22 mile run - the advantage of that extra long run!

On all previous training programmes 20 was the magic number - the mileage I was obsessed with. How many 20 milers I had done indicated to me how prepared or unprepared I was for the upcoming marathon. There was no particular pattern to any of these 20 mile runs - just relief at getting them done. I realise this time around how bogus that approach was.
Every run should mean something regarding your training and lessons should be learned after each one. On doing a 20 mile run it never occurred to me until maratohn day that I still had a tough long 6.2 miles to go and no amount of 20 milers could prepare me for the fact that this meant another hour on my already tired feet.
This time around however, my mileage is extended to include a 22 mile run meaning more time on my feet and consolation in the knowledge that at the 22 mile mark on marathon day I'm only 4 miles from home and I've spent a substantial amount of time already "on my feet" during this training programme which should enable me to cope for those last few tough miles!

The Importance of Stretching - Pre and Post Run

When I took up running initially, I placed a lot of importance in the pre and post run stretch. These were muscles that weren't used to moving at pace therefore they had to be looked after. As time went on, however, just to do the run was enough for me, spending time stretching never crossed my mind - and this was a mistake. Back, hip and other aches and pains followed and all because I couldn't be bothered with that extra ten minutes just to stretch!
This training programme has taught the importance of these streches as an ache and pain that's not catered for by stretching now can result in a trip to the phsysio (or worse chiropractor) later!
It's quite common to expreince tight calf muscles which can lead to other injuries (in my case the dreaded planter fascitis!) so stretching and strengthening these muscles as demonstrated in the link below is advisable.
http://www.runnersworld.com/injury-prevention/how-to-take-care-of-your-calves
The hamstrings can also cause bother for long distance runners so the exercise below may help you oversome any hamstring problems you may have.
http://www.stretching-exercises-guide.com/hamstring-stretches.html
Before you warm up if may also be wothwhile doing a few exercises like the ones below
http://www.runnersworld.com/the-body-shop/five-exercises-to-do-before-every-run
After the run these quick cool down exercises may also help
http://www.runnersworld.com/the-body-shop/five-exercises-to-do-before-every-run
Throughout your programme, you will undoubtedly feel knocks and strains and it may also be advisable to see your physio for a massage to counter act any long term problems which may occur if you continue to run high mileage and at high intensity.
Remember it's all about getting to that start line in the best possible shape to enable you to give it your best shot on the big day!

Long Run Variety - how each long run can benefit you differently

On each previous programme the long run was a thing of dread, something that just had to be done - at whatever pace I wished! It became a very tough mental as well as physical obstacle as there was no substance or consistency to the long run (the pace of miles varied) and the result was that other than time on my feet I learned little or nothing from those long runs.
This time around however, each long run has benefitted me in various different ways and embedded consistent pace and added mental toughness into my running.
The first twenty was completed at a partucluar pace and returning to a point I raised in an earlier blog it was the pace not the miles that was the focus of my concentration.
The second twenty was about establishing my marathon pace and rather than discovering my capabilites or lack of them on the day of the marathon - this twenty miler was the breeding ground for such an experiment resulting in a clear picture of what I need to do for maximum results on race day.
My last long run (which I'm doing this week) will be a twenty two mile run which will enable me to spend more time on my feet and become accustomed to what the end stages of the marathon will feel like.
I now feel like I have all boxes ticked when it comes to long run training as I have developed a consistent pace and spent adequate time on my feet and I'm ready for marathon day hopefully prepared as best as I can be.

The Taper Tightrope - keeping your focus on those last few weeks

The taper period of a marathon training programme is always one I have had great difficulty with ,as after your last long run it's easy to think that the hard work is over and it's time to relax. It is also easy to feel that bit tired and fed up after all the hard training and use this period to wind down as opposed to getting primed for the big event.
Nutrition and rest are huge aspects of the taper as lowering the mileage gives the body that chance to recover and get over any niggles you may have. Also, when mileage is decreased, amount of calories burned is also decreased so it's even more important to be aware of your diet and nutrition.
I previously adapted a three week taper period before the marathon but on reflection this was too long a period for high mileage to drop and maintain focus before the big day.
Two weeks is ample time to taper and maybe maintain intensity for the shorter runs whilst practising your marathon pace on every longer run you have during this time to keep focus and so that on the day, running at this pace becomes more natural as the legs are well and truly used to it!

You are not alone - Comfort in numbers!

Even though you may have had to face those long miles alone and the training programme can be tough at times - there is always a nice reassurance that on that fateful marathon day you will line up alongside hundreds (or in some cases thousands) of like minded lunatics that have decided for one reason or another to also train for and attempt this 26.2 mile adventure. The notion that these like minded individuals will go through the same mental and physical anguish as the run progresses always seems to help me psychologically as I know that even though I am having to face this moutain myself, I am not alone in my struggle!
So whenever you need that extra push to get you over the line, just think of all those runners around you, and even though they may not say or show it are going through exactly the same pain as you and a few miles down the road is that welcome finish line!

Food Glorious Food - The importance of a good diet during marathon training

This years marathon training programme is the first one that I have been highly conscious of the importance of diet and nutrition for. In the past I used running as an excuse to go mad on the diet as I felt having burned off so many calories that I was entitled to treat myself - and treat myself I did! The problem with this train of thought is that the bad dietary habits can stick and training is obviously affected as the proper fuel isn't going into the body and as a result training tends to suffer. The start of every week under this old regime was a struggle as I had to overcome the unhealthy food that I had consumed after my victorious long run which meant I always started lethargic and it was only until mid week that training improved, just in time for the weekend long run and the whole cycle to begin again!
This time, I've decided to try and curb the victory eating on completion of that tough long run and prepare myself to hit the ground running (no pun intended) the following week completely ready for the tough week ahead and the results are testament to the fact that the proof of the pudding is in fact not in the eating! (pun intended!)

Varying the miles - how making each run different can have a postive effect

When you are running a lot of miles each week as part of your marathon training programme its essential to vary both distances and intensity of each run to ensure mental and physical freshness as the weeks go by.
Varying routes is also a good idea as the thoughts of running the same route again and again can most definitely affect motivation and drive at a critical time in your training.
Introducing fartlek runs can help build cardio and muscle strength and can be a nice change from the long steady miles. An up tempo shorter run can also build confidence and stave off the boredom of doing the same type of run on a daily basis.
Introducing hills is also a great way to toughen up on a mental and physical level also as you are bound to meet a few on the big race day and need to prepare accordingly! There is also a great sense of achievement and focus on conquering that difficult climb midway through a run.
New routes can also add a freshness to your training programme as they pose new challenges.
Overall, as the programme can take place over a four to six  month period with hundreds of miles under the belt, the ability to change patterns thoroughout is crucial to ensure appetite and prevent burnout before the big day arrives!

Shorten the Road - Running with Company

My first introduction to running was through a friend that had just taken it up and he suggested that a couple of us should get together and try running a few miles. At the time, the thoughts of running any distance filled me with instant dread but the thoughts of doing it with friends that may have the same fears about running helped ease me into it. We started out with relatively low mileage and the fact that there would be a group gathered to go running was the exact motivation I needed to get going! On doing those first few miles I was surprised how much I enjoyed it. It was basically hanging out with friends and an hour later your exercise was done! Simple! As we all slowly became hooked on running, talks of marathons began to emerge and this is where having a group or a running buddy becomes very handy. Having to face those long miles is tough enough but,  on your own makes that slog even tougher! Even now when one of us maybe training for a marathon individually, we still reach out for that bit of company for even a few miles on the long runs to help shorten the long road ahead!
(Thanks to Brian, Seamus and Seamus C for their help in shortening the long roads I've faced throughout the last few weeks!)

My heart will go on - the benefits of running with a heart monitor/belt

On opening the wrapping on my first garmin watch (best Christmas present ever!) I also noticed this type of belt marked heart monitor amongst the packaging. At that point in my running life, a watch that measured miles and speed was enough technological sophistication for me, this heart monitor was just too much.
During my training programme this time around and using the benefits of the myzone belt, I am beginning to realise how wrong I was to cast aside the heart monitor previously and how beneficial it has now become to me - especially on long runs.
Upon checking on my heart rate I can now see if I'm running at the correct intensity over these long runs - a high heart rate at the start of the run is unsustainable and will result in burnout and a very tough finish. Looking back over these runs and getting to grips with running at my optimal heart rate for these long runs enables me to get used to pacing and ensuring that the tank isn't emptied early on and the last few miles are as bearable as the first and the long runs and marathon itself prove to be a positive (maybe even enjoyable) experience.

Pace not Miles - the key to a successful long run!

Another way in which my training has improved on this marathon training programme has been the way I've coped with the longer runs. Previously, I became a bit overwhelmed by the thoughts of the long miles I had to face both before and during these long runs and began to tire physically and mentally during these outings.
The problem, I now realise, was that I was too focussed on the mileage as opposed to the pace. I was more concerned with "getting the miles done" rather than the quality of those miles, resulting in inconsistent miles and not getting a feel for my true marathon pace in the lead up to the marathon itself. Consequently, on the big day , my pace would be all over the place,with the first few miles being too fast and the last few a real slow tough slog.
This time out, I've taken these long runs as a practice ground to get my marathon pace correct and have focussed on the watch and my pace during these runs rather than fretting about the miles I have left to complete.
Therefore, I'm not distracted or worried about all these long miles I have to do and I have subconsciously settled into my marathon pace in time for the big race itself.

These shoes are made for running - picking the right shoe!

The first step (and the most important one) after deciding to attempt that special twenty six mile expedition is what type of shoe is best suited to withstand the upcoming punishment it is going to endure on the hard country roads in the lead up and execution of the marathon.
As this is my ninth attempt at this particular example of madness I've tried most methods for picking the correct shoe and finally as I've laced up for my ninth (and not for the first time in this marathon training programme) the penny has finally dropped and it's not rocket science - just pick the pair that you are most comfortable in! After all, you and these shoes are going to become quite close over the next few weeks and months, picking off miles together through wind and rain, good times and bad, therefore they must be suitable and comfortable for a start.
For years, I listened to experts tell me that this type of shoe has more cushioning or that I need insoles or at least a 10mm heel to toe drop (whatever that is!) but this time I've taken the simpler option - I choose the pair that fit and feel the best - resulting in comfort and ease where I don't have to "break in" these particular shoes or compensate for that extra height and lack of balance a big heel may give but just slip them on and worry about the miles ahead and not the pain that I may endure due to inappropriate footwear!

Run your own Race!

Having just completed a 10 mile practice race in preparation for the marathon (thanks Dan for the company en route!), I was quite happy with the outcome, as firstly the race went well for me but also I ran it as I had planned and to my own abilities.
I have often set out at the start of these races and everything I've told myself beforehand goes out the window and I set off at a pace which is too hot and unsustainable as I just get caught up in the race atmosphere. What results down the road is burnout and a struggle to that finish line.
During the race, I used also try to keep pace with total strangers for reasons unbeknownst to myself. Why do this? I don't know what their goals or targets are so why try and match or beat them? This was largely a recipe for disaster as all my hard work in training would be wasted for these rash race day decisions.
Today, however was different, as I concentrated on my own goals regardless of what was going on around me, and it is no surprise that the result was better!

Running on empty - how gels can give you that timely energy boost

Now that it's hitting the business end of the training programme and the mileage has increased (especially the longer runs) the importance of energy gels comes in to play. If you have never tasted these sweet delights before, now is the time to experiment and see which one suits you. Trying a new energy gel on marathon day can be a disaster and have devasting results.
Training for my first marathon, I wasn't aware of the postive effects of these gels and sought energy boosts from alternative sources like jelly sweets and energy drinks - this was not a wise decision for me to make as I often experienced what runners call "jelly belly" and a sugar overload which accompained with a sickly feeling in the stomach often made those last few miles pretty unbearable.
Hindsight however, is a wonderul thing and I have since graduated to taking on energy gels and just drinking water to hydrate which gives me that well needed boost without that upset stomach!
What gel you choose is entirely up to you but personally I tend to go for a diluted gel that may not contain as much caffeine as others, therefore being that bit gentler on the stomach yet still giving you the boost you need.
To this day, I'm not sure if these gels are a placebo or not but about a mile after taking one, I tend to get a well needed boost both physically and mentally and can kick on again on my merry way!
When to take these gels is another question that will be answered by the practice run, as well as when taking water on board is needed also.
I tend to take one every 6/7 miles on race day to give myself every chance - there's little point taking one on board when heavy fatigue has already set in.
Most importantly, these long practice runs are the correct time to discover the joys of these gels and there undoubtable benefits, not on the day when it just may be too late!

The Benefits of Active Recovery in your Marathon Training Programme

Active Recovery was never a term in my vocabulary until this marathon training programme. Previous programmes saw me train hard for 4-5 days and rest totally on the other 2-3 but as I have now discovered on this programme, those rest days were a big mistake and spending those days decreasing intensity and letting the body actively recover has been way more beneficial and also a handy way to get those few extra miles on the legs!
Firstly, under my old regime, training at high intensity every day was pointless as on my "days off" I was fit for nothing only rest, therefore intensity dropped and every week saw me having to raise intensity levels again once the week started. This resulted in both physical and mental strain and by the time marathon day came around I just couldn't wait to get it "out of the way" as opposed to being primed and ready to go.
This programme sees me train 6-7 days with 2-3 of those days being 3-4 miles at marathon pace just to let the body recover after a strenuous high tempo or long run. I have also incorporated a few easy miles on the bike just to keep the legs moving after the high intensity work of the day before.
This enables me to get a few extra miles in but not feel under pressure to do so as it is a short easy run. It also ensures that my intensity doesn't drop and I don't have to raise my game at the start of every week which can be mentally and physically exhausting.
Even though I am now training more calendar days, the varying intensity enables the body to recover and ensures that I am ready for the next weeks training and the long road ahead.

Dress Rehersal - the importance of a practice run

In my experience at putting myself through the pain (and ecstasy) of a marathon training programme and marathon itself, I have often found that doing a 10k, 10 miler or half marathon in the run up, hugely beneficial. So much so, that I often feel I learn more about how my prep is going on a "mini-race" day than on a long run. The practice run gives you the chance to experience the buzz of the race without the pressure that marathon day inevitably brings! You can practice that pre-marathon routine involving what to eat before the race, having gels and water ready, gear laid out etc and see over the course of this practice race day what works and doesn't work for you.
It's also a good chance to overcome nerves and get used to race surroundings with other runners around you rather than those quiet miles you have faced on country roads without any of the bother. Familiarity with these surroundings will help ease real race day nerves when the big day finally arrives.
The best time to attempt these lower mile races is on an easy week with lower mileage when you may miss (or not!) the intensity of that high mileage run.
A strong race at a shorter distance can have postive effects both physically and mentally but it is the practice ritual of race day that  you will feel the real benefits of as you draw closer to that hard earned place in the starting lineup on marathon day.

That first 20 mile high!

Having just completed my first twenty miler in my current marathon training programme, I still get that fantastic sense of achievement and accomplishment that always comes form the first 20 mile run on a training programme, whether it's your first marathon or your ninth!
The aftermath of the first twenty mile run is when I first believe that I can actually climb this mountain and get all the way to that 26.2 mile finish line. The psychological benefits to such a long run are huge and that trepidation of that long distance seems to evaporate just a small bit knowing that you have already completed 20 of that 26.2 trek required.
If that long run goes well it is an added bonus as confidence naturally grows but even if it was a tough slog reassure yourself that a 20 mile run is no mean feat and maybe one that was out of reach a few months ago and take any lessons from that long run and use them wisely when attempting that distance again! Onwards and upwards!

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

In sickness and in health - should I run through the pain?

Anyone that has trained for a marathon will have inevitably endured sickness at some stage of the training programme and reached that dilemna - Should I rest and get healthy or follow the training programme as laid out for me? But what is the right thing to do?
I have found in my experience it really depends on the kind of illness that has gripped you. A simple head cold might not stop that easy run or light training day whereas an all out stomach bug puts paid to all type of training.
As a general rule at times, my own thinking is, sickness above the shoulders (head cold, sinuses etc) may still allow light training (I still wouldn't attempt the tempo or long run with any sickness) and below the shoulders (chest infection, stomach bug etc) I would just rest and recuperate.
It can be very hard to discipline yourself to take that rest (especially if training is going well) but the long term repercussions may be a lot worse and a few days of bed rest (or at least a break from training) is easy to get over and is a lot better than having that illness drag on resulting in more time in sick bay and maybe having to forego that marathon you have been training so hard for altogether - it's the bigger picture that counts!

Crouching Tiger Hidden Pain!

With the introduction of core strengthening and weights into my training for the first time ever in a marathon training programme, I have noticed a distinct change in my running style.
With a weak core previous long runs tended to be very tough during the last few miles as all the pressure seemed to fall on my back and hips resulting in a almost hunchback running style as I desperately tried to crawl my way to that finish line! The aftermath of such hardship wasn't pretty either with back and hip pain haunting me for days after those long runs!
I now find that my running style is more solid and upright, enabling me to keep a clear eye on the road ahead and spreading the pressure evenly through the legs, core and arms.
In fact when the pressure of a long run rears its head during those last few miles it's the arms that tend to take over and push me to the finale with a lot less grief and more importantly, less pain in the followings days!

Todays Scheduled Training: Rest Day!

Respect the Distance!

This is one bit of advice that I haven't taken in the past and it's come back to haunt me.It's very easy when training is going well (or in some instances, not so well) to take the foot of the gas and not realise the enormity of what you are training for. 26.2 miles is a long distance and deserves respect, as do those long runs in the lead up to the marathon.
Preparation is key for those long runs and ultimately the longest run, the marathon. I have often, in the past failed to prepare for that long run and that's cost me! Easing off on the training or indeed increasing intensity of training in the lead up to these long practice runs can have detrimental effects on the day of the run as those last few miles seem a massive struggle.
Lack of water and gels on route, can also be seen as a sign of dissrepect of what you are training for and can come back to bite you if not prepared properly!
Pre-nutrition and rest are also key components, that if not taken seriously can make that long run a really tough slog.
The message is simply this - don't fear the distance as your training programme will help you cope for the tough miles ahead, but definitely give the distance the respect that it deserves!

Todays Scheduled Training:  20 mile Long Run 

And I will run 500 miles...but not a mile more!

Those trusted, comfy, been through so much together, warriors that you call running shoes have served you so well that you just don't want to wave goodbye. But when is the right time to wave that lovely, comfortable, never out of your sights running shoes, adieu? I never thought I'd write the following line but here it goes...as a good barometer or point of reference just think of the Proclaimers! 500 miles is more than enough to spend hitting the long roads on the one pair of shoes, no matter how comfy or still immaculate they may seem. The reality is, you should be thinking of breaking in a new pair even before that so to hit the ground running when the old pair have been given the last rites!
The dangers of not listening to the Proclaimers (and there are many!) is that back pain, hip pain, planter problems and much more can effect your training if you don't heed the warning signs and change shoes on time. Whatever the cost of new shoes - it's damn cheaper than mutiple visits to the physio (© Joe O'Connor)!
Calculating when you have 500 miles done on your running shoes was a difficult chore in the past with someone needing the mathematical skills of John Nash to figure out when was the right time to jump ship and make the change to a new pair.
Thanks to garmin express, that hardship no longer exists with a feature on their app enabling you to add gear (which in this case can be running shoes). Every run you take that's uploaded then adds to your tally of miles using these running shoes so if you set a target of 500 miles, when you hit that target, alarm bells ring reminding you it's time to change to a new pair. It couldn't be simpler!
So don't just wait for the crippling back pain to indicate that it's time for a fresh pair of runners - let garmin point the way and avoid unnecessary injury on the path to that holy grail - the finish line!

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