Race Weight, Sodium Loading, and Chasing Sub 2:40 at Gold Coast Marathon - Marty Bordignon

Marty checks in 26 days out from the Gold Coast Marathon to discuss his peak marathon training, achilles niggle, biggest long run yet, fueling plan including sodium loading, race weight, sauna, strength work, and shoe choice.

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With 26 days until the Gold Coast Marathon, Matt and Marty review Marty’s peak marathon build, including a 36.36 km long run averaging 4:07/km with 22.57 km at 3:46/km, faster than his current 2:46 PB pace. Marty explains that the run felt hard partly due to early Achilles tightness, which flared after stopping, and he reflects on whether he could have extended the marathon-effort segment closer to 30 km.

The conversation covers Marty’s confidence around breaking 2:40, his doubts about holding 3:45/km on race day, and his estimate of around a 30% chance if everything comes together. Matt and Marty also discuss his weekly mileage rising toward roughly 160 km, a strong 2 km “on” / 1 km float session, and the mental benefits and drawbacks of group training, Strava comparison, and chasing other runners’ sessions.

They also talk through Marty’s current race weight of around 66.5 kg, his plan to take 100 g of carbohydrates per hour, heavy sodium loading to reduce cramping risk, minimal fluids, and possible beetroot and bicarb trials. Marty shares that he has neglected sauna and strength work since moving but may add heat sessions back in, while Matt and Marty debate sauna protocols, strength training tradeoffs, and whether the Puma FastR is the right race-day shoe despite Achilles concerns.

Timestamps:

00:00 - Marathon Build Check In
01:06 - Big Long Run Breakdown
02:54 - Achilles Scare And Effort
05:45 - Confidence And Goal Pace Doubts
09:37 - Mileage Ramp And Consistency
11:01 - Float Session Fitness Boost
12:28 - Group Training And Strava Mind Games
15:25 - Sauna Plans And Heat Protocol
19:14 - Strength Training Debate
25:30 - Race Weight And Nutrition Update
27:00 - Elite Weight Targets Story
28:19 - George’s Weight Cut
29:02 - Comrades Race Preview
29:46 - Chasing Race Weight
31:06 - Gold Coast Fuel Plan
33:42 - Hydration and Cramping
35:04 - Beetroot and Bicarb
38:26 - Shoe Choice Debate
41:42 - New Shoes and Kit
43:43 - Wrap Up and Next Episode