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Training for my first marathon
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Sounds like you're right where you want to be going into taper - feeling the effort, needing to back off, but not feeling totally beat up. Honor the taper, and you'll have a great race!0
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Sounds like you're right where you want to be going into taper - feeling the effort, needing to back off, but not feeling totally beat up. Honor the taper, and you'll have a great race!
Thanks. I'm actually feeling ready for some rest. I'm almost glad, in a way, that yesterday's run was so hard, it helped me get in the mindset that I should be resting/healing up. That feeling may go away in a few days, but at least, for now, I feel ready for and comfortable with, the reduced mileage of taper.0 -
Week 18 Recap
Monday: 4.2 miles @ 9:28 pace
Tuesday: 3.2 miles @ 9:11 pace
Wednesday: 8 mile run including miles 3-4 @ T ~8:1 then 8x1min @5k with 2min recovery.
Thursday: REST!
Friday: 3.2 miles at easy 9:26 pace
Saturday:9 miles. Miles 6-9 @ 8:41.
Sunday: REST!
Weekly total: 27.6
This was a hard one, not physically, but mentally, there was a lot of self doubt. The big cut back in miles fairly quickly led to thoughts like "Are you sure you can run 8 miles?" and "I really don't want to run my FFLR today, oh, wait, it's Sunday, I ran that yesterday..."
With less than 6 full days to go ( 5 days, 23 hours and 54 minutes) I'm really working on my mental game, and trying to NOT think about the race as much as possible.... Good thing I have a toddler to help with that!2 -
Taper is tough, and the first taper toward a marathon is the worst because you don't have a last time to think about and remember that it all worked out. Hang in there!0
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Since my guests have gone, and the rest of the family is napping...Random taper thoughts/concerns/freakout for the afternoon. After my coaching call with Jason Fitzgerald, I had/have a plan for my marathon, it's pretty simple:Goal Marathon Pace (GMP) is 9:09 per mile. Start the race around 9:15-9:20 pace to help yourself warm up and then ease into a 9:05 - 9:09 average. You can be a bit more aggressive over the final 6 miles.
That puts me in the faster end of my E range for the first 2 miles (that was the distance he said), and then, obviously, faster that.
Now here's my freak out... despite KNOWING that I can more than likely do this, the taper addled part of my brain is saying take it slower at first...... but the logical part is reminding me that I have a solid plan, and have built up the training to do it, and the plan was made with a professional coach who knows my training and what I've done as far as running...
...So when he said a sub-4 was within my ability (when I brought it up because I was thinking of it) he wasn't just talking happy talk..... So I KNOW it's doable, and the plan is solid, but I'm also freaking a little because (not blaming anyone over my freak out) so many people say to take it even easier.....
..... I hate Taper, it makes me question EVERYTHING....
That's all.....5 days 15 hours and 20 minutes to go.....2 -
Grandma's marathon Race Report
Well, today was the big day, I ran my first full marathon. I did not get much sleep the last 2 nights, pre-race nerves and a toddler who likes to get up at 0330 when he's in hotels contributed to that.
I got the to where the shuttles to the start were, by 0615. First attack of race day nerves hit when getting on the bus "Oh, My, God, I am doing this." Shuttle ride was smooth, and everything seemed well organized. At the starting area, there were THOUSANDS of people... Largest race I've been in, before this weekend, was like 2000, so this was a huge adjustment. I milled around a while, got some coffee and used the restroom a few time (thank goodness for being part of a running club, exclusive potties are great).
Race started at 0745, and off we went!
Start to 10K First 10k went very well. This section was somewhat rolling, but tended to be mostly downhill. It felt really good running, and I ended up running a 55:48 first 10k, for an average of 9:59.
10K to Half I started to get the first feelings that I was going to havve problems in this section. I slowed down some here, to a 9:16 pace for this section, with overall pace still at 9:07. I knew at this point I had been going too fast, and this is when the sun started to appear more, and I was sweating pretty good.
HM to 20 miles This section was the beginning of the *kitten* show. I started getting some weird cramps right above my knees, not in my quads proper, but right at the bottom. I was forced to start taking walking breaks here. It was at this point too, though, that I kind of made peace with the fact that I wasn't going to put in a fast race. I would up running somewhere around half of each mile, which was about all my quads wanted me to do, and my calves started to agree with them, so I lost that argument. The combination of cramping and the heat/sun really sapped my cardio and my motivation but, again, I was happy with "just" finishing a marathon.
Miles 21-25 I was really dragging at this point, I was hot, I was tired and, even though my quads felt better, my legs just did not want me to run that much. This was my slowest stretch, at 11:12 average pace. I was pretty trashed, but still mentally felt good.
The final stretch I seem to have gotten my second wind here, (finally) Mile 26 was a 10min mile, and the last 0.2 I was sub-9. I did it! I finished my first marathon!
Final chip time: 4:24:06.
Despite not meeting 2 of my goals (sub 4 and sub 4:15) I was still pretty happy. I met my two other goals. I finished (most important) and I ran my first full in less than double the time I ran my first half, less than a year ago. I think making peace with not getting a fast finish really helped. I'm tired, but I don't feel trashed or as mentally drained as I thought I would. All in all, I'm pretty pleased with my first marathon.6 -
One more note: @Ohhim mentioned on Strava that I let the adrenaline get the best of me. He was right. Miles 4-8 I was flying, and I paid dearly for it later. I'll be doing some self criticism over the next few days, once the runner's high wears off and I get through the post-marathon blues. I'll know I'll run another one, but I have to look at How I run them and learn to pace myself better and control my eagerness.... I guess that's the problem with having only been running a year and a half, I'm new enough to get REALLY EXCITED... which isn't always the best thing in a race that caters to the patient and thoughtful.3
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@MNLittleFinn - Don't be too hard on yourself. You are not the only runner to struggle with self-control early in a marathon; if I had not been following a pacer the first half of my first marathon, I could have run it very similarly to how you did.
At this point, you should understand why I am frequently concerned with controlling myself and running slower. Also at this point, you will have a greater appreciation of the impact of weather on marathon performance than I did after my first marathon.
Running a marathon is part of a learning process. The open question is, how many marathons will it take us to learn to get it right?3 -
Official marathon finish photo. Looks like I am a confirmed heel striker, but it doesn't look super bad, something I'll have to work on
Results page with finish video: http://www.mtecresults.com/runner/show?race=5306&rid=4478 I come in wewaring lovely green compression calf sleeves and my bright orange shoes. Any thoughts on how my form looks? I know it's a small time frame at the end of a race, but still.....1 -
Can't see much of your form in the video, because another runner was between you and the cameara for part of it. What I see looks like a lot of other distance runners I know. Nothing stands out as bad, and you look like a midfoot strike in the video. Lots of still shots make runners who don't heel strike look like they do.2
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Nice recap! Amazing how we so often go out too fast, even though we know we're doing it!
Had you ever had cramps before this?0 -
Your finish was fairly fast and looked forefoot to me.
But is heel striking even that bad? I've read that you can get injuries no matter where you land. It really depends on how fast you run. The elites run fast on their forefeet, but they still heel strike when going slow. It's just how things work.
I also harbour feelings that the "forefoot striking is best" meme is just a relic of the fast-fading racist glorification of native Kenyans and Mexicans by the barefoot running fad.0 -
There is a lot of debate on proper foot planting, and in the end I think the right answer will vary from person to person. Heel striking is harder on the knees (all the force goes straight up the leg into the joint) as I understand it, but beyond that? I am not sure anyone knows anymore.
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Great race!! You look mid-foot strike to me. Your knee is bending before your foot makes contact. Great job!! I'm so nervous now. I'm starting my training plan for my first marathon in October. I've learned a lot and really enjoyed reading your reports. Thank you! Rest well and gear up for the next one!0
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Thanks for the recap. Reading it was great. I think you hit the sub 4. I think the problem with any marathon is despite all the training and prep; luck matters.0
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just looking at the picture and the video and the thing that REALLY stands out is your torso twist. Maybe it's because you are reaching over to stop your watch, but the still photo shows it too - you are doing a fair amount of movement in your shoulders from side to side which is inefficient - it's probably that and the flappy hands you talk about on the challenge thread. This is something my Alexander Technique teacher looked at with me the other day - my left hand flaps about a bit, and rather than swinging the arms loosely from the shoulder joint I move the whole shoulder. I think this is what you are doing there.
I ended up running for a bit letting my arms flap loosely by my side to get used to the motion she was talking about. Twisting leads to running in an imbalanced way and you might find injuries on one side.
As to foot strike - I don't think the heel/toe thing is necessarily helpful, but trying not to overstride is. If you try and land so that your calf is vertical when it hits the ground that is supposed to be the best way to absorb impact. I do personally think fore/midfoot is better but that's because I figure there must be REASON for all those bones in the foot and it must be to absorb impact and create spring (animals land on their toes anyway!!). You look like your stride is pretty much there - short, beneath you, and midfoot.0 -
At the end of the day, you finished. That's the key. Now you know what to expect and where the challenges are. The first one I ran was purely on instinct and with zero training for long distance (granted is I was very healthy 20yr old Marine at the time), but for not expecting to make more than a 3rd of the distance and finishing just under 5hrs I learned a lot. You'll do much better on your next one for sure!
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