Appetite for Destruction - the importance of diet for the marathon runner

When I originally took up running, I used it as an excuse to eat whatever I wanted as the calories I was burning, were, in my mind, allowing me that extra leeway for the added few treats! At first, it didn't seem to matter too much, as the weight dropped, with any exercise being better than none. But then I began to stagnate - my weight plateaud (having not dropped enough pounds) and my times didn't really see an increase even though the miles and training had continued at pace.
Where I really struggled was around marathon taper time where training intensity lessened but appetite most definitely did not.
The problem with running (and any exercise for that matter) is, as you burn off all those additional calories and exert energy, you are obviously going to see an increase in appetitte.The real results, from a health and time/pace point of view come from how you deal with this increased appettite and what you refuel with.
"You can't out train a bad diet" maybe one of the oldest (and most annoying!) catchphrases but is indeed true.
I look back at photos of myself in years gone by at the finish line of marathons carrying at least two stone above the required amount and that was with running 50 miles a week. Another part of that argument suggests that this behaviour can't be good for your body - putting it under that intense physical pressure if you're going to put the incorrect fuel in the engine and somehow even though you've ran 26.2 miles and completed 6 months of intense training - still look overweight and unhealthy.
It took me a long time to sort it out (I'm not the brightest bulb in the box!) but I eventually realised that it's not about dieting or refusing yourself a treat or indeed going hungry - it's more a matter of nutrition and putting the right foods into your sytem pre and post run.
The results are well worth it, as becoming healthier and lighter means that training is also more enjoyable and less daunting. You ask any runner to do a race carrying that two extra stone around with them and see how they would enjoy it?
Put simply, a conscious decision to improve nutrition and diet will inevitably assist your training resulting in a healthier and faster you!

Todays Scheduled Training: 10 miles tempo

Give it a Rest! The importance of the easy week!

In the midst of a marathon training programme it's almost harder to pull back and give the body time to recover than it is to keep ploughing on regardless.
After a few weeksof marathon training and getting to grips with all that entails, something strange happens - you begin to get cope with the training and even get fitter!! The legs get stronger and the phrase "if the marathon was tomorrow I'd be flying!" enters your head. Whereas all that is great and it shows that the programme is working and progress is being made, the reality is that the marathon isn't tomorrow and it may be time to bring down training intensity to be prepared for the long journey ahead.
Mentally, it can be hard to switch off and you feel lethargic on the easy week but it's much better feeling that lethargy on the easy week than in the middle of a twenty mile practice run or worse again, on the day of the marathon!
It's easy to forget, but it's that fateful day of 26.2 miles that is your ultimate goal and what you are thriving for - no one will remember that fast 18 miler you did six weeks out!

Todays Scheduled Training: 45mins Strength and Conditioning and 3.5 miles at marathon pace 

Heads Up - The importance of mental strength and long distance running!

"I’m about five inches from being an outstanding golfer. That’s the distance my left ear is from my right." ~ Ben Crenshaw

The quote above, although about golf, is equally relevant when it comes to long distance running. How many times have we put on the running shoes and reluctantly headed out the door for that dreaded amble, preferring to be anywhere except on that godforsaken road?

That is what faced me today on a 10 mile steady pace run. From the minute I took the first step to my last, I just couldn't get into any rhythm and my mind was in the opposite corner of the ring throughout. It could be lack of sleep, bad diet, overtraining or somedays just feeling flat that can lead to this mental misery. The only answer - keep battling through it and the results on the other side are far more rewarding than a run you complete any other day!

These type of mental discomfort will inevitably touch base at some point on marathon day so it's best to battle through it and dream of the warm comfort of that finish line!

 Todays Scheduled Training: 4x1 Mile repeat - tempo

Blowin in the wind - the difficulties of running during a storm!

Yesterday, as part of my ongoing marathon training programme, I was scheduled to run 4 mile repeats with a short breather in between, at a faster pace to build strength and enable a strong cardio workout. The problem was, a yellow storm warning was in effect and I was thrown to its mercy whilst at the same time trying to hit my targets. The question is, should we be in fact even running in these adverse conditions and if so, attempting to achieve targets that may be within reach on a calm day but out of sight during storm season?
Firstly, in my own opinion, unless there are cars overturning and electricity poles collapsing in the midst of a tsunami, I would tie the laces and get out there. You never know the conditions you will face on the day and its always beneficial to get accustomed to whatever the elements may throw at you. It may not be pleasant, but it's necessary from a mental toughness viewpoint mainly.
Give me rain, searing heat, snow and ice but it's the gale force wind that always gets me. The energy consumed in tackling the conditions (not to mind, the miles) can be exhausting and for this reason, even though I wouldn't cry off and blame the weather, I also wouldn't burn too many calories trying to hit unrealistic targets in unfavourable conditions.
What develops can be physically and mentally draining and frustrating, as you could conceivably have burned twice as much energy without receiving the required results.
In a nutshell, don't be scared of the bad weather and tuck up under the duvet, vowing to do double the next day to make up for the day off - get out there and battle the elements , just not at lightning speed!

Todays Scheduled Training: 45mins Strength and Conditioning and 3.5 miles at marathon pace

The Need for Speed

Introducing speed/tempo or steady runs into your programme is a pivotal part of any training regime and one that has benefited me massively in the past.
The thought of getting out of your comfort zone and increasing the pace is always a hard one to get over mentally but the results,are there for all to see, as cardio fitness improves dramatically and speed over shorter distance runs also increases, and who doesn't like to go faster anyway,?
It also strengthens the leg muscles, as well as developing that mental toughness that is such a crucial component of long distance running.
So, as tough as it can be, (and it can be tough!) psyche yourself up for that shorter tempo run - think of the benefits its brings to your overall running capacity. Sign up for a Park Run or 10k if you need that extra push to up the tempo.
The results will pay dividends and in the long run (pun intended!) make that experience of running a marathon just that bit more bearable!

Todays Training: 4x1 Mile repeats at pace with 3 mile cool down

Give me Strength.......and conditioning!

For someone doing his ninth marathon, its now incredible to me that the thoughts of weight training was never important to me in previous training programmes (no matter how often it was advised).
Miles and miles were all that interested me and spending time in a gym "pumping iron" would only be taking away from time I could be on the road! How wrong I was! This time around, I have decided to embrace the "weights scene" by spending two days a week toning up muscles that had never seem the inside of a gym before! Core strengthening is quite rightly, deemed an important part of this routine but it is the leg strengthening that is posting the best results in training.
Miles on the road wore the legs down to mere stumps but this weight programme is building them up again and the results in time and endurance are making it all worthwhile. My pacing has increased and fatigue seems to be thing of the past and that along with a new found mental toughness for this excruciating distance have made this training programme the most rewarding yet!
So my advice to anyone vying with the idea of integrating strength and conditioning into their programme is , as Nike would say, just do it! The few miles less on the road and extra hours in the gym will only benefit you and result in a much more fulfilling training experience! (just grin and bear that sharp gut wrenching pain across the core after the first day,and you'll be fine!)

Todays Scheduled Training: 45mins Strength and Conditioning and 3.5 miles at marathon pace

Week 7: Long Run 18 Miles (Hello Planter my old friend!)

After a tough few days of increased pace runs, weights and cross training, week 7 of my marathon training programme ends with an 18 mile run with the promise of an easy week to come and a bit of tranquility for the body and soul!
With my good friend Seamus, we set out in the darkness at 7:15am with only  the street lights and a certain smugness that accompanies a run at that hour whilst the world sleeps, to guide us.
I have been experiencing a bit of lower back pain and tightness in hamstrings and calf muscles such has been the raising of intensity in this marathon training programmme so,as always, I am a bit apprehensive of the road ahead.
The first few miles always seem to be a but sluggish as it takes time to settle into the designated pace, safe in the knowledge that our timeworn garmins are telling us the truth regarding our speed.
After a few miles, however, we seem to settle into a comfortable,talking (mainly rambling) pace and our first 10 miles add nothing in the way of discomfort (and as Van Morrison would say "and the craic was good!)
First water stop and gel at ten miles saw a new experience for us both - the grab "the water at speed and don't stop to take it on" move which we carried out with the grace of two giraffes attempting to roller skate..on ice!
Drinks and gels on board, on we strode to our next 6 miles which involved an about turn at three but this again managed comfortably with our guide pace keeping us focussed and determined. As I bid my compatriot adieu at the 16 mile mark and attempting (even less gallantly) to take on more refreshment, I strode off for the last 2 miles overwhelmed by the thoughts of the upcoming rest and a big old bag of MEP's (Heart Rate Monitor Points that prove to the world that you were actually working out and not just pretending to be!)
The one residing factor about this new training programme is that mental strength and focus seems to be much more evident this time around. With this new found drive, I ran my last two miles about 45 secs quicker than the previous sixteen with the finish line beckoning.
That is when my old friend plantar fascitis (otherwise known as "that planter thing" or "planter fuchsias" or whatever you're having yourself) raised its ugly head. For those who haven't experienced planter fascitis before, lucky you. For those who have, I feel your pain! The hobbling and sharp pain that now accompanies every step takes the gloss somewhat off the previous two and half hours of perspiration. I have also learned another valuable lesson this time around however, and that is not to panic. In this case, I have a feeling that the pain may be related to a tightening of my calf muscle as it has been in the past and spend the next few hours stretching it out and rolling a tennis ball (if I can wrestle it away from the dog!) on my heel and finally the pain eases and relief comes in waves (and a great big bag of minstrels!)
Overjoyed with another long run under the belt done (at a pace eleven seconds faster than required) its onwards and upwards for this contented runner!

The Madness of the Marathon Runner

Welcome to my marathon training blog. Less than half way into a 16 week training programme from what will hopefully be my ninth marathon, I have decided to blog about my experiences (both good and bad) on the journey to completing what is never an easy (no matter how many times you've done it before) task the 26.2 mile trek to despair (and finally elation)....the marathon.
Under the guidance of Joe O'Connor in a personal training capacity, this time out things have most definietely stepped up a notch, as runs are logged and exmained, weights are done (and is taken!), cross training encouraged and a freshness and eagerness to get to the start line is the primary goal as I attempt to better my previous efforts in preparation and who knows maybe even time.(no pressure!!)
Thtoughout my next 9 weeks of training I will hopefully give an idea about what it is to take on this gruelling task, recording the highs and lows and sharing the lessons I learn (and don't learn) on the way to the holy grail of that sacred finish line! Any thoughts, comments or questions will be most welcome! Enjoy!