The beginning of my marathon journey, including product reviews, good info sources, training programmes, etc

What a great event to start off my blog.  I've been meaning to blog more about my journey, but with so much time devoted to training, stretching, icing.... the family, work and everything else, blogging is a luxury that I can't afford most of the time.

Anyway, a little bit of history.  I hadn't run for about 10 years prior to the start of the year.  When I saw the pain and anguish on the faces of the Queensland flood victims in January, I was so moved by the sheer size of the disaster that I decided to run a marathon to help raise money for the victims.  To date, I am pleased to have raised $850 using MyCause custom made donation page.

That was the easy part.  Then came the hard part - finding out what I had to do to prepare for the marathon run itself.  Two weeks of intensive search on the net found several good training programme.  I eventually adopted a mix programme between the ones offered by Runners World and Cool Running.

Having been on my high school cross country team back in the UK, I was fairly comfortable that I could regain my endurance aerobically.  However, looking at the intense training programme, my biggest concern was whether my 40-year-old body could withstand the pounding.  Without knowing much else about marathon running, I was lucky that one of Mei's uni friend - Adrian Lazar - happens to be an experienced marathoner who has just completed his second ultra-marathon, the Comrades 87km run in a time of 8h23m.  He's also within a whisker of qualifying for the prestigious Boston Marathon.  Numerous lengthy discussions between Adrian and I have resulted in me learning about hydration, shoes, nutrition, etc.  When it comes to nutrition and hydration needs, the Nutrition Handbook from Hammer Nutrition is one of the best there is.  I eventually settled for a Camelbak Hydration Pack similar to this one for all my runs longer than 2 hours. 

For shoes, I have three pairs.  The Brooks Adrenaline GTS11 has been my main training shoes up until recently, when I purchased the ASICS GEL Kayano 17 at the recommendation of several running friends.  However, my legs and feet have taken quite an instant dislike to it, so I may discontinue using it.  My third and favourite pair of shoes is the Nike Free TR.  It is lightweight, flexible and durable.  Most of all, it offers bare minimum support, thus stimulating the feet to build more strength by striking the ground properly.  As our feet are built with hundreds of sensors, it has the unique ability to work out how it should land properly in order to avoid injury.  So it's little surprise that I suffer minimal or no pain whenever I run in the Nike Free.  Due to the lack of support, I have been sceptical to date to use it for my long runs.  Instead, I have only been using it for my 10k tempo runs.  However, as my confidence grows by the day in my ability to run longer distance in them, I will be looking to run a half marathon tempo in them soon.  For socks, I used the x-socks run performance socks.

For running gear, I have discovered that saving money to buy a cheaper alternative will backfire.  So the majority of my running gear are Nike Dri-fit.  I have two pairs of 2XU Elite Compression Tights, and thinking of buying a few more.  I did have a pair of the Nike Pro Core Compression Tights, but found the compression to be very minimal.  The 2XUs are the best in providing support and vital blood circulations to prevent injuries and promote recovery. 

At this point, I can't emphasise enough the importance of having a supportive husband or wife.  In my case, my wife Mei did a lot of product review research to help me find the best available products, as well as finding the extra time required to look after kids, cook, etc, while I am running.  I do try and do the bulk of my running outside of normal family hours, even if it means getting up at 6am on a freezing, wintry morning.  Nonetheless, she has probably done 90% of the product research for me, so a special thanks to you!

I had previously used the RunKeeper application on my iphone to help track distance and pace on training runs.  However, I found the iPhone 3GS kept dropping signals, causing my run data to be completely unreliable.  As a relatively new runner training for my marathon with a target goal of sub-4 hours, I felt it was important for me to gauge my progress and to train appropriately based on my form.  So I went out and purchased a Garmin Forerunner 305.  It was a close call between that and the Forerunner 405.  In the end, this great article swayed me towards the 305.  My main reason was mainly because of the larger display.  I felt that I would have found the data readings on the 405 too small to read while I am running.  The biggest drawback of the 305 is, without a doubt, the time it takes for the device to lock in a GPS signal and the size of the watch itself, but I love it.  The chest-strapped HR monitor take a bit of getting used to, but it's fine after a while.

Back to running, my training programme basically consists of 5 key types of sessions:

• Interval Training - I started doing 4x400m (four cycles of 400m fast followed by 400m slow).  Then increased it to 6x400m.  I have no doubt that this is the fastest method to increase speed.  However, I had to stop this training method altogether after 2 months as the constant sharp change in speed wrecked havoc with my highly suspect left knee.  I had replaced this with tempo runs for a while, but am now doing hills training for this session instead.

• Hills Training  - There is an old adage that hills training are speed training in disguise.  It's high intensity training simply because of extra strength required to climb, which usually results in a significant increase in heart rate during the climb.  I hadn't done much hills training during the first few months of my training.  However, after seeing the cousre map for both the Run Melbourne Half Marathon, as well as the Bank Of Melbourne Melbourne Marathon - both of which involves climbs up Lightwood Avenue round the tan, I decided to replace one of my two weekly tempo runs with a hills session round the tan.  This usually involves a 10-12km session (elevation of 130-150m) with varying intensity from week to week.  Typically, I'd run it at 80-85% HRmax, but I do throw in the occasional session when I combine the hills and tempo into one, but running at around 90-95% HRmax.

• Tempo Runs - There is a wide range of conflicting views about the pace at which a tempo session should be run at, as well as the duration of the session.  Prior to getting my Garmin, which came with the HRM, and the discovery of the VDOT calculator, it was pretty much trial and error for me.  I started conservatively, and then pushed faster and faster till the point where I can just make the 25min duration.  That was my tempo pace.  I'd then increase the pace when I feel comfortable running at the previous pace.  Upon getting my Garmin, I realised that I was actually running at 95% HRmax as opposed to the 88-92% recommended.  However, since I am able to cope with the level of distress running at 95% HRmax, I have maintained that level of intensity for my tempo runs, rightly or wrongly.  As my speed increased faster than my endurance, I started to extend my tempo runs to 10k - which used to be around 54", but is about 46" at my current fitness level.  I have also done one 21k tempo run at my then tempo pace of 5"k.  I like the talk test to gauge your pace.  If you can't say a word, you're going too fast.  If you can say more than 2-3 words, you're going to slow.  Most importantly, it is critical to start all tempo session with a 10min warm up, and 10min cool down - though I have not done the cool down part as often as I should.  Instead, I tend to focus on stretching.

• Long Runs - This is crucial to any successful marathon preparation.  I've struggled each time I extend beyond my previous longest distance, but it definitely gets easier.  Even though most long runs are done at a relatively relaxed pace, the aerobic, muscle and psychological benefit of long runs cannot be under-estimated.  One of my past mistakes was to focus too much on the distance, instead of the time spent running.  This is because as one get quicker, one can cover longer distance in a shorter period of time, hence I wasn't really increasing the total running time.  The purpose is to get your legs used to running for a specific period of time.  These runs are typically performed at about 80% of HRmax.  Another good tip I read is to preferably do the long run around the same time as one's actual race time.  This will enable a routine to be set for drinking, eating, etc.  As both my races are 7am start, I have started most of my long runs around the same time.  Typically, I'd eat two serve of pasta the day before (lunch and dinner), and drink lots of water to ensure I am fully hydrated.  I'd also consume some chia seeds gel before I go to bed.  I'd wake up at 6am and immediately eat a small breakfast (peanut butter muffin or banana, and another glass of chia seeds gel).  I'd also drink about 300ml of Powerade sports drink to load up on essential electrolytes.  I'd then go and stretch and warm up for about 25mins before heading out on the run.  Whilst on the run, I consume about 500ml-700ml of Powerade per hour (depending on the temperature and humidity), and one bag of chia seeds gel (2 teaspoons in a cup of water) every 10k. It is important to practice consuming liquids and nutrition (whether it be gel, shakes, energy bar, etc).  The art of drinking/eating while running takes a bit of getting used to.  As per the Hammer Nutrition handbook (link provided above), remember you can only replenish some of what you expend.  Do not try to replace what you've expended or you'll risk bloating, cramps and water-intoxication (some of which I had experienced in my earlier long runs).
  
• Recovery Runs - I do this the day after my long runs, and it's entirely optional.  There are times when I am simply to sore to run.  If I have the urge to loosen up, it's a good idea to jump on the cross trainer or exercise bike.

When I started my training, I was managing 5k runs ok, but at a relatively slow pace.  In order to gauge where I am at in terms of fitness, I went out and did a 5k time trial, clocking in at 29"35.  This put me at a VDOT of 31 using the Runbayou VDOT Calculator.  This was important to determine as it dictated my training pace.  It took about a month for me to gradually progress to a long run of 15k @ 5"40k pace.  Six weeks after I began my marathon training, I attempted my first half marathon run.  I was obviously not ready for it as I suffered enormously through the last few km of the run, slowing to a near-walking pace of 6"40-7"00k pace, before aborting my run at 17.6k.  My second attempt was only slightly better in that I completed it, but still had to walk parts of the last few k's as I suffered from major cramps in the legs and abs region.  The time was 2h08.  I have had major issues with my lower back and left knee ever since I started running again, but I usually recover from them within 2-3 days of daily stretching and massages.  However, after each attempt at the half marathon distance, it would take me most of a week to recover.  I then decided it was a good idea to stop focusing on distance for about 3 weeks and simply worked on 5k tempos to increase my Lactate/Anaerobic Threshold.

It was during that time where my pace increased significantly to the point where my 5k training runs dropped to sub-25".  After several medium runs of around 15k, I attempted my third half marathon, and completed it with no issue at all (beside being exhausted at the end of it) in a time of 1h57.  In the meantime, I was working extending my tempo runs from 5k to 10k.  This eventually led to my 10k PB dropping from 60" to my current PB of 46"22.  I have not attempted a flat out 10k since, but feel I am now able to run in the 45" and maybe 44" if I taper.  It was at that point where I felt I was ready to attempt a 21k tempo run.  This was mostly accomplished with a sustained 5"k pace for 18k before muscle fatigue set in, slowing me to 5"30-5"40 pace.  Still, I completed the half marathon in 1h47, which remains my PB.  As this put me in a good place to finish well within my sub-4h marathon goal, I shifted my focus to extending my long runs once again while maintaining my 10k tempos twice a week.

Once every 3 weeks, I would step up my longest run by 15 minutes - what I refer to as my "step-up" week.  All of my step-up runs followed a similar pattern.  I'd complete my previous longest distance without any major issue, then hit a wall - whether it was psychological or physical, or a bit of both, remains unknown.  But what I did notice, though, was my rate of recovery becoming so much faster.  I was up and running again just 2 days after my 28k run - which was 4 weeks ago.  This led to my first attempt at the 20 miler last weekend, which I will write as a seperate blog entry as it is an achievement that is often understated due to the fact that it is (1) just a training run (2) it is done at a relatively slow pace and (3) it is still 6.2 miles (or 10.2k) short of the full marathon distance.  Nonetheless, as anyone who has run a marathon will tell you, finishing that first 20 mile is an enormous achievement as it virtually implies that one has the physical and mental capacity to complete the full marathon.