Marathon Man
Page 28
• t-shirts & long-sleeves
• tights
• toilet paper
• tracksuit
• trainers & back-ups
• underwear
• vaseline
• Ventolin (if you are asthmatic)
• wet bags
My ultra checklist:
• airline tickets
• alarm clock
• alcohol wipes
• bandanas/buffs
• batteries & bulbs
• blanket
• bottled water
• bottles, hand-straps
• bottles, race pack
• cap (knit)
• cap (running)
• drink powder
• drop bags
• drop kit
• energy bars
• first-aid kit
• flashlights
• flask
• fleece
• food & drink
• gaiters
• gel bottle
• gel holster(s)
• gloves
• headlamp
• hotel/camp info
• hydrocortisone
• ice chest
• jackets
• kilt
• knife/scissors
• maps
• money & wallet
• pace/split times
• race info & maps
• rain shell
• rubber gloves
• safety pins
• shorts (running)
• shorts (street)
• singlets
• soap & towels
• socks (running)
• space blanket
• stopwatch
• sunglasses
• sunscreen
• sweatshirts
• sweatsuits
• t-shirts, long-sleeve
• t-shirts, short-sleeve
• tape (duct, medical)
• tights
• toilet paper
• trainers & back-ups
• underwear (running & street)
• vaseline
• wet bags
• zantac, salt
Some ultra races give you the option to have drop bags at various stages of the race, and this is what I suggest you do with yours: make sure you turn off your mobile phone, as a ringing bag is an invitation to thieves. Do not overload the bag as it can tear and the contents spill out and get lost; also you will not want to lug a heavy bag after the run. The most likely point for the bag to break is the draw-cord neck. Be careful with it, and if necessary consider reinforcing it with tape.
You also need to prepare for an event, and allow time the day before an ultra race to do the following:
• band-aid nipples
• go to briefing and weigh-in if needed
• carbo load and hydrate
• cut up bars and food into zip-seal food bags and place in drop bags
• deposit drop bags
• pin on race number and lay out clothes for the morning
• go over plan with crew and pacer if you have them
• set alarm clock
• mix drink powder and fill water bottles
Things I would do before leaving home:
• toughen up feet to avoid blisters by walking around barefoot. Do this all the time
• prepare feet properly – trim toenails, remove corns, callouses and rough spots on skin to avoid getting pressure points. Do this two to three days before race
• buy food and ice if needed
• carbo load and hydrate
• double check you have chosen the correct socks
• fill and label drop bags with clothing and with the food needed for that section
• fill drop packs with the food needed for that section
• put all kit next to the front door
• phone pacer(s)
Things I usually do once I get to a race:
• apply sunscreen, hydrocortisone, vaseline
• check GPS watch
• eat and drink something
• go to the toilet
• check-in at start line
• check and adjust laces just before the run to ensure shoes feel snug and not loose
• double-knot laces and tuck the ends under crossover lacing to ensure that they do not come undone, otherwise you might catch it on a branch and fall
• ensure race number is pinned on
Things for my crew to remember (if I have one):
• ice and bottled water
• food and drinks for themselves
• petrol
• a clock
• hurry me in and out of aid stations quickly, ideally in less than five minutes
• at each aid station, check pre-recorded crew notes for things I will need there
• arrange gear in car or on a mat so you can find things quickly
• pre-mix and chill drinks if possible
• have two bottles and a hand-strap bottle ready
Things I would do at aid stations if I don’t have a crew:
• swap water bottles
• swap zip-sealed food bag
• swap socks (for me only at 50 miles and 75 if needed)
• swap top (for me only at 50 miles and 75 if needed)
Appendix 3:
Training
Easy run – This should be 20–60 minutes in length. Pacing should feel comfortable, with the ability to hold a conversation. A slight variation would be a recovery run, which should not exceed 45 minutes. Easy and recovery runs should make up about 60 per cent of your weekly volume.
Long run – This should be 60–150 minutes in length. As with an easy run, you should be able to hold a conversation during these runs. Some variations on a typical long run would be progression runs. There are several versions of a progression run, but essentially it’s where you start out slowly and then at some point run quicker. These are helpful in improving your stamina and your overall fitness as well as in aiding recovering times.
Tempo run – Tempo running really improves a crucial physiological variable for running success, which is our metabolic fitness. Most runners train their cardiovascular system to deliver oxygen to the muscles, but not how to use it once it arrives there. Tempo runs teach the body to use the oxygen for metabolism more efficiently. This involves running harder and faster than is comfortable, pushing yourself beyond the point where you can hold a conversation, for example. The better trained you are, the better your muscles become at using the by-products of exercise, the lactate and hydrogen ions. The result is less acidic muscles – in other words muscles that have not reached their new threshold, so they keep on contracting, letting you run further and faster.
There are many ways to do tempo or threshold runs, but here are a few of them. The most common is a 20–40 minute run, done at a pace you could sustain for an hour-long race. For slower runners, this may be close to your 10km pace and for faster runners this would be around your half-marathon pace. For this type of tempo run, do a few miles at an easy pace then pick it up for 20–40 minutes at your tempo pace, followed by a few miles at easy pace.
Another common form of the tempo run is to run intervals. I tend to do a lot of interval work, where I run at a faster pace than my standard marathon tempo, probably the sort of speed I’d run a 3km or 5km race, with short periods of rest between intervals. For example, I might do a one-mile warm-up, followed by 6 × 1000 or 3 × 2000 metres at 5k + 20 seconds pace, with 200 metres jogging/walking rest in between, and then with a one-mile cool down. Interval work like this is essential if you want to reach your full potential as a distance runner. You can of course vary the distances where you run fast or slow, but this sort of exercise should comprise about 10 per cent of your weekly volume.
Hill intervals – Hill training is a highly specific form of strength/resistance training t
hat has many benefits for the endurance runner, including improvements in stride frequency and length, muscle strength and power, neuromuscular coordination, running economy, fatigue resistance, muscular endurance, speed, aerobic and anaerobic power, and it also protects leg muscle-fibres against damage and delayed-onset muscle soreness. Hill training also increases both aerobic and anaerobic power, placing a much greater emphasis on anaerobic energy metabolism than is the case when running across flat terrain.
A good example of this type of workout is 10 x 30-90 second hill repeats at a hard effort, with a walk or jog back down the hill for recovery. As a runner, you can do squats, lunges and hamstring curls until your muscles scream and burn, but nothing compares exactly to running. The forceful contractions caused by the lifting of the hips, glutes and quads when you are running up the hill utilises the same principal mechanics as many plyometrics exercises. Also, if you do long hill repeats, these are often very intense and are a great VO2 max workout. To be honest, hill intervals work nicely as part of a full training programme.
Cross-training activities that complement running – Cross-training activities use your main running muscles in many different ways, and engage many additional muscles that you may never use while running. Performing these activities will allow you to gain greater strength and balance, therefore reducing your risk of injury and helping you to perform better.
Cycling, either indoors on a stationary bike at the gym in a spinning class, or outdoors on the road or trail, is another low-impact activity that can give your body a break from the high impact of running. It will also help build your engine – your lungs, capillary network and heart strength. You can keep off unwanted pounds and maintain a pretty good fitness baseline even if you’re just cycling.
Cycling also targets the quadriceps and shin muscles, which are slower to develop in runners and helps strengthen the connective tissue of the knees, hips and ankles, which may reduce your risk of injury. However, some running experts advise against cycling on non-run days because it can still be strenuous and exhausting to your muscles. So what do you do? If you want to cross train with biking, include it on your running days by running first and then cycling later in the day. If you’re replacing a running session with a cycling workout, 10–15 minutes on the bike is about the equivalent of one running mile.
Swimming can be a beneficial cross-training activity for all runners because swimming is a non-weight-bearing exercise, serving as an ideal form of active recovery for runners. Swim sessions allow you to increase endurance and oxygen capacity, while it gives the joints and connective tissues a break from the impact of running while maintaining aerobic fitness. Not only that, but it also targets all the major muscle groups (quadriceps, hamstrings, glutes, abs, lower back and upper body). Swimming allows your legs a break while developing the upper body musculature that is often neglected in runners.
Deep-water running, also known as pool running, is just running in deep water. This is achieved by slipping on a flotation device around the waist, such as an AquaJogger, so that your legs are suspended off the bottom of the pool. This activity most mimics running on land without the impact on the joints. It also makes a perfect cross-training activity for injured runners.
The rowing machine provides an amazing workout. Rowing is great for runners who want to develop strength in their quadriceps and hips, while also improving upper-body strength. Good form is necessary when using the rower, so do ask a certified trainer for some pointers, but if you get this right then it is a perfect tool to have.
Whether you choose to climb stairs in your office building, at home or at the gym on the stair-stepping machine, heading up stairs provides an excellent workout for the quads and hip flexors. Because runners tend to have stronger hamstrings, stair climbing targets the quadriceps which can help you achieve better muscle balance, therefore reducing injury risk.
Plyometrics may look a bit like child’s play, as it involves lots of hopping, skipping, bounding and jumping drills. Jumping onto a box, step or a raised surface is ideal for plyometrics. These activities can help improve a runner’s overall strength, speed, range of motion, push-offs and stride length, but they are best suited for conditioned athletes. Basic forms can be introduced for beginners; however, you must perform the explosive drills correctly. Because of their high impact, landing improperly can lead to a greater incidence of injury. If you are not familiar with plyometrics, you may want to work with a personal trainer for several sessions until you have the techniques down to a T.
The elliptical trainer is one of the most popular cardio machines in the gym, and because it mimics running action without the impact, it makes an excellent cross-training activity. Even though the elliptical is a weight-bearing activity, it is low-impact for the joints. The elliptical also helps develop a runner’s core and leg muscles, and if you use one with the arm levers, the pushing and pulling motion allows you to develop a stronger arm swing therefore helping make you a more efficient runner.
An indoor cross-country ski machine can help improve running economy (the amount of oxygen used during a run). Because the hips, quadriceps, core and upper body are all utilised in performing this workout, it allows for development of the weaker quadriceps without the impact. And one of the greatest benefits is the high-calorie expenditure that comes from doing this activity.
Please remember that cross-training should not replace a scheduled day off from running. Rest is just as vital to your training as running is.
THE END
JUST THE BEGINNING
Acknowledgements
Over my year’s running I have been lucky to have had the support of so many different people from all walks of life. I’m aware that I cannot do everything myself, so I have not been afraid to ask for the help from others to achieve my goals. And almost everyone has come through for me. I love you all. Thanks for having given me your time, expertise, money, petrol, home-made energy bars, company and friendship this last year. The list below contains those I’d most like to thank. If I have missed anyone off, I am sorry (and I love you, too).
Illana Adamson, Vivienne Alexander, Sam & Andrea, Andrew & Nicola Bald, Sarah Bate, Dominika Brooks, Dustin Brooks, Helen Caddy, Martin Campbell, Angela Cluff, Lucy Ann Collins, Alex Cooke, Paul Cooke, Sam Cousins, Penny Demetriou, Matt Dickinson, Tiago Dionisio, Christopher Dixon, Colin Dow, Matt Dowse, Michael & Boo Dwyer, John & Ceri Edmonds, Sarah & Mark Etienne, Mo Farah, David Fernando, Sir Ranulph Fiennes, Abby Flanagan, Rukiye Forshaw, Sue Fowler, Brett & Issy Garrard, Nick & Chris Giffen, John & Theresa Gilding, Duncan Goose, Ewan Forrest Gordon, Emily Hannon, Clive & Jackie Hearn, Adam Holland, Vicky Horne, Rob Hutching, Khalil Ibrahimi, Eddie Izzard, Ted Jackson, Zara Jaffrey, Kate Anna-Louise Jayden, Karen Kay, Dr Courtney Kipps, Amanda Kirtley, John Leach, Lloyd Lecuona, Neil Leonard, Kate Leonard-Morgan, Juliette Lloyd, Joanne Lumb, David Luxton, Joanne McCaffery, Rob McCargow, Stuart Mackenzie, Ian Marshall, Denzil Martin, Warren Mauger, Lucas Meagor, Michael Miller, Lara Milward, Justine Neville, Sarah Nisbet, Kevin O’Rourke, Timmy Osborne, Simon Oxley, Lorna & Alistair Parkes, Andy Persson, Nicola & Jay Prehn, Clare Broadbent Purcell, Garrett Quathamer, Dunstan Rickard, Nigel Robinson, Pippa Rollitt, Shirley Rollitt, Dave Ross, Adam Smith, Philip & Louise Smith, Juliet Stallard, Lua Stifani, Paul Swindles, Ben Thornton, James Thurlow, Matthew Tonks, Chris Twiselton, Samantha Upton, Gillian Verdin, Paul Walton, Oliver Weingarten, Pip Wilson, Chris Winter, Oli Winton, Ricky Wood, Ellan Yak, Lisa Yates, Ewa Maria Zareba, Andrea Zuchora.
The following companies and organisations also helped me: Lucozade Sport, British Airways, Virgin Airways, Brooks, Bellwether, Coldplay, David Luxton Associates, Firefly recovery, Game Ready, Sense Core, Up & Running, Sheen Sports, Terra Ferma Medi@, Virgin Trains, Skins.
List of Illustrations
1. I was never meant to be a runner – I’d always preferred cycling. Here I am on the way to a bronze medal in the European triathlon.
2. Early days in my challenge, and after all
I’d been through in my childhood I knew I wanted to raise money to help children.
3. However, when you ask children for advice on what to wear during a race, you don’t always get the most practical suggestions.
4. Where it all began: Richmond Park. The marathon course here would become very familiar to me over the year.
5. After a lucky break the night before, when we’d been offered some wonderful free accommodation by the beach, I was able to relax and enjoy myself at the end of the Endurancelife Flete marathon in May.
6. Things weren’t always so luxurious. This was one of my better attempts at putting up my tent the night before a race.
7. Dr Kipps looks on as I do some tests on my running style.
8. This chart shows how my running economy and foot placement was the key to my ability to keep on running as I have a perfect strike.
9. Sadly, while my footwork might have been good, my kilt did cause some problems, leaving some painful reminders.
10. Ali Parkes, me, Mo Farah, Joanna and Lorna Parkes. Ali and his wife did so much to help me.
11. The Scafell Pike trail was a really tough ultra – made all the more difficult after I had a spectacular fall. That evening, Ricky Lightfoot gave me some great advice about running downhill.
12. In serious pain during the North Downs Way 100 in August, after being stung by a lot of wasps – as if the race wasn’t tough enough anyway.
13. After the Enigma Reverse marathon, when John Edmonds had to force me to get out of bed, and I realised that I had so many people backing me to complete my challenge – it was a real team effort.
14. After a long journey to get there, I was proud to be among the leaders in the challenging Ennerdale 50k race that took us through some spectacular scenery.
15. I accumulated a huge pile of medals during my year of marathons and ultras, but it was never about that.
16. All together at the start of the Race Across USA – but not everyone would be able to reach the finish line.
17. I ran with this lion for many miles, but in the end I had to leave it by the roadside for someone else to find.