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!