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My #asics262 journey to Paris: Sub-3 Roger
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THanks Speedy thats great pointer. Retired my running shoes and bought some gel inserts off amazon. Not sure what I can tape though, ill try googling it.
Thanks Roger, Reckon it is the fat pad bruising causing that pain, but do think some plantar fasciitis in there as well. The other night woke up in the night and walked to the loo, felt like the sole of my foot was tearing.... not good...
Been avoiding walking around bare foot in the house which has helped reduce discomfort. Also ran yesterday and today without feeling too terrible, although runs not great as woke up with a really sore throat / start of cold. Cue trip to supermarket to buy some vicks first defence, zinc tablets, and some echinacea tea. Dont want to get sick now!
Decided to go for the easier sessions rather than total rest (as couldnt do rest anyway would go mad). Couple of races though between now and VLM. Ive also got my race no. (31) for the serpentine 5k. So hopefully see you there if can get away for an extended lunch time trip to London.
Roger
Good solid 800s off a short recovery despite the tiredness and fighting off illness.
Cookbox - you might be fine after a rest and some treatment and good heel pads. It is a problem that normally can be managed in the short term.
Go gently Andy bye
Steve thank you. Feeling better today, I just need to squash this still slightly sore throat.
My Garmin seems to be playing up a bit. I will call them today.
I rest mile 2 as it said I was 3 min miling? It then wouldn't sync with my phone and wouldn't switch off so I ran it flat overnight, it seems to be fine this morning. I am a bit nervous as I don't want it to go wrong in Paris.
Wednesdays run
http://connect.garmin.com/activity/464223406
There's a problem with garmin at the moment Roger after they did some upgrade ,I've heard others mention it, either that or I can now run at 1 min miles
I have had some queries about should you deplete your muscles of carbs prior to carb loading; the short answer to this is that this is no longer the recommendation. The carb loading theory where you deplete carbs and then increase again for 3 days before a race is called the “classic approach” (7 day plan where you deplete over the first 3-4 days by doing some very hard running whilst reducing carb intake to quite low levels - this makes most people tired and irritable and does not allow for a proper taper due to the hard/prolonged sessions you need to do to deplete carbs so close to the marathon. After this depletion stage you eat a really high carb diet for 3 days: 8-10grams per kilogram body weight). This classic approach was really big in the late 60's & 70's but it has come to light that by reducing carb intake like this you actually down regulated/reduced the body’s ability to uptake carbs in the days before marathon (not ideal!). This research was also done on untrained runners. Then in the 1980’s research showed you can increase carbs to the around the same level as the classic approach by just eating a high carb diet with rest/taper for a few days before racing. More recent research has shown that in well trained runners they could increase carbs significantly with only 24 hours; if eat enough so a planned approach is necessary. For most I would suggest 2 days especially when not used a proper carb load plan before. For someone like Roger 24hours may be sufficient although he can eat as if he is training for days 3&2 prior to marathon then do his carb load the day before (day 1).
However before carb load starts you should consider tapering down your nutrition when the miles start to reduce. Cut back on all snacks and portions of main meals. So for example if your snack was a 2 sliced bread jam sandwich and a banana you may reduce this to 1 slice of bread and banana, if have 2 slices of malt loaf reduce to 1, if have cereal and two pieces of toast for breakfast reduce to one slice of toast and slightly reduce cereal, reduce rice and pasta by a couple of spoonful’s, cut out all extra treats (after the marathon you can have these…it is only few weeks). It is during taper you should eat really well, little and often to support your lower mileage weeks but at the same time making sure no weight is gained. If having supper before bed, reduce by half. But be sensible if feel physical hungry you may have cut down too much but hungry from the stomach…. not the head!
Also start to think about Paris…..
Before you travel really think though your nutritional needs for the Friday & Saturday - you be amazed if you are really organised with snacks before you go this will make sticking to your nutrition plan so much easier. Put yourself in control of what you snack on - just takes a little thought & organisation.
Here are some useful snacks with estimated carbohydrate content that you can buy or travel with easily:
Some information just to start you thinking/remind about race day:
Race day: You should still drink little and often before the start but be careful about drinking too much because of nerves. If have dry mouth just wet your mouth with your drink to avoid an early pit stop. If hot start drinking early and keep taking fluid on little and often.
The marathon starts at 8.45am. You are likely to be leaving hotel around 7am. So remember to pack a snack and choice of fluid in bag that you may be having in-between breakfast & race start. Check all belts/gels/ sweets again before you leave are in order.
Every 5km there will be bottles water and sponge station (may be useful towards end if hot). There is also dried fruit and fresh fruit at these stations but avoid and suggest you stick to your practiced plan.
At 22km (around 14miles) there is PowerAde available but only at his time. I would be happy if you wanted to mouth wash with this but probably nothing more unless you know for sure this won’t cause you stomach problems.
Post race – although you are not eating to refuel for next run you will feel better the next day and protect immunity if you try and eat some carbs & protein as soon as you can. After race rehydrate also – 500ml as soon as you can then sip for rest of day of fluid. If struggle to eat after race try sipping on a fluid with some carbohydrates in it such as a milkshake/smoothie/ice cream or a sports drink or cut food into small portions for example quarter a sandwich and just nibble on a quarter at a time (when no appetite large amounts of food can seem daunting so best to present yourself with small manageable amounts).
http://connect.garmin.com/activity/464364190
Pack a regular watch when you go to Paris and find out what your km splits should be, just in case. Ideally you don't want to be reliant on your gps at all, but a little bit of preparation will at least mean you don't freak out completely if it's not working on race day.
A pace band with km splits wouldn't be a bad idea anyway. Lots of people have missed targets because their gps wasn't as accurate as they thought it would be.
Leslie thanks for that, yes I don't think in am quite that fall, when I'm not falling or being propelled! I might try get hold of garmin if I find the time.
Hi Roger, my Garmin went crazy too today. The GPS shows that I have run in Hyde Park, but I ran in Regents Park. It was also showing crazy paces and turning on and off all the time. I will contact Garmin tomorrow. Good luck with these last weeks, time is going very slow for me now!
Roger
two solid runs last two days despite the tiredness. Might be worth thinking about easing the training back a little bit more so you are fresher for the next two weeks and can fight off the sore throat etc.
Thanks Steve, I agree I don't want to stumble at the last hurdle but I also don't want to back off too much and loose the gains I've made. This week was still quite a solid week of training. It is the first week I have not really felt up for it. I guess there is not much I can do at this stage that would improve my time massively but there are lots of things that could damage me and not get me there in great shape and ultimately slow me down. I am in your very capable hands. I will rest today.
Hi Roger - good to hear that you're listening to your body and easing back a bit. Week 14 of the schedule is indeed still a relatively heavy week, particularly the first few days including the tough 10*800s. A day off today, followed by an easier weekend will be just what you need. You've done all the hard work now, so well done!
Cookbox - sorry to hear about your injuries. That's really bad luck. I'm a week behind Roger, so currently on week 13. I have one more 20 miler, which would be number six of the campaign, and then I'll gradually ease back.
This week has been very tough, particularly the tiredness. But ticked off all the sessions nicely and feel better after a good sleep and a rest day today.
Thanks Rob - have found myself in defiant mood since my less-than triumphant comeback run on Wednesday. Got out for a moderately paced 10-miles tonight, and although I'm still feeling the shin, I'm determined that it can be managed and that I can get to the start line on April 13, one way or another.
Roger, I think you need to take a few minutes to look back over your training log and realise how fantastically well your training's gone; you haven't missed a single beat! You're almost there now, and like you say - you're not going to do much from here to make you go any faster. Listen to Steve, and don't overcook it!
Yes key is now not to ease back so much that you feel sluggish and put on weight but you don't do so much that you are tired and haven't fully recovered come race week.
You probably aren't get that much fitter now in the last two weeks so the key is not to lose fitness or do anything that will make you feel worse in those last 6 miles
Thanks for the advice Steve, I took it and did a trundle with my son and a bike ride with my girls so essentially a day off. Just keeping the legs ticking over. I will get in a gentle 15 miles tomorrow. Hope everyone else is doing well. Hang in there cookbox, I can't help but feel a bit guilty as we tipped you over the edge with that tough hills session at primrose hill.
http://connect.garmin.com/activity/466253537
Didn't feel too bad but still haven't quite got the spring back in my legs yet but generally feeling good, no more sore throat or gunged up gnose;)
7.20s sounds a bit fast. What is your marathon pace going to be?
24 miles for me today, at 7.56 pace. Now to survive the taper. I hate the taper.
Roger - I also ran 15 miles today in 7:20 pace... but I definitely wouldn't describe mine as "comfortable"! Will need to take at least two days off now to let the shin recover before my next run.
Steve, wondered if you'd have any advice about tapering for someone like me who's been idle for the best part of 6 weeks! As I'm playing catch up in a pretty big way, I'm feeling the need to leave the taper as late as I possibly can. Compared with someone whose training has gone according to plan and has 14-weeks of solid training in their legs, surely I can get away with easing off much later?
Glad you are getting over your lurgy Roger. Sounds like you had more relaxing weekend running compared to your recent training antics. Expect youll be having to keep the legs under check by next weekend, once your recent training kicks in.
Nice distance on that long run Speedy Goth. Good luck with the Taper.
I did the kingston breakfast run (16 miles) with a 4 mile easy warm up giving me 20 miles for the morning in 2:14. (6:45/mile) Felt ok during the run, ive had terrible sleep all week with a cold, and only managed 4 hours last night. Kept the brakes on for the first half and gradually increased the paces on the second half. Foot a bit sore again afterwards now but didnt really notice it during the run, hopefully a few days and it will settle back to normal. In hindsight didnt need to race the last 2 miles (was doing 5:50/mile) but wanted to see how the legs would respond after 2 hours of running. Gives me the confidence I was missing after having to skip my last planned 20 miler last week, as have only had 3 runs around the 20 mile mark before the marathon, so now just got to rest up and recover and find the mental and physical strength to keep going for that last 6.2 miles now in 3 weeks time. Hopefully get to meet you on Friday Roger if im back to health.
Have a good week.
Good runs today Roger, Sppedy, Andy, Cookbox
Cookbox
problem with having missed runs is that you aren't as fit as if you had been training hard through those six weeks so potentially it takes you longer to recover from a long run or hard run. However, you shouldn't be tired from months of hard training and while most marathoners can't now get any fitter just more tired, if you have missed a lot of runs then you will gain fitness in the last few weeks.
In my view, the last week should be the same but you could probably move everything else forward a week and still do an easy 20 two weeks before and a 15 the week before but if you go long, you shouldn't go fast too.
I'm in a similar boat but have a lot of catching up to do as today managed 10 miles at all at 10 minute miles!
Thanks Steve, I seem to be catching up, feel much better, slept much better etc massage today.
Thanks Steve, great advice. Looking at a programme based on just 3 runs per week for the next two weeks (in light of what you said about slower recovery rates), focusing more on distance/MP miles rather than speedwork and/or intervals. For confidence as much as for anything else, I really need to be able to manage 20+ miles this weekend - hopefully my brisk 15 this weekend will result in some quick fitness gains!
Glad to hear you're back out running again too, Steve. Does this mean you're having a rethink about running the marathon, or is this just the start of the longer road to recovery?
Glad to see you are still going strong Roger, good luck for your 5k this Friday.
At least you got 10 miles in Steve, which is better than nothing.
Been busy last couple of weeks, but still managing to get the runs in as per the schedule. Did a 22 miler the other weekend with miles 14 - 20 at MP and then 17 miles on Saturday @ average 7.22 pace.
Good luck cookbox and Steve. I wish you both a speedy recovery, hopefully speedy enough for London.
Gentle 5 miles for me today at 7.20ish pace
http://connect.garmin.com/activity/467090911