Tips for Training and Racing
The Antarctica Half and Full Marathon
Okay, I am going to lay out all my training and racing secrets for Antarctica. Racing The
Antarctica Marathon is like a box of chocolates... you never know what you are going to get. It can
be extremely cold and windy, rainy, snowing or all of the above. The elements in Antarctica
can change on a dime. Be prepared.
The first time I raced in Antarctica there were winds up to 40mph and at times, snow up to
my hips. Every time I took a step I could feel the cold air pass under my foot. It was
unbelievably cool! The second time, it was, well different. Rain, fog, about 35 degrees and
mud ankle deep. The trick is to be ready for ANYTHING. Rain, sleet, snow, cold, mud, wind and
the occasional penguin crossing your trail.
You know it is perfect Antarctica Training weather when:
- It rains so hard you begin to see animals walking in pairs.
- The wind knocks over your snowman.
- The mudslide takes out your aid station.
- You have to suck on your water bottle and sports drink because they are frozen.
- Icicles have formed on your eyelashes.
- The meteorologist measures the current snowfall from the snow that accumulates on your
shoulders during your long runs.
Training for the Antarctica Marathon is like training for no other marathon in the world.
It takes discipline, flexibility and wisdom.
It will take discipline to get out there this winter and train on those icky days. You know,
the days where you look outside and say, I am glad I am not out there. Those are perfect
Antarctica Training days. Get out there and train on those days. In comparison, it is easy to
train for a road marathon. It takes discipline to train properly for the Antarctica Marathon.
That means being "specific" with your regimen.
The key is specificity. That is, training in similar terrain features and elements. Doing
all your training on a road will help prepare you some, but running hills on dirt roads or
trails will be more specific to the terrain you will be racing on in Antarctica.
Specificity. It is the KEY to training and racing in Antarctica. Running 400-meter intervals
may help you for a road race, but they won't much help you in Antarctica. Get out on dirt roads,
trails and off the beaten path. The course is run on dirt, gravel road that trucks and
four-wheelers ride on.
The course rolls up and down most of the time. There are short, steep hills and long,
climbing hills. There are A LOT of hills. You will climb (hike) the Ice Glacier twice during
the marathon and once for the half. The Glacier Climb is at a 17% grade and is approximately
2/3 of a mile (1K) up. There is also a short stretch of rocks (small pebbles and large
rocks) on a beach prior to hitting the Glacier. As much as you can, train off-road and on
hills. Hills are more important than speed for this marathon.
Techniques for training for hills. Again, the most specific and effective
way to train for the hills in Antarctica are dirt roads and trails that include long climbs and
short steep climbs. If you don't have access to that type of terrain (I live in the flatlands
of Chicago) here are a few other ways to train for hills:
- People who have access to train on Trails and Hills:
If you run hills regularly, continue to do so and make sure you are including short, steep and
long climbs. Vary the grade and distance of hills for variety. Run on trails most of the time
(80% of training).
- People who have access to train on Hills, but only on Roads:
Run on the hills on roads and add running on grass, sand or any other terrain that is off-road
to train core and legs to react to softer and unpredictable surfaces. Consider a road trip to
a trail for a few of your long runs. Incorporate stair climbing, steep hill climbing or a
stair-machine at the gym.
- People who have no access to regular hills (flatlanders):
Utilize the treadmill for hill training. Although it is not the same, it is a great tool to
build strength for hill running. Incorporate the Stair-Machine or treadmill hike at a high
incline at the gym. This will really develop your hill climbing muscles. If you have a hill in
your area (we have one small one) run hill repeats up and down, over and over to teach your
body to withstand the impact of downhill running. Take a road trip and find some hilly trails
if at all possible. It will really help you mentally prepare for the race.
Training on hills is very different than Racing on hills. While training on hills, you want
to push yourself while running up and recover on top and on the way down. Push, meaning push
pace at an effort that you can run all the way to the top. If you are new to hills, take it
easy going up for the first 4-6 sessions. If you are seasoned, push that pace going up. Form
is key when running hills. Keep your torso to the top of the hill rather than leaning forward
into the hill. Shorten your stride, pump your arms and keep your stride quick and efficient.
Avoid bending at the waist, tightening at your shoulders and slowing your stride. All of those
things will demand more energy.
Racing hills is a completely different strategy. This is where the WISDOM comes in. Racing
a long distance race is all about managing energy and running efficiently. When racing, have
a strategy for hills. The best strategy in my opinion is to maintain the same effort (not
pace) going up a hill. In other words, let's say you are running at 80% heart rate or
9:00/minutes per mile on a flat stretch. As you begin to climb the hill, change gears and
maintain that same effort level (80%) which means slowing your pace to probably 9:30-9:45/min
per mile. As you reach the top of the hill, you WON'T be exhausted, but energized and able to
make the most out of the downhill. Open your stride, let the hill pull you down rather than
fighting the downhill and maintain that same effort level (80%) You will most likely run
8:15-8:30/min per mile pace. By the time the hill is done you will have maintained a
consistent effort level and avoided total burn out of energy. Plus, using this strategy gives
your mind a plan every time you hit the hill. It avoids the dreaded "Oh gosh, another
hill" thought... Try this in training and teach yourself how to run downhill. This over
anything else will help you race strong.
Learn how to run off-road. You can begin on grass or gravel paths and progress your time as
your body gets use to it. The truth is running off-road is a lot easier on your muscles,
joints and tendons. It can be more challenging, but easier to recover.
Strength Train at least twice per week and include exercises for your core, upper body and
lower body, specifically your lower leg (foot, ankle, calf and shins). Exercises for balance
and dynamic strength (plyometrics) are a great complement too. It is best to work with a
personal trainer for a few sessions if at all possible. It will make a huge difference in the
quality and strength of each run and prepare your body for any terrain feature on race day.
For those of you live in the warmer climates, try to go somewhere cold for at least one
long run to practice your apparel and gear. Some of you are within driving distance to cold
weather, some may need to take a flight. It is well worth it! It doesn't have to be Alaska,
just somewhere where the temperatures are 0-30 degrees (F) and you have access to run on trails
in the snow or ice. If you can't, no worries. You can run in the cold without training in the
cold. It is not like going from cold to hot. Your body does not need to acclimate to run in
the cold. Having the right gear and being prepare though is vital.
Get out on raining days to test gear and remember to dress on race day for temperatures that
are 15-20 degrees warmer than it is. This allows for your body core temperature increase when
you run. There is also a great apparel calculator on RunnersWorld.com that can help you decide what to
wear.
If you live in the cold elements, get out and train on all those nasty days. Practice your
training, see how your gear works and determine what layers you will need in various
conditions. These training days build character and go a long way in developing the mental
strength it takes to race in these conditions.
Make notes in your journal. It will help once it is time to pack. Also remember, most of
the time on the ship is casual. I think I wore the same outfit or only a few pieces of fleece
the entire ship time. This helps for making space in your bags.
Fluid on the Course: Remember, the coolest thing about Antarctica is also the most
challenging part too. You are out there. No stores for Gatorade, no volunteers smiling and
handing you sports drink, and no Rock Bands. It will be you, about 150 other runners, the
Researchers, the Penguins and the dreaded Skuas (large, dark brown birds that love diving for
marathoners).
There will be at least THREE drop points for water bottles on the race course that you
will access twice each. Remember, the course is an out and back that you run once for the
half marathon and twice for the full marathon. You will be able to store gear outdoors (under
a research building) during the race. You can leave fluids and dry gear there. The crew will
drop bottles on the first three-mile out and back loop so you will get to it twice in the
first 6 miles. They will also drop in the second loop so you will get fluids on the way out
and back on both loops. I've found using water bottles more effective than Camelbacks because
of the drop points. I use hot water when filling them and they have stayed unfrozen and worked
well. Again, test this out and see what you prefer. Remember to bring all your sport drink
powder, bars, gels or bloks.
GEAR that I've found very useful in Antarctica:
- Yak Trax
for running on snow and ice
- Gaiters to keep the snow and mud off your shoes
- Balaclava for full face protection
- Headlamp
in the event we get to camp on the continent
- Powdered Sports Drink and 3-4 water bottles
- Throw-away camera or light-weight digital for the race (may freeze up)
- Shell mittens to keep your hands warm in all kinds of weather
- Fleece hat, headband and baseball cap or running cap
- Waterproof shell jacket and pants
- Lightweight tight and wicking long-sleeve layer
- Heavyweight fleece tight and long sleeve layer
- Trail Running Shoes (also used winter running shoes with Gortex)
- Clif Bloks
(they don't freeze like gels and bars)
- Gels (great if it isn't too cold) You can also keep them in your tights to avoid freezing
- Waterproof (drybag) bag to keep your gear on race day and excursions
- Journal to write your thoughts and a few great books to read
- Ski goggles for extreme weather, at the sunglasses
- There is laundry on the ship so you don't need to bring 500 pairs of socks.
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