Just a quick update to say I completed the Ottawa Marathon today in 3:55:22!!!
Race report to follow...
Sunday, May 29, 2011
Friday, May 20, 2011
Taper time thoughts
Well, the race is almost here, almost all my training runs are in the book, it won't be long until I have to get up at some crazy hour to go to the start of the National Capital Marathon for the 7am start time.
I thought it would be fun to put together some running tips/ideas that I have learned/used over the last 3 and a bit years.
1. Ice baths
Why? Why would you come in from a run out in the cold, wet and wind (as we have been having here lately) and then sit in a bathtub of ridiculously cold water? It is pretty unpleasant (to begin with) but it has enormous benefits to recovery and muscle healing. Here's why:
When you run, your muscle cells (fibers) suffer all sorts of mechanical stresses. Sometimes the muscle fibers are too weak to withstand these kinds of insults and they break. This is known as muscle micro-trauma. Muscle fibers breaking and then regenerating back into their original spot is the basis of strengthening and improving the muscle fiber and ultimately the muscle itself.
The trouble with this is that when the muscle fiber breaks, it has to be degenerated and then regenerated, whilst this is happening pain fibers in the muscle fiber can become exposed and more sensitive to chemical stimulus. That is why after a hard workout, your muscles can ache/hurt for 3 (or sometimes more) days as the muscle fibers go about repairing themselves. Often, the soreness doesn't occur straight away, this is known as delayed muscle onset soreness (or DOMS). DOMS has nothing to do with lactic acid. Lactic acid is a buzz word for selling products aimed at speeding muscle recovery. How many times have you seen a product that boasts that it can "flush out all the built-up lactic acid"? Evidence exists that the lactic acid has long since been metabolized away and may even be beneficial to muscle fibers as a stimulus like hard exertion.
Conversely an ice bath can help speed up the recovery (notice I don't say, eliminate DOMS, the muscle fibers still have to degenerate and then regenerate). The plunge into the cold bath with slow down metabolism around the injured sites for a short time and help reduce any painful swelling that might occur. The real benefit is after the bath, as the muscles warm up there is increased blood circulation to the legs and this helps get nutrients to the damaged muscle fibers, and help clear metabolic waste more quickly thus speeding up muscle repair.
How to do it right:
1) As soon as possible after a race, long run, or hard run, start filling your bathtub with cold water (I find that my tap water is icy cold enough, you may want to add a few trays of ice of you live in a warmer country) until it is deep enough to submerge up to your waist when sitting down.
2) While the tub is filling, make a hot drink or prepare a bowl of soup, have a watch handy, something to read and a towel to rest your back on (the tub will be cold). Some people like to wear something on their upper half or feet, I prefer to just go au naturel.
3) Take the plunge and get in, don't torture yourself just say "1-2-3" and plunge yourself as quickly as possible, if you try to lower yourself slowly, you'll chicken out as soon as your bum touches the water. Scream out if you need to when your legs go under, I find it helps.
4) Sit with your legs submerged for 10 to 15 minutes. I pass the time reading a book and slurping down some hot soup (this also helps get post-run nutrients into the body, so they can get to work on your muscles).
5) When it is time to get out, don't dive straight into the shower, the temptation is immense, the slower your legs warm up the better. Just towel off and slip on a bathrobe while you continue with your post-run meal (I recommend peanut butter on wholewheat toast with sliced banana).
6) 30 minutes after the ice bath and you can hit that well earned shower.
After the first one, it does get easier, after the initial plunge the worst is over, and you'll save yourself a couple of days moving around like a robot on stiff/sore muscles.
More tips/tricks to follow...
I thought it would be fun to put together some running tips/ideas that I have learned/used over the last 3 and a bit years.
1. Ice baths
Why? Why would you come in from a run out in the cold, wet and wind (as we have been having here lately) and then sit in a bathtub of ridiculously cold water? It is pretty unpleasant (to begin with) but it has enormous benefits to recovery and muscle healing. Here's why:
When you run, your muscle cells (fibers) suffer all sorts of mechanical stresses. Sometimes the muscle fibers are too weak to withstand these kinds of insults and they break. This is known as muscle micro-trauma. Muscle fibers breaking and then regenerating back into their original spot is the basis of strengthening and improving the muscle fiber and ultimately the muscle itself.
The trouble with this is that when the muscle fiber breaks, it has to be degenerated and then regenerated, whilst this is happening pain fibers in the muscle fiber can become exposed and more sensitive to chemical stimulus. That is why after a hard workout, your muscles can ache/hurt for 3 (or sometimes more) days as the muscle fibers go about repairing themselves. Often, the soreness doesn't occur straight away, this is known as delayed muscle onset soreness (or DOMS). DOMS has nothing to do with lactic acid. Lactic acid is a buzz word for selling products aimed at speeding muscle recovery. How many times have you seen a product that boasts that it can "flush out all the built-up lactic acid"? Evidence exists that the lactic acid has long since been metabolized away and may even be beneficial to muscle fibers as a stimulus like hard exertion.
Conversely an ice bath can help speed up the recovery (notice I don't say, eliminate DOMS, the muscle fibers still have to degenerate and then regenerate). The plunge into the cold bath with slow down metabolism around the injured sites for a short time and help reduce any painful swelling that might occur. The real benefit is after the bath, as the muscles warm up there is increased blood circulation to the legs and this helps get nutrients to the damaged muscle fibers, and help clear metabolic waste more quickly thus speeding up muscle repair.
How to do it right:
1) As soon as possible after a race, long run, or hard run, start filling your bathtub with cold water (I find that my tap water is icy cold enough, you may want to add a few trays of ice of you live in a warmer country) until it is deep enough to submerge up to your waist when sitting down.
2) While the tub is filling, make a hot drink or prepare a bowl of soup, have a watch handy, something to read and a towel to rest your back on (the tub will be cold). Some people like to wear something on their upper half or feet, I prefer to just go au naturel.
3) Take the plunge and get in, don't torture yourself just say "1-2-3" and plunge yourself as quickly as possible, if you try to lower yourself slowly, you'll chicken out as soon as your bum touches the water. Scream out if you need to when your legs go under, I find it helps.
4) Sit with your legs submerged for 10 to 15 minutes. I pass the time reading a book and slurping down some hot soup (this also helps get post-run nutrients into the body, so they can get to work on your muscles).
5) When it is time to get out, don't dive straight into the shower, the temptation is immense, the slower your legs warm up the better. Just towel off and slip on a bathrobe while you continue with your post-run meal (I recommend peanut butter on wholewheat toast with sliced banana).
6) 30 minutes after the ice bath and you can hit that well earned shower.
After the first one, it does get easier, after the initial plunge the worst is over, and you'll save yourself a couple of days moving around like a robot on stiff/sore muscles.
More tips/tricks to follow...
Tuesday, May 10, 2011
April 2011 - Ups and Downs
As the title suggests, April was a bit of an up-and-down month. I was expecting to increase my mileage from the 214kms I ran in March, but for one reason or another I was unable to run consistently throughout the month. In total I managed 11 runs for a total of 174.72kms which in itself is not too bad but fatigue, poor weather, and my first real brush with illness this year kept me off the roads a little more than I would have liked.
I ran another half-marathon race, in which I decided to try and break 1:45 (rather than run it as a marathon paced training run) and was successful with a personal best 1:44:24 (race report here).
I also managed some quality long runs, with a 30km at my easy pace of 6:00 mins/km. As the kilometers clicked by, it got pretty tiring, but running for 3 hours has given me a great deal of confidence that I will be able to stay the course during the marathon race, and keep my mind occupied an in the present (rather than stressing about what is to come, and what has been).
To be honest, I am starting to feel nervous for the big race, I am taking that as a good sign, it shows I care about my race performance and I will be mentally ready for what I will have to face during the race. Not long now, just another 3 weeks and some speed work and shorter runs as I taper my mileage so that I will feel fresh when I line up in my assigned start corral.
I think that in training for a marathon and by keeping this blog I have been able to take a good look at my training and I have discovered the things I am doing well (speed work, recovery techniques, mental aspects, nutrition etc.) and the things I need to work on (pacing during long runs, consistency, motivation when conditions are not as good as I would like). I can take these lessons and make myself a better runner in the future, which is an added bonus that I did not realize I would get when I embarked on the road to 42.2.
I ran another half-marathon race, in which I decided to try and break 1:45 (rather than run it as a marathon paced training run) and was successful with a personal best 1:44:24 (race report here).
I also managed some quality long runs, with a 30km at my easy pace of 6:00 mins/km. As the kilometers clicked by, it got pretty tiring, but running for 3 hours has given me a great deal of confidence that I will be able to stay the course during the marathon race, and keep my mind occupied an in the present (rather than stressing about what is to come, and what has been).
To be honest, I am starting to feel nervous for the big race, I am taking that as a good sign, it shows I care about my race performance and I will be mentally ready for what I will have to face during the race. Not long now, just another 3 weeks and some speed work and shorter runs as I taper my mileage so that I will feel fresh when I line up in my assigned start corral.
I think that in training for a marathon and by keeping this blog I have been able to take a good look at my training and I have discovered the things I am doing well (speed work, recovery techniques, mental aspects, nutrition etc.) and the things I need to work on (pacing during long runs, consistency, motivation when conditions are not as good as I would like). I can take these lessons and make myself a better runner in the future, which is an added bonus that I did not realize I would get when I embarked on the road to 42.2.
Tuesday, April 12, 2011
April 10th 2011 - Minto Run for Reach Half Marathon - Ottawa
The Minto Run for Reach races are held every April and after really enjoying the course, the organization, and setting a personal best for the Half Marathon at the race last year I decided to run it again as an indicator of my training thusfar.
The course is reasonably flat and follows the Rideau Canal from the City Hall in Ottawa down to Dow’s Lake and back, and then back to Dow’s Lake and back to complete the 21.1km distance.
At first I was planning to run the race at my suggested Marathon pace (5:15 - 5:20/km) but I decided that with still 6 weeks to go until the Marathon I would throw caution to the wind and try for sub-1:45 (~ 4:58/km). I have been running my threshold repeat workouts at a faster pace than this, so I knew roughly how the pace would feel, but I had no clue if I could hold it for 21.1kms rather than the 3x2kms of a threshold repeat workout. I figured that I would try for sub-1:45 and if I couldn’t hold the pace I could slow to Marathon pace and maybe still run fast enough for a personal best (sub-1:48:50).
I have had success in the past by making a race plan and sticking to it in the early going in a race (a time where your mind can play tricks on you), but then adapting it as I got into the middle of the race, checking how my body was feeling and then speeding up or slowing down accordingly.
The Run for Reach Half Marathon is started at the same time as the 10km and follows the same course, down to Dow’s Lake and back, but just before reaching the City Hall the 10km and Half Marathon runners are then directed into two lanes, the 10km runners head into a finishing chute, whereas the Half Marathon runners do a small 100 meter loop and then head back towards Dow’s Lake. On the second lap, the turnaround point is 500 meters futher down the Canal and thus with the 100 meter loop this portion makes up the additional distance for the 21.1km race.
The horn to start the race sounded and I got off to a slighly fast start, “ease back! ease back!” I reminded myself whilst looking at a 4:10/km pace on my Garmin. It is really easy to get carried away at the start and keep pace with the quicker runners, the adrenaline makes you feel like you could easily keep up, but as I learned in the National Capital Half Marathon last year, you burn out really quickly and then you can’t even maintain the pace that you set yourself before the race. Before you know it, the race has turned into a death march as your pace slows and slows to a crawl. Therefore, I eased back and let the faster runners go, it’s an odd feeling, a bit like you are going backwards but I soon found the pace I wanted and was now running with a group of runners at a similar pace.
A quick body scan told me that I was feeling really good, I had dressed light for the race, just a singlet and shorts, others were wearing gloves, tights, shells etc., but I felt really confortable in the early going. I was hitting my pace well, leapfrogging positions with those around me. At around 4.5km is what is now known as the “Running Mania” water station. Each year, led by one of the runningmania.com website administrators, Marg, members of the website volunteer for water station duty. As I post on the Running Mania discussion forum, I am familiar with some of the members that were handing out the water and Gatorade. It was good to see them and I got a good boost as they cheered when they recognized a fellow “maniac”. The good thing is that the course continues past them to a turn around and then you pass them again, so I got a double dose of “orange power” as I ran past.
Splits for the first 5kms:
1km - 4:52
2km - 4:59
3km - 4:59
4km - 5:00
5km - 4:46
Total - 24:38
The second 5km portion heading back up the Canal to City Hall was pretty uneventful, I kept an eye on my pace and how I was feeling and continued to feel good apart from a slight tightness in my left Achilles tendon. I took my first gel at 7km and made sure not to pick up the pace with the 10km runners who were sprinting to their finish line.
Splits for the second 5kms:
6km - 5:00
7km - 4:56
8km - 4:59
9km - 5:03
10km - 5:01
Total - 25:02
10kms run in 49:40 (gun time 49:59)
After the little 100 meter loop, I headed back down the course. The pack had thinned out and there were only 3 or 4 people running near me. At about 12.5km to 13kms I was aware of the strong winds that were blowing right into us. It was hard to maintain the pace at this point so I decided to ease off ever-so-slightly and not tire myself out fighting against the wind. I knew I had a double dose of “orange power” to come and that by banking energy I would have enough left to ramp up the pace on the way back up the canal to the finish. I took my second get at 14km and got my boost and a cup of water from the running mania water station.
Splits for the third 5kms:
11km - 4:55
12km - 4:58
13km - 5:05
14km - 5:03
15km - 4:53
Total - 24:57
15kms run in 1:14:37
Now with 6 kms to go I knew it was time to start increasing the pace ever so slightly, to start looking for other runners ahead as targets and try and pick them off one-by-one. As expected, the runners ahead of me were thinking the same thing as the pace increased so I didn’t pass any of them for at least 4 kms.
With 2km to go, I felt great so I started to really push and reeled in a couple of runners, another slowed at the final water station, but I kept going and passed him too. I was really finding my stride but as always, because of the way the Canal snakes around to the City Hall you don’t see the finish line until you are about 150 meters away. At this point I ran as hard as I could, passing one more runner, I was expecting him to respond and race me to the finish but I think I took him by surpise. In any case, I wasn’t really racing him anyway, I was just using him as a target, the real target, the clock was just passing 1:44, “I’m going to do it, I’m going to break 1:45!!!!”. I hit the line hard, punching the air in jubiliation. Sub-1:45, over 3 minutes faster than my PB and over 12 minutes faster than my time at this race last year.
Splits for the final 6.1km
16km - 4:58
17km - 4:55
18km - 4:50
19km - 4:55
20km - 4:52
21km - 4:41
0.1km (Garmin measured 0.18) - 0:47 (4:21/km)
Total - 30:00
21.1kms run in 1:44:37
Offical race time 1:44:24.
I am very happy with that result, not only did I break 1:45 but I ran a smart race, allowing myself to ease off the pace into the wind so that I would have the energy for the final kick. However, there is no denying the power of “orange” it’s pretty damn potent stuff so part of this race success is dedicated to the Running Mania water station, you guys are awesome!
Wednesday, April 6, 2011
March 2011 - Moving
My weekly mileage really started to ramp up in March resulting in a personal best 225.15kms (16 runs), eclipsing the previous best of 172.91kms that I set in January of this year. Although the increase seems pretty significant, it was a little lower than it should have been as I took 5 days off running whilst the family and I moved house. I figured that: a) I was getting plenty of cardiovascular workouts with all the lifting and stairs that I did; b) I was exhausted so I probably wouldn’t have been able to run anyway; and c) following on from b, that had I run I would have been risking an unnecessary injury that could derail my marathon bid.
I think I made the correct decision and just made sure that I got my quality workouts in, i.e. one long run (20-25kms) and one speed session (a tempo run at lactate threshold pace).
Speaking of tempo runs at threshold pace, I started phase II of my marathon training plan in March and thus started my speed work. I hadn’t done a single workout resembling a speed workout since November of last year so I was a little apprehensive before the first one. As it turned out, all the slower base-building runs I had done from November to March had kept me in excellent shape and lack of endurance was not a factor.
My tempo workouts at this stage consist of 3x2km repeats at threshold pace (T-pace) which equates to 4:50/km with 1 minute walk breaks in between each interval. The key to these workouts is to be able to hit the desired pace in each of the intervals with no slow-down below 4:50/km. If you can’t hold the pace then you will not get the maximum benefits from this workout. If you find that you can’t hold the pace in subsequent workouts then that T-pace is too fast for you at this point in your training. I was happy to complete all the intervals in each weekly speed workout at or faster than the required pace, so as I mentioned, endurance was not a factor and to be honest it was extremely liberating to be able to turn it up a couple of notches and run fast again.
April will hold a whole new set of challenges, my weekly mileage will increase again, and I have the Run for Reach half-marathon race on the 10th. That race will be an excellent indicator of the success of my training so far. I am hoping for a personal best (sub 1:48:50) with a view to perhaps breaking 1:45 if I can. I will also have marathon-paced training runs to look forward to. These are long runs that start at easy pace for 3 or 4kms and then ramp up to marathon pace for a set distance (usually 16 to 21km). After that there is a cool-down at easy pace for another 3 or 4kms. At this stage I am not entirely sure what my marathon pace should be. I have in my mind to try 5:15 for these workouts and see how they go, and then adjust accordingly if the pace is too fast or too slow.
In less than 8 weeks the gun goes off for my first marathon. The snow has all but gone and I am now running in shorts, so spring is well and truly here. Let’s see if I can add some spring to my step in the month of April.
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