How to run a Marthon part 5
Snow, lots of snow, that pretty much sums up the latter end of last week. Horrible to run is despite Rocky 4’s famous Russia training montage so inevitably it had
an impact on my training this week. Before we get started here are some FAQs:
What is DOMS? Delayed Onset Muscle Soreness is the microscopic damage to muscles which occurs when new, different or increased exercise has taken place.
It can last anywhere between 24 to 72 hours and can happen to anyone from beginners in fitness to elite athletes. The best methods for treating DOMS is to ice
the area, use painkillers, rest and/or have a sports massage.
What is the difference between pace and speed? Speed and pace are both ways of determining how fast you are going, however they are measured in different units.
Speed is distance divided by time and is measured in unites of time such as miles per hour. Pace on the other hand is how much time it takes you to cover a certain distance
and is measured in units of distance such as minutes per mile.
This week my training consisted of:
Tuesday - 45 minute Fartlek run... I did complete
Thursday - 10 minute easy run, 3 x (8 minute Threshold run, 2 minute easy run), 10 minute easy run... I did not complete
Saturday - 10 minute easy run, 3 x (10 minute Threshold run, 3 minute easy run), 10 minute easy run... I did not complete
Sunday - 10 miles long run... I did complete
I promised to get a third run in ready for this blog, and I'm afraid I failed. I could use the snow and ice as an excuse but in
reality I could have ran on a treadmill just as easily, I even have one! But it's currently in my garage in bits so clearly I
didn't have enough drive to get it done. I will however defer the promise to this time next week, where I will again promise to
run three times! I can do it.
Tuesday’s was the same route as my usual Tuesday run although I felt better than last week and I managed to increase the pace to 8:14
minute miles. That is the fastest pace yet for this run so I'm pretty chuffed with that.
https://www.strava.com/activities/1428420067
Sunday’s run was a long run for distance rather than for time. Therefore instead of running for say 1 hour 30 minutes, I ran for 10 miles
and completed it as quickly as possible. I got dropped off 10 miles away from home and ran back in 1 hour 26 minutes, this is an improvement
on last week's long run in Hastings where I also ran 10 miles but completed it in 1 hour 30 minutes.
My average pace was 8:24 per mile and to be honest I was surprised at this because the run didn't go smoothly. I had Delayed Onset Muscle Soreness (DOMS) in my
lower back from weight training earlier the week. Every step was uncomfortable and I couldn't get into my natural running rhythm, on top of that my right calf
was tight and eventually lead to my right foot going numb which was a very weird experience. All of this was in the first four miles and I seriously considered
calling for a Medevac, the pain did however wear off in the latter half of the run and I was able to push through and finish the run in a respectable time.
Looking back on it this was important training, not for the body... but for the mind. The last few miles of the marathon are going to be where the body gives up and
the mind has to take over so having this experience reminded me of this.
https://www.strava.com/activities/1435419354
Next week is a similar week to this week, I have another 10 mile run to do with the added difference of having to work on marathon pace between miles 3 and 7. I also
have another crack at keeping my three run promise so fingers crossed I can do it.
Scott