Project Plan, Running a Marathon

I am a certified program management professional (PMP/CSM), managing a variety of projects/programs for over 20 years. I took on running only a few years ago. Preparing for a running event is similar to planning a project. Runners inherently use core project management skills (Plan, Execute, Control, Celebrate, Lessons learned) for a successful outcome.

As professional program managers, we spend hours planning and tweaking our plan with all kinds of inputs to ensure we have factored in everything that would help the project and everything that could risk the project.

Running is no different. One needs to plan ahead for a run. Plans are different for a 3-mile run, 5-mile run, 10-mile run, 15-miler, or 20-miler depending upon your prior experience. Planning 5k for a novice is different than an experienced runner planning the 10th marathon. Nonetheless, both of them need a plan, their individual plan for their respective goals.

Planning for the run event

• Plan the goal/ project
• Marathon: where, what time of the year
• The major event gets filled up very fast, sometimes a year in advance.
• A few events require you to qualify for it.
• Evaluate yourself physically, the time commitment required to get ready for the event, and Sign up.
• Plan the practice cycles for the goal and select the practice venues; parks, trails, roads
• Marathon in October requires planning in March/April.
• A detailed plan for when to run how many miles. There are plenty of resources/guides available online. Refer to many, and develop your own. I developed my own spreadsheet and tracked my own progress. Identify days/dates and associated miles. There are a bunch of online tools, as well as your smartwatch apps that can help with tracking. The following is a simple manual tracking sheet that can be self-filled to plan and then track the progress to be ready for the milestone week.

• Short-route, and long-route locations, can be the same or different. My neighborhood forest preserve has a 6 miles trail loop. To run 18 miles or longer means three to four loops. It gets boring to run in the loop in the same park. Thus I used a different park for the long runs, where the longest loop is 10 miler.
• Allocate time for practice, Pre and Post Stretches
• Plan appropriate time for the respective runs. Pre and post-stretches are essential for keeping flexibility and avoiding injuries. Sometimes a shortcut due to time limitations could cost weeks of delay in the plan of rehabbing a pulled muscle etc. There is plenty of information out there on which pre and post-stretch one should do, just make sure you are loosened up enough prior to your runs. At the end of the run, some of the muscles get extra work done and thus stiffen up, it is a good idea to stretch and bring flexibility back, this helps in recovery as well.

Food, Nutrition, and Glycogen

• To enhance glycogen levels, a balanced diet is a must for runners who are ramping up for a major event. During the training window, avoid junk food that may fill you up without providing the necessary nutrition.
• Eat a scheduled meal at the scheduled time to ensure your body is getting food that is going to give you the needed energy for running, and gradually build up the glycogen level.
• Plan for food/drink for the run: pre, during, and post-runs.
• Pre: need energy to run. Some people eat plain oat, others toast with PB and there are many other healthy options, identify and nail down your own that works for your body/system.
• During: depending upon one’s glycogen storage, one will need an additional energy source during the run. In the beginning, I could not run 5k and needed an energy source to complete the run. Now I can do 10 miles without refueling. There are a variety of food choices available. Everything does not work for everyone. One needs to try different items and choose what works best with their own body system. Online as well as Running shoe stores have many options. One should try different things to understand what works for them. One should NOT try any new food item during race day. It may not align with your system and will ruin the race. The following table has some electrolytes which are more comprehensive. Some people care about calories, others need Sodium, and others may want to avoid sugar. Again, try to see what your individual needs are and what works for you.

Comparison Chart: Refueling options on the course for the long-distance Runs

• Post: This is an important meal. It has to be balanced for speedy recovery and readiness for the next run. The recommendation is 4:1 protein: Carb within 30 minutes of run. Protein does not have to be a meat item. There is plenty of non-meat items one can explore. Must replenish lost liquid and minerals.

All food experimentation should be completed before the peak training day, which is two weeks prior to the event day.

Shoes and Clothes

• One of the biggest investments one would make for running is buying the proper shoes. There is plenty of choices out there. It is an individual preference which brands to pick. But one must keep in mind what risk are they planning to mitigate. In my case, I wanted a shoe that absorbs impact to my knees so I went with a stable shoe with extra cushioning. Some prefer light shoes, and some prefer extra arch support. A good shoe store should be able to understand your need and make recommendations. When possible, buy running shoes at the store, and not online. At the store, you get fitted and you can discuss your issue with the sales staff.
• Plan morning run, evening run, and associated clothes. One needs to plan where to change clothes, where to get cold water/electrolytes, and where to store food during and post runs. For my morning runs iced bottles stayed cold for long enough but for summer evening runs, I had to carry an icebox to keep things chilled. There is a 40 Oz water thermos that keeps liquid chilled for up to 24 hours.

Practice the plan, monitor the progress, and refine

• Every day will not be the same. Some days you will be able to execute to plan and other days not at all due to various reasons: work, family, weather, injury, etc. This is why tracking becomes important. In the grand scheme of things, if you were not able to do a 10 miler on the day due to weather, you can adjust the long run to a cooler day and do a shorter run on a hot day. If a sprained ankle requires resting for two weeks, adjust a gradual ramp-up.
• For an optimal run on D-day, one must finish the longest run at least two weeks prior to allow the body to recover and be fresh for peak performance.
• Monitor your glycogen level progress. For a marathon optimal PR, one needs to reduce unplanned breaks and slowdowns. What you can eat mid-run with the least break has to be individually identified as every system/ body is different.
• Identify what food intake gives maximum mileage without bloating/slowing down and cramping.
• One needs to track pace and time to understand and align the race day plan. Setting up the goal of finishing a marathon in 3 hours is foolish if in practice one is clocking 5 hours. Track your progress toward your personal event timing goal.
• I am a proponent of listening to my own body and adjusting the goal for the day without giving up the goal for the event.

I have seen people setting up an aggressive target and pushing themselves so hard that they go out of commission for weeks, and not able to practice, and sometimes not able to participate in events for which they were preparing so hard. Sometimes this pushing too hard requires surgeries.
Listening to your body does not mean cutting yourself short. It simply means there will be days when your body system is not aligned with your plans, and you need to be reasonable and push as much as your body is ready that day.

One needs to push his or her body to find the best potential oneself but it has to be balanced. It is similar to Guitar string tuning. For an optimal sound, you need to have it tuned properly, more or less is disastrous; either it will break or sound horrible.

D-day and Celebrate

• With all the training under your belt, you should have a D-day plan. What timing to expect, what pace to start, what pace to be at miles 10, 18, 22, and the last mile, factor elevations in the given race course maps. When to walk, when to slow down, where to refuel, and where to take a bio-break.
• Confirm with the organizers what you are expecting them to provide, and you know where the porta-potty and medical stations are.

You have worked hard and prepared well for the event day. Now it is showtime. It is the same as the demo and delivery of a project.

• Stay on your script. As planned: do your pre-stretches, and ensure what you need to carry on the course with you.
• Know the weather and dress up accordingly.
• One is advised, not to try new food on race day. Or even worse, use the free bar/Gu/Gel offered at the course, that you have not tried before. Seen many people dropping off the race due to cramping etc.
• With all the planning and practice it is time to have fun, Go do it!!
• At the end of the event, you must be drained, and fatigued but you have friends and family at the finish line to cheer you up. Some organizers have ice, iced towels, etc. I use them if they are available otherwise I keep a paper towel shower pack in the checked gear bag, which is one dollar each but very handy at this time, and helps clean you up.
• Celebrate your finish with friends/family and fellow runners. Ensure hydrating fluid, as well as Protein/healthy carbs, are part of the celebratory meal, which is much needed for replenishment and recovery of the body that served you so well on the course.

Post Event Evaluation

• I am sure if you executed to plan, the outcome must be exhilarating. There is always an opportunity to learn and do better. One needs to reflect on the day, and analyze what went on, and why. Post-race self-analysis is very important for runners to be able to plan better for the next run. One needs to be totally honest as no one else will be able to tell you what happened and why. Identify gaps in planning, execution, and delivery, and create a list.
• Review your findings with a coach, or a fellow runner. Get feedback. Review online material and proposed solutions. Identify what resonates with yourself and plan to incorporate it in the future.
• Post-run discussion with peers as well as self-evaluation is necessary to plan better for the next run

Next time if you are interviewing to fill a PM position, you may want to break the ice by asking for a PR (personal record) if someone shows running as a hobby.

If you ask, how he/she prepared and what she/he learned from the last event run, you may learn a thing or two about his/her project management skills.