read time 4 minutes

Hey - Conor here!

Today we’ll cover:

• 🏃‍♂️ Barkley Marathons 2025 (Deep Dive)

• 🥗 Nutrition and Hydration During Your Run

• 🗓️ Weekly Training Plan Example

• 🔗 Favorite Finds This Week

• 💭 Run & Reflect: Thoughts from the Road

DEEP DIVE: The Barkley Marathons 2025

When the Course Wins

The Barkley Marathons, held annually in Tennessee's Frozen Head State Park, is notorious for its grueling challenges. This year's race proved exceptionally unforgiving, with no participants completing the full course.

A Brief Overview

Established in 1986 by Gary Cantrell, aka "Lazarus Lake," the Barkley Marathons is designed to push runners beyond their limits. The course consists of five 20-mile loops, totaling 100 miles, with a 60-hour time limit. Participants navigate dense forests, steep climbs, and unpredictable weather, all without GPS devices.​

2025 Race Highlights

• No Finishers: Despite favorable weather in recent years, this year's course adjustments led to no finishers.

• Fun Run Completion: John Kelly, a previous Barkley finisher, managed to complete the "Fun Run," which consists of three loops within 40 hours. He finished in 39 hours, 50 minutes, and 27 seconds.

• Increased Difficulty: Following a record five finishers in 2024, race organizers intensified the course's difficulty this year, resulting in a higher attrition rate.

Jasmin Paris: A Trailblazer

A documentary that you simply cannot miss, one of the most inspiring sporting achievement’s I’ve ever seen.

Jasmin Paris made history by becoming the first woman to finish the Barkley Marathons, completing the grueling course with just 99 seconds to spare before the 60-hour cutoff.

Her achievement has inspired many in the running community, especially women, highlighting the importance of representation and perseverance in the sport.

Every time I feel like cutting a run short or skipping an interval on speed day I think of Jasmin’s heroics and I somehow find a little bit more energy to get the workout done.

Trust me her story simply has to be watched, it will inspire you on your own Marathon journey!

Nutrition and Hydration During Your Run

Proper fueling and hydration during your run are crucial for maintaining energy levels, optimizing performance, and preventing dehydration. Here's how to effectively manage your nutrition and hydration while running:​

Carbohydrate Intake:

During prolonged exercise, your body primarily relies on carbohydrates for energy. To sustain performance:

• Runs Under 60 Minutes: For shorter runs, additional carbohydrate intake during the run may not be necessary.​

• Runs Over 60 Minutes: Consume 30-60 grams of carbohydrates per hour. This can be achieved through:​

  • Energy Gels or Chews: Designed for easy consumption and rapid absorption.​

  • Sports Drinks: Provide both carbohydrates and electrolytes.​

  • Whole Foods: Such as bananas or dried fruits, if preferred.​

Experiment during training to determine which sources your stomach tolerates best.​

Hydration Strategy:

Maintaining fluid balance is vital to prevent dehydration, which can impair performance:​

• General Guideline: Drink 5 to 8 ounces (approximately 150-240 milliliters) of fluid every 15 to 20 minutes during your run.

• Listen to Your Body: Thirst can be a good indicator of when to drink; however, don't rely solely on it, especially during intense or long runs

Electrolyte Replacement:

Electrolytes like sodium, potassium, and magnesium are lost through sweat and are essential for muscle function:​

• Electrolyte Drinks: Choose sports drinks that contain electrolytes to replenish these vital minerals.

• Electrolyte Supplements: Tablets or powders can be added to water for customized electrolyte intake.​

• Salty Snacks: Items like pretzels or pickles can provide sodium during longer runs.

Personalization:

Your individual needs vary based on factors like sweat rate, temperature, and personal tolerance:​

• Sweat Rate: Calculate your sweat rate by weighing yourself before and after a run to tailor your fluid replacement strategy.​

• Weather Conditions: In hot and humid conditions, increase fluid and electrolyte intake to compensate for higher sweat loss.​

• Trial and Error: Use training runs to experiment with different nutrition and hydration approaches to find what works best for you.​

Key Takeaway: Listening to your body's signals and adjusting your nutrition and hydration strategies accordingly can make a significant difference in your running performance and overall experience.

A Simple Training Plan Example

We touched on this last week but I can’t stress it enough how a consistent and straightforward training plan can set you on the path to marathon success. Here's another look at a basic 16-week plan to have you flying some race day:

• Weeks 1-4: Build a running base.

  • Run 4 times per week, 3-5 miles per run.

• Weeks 5-8: Increase mileage gradually.

  • Run 4 times per week, including one longer run (8-10 miles).

• Weeks 9-12: Focus on endurance.

  • Run 4-5 times per week, with long runs reaching 12-16 miles.

• Weeks 13-16: Taper and prepare for race day.

  • Reduce mileage to allow recovery, with the longest run at 20-22 miles three weeks before the marathon.

  ⬇️ Check out the below training example for Week 3.

My Favorite Finds This Week

• Must Watch Documentary: I touched on it already above but The Finisher: Jasmin Paris and the Barkley Marathons is simply unmissable.

• Barkley Marathon Fever: If you enjoyed the above you’ll love The Edge of Possible: A Barkley Marathons Tale.

Run & Reflect: Thoughts from the Road

• Find a running partner: Makes the run so much more enjoyable and makes those long runs feel shorter.

• Change up your route: If you’re getting bored of your usual route try going the opposite direction, it makes it feel like an entirely different run and less boring.

Week 10 Marathon Training Recap:

This week was another wet week in Vancouver and we also had our longest run to date, a 19 mile (30km run). More details below:

• Monday: 25 min recovery run.

• Tuesday: 70 minute run (easy pace).

• Wednesday: Rest day (pool and hot tub).

• Thursday: Intervals: 1 mile warm-up, 5×1 mile repeats with a 2 minute rest/jog in between, 1 mile cool-down.

• Friday: Rest day.

• Saturday: Finished with a 2 hour and 40 minute long run at an easy pace, hitting about 19 miles. Thankfully my brother joined me which made the run more enjoyable.

• Sunday: A well earned rest day.

Total Weekly Mileage: 37 miles (59km).

That’s All for This Week Everyone

Before you go: Here are 3 ways I can help:

1. Free Marathon Calendar — If you haven’t already be sure to download your free copy and pick a marathon. Let me know which city you'll be conquering.

2. Access to Private Community — Join fellow first-time marathoners for support and tips. Reply with "Community" to get in.

3. 1:1 Coaching: — For a personalized 16-week plan, reply with "Coaching" to learn more.

How was your training this week? Hit “reply” I’d love to hear how it’s going.

Let’s build some Endurance!

See you next week,

Conor

P.S. Check out my Strava, I’m only 6 weeks away from the Vancouver Marathon.