Race Day Strategy
SUMMER SOLSTICE MARATHON STRATEGY
Your Hour-by-Hour Plan for a 4-5 Hour Evening Finish
Race Overview
Start Time: 7:00 PM (Evening)
Finish Window: 11:00 PM - 12:00 AM
Temp Range: Starting 85-90°F, dropping to 65-70°F
Light Conditions: Start in daylight, transition to darkness around mile 13
Strategy Type: Run/Walk approach with adaptive intervals
⏱️ Hour-by-Hour Strategy
7:00-8:00 PM Miles 0-5
Pace Target: 11:00-12:00/mile
Run/Walk Ratio: 8 min run / 2 min walk
Temperature: 85-90°F HOT
Nutrition:
- 6-8 oz fluid every walk break
- Focus on electrolytes
- No solid food yet
Key Strategy:
- Conservative start in peak heat
- Find shade when possible
- Focus on cooling strategies
- Wet hat/bandana at aid stations
8:00-9:00 PM Miles 5-10
Pace Target: 10:30-11:30/mile
Run/Walk Ratio: 8 min run / 2 min walk
Temperature: 80-85°F HOT
Nutrition:
- 6-8 oz fluid every walk break
- First gel/food at 45-60 min
- Salt tabs if heavy sweater
Key Strategy:
- Maintain conservative effort
- Begin slight pace increase
- Check in on perceived effort
- Monitor for early fatigue signs
9:00-10:00 PM Miles 10-15
Pace Target: 10:00-11:00/mile
Run/Walk Ratio: Transition to 10 min run / 1 min walk
Temperature: 75-80°F WARM
Lighting: Add headlamp/lights around mile 13
Nutrition:
- 4-6 oz fluid every walk break
- Second gel/nutrition
- Switch to easily identifiable foods
Key Strategy:
- Transition to night running
- Increase pace with cooling temps
- Test lighting during walk breaks
- Mental reset at halfway point
10:00-11:00 PM Miles 15-20
Pace Target: 9:45-10:45/mile
Run/Walk Ratio: 10 min run / 1 min walk
Temperature: 70-75°F MILD
Lighting: Full lighting needed
Nutrition:
- 4-6 oz fluid every walk break
- Third nutrition intake
- Easily digestible options
Key Strategy:
- Find nighttime rhythm
- Form check during walk breaks
- Run with purpose in cooler temps
- Partner with other runners if possible
11:00-12:00 AM Miles 20-26.2
Pace Target: 9:30-11:00/mile (as able)
Run/Walk Ratio: 10/1 or 5/1 as needed
Temperature: 65-70°F MILD
Lighting: Full lighting
Nutrition:
- 4-6 oz fluid every walk break
- Simple sugars if needed
- Caffeine option if planned
Key Strategy:
- Break remaining distance into chunks
- Careful footing on tired legs
- Use walk breaks for mental reset
- Maintain effort as fatigue increases
💡 Nighttime Running Tips
- Lighting Setup: Headlamp plus waist/handheld light for better depth perception
- Battery Management: Pack spare batteries or backup light
- Footing Awareness: Shorten stride slightly on uneven surfaces
- Group Running: Stay near other runners when possible for extra light and safety
- Reflective Gear: Make yourself visible to others and course marshals
🏁 Target Time Checkpoints
| Checkpoint | 4:30 Goal | 5:00 Goal | Key Action |
|---|---|---|---|
| Mile 5 | 7:55 PM (55 min) | 8:00 PM (60 min) | Heat management phase complete |
| Mile 10 | 8:50 PM (1:50) | 9:00 PM (2:00) | Sunset transition beginning |
| Half (13.1) | 9:20 PM (2:20) | 9:35 PM (2:35) | Activate all night equipment |
| Mile 16 | 9:45 PM (2:45) | 10:05 PM (3:05) | Darkness fully established |
| Mile 20 | 10:20 PM (3:20) | 10:40 PM (3:40) | Begin final mental strategy |
| Mile 23 | 10:45 PM (3:45) | 11:05 PM (4:05) | Break race into smaller chunks |
| Finish | 11:30 PM (4:30) | 12:00 AM (5:00) | Complete night marathon! |
🔦 Equipment Transition Timeline
| Time | Mile | Light Conditions | Equipment Action |
|---|---|---|---|
| 8:30 PM | 8-9 | Evening light fading | Move headlamp to accessible location |
| 9:00 PM | 10-11 | Dusk beginning | Test headlamp during walk break |
| 9:15 PM | 12 | Dusk deepening | Activate secondary lights (waist/chest) |
| 9:30 PM | 13-14 | Near darkness | Full lighting setup activated |
| 10:00 PM+ | 15+ | Complete darkness | Check battery levels during walk breaks |
⚠️ Emergency Adjustments
| Issue | Immediate Action | Secondary Strategy |
|---|---|---|
| Overheating | Drop to 3/2 ratio | Seek medical at next station |
| GI distress | Switch to liquids only | Adjust to 5/1 ratio |
| Muscle cramps | Extra salt at next station | 3/2 ratio until resolved |
| Light failure | Use phone light temporarily | Find running partner |
| Extreme fatigue | Switch to 3/3 ratio | Reevaluate at next mile |
