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