This thought has been dormant in me for a very long time. My coach has a certain affinity for marathons, so the question came up again and again. If you take such a step, it has to come from within yourself. Nobody can dictate that from outside. I wanted to do something different, needed a challenge again, wanted to set new records. That’s why I ran two half marathons at the beginning of the year. I was also toying with a spring marathon, but because I wanted to continue running on the track at the same time, that seemed too risky. So I decided to tackle it at the end of the year. This decision was conscious, and we planned the step over a year so that I could realistically tackle the marathon – provided I made it through the summer season healthy.
How does it feel to be working towards such a long distance for the first time?
The mental component is almost more difficult because the body is basically capable of a lot. It’s more a matter of attitude if you don’t go on vacation after a long summer season, don’t take a break, but just keep training. It was challenging for me to adjust to the fact that something completely new was waiting for me. At the same time, there is also anticipation. I do it on my own initiative and not because someone forced it on me. Of course, preparing for a marathon is hard, especially the long runs and the total distance. I have a lot of respect for that, and it was difficult to get used to at first. Nevertheless, it is a nice challenge and exactly what you are looking for as an athlete. And when you go into these long stretches, you quickly notice that the fatigue is completely different than after a 3000 meter steeplechase.
How does your current training routine differ from that on the track?
I am often asked whether I train significantly more now or whether it feels completely different. Compared to my usual preparation in the fall or half marathon preparation, it’s not that different. We also train extensively for the obstacle course in the winter; weeks of stress with 140 to 160 kilometers are nothing unusual. The big difference lies in the long endurance runs: they used to be 20 kilometers, now they range up to 35 kilometers. The pace units, which were usually around ten kilometers long during preparation, are now in the range of twelve to fifteen kilometers. But I don’t see that as a fundamental change. The real contrast only arises when you compare the very intensive training before a World Cup with the current endurance-oriented training.
Which change did you find most difficult – the higher volume, the lower intensity or the monotonous constant stress?
The volume is only slightly higher. It’s maybe 30 kilometers more per week, which isn’t that dramatic when divided across the individual units. I also find the lower intensity to be more pleasant because it means you have fewer muscular problems than in obstacle-specific training. The biggest challenge is actually the long runs and the long tempo sessions. Knowing that you have to run 35 kilometers in one go, that there is no break and that this session is the core of the week, is mentally exhausting.
What did you consciously keep from your middle distance time because it would also benefit you for the marathon?
You cannot completely change a well-established system from now on. I continue to be supervised by my trainer and we have been working on the same basic principle for years. That’s why the preparation doesn’t seem all that different to how we normally train. The long runs are new and not comparable, but the structure of a training week is similar to that of the middle distance. I didn’t make any radical changes to strength training either: a little more volume, a little less weight, but basically it stayed the same. As an athlete you stay true to yourself, whether you run a 3000 meter obstacle course, a half marathon or a marathon.
How do you manage to maintain your basic speed despite the endurance focus?
Basic speed is something you have within you. If I only ran marathons in the future, it would definitely slow down a bit. But three months of endurance-oriented training won’t make them go away. Of course, I wouldn’t be as lively in sprint training at the moment as I was shortly before a world championship. But after the marathon and a recovery phase, the basic speed can be teased out again. In the future, it will be important to incorporate phases with shorter, faster content so that this is not lost.
How can we imagine a typical week of preparation for you?
I have 13 units per week, so I usually train twice a day. Except on days with a long run of 30 to 35 kilometers, then the afternoon is free. The day after that is a relaxed day with just one session. Most recently, I trained in an eight-day rhythm with two long runs, two speed and two strength sessions and seven endurance runs.
Which units did you have the most respect for?
Before the long runs. 20 kilometers is always doable, but 30 or 35 kilometers is something completely different. These units were planned very deliberately, also because of the food. You don’t just run and see what happens. You have to train your marathon nutrition just as much as you have to train the running itself. Your stomach has to learn to regularly absorb gels and carbohydrate-containing drinks. Add the right footwear and the right socks to avoid blisters. These very long sessions were the most challenging for me because you have to deal with yourself a lot to maintain mental focus.
How do you mentally deal with long, often lonely training kilometers?
I realize that I have chosen this voluntarily and that I know what I am training for. The training sessions, even if they are difficult, are the way to get there. Milestones can also help: small rewards or division into rounds. I mostly ran outside, often on five-kilometer loops. This made it easy to structure the run and I was able to tell myself: “One lap done, just five more.” This meant that every stop where I drank and took my gel was like a little energy booster.
What rewards do you give yourself after a 30-kilometer run?
I usually need rest immediately afterwards. Basically, I incorporate small things into my everyday life that are good for me. A delicious meal in the evening, for example. I didn’t have any fixed rituals, my everyday life as a mother is too busy for that.
We will set a pace that I should run as evenly as possible. However, a realistic target time only emerges from performance diagnostics. I would like to start conservatively so that I can use reserves in the second half. Heart rate doesn’t matter to me.
Was Valencia a strategic choice?
Valencia is one of the marathons that everyone wants to run because it is a fast route with mostly good conditions. The main reason, however, was the timing: there were around eleven weeks between the World Cup final in September and Valencia. That was exactly the time window I needed to run another marathon this year and perform well there.
When do you expect the critical phase to occur in the race?
Ideally only after kilometer 30. I still have no concrete idea what the whole thing feels like and I have a lot of respect for it. But my coach wouldn’t send me into a race unprepared and wouldn’t give me a pace that I couldn’t maintain. Many people say that until the half marathon you should turn your head off and roll along. I hope so.
Is it about time, placement or experience in Valencia – and how do you measure a successful debut?
The placement is irrelevant for me. Nevertheless, I go into a race like this with certain ambitions, otherwise I wouldn’t have prepared for it to this extent. A realistic sound barrier is around 2:30 hours. My goal would be to stay below that. At the same time, it’s also about the experience for me. I want to make a solid start to the marathon, where I might also realize that I still have resources to run faster in the future. If I’m just above that, it’s not a bad day. The 2:30 is just a reference point that should serve as a basis for further marathons.
What can amateur runners learn from you? What are your three most important principles?
You have to set a realistic but challenging goal. Setbacks are part of the game and you shouldn’t let them bother you. Food is the be-all and end-all. That means you have to develop strategies: How do I take care of myself? Which products do I use? This is very individual and has to be tried out in preparation. If you have the opportunity and it suits you, I would try to train with other people who have the same goal. A lot of things are easier together. And if that doesn’t work, you should develop strategies to outsmart yourself. The body is stronger than you think.
What common mistakes do you see in preparation?
First of all, wrong footwear. Then poor nutrition such as running on an empty stomach to lose weight. The body needs energy. Anyone who does sports has to support their body to be efficient. And too little regeneration. This is a central part of training and doesn’t necessarily mean doing nothing. But when your body needs a break, you should also be kind to yourself.
What are your tips for the last month, last week and last 48 hours?
In the last month you are tired, but you have to keep going, even if the goal still seems far away. In the last week, the focus is on tapering (reducing the amount of training shortly before a competition, editor’s note). Many people make the mistake of training too much out of insecurity. You can do more damage than if you gave your body a break and just lightly tapped it again. And in the last 48 hours you should pay attention to your diet: light, easy to digest, high in carbohydrates, with little fat and little fiber to relieve the strain on the gastrointestinal tract.
What role will the marathon play for you in the future? Will you remain loyal to the railway?
I expect to continue running marathons. However, I will never say goodbye to the track completely because the shorter distance makes me stronger for the competitions that come. First of all I’m concentrating on this one run and then we’ll see.
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