Chelmsford Marathon training review

Tomorrow the 18th October I am running the Chelmsford Marathon, marathon number 7 for me, my second marathon this year and another attempt at a sub 4 hour marathon. 

Life has been busy hence the lack of blogs about training in recent weeks and months. The hard miles have still been put in mind you, maybe not in the quantities I would have ideally wished for but that's life, everyone has things on their plate and no training schedule ever goes to plan. You can never do enough running or run enough miles.

Although in saying that a quick look over my training log shows that I have racked up 343K in this training stint since Spitfire Scramble pretty much exactly two months ago. The last two months has included two events, firstly me having an absolute ball at the Bacchus half and then also running just the 12 seconds outside of my 10K PB at the Barking and Dagenham 10K (didn't get round to writing a blog for this one!).

So in summary here's what I have learnt from training for my latest marathon, what I have differently and things I wish I had done differently.

Speed work - since being involved in the Asics 26.2 competition last year speed work has become more integrated into my training plans and even more so in the last few months.

Over the summer I have spent several an early morning before work out on the Regents Park running track mostly with running buddies Tony and Chris.

Examples of the kind of session I have been doing include 1K aiming for 10K pace (4.30 min/km) and 1K reverting back to marathon pace (5.40 min/km), yasso 800 sessions and repeating the Asics 26.2 5K session of 400m and 200m easy repeated over 5K.

No core - One of my objective of this training plan was to really work on my core strength and to really incorporate a lot of strength and conditioning work into my schedule. But for one reason and another this hasn't happened, mainly due to working longer hours and struggling to settle my training into regular schedule.

Trainers - My trainers have had it, they are dead. They have easily covered 600km and I noticed about three weeks ago that they had quickly deteriorated from being in good condition to being past it. At that late stage I didn't really feel comfortable changing trainers so I opted to stick with them. To be honest my feet have suffered and the ball of my right foot has become increasingly sore in recent weeks and I am pretty sure this is down to a loss of support and cushioning from my trainers. Hopefully they can get me through the next 42Km before being put out to pasture.

Faster long runs - One of the changes to my training I implemented following Asics 26.2 was to slow my longer runs right down to 30 secs/1 minute slower than my target pace. I now this is quite a standard training practice but for me I didn't enjoy it, it made me so much slower and I found I really struggled to run comfortably at my target marathon pace. Maybe I didn't mix my training up enough with faster runs and marathon pace runs but for me it hasn't worked so I moved back to running my longer runs at around target marathon pace and I feel much better and faster for it. 

Race Number Clips - Long overdue but I have finally got round to buying myself a pack of these so I can stop messing around with safety pins come race morning!

Sports massage - With all the high mileage in recent months including Baccus and Spitfire scramble I thought I needed a massage to make sure I was in the bets shape for this marathon. So last week I went for a sports massage, I figured about 10 days out was the best timing for one rather than the week before and it has definitely helped loosen up my legs. The therapist was concerned with tightness in my left ITband so I was glad to have that looked at and treated. Note to self; need to have more regular massages going forward!

In the last week I have focused on eating well, getting plenty of sleep and staying well hydrated. Then since Thursday my attentions have turned to taking on more carbs, whole meal pittas, jaffa cakes, flap jacks and pasta have all been on the menu.

So after a gentle little jog this afternoon my training is complete and all is left now is to relax, focus, stay hydrated and eat plenty of carbs! 

Ready to run my next marathon

Following on from my last post which took a look back at how my training had gone I have just completed a gentle 2km jog and in doing so have now finished my marathon training.

Now I sit and wait for 9.30 tomorrow AM for the race to start.

Today I have mostly rested as well as prepared for tomorrow. I have my kit and supplies all ready and I have again consumed vast amounts of carbohydrates as I continue my carb load to ensure I am fully fueled for the 26.2 miles that lie ahead.

In the last week or two I have again questioned why I run and specifically why I run marathons and have again chosen to put myself through a grueling marathon training program as well as running a marathon.

It's a curious question, I certainly enjoy running, I like the free time, I like getting out and exploring, I enjoy challenging myself and I feel I need the focus that marathon training brings. These are just a few of the reasons why I do what I do.

I came across this article in the week about the growing trend in society for people to push themselves in extreme pursuits. It's an interesting question with no clear answer readily available. 

I certainly feel that I continue to run and enter marathons under the guise of trying  to 'scratch an itch', something in me that just won't go away and won't be satisfied by another hobby or activity. On a more personal note I am still striving for a sub 4 hour marathon, tomorrow will be my 6th attempt even though I know this feat is impossible tomorrow as the course is far to challenging and hilly for personal records to be achieved.

Scroll through social media early today's I was pleased to see this quote pop up.

To me it sums up that marathon running is about so much more than running. Tomorrow will be about running, enjoying the experience, the scenery, the comradery with other runners, the challenge to name just a few. I was also reminded this week that having running in my life is also a kind of stabilizing focus on my lifestyle. This week I had a work drinks reception, a colleagues leaving drinks, an evening at the football, a work summer barbecue party and drinks with ex colleagues. It was both a challenge and a disappointment to have to hold myself back not to have a proper drink or enjoy as much food as I would have liked and to have to come home early. But then I think of all the extra calories I would have eaten and the excess alcohol I would have consumed had I not had the  marathon this weekend as a get out clause to hold myself back. I know I felt much better this week sticking to the orange juice, not eating too much and getting to bed early.

So now onward to marathon number 6, the vanguard way marathon following the vanguard way path through the North downs. It's a race I ran last year and thoroughly enjoyed despite getting lost three times! You can have a read of those escapades here. 

Good luck to everyone else racing this weekend or training hard for the next event. Race report to follow once I have ran and sufficiently recovered marathon number 6! 

The final curtain - the third of three marathons in three months

Tomorrow is the third of my three marathons in three months? The marathon in question is the Brentwood South Weald Marathon in Essex. 

How am I feeling about it?

In a way glad it is going to be over but at the same time sad that I will lose that long term goal and the short term focus from every day life.

My preparation since my last marathon just 4 weeks ago has gone well. I very much stuck to the less is more training mantra and only completed one long run of note a 18 mile run commute home.

My challenge for tomorrows marathon will be the course as the route is 12 laps of a 3.5km course. I have thought quite a bit about how to deal with this and have tried to play it down and just think of it as a normal run. My coping strategy if I need one will be to follow the 'run in the moment' advice of Scott Jurek, the idea of breaking runs down into the current situation and not thinking about what has gone before or what lies ahead. There is a great video interview that I watched this week that you can see here. 

I have been looking forward to this marathon as it really my local event as it takes place a few miles a way and will only take 15 minutes to drive. I must say it is nice not to have to travel away to race and to not have to plan and arrange travel and accommodation etc.

So the stage is set for this third marathon, I have a few niggles to my calves (a constant issue with me) and to my right ankle but other than that I feel strong.

My marathon supplies for before, during and after.

My preparation this last week has been good and my legs feel pretty fresh and eager to run. I have done a few slow, gentle sessions on the stationary bike and have found these to be really beneficial.

The only negative in my preparation is that tonight, the ever so important pre-race night is the night of a family occasion so I will be out for Dinner and a night at the local greyhound races. Any other night I would be really keen for such an evening as I enjoy a night at the dogs but just not tonight! 

So fingers crossed for tomorrow! Thank you to everyone for your support and well wishes. Good luck to everyone racing this weekend and a massive well done to anyone who has taken on the grueling Beachy Head Marathon today! 

Marathon preparation check list

Marathon training demands a lot of time, effort, dedication, determination and preparation to be successful. The foundations for success need to be put down in the weeks and months preceding an event, however the week before a marathon is still a key time. Here is my guide to the final stages of marathon preparation based on my own personal experiences: 

Eat lots don't be hungry 

There is so much advice on pre-race nutrition and the importance of carb loading such as these great articles from Runners World and RealBuzz, 

Also you should also check out this video from Buzzfeed which gives you an entertaining yet informative guide to how the carb loading process works. 

But as well as eating more carbs its also important to just eat more. 

While preparing for a race it is common to cut down on your food intake to try and lose weight to be in the best shape for race day but in the final stages its all about fueling your body to be ready for the demands of the upcoming 26.2 miles.  

So I let myself go a bit and eat if I feel hungry as long as its good stuff I am eating. Regular readers will know I have enjoyed the carb loading phase from previous marathons as you can see here. 

I tend to snack a lot on dried fruit, Brazil nuts, almonds, peanut butter, flap jacks, tortilla wraps and that kind of thing as you might have seen in previous posts or seen on my twitter feed if you follow me on twitter @beoutrunning. 

My other advice is a common recommendation of eating familiar things, food you eat a lot, that you enjoy and that you know suits you fuels you correctly. 

I also try and stick to the mantra of eating little and often so that I am not overloading my body and I am providing a constant steady flow of calorific fuel for energy. 

Sleep lots don't be tired  

In the week or two post marathon I focus more on getting to bed that bit earlier as well as cutting down on the early morning training to perhaps once or twice a week.

Giving your body plenty of opportunity to rest and restore its self so it is in the best condition possible for race day is really important.  

Although relax if you don't end up getting as much sleep the night before a run because of pre-race nerves or a change of routine due to travelling for a race is fine and wont impact on your performance.  

Walk lots - well not lots but maybe a bit more than usual.  

As my training is cut down in the lead up to a marathon I try to replace this with a bit of extra walking. This is for a few reasons, to keep my legs ticking over all be it with a much less strenuous form of exercise and to keep burning off a few calories while not training so much. 

My other bit of walking related advice is to where running trainers as much as possible pre race. Your feet are important so its important to look after them and keep them as comfortable as possible. 

Roll and stretch 

If not already part of your daily routine it definitely should be in the build up to the big run. Keeping your legs nice and loose and getting rid of any stiffness and tightness is key to a great performance on race day, its amazing how brilliant and energetic your legs can feel through the week with a reduction in training but an increase in rolling and stretching. 

Hydration

Water water everywhere! 

There is an abundance of advice on staying hydrated so I wont bore you with that only reiterate its importance. Stay hydrated and drink loads in the days building up to your marathon! 

Along with lots of water I also enjoy drinking a variety of herbal teas to help hydrate and refresh me. As well as this they also provide a sweet touch that might be lacking from your diet as well as providing other digestion and health benefits. 

Nutrition 

As well as trying to eat a well balanced nutritious diet in the marathon build up heres a few personal specifics I throw into the mix. 

Vitamin C - Load up on some vitamin C, something that should already be plentiful in your diet but especially necessary in the final stages of a marathon training programme to ensure you can fight off any illnesses while you body is more susceptible to attack due to the strains of training and to ensure you are as fighting fit and healthy as can be come race day. 

Coupled with an increase in vitamin C i have also found taking a cold and flu remedy such as Beechams is a great way to top up your body's defences and keep you feeling tip top!  

Protein - In race week as well as stocking up on my carbohydrates I also try to increase my protein in take to help my muscles be fully repaired and raring to go!

Specifically I opt for plenty of protein shakes and chicken throughout the week along with a steak dinner a few days before interspersed with plenty of protein rich snacks like almonds.  

Good digestion - To help make sure my stomach is settled and can cope with the high amount of carbohydrates along with potential pre race nerves I make sure I have a couple of spoons of natural yogurt in the morning and evening just to be kind to my gut in the hope it is then kind to me! 

Preparation  

Along with all the training and nutrition advice the best piece of advice is to be prepared. Mentally prepared for the challenges that lie ahead as well as physically prepared taking care of the practical and logistical arrangements of; how am i going to get there? What time so i need to get up/leave? What am I going to wear? Etc, etc

Its good to have these arrangements clear in your mind a few days before so you can relax and just focus on the actual running. 

One last thing most importantly:  

Don't forget to enjoy yourself! Enjoy the run, the challenge, the atmosphere, the experience, the location and the scenery, embrace it all so you can remember it in the future. 

Good luck!