Marathon Training: From Asthma to the Finish Line as told by Coach Tommy Getenet

Running a marathon is as much a mental challenge as it is a physical one. The long training runs, the early mornings, the fatigue—it all tests you in ways you don’t expect.

Our coach, Tommy Getenet, recently crossed the finish line of his marathon, and today, he’s sharing what the experience was really like—from the physical preparation to the mental battles he faced and overcame along the way. If you’ve ever considered running a marathon (or just want to know what goes into training for one), keep reading!

BY: TOMMY GETENET

Like many young athletes, I've always had a complicated relationship with running. My asthma provided a convenient excuse to avoid it, especially organized running. My initial foray into the sport was through high school track and field. The coach discovered me in the weight room and recruited me for the team. My initial hesitation stemmed from my perceived lack of endurance, but he assured me that sprints would be manageable. That experience became the catalyst for my career in strength and conditioning and sports performance.

After high school, I continued training like a track athlete, hoping to walk on at the University of Tampa while studying Exercise Science. This involved running drills, skips, hops, plyometrics, and Olympic weightlifting. While the dream of being a student-athlete didn't pan out, my passion for running persisted. I became a USA Track and Field coach, working with sprinters at Spoto High School in Riverview, Florida. Over time, the shuttle sprints I used for conditioning grew longer and longer. Without the pressure of hitting specific 100m times, I began to enjoy running more. I started jogging simply because it felt good and provided an outlet outside of weightlifting. Then, the COVID-19 pandemic hit, closing gyms and making weightlifting impossible. This was the real turning point, pushing me further into the world of endurance sports.

My goal of running a marathon began in April 2023. I was recovering from a hamstring tear sustained that January and, feeling good in my training, set my sights on the St. Pete Marathon in February 2024. However, after a month of marathon training, I developed a stress fracture in my fibula. Every injury offers a lesson, and this one taught me the importance of gradually increasing running volume and being more conservative with intensity. The 2024 St. Pete Marathon was off the table. My new goal was simply to remain injury-free for a year and build mileage, aiming for a 2025 marathon. In 2024, I averaged 98 miles per month, just shy of my 100-mile goal. Experience had taught me that five days of running per week was my optimal training frequency.

My training structure revolved around a weekly long run every Sunday, typically 10+ miles at an easy pace. I incorporated 2-3 easy runs of 3-7 miles and 1-2 running workouts per week, including intervals, tempo runs, and threshold workouts. These higher-intensity sessions develop speed, improve lactate clearance, and increase VO2 max. I also strength trained three times a week, always after hard running days or easy runs. On my rest days, I performed 1-2 hours of low-intensity steady-state cardio on a stationary bike or elliptical, maintaining a Zone 2 heart rate (60-70% of maximum).

My mileage increased significantly in the two months leading up to the marathon. I ran 150 miles in December and 200 in January. The long run is crucial for marathon training. My longest run reached 24 miles three weeks before the race, during my peak week of 51 miles. I maintained this mileage for another week before beginning a two-week taper. My first taper week reduced mileage to 21 miles (a 40% decrease), and the final week before the marathon was down to 11 miles. Throughout the taper, I maintained some intensity with tempo runs, strides, and intervals with full recovery. This is believed to help maintain sharpness and race pace while recovering from the heavy training load. The hard training was over; my focus shifted to maintenance through low-intensity strength training, light cardio, and soft tissue work.

Marathon training is physically demanding, but the mental aspect is equally significant. It's important to remember that marathon training should be challenging. Fatigue, pain, and self-doubt are inevitable. Visualization, adherence to the training plan, and a strong "why" helped me through these moments. I regularly visualized myself crossing the finish line, imagining the sense of accomplishment. I thought about the people who had supported me. My race plan was clear: start conservatively, finish strong, and aim for an 8:23 min/mile pace. I constantly reminded myself that the pain was temporary, but quitting or slacking off would bring lasting regret. Racing itself shouldn't be the most mentally taxing part. A long, thorough training block should bring a sense of relief during the taper. The hard work is done; it's time to showcase your fitness. The real mental challenges arise during training: the discomfort, the temptation to go too fast on easy days, the frustration of not hitting previous paces, and the comparisons to others on social media. I actually enjoyed training alone, finding solace and escape from daily life. Initially, I think I started running as a way to literally run away from my problems.

Carb loading is another key element of marathon preparation. Carbohydrates are stored as glycogen in the muscles, providing readily available fuel and delaying fatigue. For me, carb loading involved reducing fiber intake and increasing simple and complex carbohydrates. Weighing 75 kg, I aimed for 8-12g of carbs per kg of body weight, totaling 600-900g in the two days before the marathon. It sounds appealing, but it wasn't as enjoyable as I expected. Consuming that much pasta, rice, and bread became tiresome quickly. My pre-race meal consisted of two bagels with two tablespoons of peanut butter, a banana, two tablespoons of honey, coffee, and gummies for caffeine and glycogen replenishment. I ate this two hours before the race to allow ample time for digestion.

Overall, I'm pleased with my performance. My target pace was 8:23 min/mile, and I finished at 8:24, which isn't far off. Arriving at the start line only six minutes before the race hindered my warm-up routine. I experienced stomach pain around mile 3, which persisted until mile 20, along with back pain, adductor pain, and calf tightness. However, completing the race without stopping to walk or use the restroom felt like an achievement. While I didn't expect to podium, finishing 5th out of 58 men aged 24-29 was a solid result. I'll probably never forget that the 4th place finisher was only 27 seconds faster. Will I run another marathon? Probably, but right now, I'm just happy I don't have to choke down another one of those terrible gels anytime soon.