Archive for the ‘Hitting the wall’ Category

Marathon Pace:

I got up this morning and ran 19 miles. It kicked off immediately with a celebrity spot as Richard Bacon jogged past me! I wonder if he has any old Blue Peter badges knocking around? He deserved one with the pace he was running at. He’s probably Ebayed the lot of them though.

This was my biggest run so far in training (and ever) and the first 2 hours went really well. I thought I’d try out chomping on some jelly beans as I ran today to give me a bit of a boost in the latter stages. At each hour mark I had about three. I’ve never eaten them before while training and really had no idea of the amount you’re supposed to eat but I didn’t really get much from them. Maybe three isn’t enough but I have to be careful with my sugar intake, being diabetic.

I ran from Blackheath to the O2 dome and then back through Greenwich to Canary Wharf. From there I ventured into Central London and ran over Tower Bridge. After I hit Waterloo Bridge (after running along the embankment) I was making fairly decent time. I didn’t set out to break the land speed record but I thought I’d give it a good go. However, after 2 and a half hours of running, I hit a spell of extreme tiredness.

Jelly bean fun...

The previous Saturday I ran for 2 and a half hours and couldn’t go on any more. I blamed this on not preparing well enough. For breakfast I’d had a boiled egg, no water and didn’t go for a pee. So by the time I got back I was dying of thirst, bursting for the loo and my blood sugar was so low that I was almost experiencing those hallucinations I mentioned in ‘The wall‘ post. But this week I’d had a hearty breakfast, hydrated well and had my magic beans so I should have been fine.

I know this is my first marathon event but I really want to do it well. Apart from a 6-year spell when I smoked, did no exercise and ate what I want (ah University – leaving home never felt so good), I’ve always considered myself to have a pretty good base-level of fitness. I’m not sure why I so desperately want to complete the FLM in under 4 hours but now I’m not so sure I’ll be able to complete it in under 5!

Today, after 2 and a half hours, the same thing happened. My legs tensed up, my pace slowed and at any slope I ground to a halt (and by any slope I really do mean any slope – stepping up on to the pavement was agony!). With a bit of will power I stopped myself from walking and continued to jog, but my 19-miler took me 3 hours and 20 minutes! Miles off the pace.

My worry is that I’m not training enough. Here is the guide I used before I picked my training plan:

Intermediate:
“Who is this plan for? You are already a runner, you have been running for a minimum of several months, you have probably completed a 10k or half marathon event, you are currently comfortable with training for approximately 4-5 hours per week, you may have already completed a marathon and are looking to improve your time.”

That suits me perfectly but I’ve noticed something. My training plan sets your daily targets in minutes run, not miles.

Essentially, I could have been following this plan to the exact detail and have never really exerted myself! That’s a harsh reality to face, given that there’s only 5 weeks of training left so today has been a tough day (and not just because I can hardly move).

Runners World Pace Guide

There are two points that I can console myself with and relieve a bit of pressure.

  1. Running through central London is the worst. Constantly stopping and starting to make room for traffic, STUPID bloody tourists and ignorant men with a dog on a leash is a pain. Getting back up to speed after you’ve been running for three hours and had to stop is unbelievably hard.
  2. It was bloody hot today.

It might be time to start finding out my split times. I have one more long run to do before tapering down in preparation for the main event. Lets see if I can break 9-minute miles and still have enough at the end. Visit Runner’s World for a great pace band that you can print off, cut out and wear on race day. Mine’s on the right.

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Sir Jog A Lot – The Movie:

So you may have noticed that I haven’t written a blog post for a little while. This is because I’ve been hard at work in the ‘studio’ creating Sir Jog A Lot – The Movie!

This year, Justgiving have a competition to create a video that promotes your fundraising efforts for the London Marathon. The prize is a £100 donation to your Justgiving page. Last year Gwan Yips won £500 with this effort (obviously the credit crunch has hit Justgiving as they’ve cut their prize by £400). With my fundraising target still in the distance and sponsorship drying up I thought it couldn’t hurt to sacrifice one Sunday to create an entry for this competition…

…and here it is:

Possibly the most embarrassing Sunday of my life (parading around London like a lunatic and getting filmed doing it) but I console myself with the thought that it’s all for charity. Anyone can do this and I encourage you to give it a go. I made this with a digital camera and Windows Movie Maker and it’s a fantastic way to drive traffic to your sponsorship page.

However, if you are going to do a video then wait until after Friday (as that’s when the competition closes)!

If you’re interested, the backing track is from a song called ‘Mr Munchies’ that myself and a couple of  old school friends, Paul Child and Thom Hawkins, wrote when we were 16. It comes with lyrics too and if you want a copy then let me know. Be warned: The lyrics are very childish, rude and resemble any song by Afro-Man.

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London Marathon Training: Week 6

The wall.

Last Saturday was my longest run so far; about 12 miles. Not even a half marathon and I was knackered, although I was pushing quite hard. The snow made it interesting and I came close to breaking my ankles about three times. At about mile 10 my body started to feel quite heavy and I could only really manage a slow jog, just above walking pace (about 8 kmph for those who use a treadmill often). Annoyingly, at mile 9 I was feeling fantastic and was bounding along like Neil Armstrong so why the sudden lull? 

The Berlin Wall - or what's left of it...

Stupidly, I was so keen to get the long run out of the way on Saturday morning that I didn’t eat or drink enough. I had 2 slices of toast, a glass of water and a dash of insulin. In retrospect this was hardly enough to last the best part of 2 hours but I guess there’s no substitute for experience so next time I’ll kick-off a little better prepared. But it did get me thinking about the body’s energy supply and the dreaded ‘wall’ I keep hearing about.

For those that are not aware, the wall is best described as a virtual barrier the body struggles to get through once it has depleted its energy supplies. During a marathon race, usually at around the 20-mile mark, the liver and muscles run out of the much-needed glycogen supplies that provide energy to the legs and arms. Once this happens the body will switch to another energy source, fat. Unfortunately, burning fat for energy is far less efficient and the body grinds to a halt. Symptoms? Exhaustion, weakness, dizziness and even hallucinations. Check out this poor bloke who hits the wall in the final 200m of the London Marathon. I don’t like the look of that at all; the body not even having enough energy to walk like a normal person. 

Annoyingly, most marathon training plans won’t actually set you off on a full 26-mile practice run before the big day. In fact, almost all of them cap off the maximum distance at around 20 miles before tapering off a couple of weeks before race day. So we’ll never actually experience the wall until we’re being watched by half-a-million people, at which point you’ll probably just want to curl up into a ball and die!

So how do you prepare for the wall? Think P.C.D. (no, not the Pussycat Dolls. But hey, whatever works for you).

  • Pace
    Keeping to a steady pace during a run can be very difficult. The top athletes have pacers who tag-team around the marathon course keeping the athletes bunched together so they don’t travel too fast and burn out at the end. There may even be pacers within the masses that you can run with (Runner’s World offer free pace groups). Alternatively, wear a bench-mark bracelet that you can pick up on the day that will give you your correct split-times that you’ll need to stick to.
     
  • Carbs
    Many marathoners (marathoni?) will over-load on carbs during the two days up until the race and decrease their training regime to allow the body to store the glycogen levels for the big day. Also, consuming carbohydrates during the race is a must. Most sports drinks will suffice but some also like to experiment with sports gels at around the 15-mile mark and pre-empt hitting the wall.
     
  • Determination 
    If you do ‘bonk’ (another cracking term for wall hitting) then you’re not going to get through it without a little will power. Having your friends and family there at mile 20, cheering you on will give you a huge boost so make sure you round up your friends and get them to shout inspiring abuse at you at strategic points around the course.

Two pints of Golden Syrup and a pack of sugar please.

Apparently, experiencing the wall is similar to the effects of hypoglycemia due to the low blood-sugar levels. I’m diabetic and have had my fair share of hypos. They’re not pretty and I’m understandably nervous but I’m sure with some experimentation I’ll be OK. If any of you have any suggestions, tips or previous experience then I’d love to hear from you. Although I have had a lot of practice at hitting real walls (I live with my girlfriend), I’m in new territory here.

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