No DOMS today

Well, I’m glad to say that after yesterday’s 14 miler (and 5 miles of walking)…I have no DOMS (delayed onset muscle soreness) to speak much of.

I do have slightly tense shoulders, and I did wake up this morning thinking my lower back was sore, but it isn’t. And my legs (and arms) are fine.

This is the plan for my marathon, to keep my effort levels not too high throughout… (150 HR or 80% Max HR) … so that hopefully I avoid as much DOMS as possible. (Notice I don’t say, go slow or go fast, my pace will be a result of my HR / effort).

I remember when I did my first marathon distance back in November 2010. I practically stopped and could hardly walk afterwards. And going to the toilet was a laugh, I couldn’t squat, my legs simply wouldn’t work. They were broken for days, even weeks after that.

Now 10 marathons on… for my last marathon, in Sept 2013, I ran with my heart rate around 165, or 90% of my max HR. Afterwards, my legs were sore for maybe 4-5 days after. I’ve learned that the less effort you use (ie, the slower you go, the lesser you push yourself), the less sore you’ll be the next day / week.

So along with trying to eat plenty of recovery foods after my long runs, for this marathon I plan to run with my HR at 150, pushing it higher towards the end (last 5k) if I feel strong.

Today I’m still feeling dehydrated. Stupid school girl error not taking on enough liquid yesterday during or before the run. Hey ho, I’ll try again next week and on the day of the marathon.

Do you get sore after hard intense runs?

Would you prefer to take it easy, enjoy the views and not feel sore the next day?

I wonder if it’ll work for me?

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Wk15 – 14 sunny running miles

The plan today was for me to run about 8 miles with Fit Girl and about 5 miles on my own. We were going to run to the Women’s 10k route, run the whole route then run home. Then id run on to make my long run up to about 13.1 miles.

We woke early and were about the door for 7:50am. I had my water pack with me, but for some reason I didn’t drink a lot on the run. It took a while to get into it too – about 3-4 miles.

We ended up running 9.5 mikes together – the longest Fit Girl has ever run, which was good. She’s started using a new knee strap which seems to be helping. The pace was pretty steady and after I few miles I was starting to enjoy it. Fit Girl wants to run the woman’s 10k in under 50 mins, so she’s training for that now

We did an easy 10k in around 53 minutes, which she was happy with. The next step in her training is to pick up the pace on shorter distances.

No gels today, no caffeine, and I just had some breakfast of Alpen and half a banana before we left. I left Fit Girl at home after 9.5 miles and decided to drop my water pack off as it was running a bit. Then I finished off with 4.5 miles, with my heart rate around 150 or just above.

The last mile was downhill from Finneston, building up to 168, and resulted in my fastest mile for a while. 7:21. My Garmin chimed away when I stopped: Fastest mile, Fastest Half Marathon, 25 hours recovery needed.

When I finished I had some coconut water, lucozade and water, but by that point the damage was done and I was already dehydrated. :-/

Cue sore head for most if the rest of the day, despite eating and drinking plenty, and taking neurofen too. Plenty sun screen on though, so I managed to avoid getting sun burnt.

I need to do better with hydration before, during and after my long runs, but apart from that it was a good run today.

After the run, it was only 10am, so se got ready and took a nice walk up to the west end. :-) 5 miles walking in all, then a nap.

And I got two donations on our just giving page, which was nice to wake up to after my nap this afternoon:

https://www.justgiving.com/brighteststar-belfast/

I feel pretty rough now. Sore head and in need of sleep. Think I’ll have an early night and a long lie in.

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8 + 5.1 miles & caffeine fasting

Tomorrow morning my long run…

8 miles with Fit Girl… most of it on the women’s 10k route… we’ll do it from home instead of from Bella.

Then I’ll add on about 5 miles, running with my HR at 150. :-)

I’ll have a good breakfast, and I’ll take my water pack with me, but no energy on the run, just afterwards.

I can’t find my sunglasses though – it’s really annoying!

I’ve started my caffeine fast today too. The Idea behind the caffeine fast is that if you’re a regular caffeine user like me: 2-3 cups a day – you fast from it for two weeks. And then when you take it before your event / marathon … you fly. ;-)

> ‘During exercise caffeine accelerates the transmission of signals from the brain to the muscles, reduces perceived effort, and enhances athletic performance.’

I’ll stay off it until the 5th May, and before I race I’ll have a coffee and pro plus an hour before the marathon, and three to four caffeine gels throughout the marathon.

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Next week is looking busy!

This week has been a bit of a washout training wise. With three weeks to go to the marathon, work has taken over. And now I have just over 2 weeks to go, and a long weekend off work. :-/

(Hey ho, it’s not the end if the world and the rest might actually do me some good!)

This week, I only managed to fit in one run (Tues) and one strength session (Mon) so far, with lots of hours of work in Stornoway and Glasgow. Busy busy.

I had planned to run today (Thursday) but I was tired from travelling and my legs felt like they needed another days rest after strength and running. So I rested and worked hard again.

Tonight was a nice meal out. :-)

We went out for dinner at the Alea Casino which was good: a reasonable and tasty three course meal, and I got my ice cream for free. ;-)

Then we went downstairs and I left the Mrs to gamble £30 on red. We ended up coming away £70 up (minus the meal).

I’m bad at betting (get too addicted and lose!), so I tend to just watch, but it was good fun and good to come away on top. :-)

I’m off work for Easter, Friday and Monday – woohoo and will go a nice walk tomorrow and spend some time with the Mrs. Then do my long run on Saturday, most if it with her.

But I need to think about how I fit training in over the next few weeks before the 5th May.

I want to do around two more longish runs (10-13 miles), no strength training, but some swimming, and I’ll start my 2 week taper for sure:

- Less training, shorter runs, no weights, some swimming.

- Less calories
- Fat load
- Caffeine fast
- Carb load

This is what my diary looks like next week in work: busy busy with travel to Edinburgh, assessments, a launch of a project I’m working on the following week (28th), and another work event I’m pulling together (3rd May.)

Eeeek!

So my next few weeks training will look like this (with possibly done running coaching added in):

Fri 18: Rest
Sat 19: 13.1M
Sun 20: Rest & Swim Teach

Mon 21: 4M
Tue 22: Rest (Edinburgh)
Wed 23: Swim
Thu 24: 10M
Fri 25: Rest
Sat 26: 5M
Sun 27: Rest & Swim Teach

Mon 28: 4M
Tue 29: 6M
Wed 30: Swim
Thu 1: 4M
Fri 2: Rest
Sat 3: Rest
Sun 4: Travel / Rest

Mon 5: Marathon!!

Wish me luck! :-) I may need it.

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The Taper

Next week I will begin my 2 week taper before my marathon. I’m re reading part of this book:

Matt Fitzgerald recommends a 2 week taper if you generally run up to 40 miles a week in your training (like I did), and a 3 week taper if you run more than 40 miles a week in your training.

The taper will involve:
1. Reducing calorie intake.
2. Fat loading.
3. Caffeine fasting.
4. Carb loading.

Eeeeeeeek!

Ps: it’s a good book. :-)

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VO2 Max 53!

I had a good run in Stornoway this morning, as usual it took 2-3 miles to get into, but once I was going it felt great.

I’d sort of planned to run for about 45 mins, but ended up running to a war memorial, 3.1 miles and decided a nice wee effort 10k was a good idea.

My heart rate was good, between 145-165, and I felt comfortable. It wasn’t easy, but it wasn’t hard either.

When I got back to the hotel my Garmin beeped lots at me:

3 records set: 1 mile, 5k and 10k.

New VO2 Max recorded: 53!
(Top of the range!)

Recovery time required: 31 hours.

Good stuff and nice to know I can still knock out a sub 50 10k without too much effort. Imagine how fast I’d go if I really tried! ;-)

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My Marathon strategy

After watching some of the London marathon today, it got me thinking about the marathon I’m doing in just over THREE weeks!

So here goes, my strategy for running the Belfast marathon.

I’m raising money for the Brightest Star charity with a group of friends who are all going over for the marathon and celebrations after. Should be a good laugh anyway.

I’ve run 6 marathons and I’ve run 4 distances above 26.2 miles (ultra). So 10 marathons in total. In the last few years I’ve started to run to my heart rate, and I love it.

The last marathon I ran was a 10 minute pb, mainly due to me knowing how to push myself to my limits. My strategy for it was to run with my heart rate at 165 (around 90% of my max HR) for most of the way, allowing it to increase at the end, if I had it in me.

The result was an almost unbelievable 10 minute PB – a time of 3:28:51 – and a time I never plan to run again (as it’s HARD!!).

This time I plan to take it a bit easier… I’ll run my own marathon, running to my heart rate and having as much fun as possible. :-) No specific time target, just run to my heart rate and enjoy it.  Zone 2 in the graphic below – or 3 in my head – not too easy or too hard … with my HR at around 150 = nice and comfy for me.

I will run with my heart rate at 150 (70%) until around mile 23, taking it nice and comfortably, then from mile 23, if I’m feeling good, I’ll let my heart rate increase to 165 on average, peaking at whatever it gets to. :-)

I don’t really care about time, but I know what it’ll be roughly, based on my training and previous long runs I’ve done. Based on my training, my 150 heart rate strategy should result in a sub 4 hour marathon, but my time will just be a result of how I run to my heart rate and as long as I can keep running for the duration.

So this week as part of my taper in going to run my long run as a try out. A half marathon, with my heart rate at 150 until about mile 11 or 12, then I’ll let go if I’m feeling good and strong. That should be Thursday mornings run, before work, for me.

Ps: if you’d like to sponsor us to run the Belfast marathon, please go here:
https://www.justgiving.com/brighteststar-belfast/ (and if you already have done – THANK YOU!! X)

Lorn07779300063

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