The period of time after running a marathon I find is often the most frustrating. Once the initial aches and pains have gone, which takes me about three days, it is a slow reintroduction back into running. They say it takes a day per mile to fully recover from a marathon during which time the body should be under no stress.
This means only running at most four times a week for the next month starting with short distances and slow pace and build up to longer distances with some speed work involved. I'm used to running five or six times a week and instead of welcoming this reduction I just want to go out there and run. Doing so would be a disaster as this is also the easiest time to get injured. Stick to the schedule and it'll see you through to the other side. That's what I have to keep telling myself.
In the meantime I'm eating like it's going out of fashion. Combine this with less running and the old calories in/calories out scale tips in the wrong direction. It doesn't bother me much as I know that as soon as I start the next training schedule for my next marathon (in just over two weeks' time) I'll soon be tipping those scales the other weigh (see what I did there!).
On another note I had to go to the doctor's the other day and as part of a general health check she took my blood pressure. It came in at 160/110 which is stupidly high. She told me to relax and took it again. Same outcome. She knew I was a runner and am not overweight so didn't seem that bothered but told me to monitor it regularly using the machine they have in reception. As soon as I got home I ordered a home monitor off Amazon (£16, not bad) and started researching everything I could about high blood pressure. Turns out I could have had "white coat syndrome" which is the act of being in the doctors having your blood pressure measured actually increases your blood pressure! The irony.
The home monitor kit arrived yesterday so I used it as soon as I was able. 130/80, which is much better. The ideal is 120/80 so I'll keep monitoring myself to see if it comes down over the next few weeks.
Now it's back to the slow runs. I can't wait to start training for the Chester marathon.
Thursday 16 May 2013
Monday 6 May 2013
Richmond Park Marathon
I have never been more ill prepared for a race. I reckon I have missed about two weeks of training including 2 half marathon sessions, a 22 mile run and an 18 mile run not to mention the quality tempo and interval runs I've had to postpone. They say it's better to be under trained than over trained when you toe the starting line but I reckon I was pushing that saying to the limit.
Nevertheless, I arrived at Richmond Park with about an hour to spare so my wife and I decided to soak in the atmosphere and avail myself of the toilet as many times as I could fit in before the gun went off.
We started promptly at 9:30am and began the first of three loops of the park (the first loop being a long 12 mile meander followed by two 7 mile circumference loops). I had adjusted my expectations of my finishing time and now hoped to complete the race in about 3:40. I really should have looked at the course profile before making this estimate! The first two or three miles were simple enough, a slight up and down but nothing serious. My pace was good and everything felt fine. Most of the run was on trails rather than road but they were compacted trails and the weather was sunny so it wasn't like running through a bog. Then we passed through the five mile marker and hit the steepest hill on the race. It wasn't long, probably about 200 metres in total but it was steep and must have risen about 50 metres. It was tough and I could certainly feel it in my thighs but I was determined not to walk. Besides, I would be running up this hill three times in total so I was certainly not going to throw in the towel now!
After the hill from hell the course plateaued followed by some nice downhill sections (what goes up must come down after all!). There was a bit of grass running and before I knew it we had covered 9 miles. I also needed a pee. It was a sunny day and I had drunk about 500ml of water before the race and had taken a swig of water at each station (about every 3 miles). There was no getting round it, I would have to stop for a quick Jimmy Riddle. I found a well placed tree and took my relief. Looking at my timing splits it didn't take me more than 30 seconds so no harm done and I could continue running with a bit more comfort.
Another steep hill (which we would only run up once fortunately) brought us to mile 10 and then it was a relatively easy final 2 miles to bring us back to the starting area to begin the first of the 7 mile loops. My wife was waiting for me to see if I wanted to get rid of the running cap I was wearing but since the sun kept peaking out of the clouds every now and again I decided to keep hold of it.
This first 7 mile loop was almost pleasant. I knew my pace was slower than expected due to the trails and the hills and the heat but I was enjoying it. I went up hell hill a second time (still didn't walk) but had to stop at the top to take a drink from the drinks station. They were supplying water in plastic cups and it is nigh on impossible to drink from them while running. The best strategy is to stop for 5 seconds and swig it down. The benefits outweigh the losses.
I quite liked the idea of the two 7 mile loops. It meant I would know what to expect on the final loop. No surprises and I would be able to imagine landmarks that I can tick off as I pass them. Hell hill? Tick. Crossing the road? Tick. Up the slope? Tick. Past the coffee shop? Tick. You get the idea. It helps psychologically.
Before I knew it I was on the final 7 mile loop. Just over 11km. A decent morning training run. No biggy. I was kidding myself of course.
By now I was tiring. It would be take each mile as it comes.
I went up hell hill for the final time and although I was running up it like a snail I was at least running. The miles went by, my psychological landmarks ticked off. Then I hit mile 23 and my groin decided that enough was enough.
I could feel it pulling and pulling. I thought that if I carry on it will snap and I will be out of action for two or three months minimum. I had to make a choice and my decision was to adopt a run/walk strategy for the final 5km. I would run for between 400m and 1km until my groin started complaining and then I would walk for 100m. And repeat. I figured this would get me to the finish line in one piece. I wasn't the only one adopting a run/walk strategy by this point but I'm not sure if others were doing it because of injury or fatigue or a bit of both.
Finally I passed the 26 mile marker and could see the finishing line. I tried to summon up a steady pace to look good for the public but I doubt it actually looked that good in the flesh. Stumbling over the finish line there was the lady mayoress of Richmond handing out the medals and shaking the hand of every finisher which was a lovely touch. Then I picked up my goody bag (technical top and a coffee mug - pretty good!) and collapsed on the floor by my wife who had been to the supermarket and brought milkshakes and flapjacks (I knew I married her for a reason). I had run the marathon in 3:54 something which given the toughness of the course I am very pleased about.
Twenty minutes later we were in the car and on the way home. Job done. Time to think of the next marathon. Chester, October 6th. It will be flatter and I'm hoping for a sub 3:30 finish. This may sound optimistic but given that a) this marathon was much tougher than the average , b) Chester is relatively flat and c) I haven't got a wedding or a honeymoon to disrupt my training, I think it is achievable.
The next few weeks are going to be recovery sessions and then I will choose a new training schedule. I'm thinking of going with P+D rather than the Runner's World schedule that I've used for the past three years. A lot of people like P+D so it may be time to give them a try.
Here's my Garmin readout of the marathon:
Nevertheless, I arrived at Richmond Park with about an hour to spare so my wife and I decided to soak in the atmosphere and avail myself of the toilet as many times as I could fit in before the gun went off.
We started promptly at 9:30am and began the first of three loops of the park (the first loop being a long 12 mile meander followed by two 7 mile circumference loops). I had adjusted my expectations of my finishing time and now hoped to complete the race in about 3:40. I really should have looked at the course profile before making this estimate! The first two or three miles were simple enough, a slight up and down but nothing serious. My pace was good and everything felt fine. Most of the run was on trails rather than road but they were compacted trails and the weather was sunny so it wasn't like running through a bog. Then we passed through the five mile marker and hit the steepest hill on the race. It wasn't long, probably about 200 metres in total but it was steep and must have risen about 50 metres. It was tough and I could certainly feel it in my thighs but I was determined not to walk. Besides, I would be running up this hill three times in total so I was certainly not going to throw in the towel now!
After the hill from hell the course plateaued followed by some nice downhill sections (what goes up must come down after all!). There was a bit of grass running and before I knew it we had covered 9 miles. I also needed a pee. It was a sunny day and I had drunk about 500ml of water before the race and had taken a swig of water at each station (about every 3 miles). There was no getting round it, I would have to stop for a quick Jimmy Riddle. I found a well placed tree and took my relief. Looking at my timing splits it didn't take me more than 30 seconds so no harm done and I could continue running with a bit more comfort.
Another steep hill (which we would only run up once fortunately) brought us to mile 10 and then it was a relatively easy final 2 miles to bring us back to the starting area to begin the first of the 7 mile loops. My wife was waiting for me to see if I wanted to get rid of the running cap I was wearing but since the sun kept peaking out of the clouds every now and again I decided to keep hold of it.
This first 7 mile loop was almost pleasant. I knew my pace was slower than expected due to the trails and the hills and the heat but I was enjoying it. I went up hell hill a second time (still didn't walk) but had to stop at the top to take a drink from the drinks station. They were supplying water in plastic cups and it is nigh on impossible to drink from them while running. The best strategy is to stop for 5 seconds and swig it down. The benefits outweigh the losses.
I quite liked the idea of the two 7 mile loops. It meant I would know what to expect on the final loop. No surprises and I would be able to imagine landmarks that I can tick off as I pass them. Hell hill? Tick. Crossing the road? Tick. Up the slope? Tick. Past the coffee shop? Tick. You get the idea. It helps psychologically.
Before I knew it I was on the final 7 mile loop. Just over 11km. A decent morning training run. No biggy. I was kidding myself of course.
By now I was tiring. It would be take each mile as it comes.
I went up hell hill for the final time and although I was running up it like a snail I was at least running. The miles went by, my psychological landmarks ticked off. Then I hit mile 23 and my groin decided that enough was enough.
I could feel it pulling and pulling. I thought that if I carry on it will snap and I will be out of action for two or three months minimum. I had to make a choice and my decision was to adopt a run/walk strategy for the final 5km. I would run for between 400m and 1km until my groin started complaining and then I would walk for 100m. And repeat. I figured this would get me to the finish line in one piece. I wasn't the only one adopting a run/walk strategy by this point but I'm not sure if others were doing it because of injury or fatigue or a bit of both.
Finally I passed the 26 mile marker and could see the finishing line. I tried to summon up a steady pace to look good for the public but I doubt it actually looked that good in the flesh. Stumbling over the finish line there was the lady mayoress of Richmond handing out the medals and shaking the hand of every finisher which was a lovely touch. Then I picked up my goody bag (technical top and a coffee mug - pretty good!) and collapsed on the floor by my wife who had been to the supermarket and brought milkshakes and flapjacks (I knew I married her for a reason). I had run the marathon in 3:54 something which given the toughness of the course I am very pleased about.
Twenty minutes later we were in the car and on the way home. Job done. Time to think of the next marathon. Chester, October 6th. It will be flatter and I'm hoping for a sub 3:30 finish. This may sound optimistic but given that a) this marathon was much tougher than the average , b) Chester is relatively flat and c) I haven't got a wedding or a honeymoon to disrupt my training, I think it is achievable.
The next few weeks are going to be recovery sessions and then I will choose a new training schedule. I'm thinking of going with P+D rather than the Runner's World schedule that I've used for the past three years. A lot of people like P+D so it may be time to give them a try.
Here's my Garmin readout of the marathon:
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