The secret to victory for Le Van Tuan - two-time VM Quy Nhon champion - lies in practicing adapting to the heat, running uphill, and drinking water regularly.
VM Quy Nhon is Le Van Tuan's favorite race in the VnExpress Marathon system. In the last two seasons in 2020 and 2022, the 39-year-old runner won the championship. About a month before the fourth season, he trained hard with the goal of winning the championship for the third time.
Le Van Tuan believes that the characteristics of VM Quy Nhon are hot weather and high humidity, so adapting to training is very important. Every week, he always has a training session with a later time than usual. Although the frequency is low, only about 60 minutes, this training session is important, it needs to be maintained at least a month before the tournament so that the body can get used to the high temperature. In addition, he alternates with HIT (high intensity training) supplementary training sessions to increase the body's tolerance threshold and increase endurance.
The VM Quy Nhon running course crosses 6 consecutive bridges, including the nearly 7 km long Thi Nai Bridge. Many bridges mean many consecutive uphill and downhill sections. According to Le Van Tuan, the training regimen before the race should also include hill running. These exercises can be done on a treadmill, walking up stairs or practicing on a short slope of 100 - 200 meters. The method is to run fast uphill then walk to relax or run slowly downhill, repeating several times according to personal health. "A month before the race is an important time. In fact, runners only have three weeks to practice at high intensity, the last week is light training to relax the body and restore physical condition," the male runner shared.
Le Van Tuan crossed the finish line at VM Quy Nhon 2022. Photo: VM
The race is about 15 km with almost no shade from trees or houses. The open track is inspiring but also a challenge for sub5 or sub6 runners because when the sun rises, the temperature will increase rapidly and the wind will be constant. Runners will start to feel the effects of the sun and wind when they reach Thi Nai bridge. Because the track runs in both directions, there will be times when the wind is in the opposite direction. Although the wind in the opposite direction creates a cool feeling, runners need more strength when running.
Hydration is an important factor. Le Van Tuan advises runners not to skip any water stations, use foam to insert into the back, and pour water to cool the body. The competition outfit should also be a long-sleeved shirt, with a hat and sunglasses to avoid the sun. The bag should be prepared with gel, salt, and electrolytes to use when necessary. "It is possible to turn around at Thi Nai bridge, many people will have to struggle mentally to stop or continue. The important thing is to feel the body, do not overdo it. Marathon is a long-term accumulation process, if there is no good preparation, I still advise runners to stop to ensure safety and avoid injury," the national athlete shared.
Runner runs through Phuong Mai sand dunes, completely without shade. Photo: VM
Le Van Tuan advises athletes to apply the strategy of running the second half faster than the first half. For those who set a goal of under 4 hours, the first half should be run at a pace of 5:52, the second half at a pace of 5:40 – 5:30. Meanwhile, athletes aiming for sub-5 should run the first half at a pace of 7:15, the second half at a pace of 6:53.
In 2020, Le Van Tuan won the tournament with a time of 2:33:07. Two years later, his achievement was 2:36:37. To date, he is still the only name to win a tournament in the VM system twice in a row. With the season starting on June 11, the 39-year-old runner aims to surpass his previous achievement. According to him, striving to break his own limits is more important than awards. As long as he is strong enough, he still wants to reach new milestones.
Competing with strong opponents in the VnExpress Marathon system is Tuan's way of proving his efforts and perseverance. Compared to a few years ago, the number of good athletes has increased rapidly with many young, fast, strong and promising faces. With the current development speed, Le Van Tuan believes that the achievements of Vietnamese marathons will improve in a short time.
In addition to the running track, the Binh Duong runner is focusing on building a marathon community development company. He hopes the new direction will help inspire and attract more people to exercise and take care of their health. "I want to build a healthy community, discover new talents for the running community, and contribute a little to the development of the country's sports," he said.
VnExpress Marathon Sparlling Quy Nhon season 4 took place on June 11. The race attracted 10,000 runners. This year, the organizers plan not to change the race route too much, still keeping the typical features such as the Xuan Dieu coastal road, conquering Thi Nai bridge, passing Phuong Mai wind farm. This is the first race in the system to have a finisher hat and pants for the full and half marathon distances.
Hoai Phuong
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