Essential Marathon Preparation - Increased Mileage and The Long Run

This week was 100% week, which basically amounts to 8 hours of running, and I came pretty close to that requirement.

In my first two days of the week I had run 3.5 hours, a 14 km distance and a 20 km distance. I felt pretty good after that effort.

This morning I just had to do the long run, the longest run I have ever done so far. A colossal 32 km effort in 3 hours 24 mins. And though the feeling of accomplishing such a feat is great, the after effects are not. I am now having trouble walking normally, and I have very very sore feet and thighs.

I guess the thighs need work (leg presses in the gym) and maybe a change of footwear too? Maybe I should have stretched immediately after the run, but I felt that eating everything in the kitchen and drinking lots of fluid was more important.

I felt that I ran as best as I could, given my current fitness. Hopefully I can improve on this in time for the marathon. My pacing was okay and I didn't take it too fast in the beginning. Though near the end after 2 hours 30 mins, my heart started racing at close to around 170 bpm even though I thought I was going at a very slow pace. Either I was hitting the wall, or bonking, or I wasn't used to the excessive workload.

Still, this was a good experience at how the marathon run might be like. I may run tomorrow, albeit very easily. However next week is another 100% week, so somehow I have to match this effort, or better it.

Off-Road Run at Woodhill

Today I took part in the Leppin Off-Road Run at Woodhill Forest, the third run in the Leppin Off-Road Run series. Simply awesome.

The terrain was off-road, of course. Paths, tracks, sand, forest, twists, turns, grass and lots of mud. Not the usual road running I am accustomed to, so it was a different feeling to run on these surfaces.

At the start of the race, I took the start too fast and felt tired early on. This is one area I have to work on; start slowly and run my own race.

Also I rolled both ankles a few times when my feet landed on the uneven surface. Fortunately it wasn't serious and I managed to keep running at the same pace.

During the race I took a bottle of Powerade and an energy gel, which was very beneficial! I managed to pick up the pace in the latter stages of the race, managing to overtake some racers who passed me earlier on. That's one area that I'm happy with.

Eventually I finished the 13.5 km course in 82 mins and I'm pretty happy with that effort. Also I had lots of energy left in the tank so that is quite encouraging.

So, bring on the Auckland Marathon.

Essential Marathon Preparation - Increased Mileage

This week was 80% week. In other words, a lot of running.

Tuesday I ran 12 km, the next day I ran 15 km, and the very next day I ran 13 km, a total of 40 km in three days. I decided not to go to the gym on Friday since I was buggered. And today I managed to get in 11 km in 62 mins. That's marathon distance already! I suppose it's to make up for those crap weeks before where I didn't run as much as I should have.

Tomorrow, I'll take part in the Leppin Off-Road run, which will be an excellent supplement to my training. My knee is currently sore from this week's increased mileage, but I think I'll take it slowly anyway. I expect to finish within two hours.

The next two weeks will be interesting. There are two consecutive 100% weeks, which will be taxing on the poor body. Definitely no gym sessions for me during that time.

What a shame!

I'm quite disappointed that I didn't do a long run yesterday. The rain, followed by some sun then some more rain, put me off completely. Still all wasn't lost as I went to the gym to do some intense cardio for an hour. Not sure whether it was of any benefit but at least it got the heart pumping, the blood flowing, the legs moving.

Also the reason for the cross-training was to put some pressure of the knee. I fear that I may have developed runners knee as part of my running. It's very disconcerting as it could mean putting off training or, even worse, not being able to run the marathon, let alone run at all.

Next week is my 80% week, which I did miserably last cycle. This better be a good time, dammit!

Also, on the running radar I have decided to enter the Leppin Off-Road run series and the Waitakere half marathon, as preparation for the full marathon on October 29, hopefully. The Off-Road run is next Sunday (day off church, yay), and the half is on October 8th, 3 weeks before the full marathon. I think that is enough time between the two events to recover sufficiently.

Essential Marathon Preparation - The Long Run: Part 8

Well this morning's run was great. I managed to start running at around 7:15 am. That is a very good time to run; it's not that dark and very cool. I planned to run the 22 km course again.

The run was pretty slow-going for the first 30 mins. The legs were a bit sore and uncomfortable and it was only a matter of time before they can fire on all pistons and move into another gear. While I did my best to keep within or just over my 6 mins/km splits, it was in the latter stages of the run that I picked up some speed and managed to run well within my splits.

I stopped for a minute water break in the reserve opposite Marina View school, which will be one of my water stops. Being from a public fountain, the water isn't the best but at least it does the job, i.e. preventing dehydration.

At the end, and what seemed to be a bloody long time, I made it back home in under 2 hours 12 minutes (132 minutes), exactly 6 mins/km. This is fantastic as I know my marathon pace and I can sustain this effort over 22 km. In the next run or so, I'll increase the mileage to 25 km and see how long that takes.