April 2009 – The Final Countdown

[marathondan]

The training

Less is more. Three sessions a week, max: short fartlek, medium tempo (with easy sections start and end, as the distances got longer), and the classic long easy run. This worked beautifully for me. Almost all of the runs were done in the late evening, which conferred two benefits: I found that particularly the slow runs were a good way to wind down at the end of the day, and running just before bedtime ensured several hours’ elevation after the run.

Only running three sessions a week was surreal at times. It often didn’t feel like proper training. I could sometimes go four days without a run, then it would be “OK, better pop out for a 15 miler” as if it was just another errand to be completed.

This training regime also challenged two pieces of received wisdom:

1. The long run shouldn’t be at race pace. My race target was always sub 4, and almost without exception my long runs came in around 3:55 to 4:00 pace. This was in no way a conscious effort; just a reflection of what felt comfortable. I guess if I was pursuing a more aggressive training regime then I might have been able to finish in a faster time. But on three sessions a week, I don’t think I could have done much more on the day. The question is, if next time I want to shoot for 3:45, should I push myself harder on the long runs?

2. Stretching is essential. Guilty confession time: I didn’t do a single stretch throughout the whole training programme. I wasn’t running much last year, so had got out of the habit. When I picked up the marathon programme, I figured that I would start stretching when I started to regularly feel stiff. But it never happened, so I never started. I put that down to the post-run elevation, and the relatively low volume of training. And luck…?

The costume

The full horror of the outfit can be seen here. The support was so fantastic that I don’t think I would consider doing London again in normal attire, possibly even any marathon. The wig was surprisingly trouble-free, especially given the unexpected sunshine – the diligent preparation with the hat was apparently enough. I’m also inclined to say that technical fabrics may be overrated – I was wearing a cotton vest with paper labels stuck to it, and a pair of cotton boxer shorts in place of running shorts. Neither gave the slightest trouble.

By the way, in the end the tutu was made from a pink plastic party tablecover. Net seemed too flimsy. There were a number of tutus in evidence during the race; most of them looked like they had been professionally made. But I was pretty happy with mine in the end; it did the job.

The future

The gravel of Horse Guards’ Parade is still embedded in the soles of my runners, as they haven’t seen any use since the race. Just too busy this month. Still, a month off won’t hurt. Half term we’re off to Menorca; hopefully a few late evening seafront plods will get me back into the groove.

I’ve thought about what’s a realistic ongoing running plan. I reckon the most I can try and keep up is two sessions a week – maybe something like a fast 5 and a slow 10. I enjoyed some spoken word mp3s on the long runs this time, so I need to find around 90 mins worth of quality weekly podcast to take on the long run. I’m hoping this will make it feel more like “me time” and less of a chore. I also hope to take advantage of the light evenings and get out into the lanes a bit, rather than my well-trodden suburban circuits.

I’d like to launch an assault on my 10K and HM PBs on the back of my marathon fitness. Nothing planned so far – let’s see how quickly I can get back into regular running – but I reckon that if I ever wanted to I could find a 10K or half every month of the year within 15 miles of home. So there should be no shortage of races.

Current thoughts on race strategy:

- the use of a pace band was great: pick a target time, and stick to it, at least until the end phase. No longer will each race be an open-ended mission to finish as fast as possible. If I achieve the target, then next time I shave a minute or two off. Calibration over a hilly course will be a little harder, but I’ll see how that goes.

- gels: essential for a marathon, probably not necessary for a half. It’s all about glycogen, and the reserves should be good for 13.1 miles. A gel might give me a blood sugar boost, but I’m not sure it will really improve performance.

And another marathon? Right now, I’d love to. But we’ll have to see how life is shaping up next autumn. I managed to keep the training from taking over my life too much, but I’d be lying if I said it didn’t have a big impact.

But I don’t think this will be the last one.