Reflections of my marathon training from week zero

My sixth marathon the Vanguard Way marathon is coming up on Sunday the 2nd August, here are my reflections on my training and preparation. 

So here I am in the middle of week zero, although I haven't followed a formal training plan The last week pre marathon remains the same for any runner.

My last long run, a 15miler, safely completed 3 weeks prior to race day. A 10K at race pace ticked off the Sunday before the marathon, my last effort run completed on Tuesday and now just a final few miles tomorrow before a gentle loosener on Saturday and then that's it race day.

I have tapered down in the last two weeks significantly reducing my mileage and I have upped my card intake over the last few days with an even higher intake to come in the final few days.

Marathon paranoia (maranoia? I thought it was a thing, but turns out I think I imagined it) struck last week, the realization that my training has been done and I can no longer do anything to positively change my marathon experience. My general observations on my training were as follows:

• I should have done at least one more long run in the region of 18 miles
• My shorter harder runs have not been hard and fast enough
• My long slow runs have not been long and slow enough
• Not enough cross training
• No where near enough strength and conditioning work as this has slipped away to become almost non existent.
• I should have incorporated a more focused midweek longer run. 

From my experiences being part of the Asics Target 26.2 competition I have made the following changes to my marathon preparation:

• Every run and pretty much every kilometer of my training has had a focus (this has been the biggest change to my training ever and really 'flicked a switch' in my training approach)
• Moved my last long run from 2 weeks prior to race to 3 weeks prior
• Ran my longer runs aiming for 30 seconds plus race pace per km.

The taper stage of training has gone well and I have really eased up on my activity levels and have noticed a marked increase in my energy levels. My legs feel good and aside from the odd niggle in my calf, knee and shoulder I feel good. I have eaten well and have (so far) managed to stay off the booze for the 2 week period prior to race day, not easy when the week prior to race day contains three evenings out and going to a football match!

So now I sit and patiently wait for the clock to tick down to race day while scoffing all the carbs in sight. The following links are some resources I have found useful in my marathon preparations:

Runners world Asics Target 26.2 training plans: http://www.runnersworld.co.uk/target262/training.aspx

Runners World 'How to carb load'http://www.runnersworld.com/fuel-school/how-to-carb-load-for-marathon-week?cid=NL_QOTD_-_07282015_HowtoCarbLoadforMarathonWeek

Race day tips
http://www.mapmyrun.com/blog/10-day-race-preparation-tips-4008/?utm_source=silverpop&utm_medium=email&utm_content=racetips-button&utm_campaign=newsletter&spMailingID=49165746&spUserID=NzU2MjYyNTk2MjUS1&spJobID=723001597&spReportId=NzIzMDAxNTk3S0

10 tips to master the marathon:

http://www.runnersworld.com/race-training/10-tips-to-master-the-marathon?cid=socTP_20150728_49588246&adbid=625893486626107392&adbpl=tw&adbpr=14882900

Foods to help running performance: 

http://www.runnersworld.com/nutrition-for-runners/performance-training-foods-for-runners?adbid=621182427981942784&adbpl=tw&adbpr=14882900&cid=socNut_20150715_48489646&utm_medium=twitter&utm_source=dlvr.it

What to eat the week of a marathon

http://www.runnersworld.com/nutrition-for-runners/what-to-eat-the-week-of-a-marathon

I don't like Mondays, but I liked this one!

The last few weeks, the last few months even has seen a steep decline in the number of articles on my blog. That's not to say I haven't been running, far from it, I have been running more than ever. 

Recently I have really struggled to find the motivation and brain power to write anything, I have had plenty of good ideas and have on several occasions started to write things but have just lacked the will to get anything published. The only reason I can think of for this is my new job which I started earlier this year which certainly takes up a bit more mental energy as well as more of my time. 

So what better way to get my motivation reignited than on a Monday, but not just any Monday, a Monday off work. Not only a Monday off work but a Monday off work started off with a run. 

Monday marks the start of the working week, along with the dread of embarking on five days of work that hangs over the working population like a dark cloud on a Monday morning there is also a ray of optimism that every Monday brings. A new week, a chance to start again, a whole range of new possibilities for how the week might turn out.

It depends how you look at it, you can choose to treat it as an opportunity or fear it as a dreaded curse. I summed up these kind of thoughts and feelings in an article I wrote for Running Junkies last year which can be read here if you so wish.

Any way back to today, I am now less than two weeks away from the Vanguard Way marathon and although I have trained hard I am not feeling particularly marathon ready. The reasons for this is mainly due I think to poor diet in recent weeks as well changing my training to bring a greater focus to each run and to really concentrate on pacing. Despite this added focus I feel more confused about my pacing, how fast I can run and how I should pace my marathon, but anyway that's a story for another article which I will hopefully write shortly! 

This morning I found myself at the house of my brother in law and running buddy, not to mention frequent character in my blog, Tom in Tunbridge Wells following an excellent day at the cricket yesterday watching Essex v Kent at the Nevill Cricket Ground in Tunbridge Wells. Despite a day sat in the sun drinking a few amount of alcoholic refreshment and an evening spent sampling some of Tunbridge Wells fine drinking establishments not to mention a late night curry we were still keen to venture out for an early morning jaunt. 

What followed was a 7K speedy canter out of Tunbridge Wells along a bridal path out towards the Sussex border providing some great views over the South East. It was quite a hilly little run with at last three decent testing climbs and a few gentle downhills. 

It was still a humid morning with a thick covering of cloud following early morning showers, a light drizzle provided some nice refreshment without getting us too wet.

On a clear day the views but be spectacular but today they were hidden from view, the moody weather conditions not wanting to unveil what lay beyond.

I must admit I struggled at first, the steepness of the run, the beers and ciders consumed yesterday along with Tom's rapid early pace all proved rather challenging.

Hope you are happy with your increased presence on the blog Tom?!  

The frustration I have running with Tom is that where as I like a thorough warm up routine prior to setting out running Tom is more of a throw on some running kit and head straight out the door type of guy. It's just the way our bodies differ and I must say I am envious to be able to just run rather than needing to stretch muscles and increase blood flow before contemplating heading off. So it took me a good 3 or 4 Kms before I felt warmed up, anyway that's my excuse for struggling to keep up with Tom on the first half of the run! 

Back at the house Tom cooked up an excellent post run breakfast, a Jamie Oliver inspired concoction, sweet corn pancakes topped with tomatoes, avocado, pancetta, syrup, natural yogurt and a squeeze of lime juice. It sounds far too much for one dish but all I can say is, it works!

What better way to start a Monday?! Certainly better than being stuck on my desk ploughing my way through the weekends email. So with an invigorating run under my belt I am looking forward to my training ahead this week, of course it will be scaled down a bit as I start to taper but it will be enjoyable none the less. 

I hope your Monday and your week got off to a great start, whatever you have planned make the most of your week and have a great weeks training!

Another overdue blog update

My running continues as ever even if my blog posts continue to remain scarce into 2015.

I am eagerly training for my next two events, the Vanguard Way Marathon on 2 August and Spitfire Scramble on 15 August. 

My marathon training has really upped a gear from previous campaigns. Every session has an aim and every kilometre a specific desired pace.

Whether concentrating on going slow or being determined to run fast I am focusing each time I got out to run.

My long runs have been very slow and steady, I have being aiming for around 30seconds per km slower than my desired sub 4 marathon pace and I have found this very comfortable to sustain for longer period and have completed back to back 16 and 17 mile runs in the last two weekends.

My most recent run on Sunday was 27.6K in 2 hours 50 with all but the first few hundred metres completed in heavy summers rain which made for a sodden and soaking running experience.

In the last two weeks as my training has really peaked I have covered 120K in just 14 days.

I feel like I have cracked the idea of marathon training, I have sussed it, it's not that hard! 

A weekly long run at slower pace, a good amount of speed work midweek, plenty of stretching and conditioning and the more miles you can cover every week the nearer you will get to your goal or the easier your run will be.

A pretty simple formula to follow! Following my three marathons in three months last year and then being involved in the Asics Target 26.2 competition I feel like my marathon training has now clicked into place. 

I am enjoying my running as much as ever and feeling fitter and stronger and am really looking forward to my up coming events! Hopefully I can maintain some blog writing motivation to post some regular updates on how I get on...