weak ankles and marathon recovery duration

I think it took me about 2 1/2 weeks to fully recover from my marathon. Just three days for most stiffness to go, but for that deeper fatigue, for example a really trying 10km that just shouldn't be that hard, but is. But that was all gone a few days ago, and it was exhilerating to get out for a speedy hour up into the hills.

But I have twinged my ankle yet again, to a point that caused me to limp for a while before doing a further 15 km or so last monday. I shall be joining another trail runner tomorrow for just a part of his long outing and taking it very carefully....

Penultimate marathon over?

42.195 km in 3:01:30. I'll take it! Really very pleased with how I ran and feel grateful to some very good and experienced pacing by the pacesetter - until he dropped that is! STILL unable to avoid slowing down in the latter km, I am wondering if I can ever do it? The positive split is reducing though and that keeps me hopeful... for London 2014! Possibly my final marathon so it better had be sub 3!

Marathon #4 11 days away

11 days 'til my next marathon, which will be my fourth (excluding my ultra in December), and it's already time to reflect on the process. It has been so different to previous build-ups - fewer sessions, typically just 4 per week, but a greater emphasis on tough long runs.


I am however feeling for the first time somewhat overtrained. Yesterday I completed 24 km in the hills, and on a gentle tarmaced down-hill section could only just manage 4:17 for that kilometre toward the end. I just felt so weary. It's time to back off, and it's time to taper anyway, but I must find ways of keeping the wheels in motion, I don't want to be rusty a week on Sunday (my word that sounds close!) I hope to still feeling up for a final 10 miler on Sunday.

Other recent long runs have included:

• 36 km in 2:42, adopting a 4:45/km x2 4:15/km x1 strategy throughout, and attempting to hold this in the last couple of K. 
• 29 km, inc. 1 km warm up, 15 km 4:45/km, 4 km 4:15, 4km 4:10, 4km 4:05. "Fast Finish". That's how to knacker yourself!
• 2 x 18 km with 1h30 break between. Not too difficult really.

Nutrition and health

2 weeks to go diet: It was recommended on a recent Marathon Talk episode 165 by Matt Fitzgerald to have a high-fat diet until 2 days before the event.
2 days before the marathon: Switch to high-carbohydrate diet.

I was intrigued by this (and generally love eating fatty products!), but was quickly scuppered as I am also battling chronic stomach issues, which are gastritis, but are caused neither by gluten or bacteria. Advice is against a fatty diet. I shall be emphasising rice and bananas in my last two meals.

I am also undergoing a couple of heart checks as I sometimes get heart palpitations. Quite satisfying to hear the cardiologist make a comment about me having a "sportsman's heart", around 50 bpm, sometimes less! Something must be going right. I have another check in another couple of days...

Why run?
Taking it a bit easier is also an opportunity to reflect on those bigger why do it questions. It's great teaching some PE to a local christian class, where we focus on the fact that running, and functional bodies, really are amazing and quite a privilege to be appreciated in recognition of who made them, gave them to us. We certainly didn't deserve them or ask for them! I still want to run for Him.

What's on the horizon?
I still feel that my longer term plan is to steer away from marathons to off-road long-distance stuff, it's just so much fun! But I'm not abandoning it yet as I still can't wait to experience what London 2014 is going to be like. Apparently Mo Farah will be making his London marathon debut there too, so it's a head-to-head there! I wonder what he'll do? My vote is for a new British record, finally breaking Jones' 80s record. Of course I won't be too far behind, just an hour or so ;)

Otherwise, I have two more off-road events scheduled, one around 24 km with 2000m positive ascent and a 55 km ultra later in June with similar climb (i.e. a "quick" ultra, pacing shall be an interesting one).

Long runs on treadmills are OUT!

10 km at goal marathon pace 8 km at 30 sec/km slower than MP. them 12 km in 4 x 3 km reps. Each of these 3 km chunks went: 1 km @ marathon pace, 1 km MP @5 secs/km faster than MP, 1 km 10 secs/km faster than MP.

More blisters still!
Despite the lack of visual stimulation and being indoors, was great to switch off the podcasts and dialogue with God about things, and Sunday in particular when I must speak.

Predictive power

7.5km averaging 4:44 /km

Running back from Ikea to my scooter I set myself the goal of running fairly fast, and then remembered there was a large and steep hill to get back up to where I was parked (point to point). So I selected 4:45 as my goal. Couldn't believe my eyes when I looked at my watch as I approached the car park! Encouraging to be able to set goals that are in tune with reality.

hopefully the drop will pre-empt a spike!

I seem to remember saying that for the first time in years it seems that my running "mojo", as a friend of mine recently put it, has taken a dip. I still like it, but the passion and love for this sport that I felt God had given me seems to be slipping. With Marathon Talk, I committed to what seemed to me a low-commitment 5-runs-per week for their spring motivation campaign. Last week I ran three times, one of those thanks to a contact from another runner suggesting a long run. So it went:

Tue: 1 x 2 mile and 3 x 1 mile on a treadmill.

Fri: 2 hour long run half-marathon

Sun: 45 minute steady run over hills.

Thinking through some downhill technique issues, and possibly attempting to overstride.

Recovery after the long run and yesterday's run also noticeably harder than a couple of months ago. :(

Spring marathons and cold air issues

For the second year running (excuse the pun!), I have been coughing following running. Last year was obviously worse, with having something like pneumonia, but there is clearly now some kind of issue with running in the cold which I don't remember from before. Anyhow, until temperatures climb back to something in the teens, I shan't be doing any intensive running. Curiously, just as I was considering this I met an older marathoner who only runs autumn marathons for this exact reason. But I am running this spring marathon, so.... I am going to sink to running a couple of times a week in a fitness centre on a machine! Not sure how I feel about this... Longand steady runs will continue outdoors but without the power surges.