In this second article, I am going to reveal how I have applied some ‘Rule Free’ principles in order to keep a flexible lifestyle whilst remaining dedicated to my marathon training, and keeping me on course for a good time.
Marathon Training Does Not Need to Take Over Your Life
Having got my place in the 2010 London Marathon, I was then in a bit of a dilemma. As I said in Part I, whilst I hold respect for endurance events and long distance running, my training methods and preferences are no longer geared towards this type of training. So I had a bit of an issue – I have to run a Marathon but didn’t want to do the training. I had to find a compromise because the bottom line is that you have to put in the miles in training to complete the 26.2 mile run, there is no way around it!
I decided that if I had to run further and more often (than usual), I would make training fit into my lifestyle as oppose to living around a rigid training plan. Since it is 5 miles by train to work, this was an ideal opportunity to train and save a bit of money, so I have been running to and from work three or four times per week. This has built up a good base fitness and mileage but in wanting to do my best on the day, I knew I had to do a longer run on the weekend. My approach will not suit everybody but I have been rising early to get my long run done and dusted by Saturday morning, so I am ready to start my weekend.
Some of us are just natural born runners, others have to work harder!
Scott Bauer ARS/USDA
Yes it takes some effort to get out of bed as though it was a work day but there are so many positives: it soon becomes habit; it is good practice for your body if your marathon will be in the morning; it is refreshing and makes effective use of time when others are sleeping their weekends away.
So to summarise, I have aimed for a weekly mileage of around 30 to 35 miles but this has varied depending on other real life interruptions. Of course, some consistency is required in your training but I have by no means been rigid, and have been running as and when I can. In my opinion, it is better to under-train and avoid injury, than to let a one day event take over your life!
Keeping a Training Diary
Whilst I tried to make my training ‘rule free’, undoubtedly some structure is required for marathon training because you need to be dedicated. I believe that tools such as a training diary or log book are excellent at helping you develop the habit of training. I find then when something becomes habitual, it becomes a lot easier and mentally we are better prepared, almost robotic even! Months ago, when the weather was arctic and my marathon training was just getting underway, I kept a training diary, which was motivational at the time. Once running became a habit, I decided to just log my distances each week. Here is an extract of my first entry:
Week starting 30/11/09
This is it, that start of five months of uninterrupted training…I hope. Having invested in some new trainers and rested some damaged heel tissue, I decided that this week would officially mark the start of my marathon preparations. Although I am a fairly experienced runner, I don’t have more than 18 miles under my belt to date but since it has been a while, a few 4.5 mile runs to work will be the order of the week. Not only does this kick start my body’s running memory but also gets me to work, avoiding the chaos of the ever unreliable train service.
Monday: Rain was thrashing down but that wasn’t going to stop me. I had waited long enough to get training underway. After a quick body-weight session down the gym to warm-up, I braced the British winter weather and hit the road. It isn’t a very scenic route, mostly main roads, with the highlight coming at the end when the river Thames appears before you. Having taken a detour around the spaghetti junction at Elephant & Castle, I clocked 32’06. Not too bad but tomorrow shall be faster.
Tuesday: No rain today but mighty cold, so the base layer had to go on. I was feeling strong and on for a good time but once again the haphazard road network at Elephant & Castle cost me any time I had gained. Disappointed with being slower at 32’30 but I know that I will beat this next time now I know my route!
I Asked Liz Yelling About the Importance of Stretching
I was fortunate enough to attend an Adidas Marathon Event at the Adidas Performance Oxford Street store in London. British marathon champion Liz Yelling was on hand for questions, so we had a chat and I told her that I am not that dedicated to stretching. In responding, she said that before she heads out for a training run, she rarely does any major stretching. As you may know, stretching cold muscles is not very wise so this approach makes sense. You need to at least go for a brisk walk to get your circulation going if you want to do some stretching before you run. As for post run stretching, Liz Yelling told me that she tends to focus on the larger muscle groups, the quadriceps, and hamstrings for example. I told her that my knees are a concern and she made an excellent point that stretching the leg muscle groups is important to provide flexibility around the knee and hopefully minimise stress on the knees. I think flexibility can help your stride and enable you to stay injury free but, your range of leg movement isn’t that great when running, so no need to overdo it. No runner likes to struggle with muscle soreness. I really like some of the tips in this article on Mark’s Daily Apple to minimise muscle soreness and inflammation.
Get Your Running Fuel Right
I have found that when it comes to fuelling your runs, it really is each to their own. At the same Adidas running event, the Lucozade nutrition team advised on the importance of getting your long run routine sorted out well before race day itself. I totally agree! I now follow a similar eating and exercise pattern leading up to my once per week long run (anywhere between 16-20 miles). I eat little and often on the two days prior to a long run, and keep myself well hydrated. Food choices are a personal preference but I like to try and keep it healthy, using fruit, vegetables, nuts and wholegrain carbohydrates as my sources of energy. I wake up 3 hours before I want to run and have my banana and porridge breakfast with about 400ml of water. I also know that I will be comfortable in the kit that I am wearing, and I know which products I need to take with me on my run. It is vital to get this all right because any last minute changes could risk negatively affect your performance. Test your running fuel first. Do you prefer energy gels? Sports drinks? Sweets? Bananas?
I cannot wait for the 2010 London Marathon, and putting in the training miles gives me the confidence that I need. Go and achieve your goals because there is nothing stopping you! Just remember training and preparation is the key to success. In the Part III, the last section of my Marathon training articles, I will reveal the outcome of marathon training on my body, the struggle I’ve had to retain muscle whilst shedding fat, the finishing time I am chasing; so don’t forget to check out the final instalment!
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