accomplishment.




The Marathong Finish - 02:42:50 !

It's done. The time is in: 02:42:50!


It's a fantastic race time for me, and I'm happy about it!






A big thank you to:


  • Kalsang, my girlfriend for granting me ample time to dedicate to my passion and for her virtual support

  • My friends and family who followed me virtually and for the encouraging messages.

  • Nico for sharing a fantastic sports weekend & leisure time in Sevilla

  • Sponser Sport Food for their support in terms of high-quality SponserGels and Salt Tabs

  • Giglio Orthopédie Genève for providing me with exceptional special insoles. These insoles have played a pivotal role in stabilizing the position of my feet, thereby supporting my running style effectively.

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