Eamonn Coghlan's guide to fitness
As I said in my last column, the hardest part about doing a marathon is the preparation and the hardest part about the preparation is the motivation. Now, more than ever, over the next four weeks it is important to knuckle down with the training.
In the summer season, some will have no problems and continue to follow the schedules to date. Others will slacken off and not put in the recommended distance or time to walk/jog. They'll assume that they will catch up soon enough.
Consistency is vital now in particular because, while your body has adapted to a new level of fitness these coming weeks, you'll be building up to the "long stuff" which will be the foundation to completing a successful marathon.
People under-doing the work should take note. You must get back to good quantity of mileage in your legs. But instead of jumping back into the schedule head on, gradually build up the miles before attempting the long runs/walks.
"The marathon begins at 20 miles." This is so true. Any reasonable training program will get you fit enough to go 20 miles. But those extra six miles can feel and hurt more than the first 20. For all people doing a marathon, from the elite runner at world-class level all the way down to the jogger/walker, everyone experiences the dreaded "wall" between 18 and 21 miles. This is when the body and particularly the mind begins to break down and cries out for help. There are a number of things you do in your preparation to help overcome the expected problems.
Long slow distance: Distance running/walking helps mirror the marathon itself and helps you to meet goals and finish strong. The emphasis in this, Phase 3, is to prepare you for the occasion and help eliminate the wall altogether. The accumulation of all long runs/walks you get in over the next eight weeks will provide the basis. I'd like the runners to run slow over the extended distances once a week and the walkers to go at a steady pace. The longer you go consistently over the next few weeks the more you'll teach your body and mind what it feels like to go so far.
I will introduce speed work into the programme now.
Fartlek (F) is a Swedish word for "speed play". And I simply want you to understand that I mean play with speed. Have fun with it, do not to sprint like a madman, but learn to go faster and faster gradually in a controlled and monitored way.
Ladder workout: I call this the ladder workout because it's hard to do. And if you work the ladder properly it will probably come in useful for the wall in the marathon. Run fast for five minutes, then jog/walk slow for five minutes; go fast for four minutes and then slow for four minutes; go fast for three minutes and then slow for three minutes; go fast for two minutes and then slow for two minutes; fast for one minute, then slow for one minute.
Then, do the reverse up the ladder, fast for one minute, slow for one minute; fast for two minutes, slow for two minutes; fast for three minutes, slow for three minutes; fast for four minutes, slow for four minutes; fast for five minutes, slow for five minutes; until completely warmed down. The workout is now complete.
This type of workout will get your heart beating faster and faster over longer periods, then recovering, then beating fast again and recovering and so on.
Likewise, your speed will improve, because your legs are going faster than ever before. After four weeks, you'll find that your long jogs/walks will get a lot easier. However, the real benefit is that you are constantly breaking down the body and building it up stronger. Have fun with it, preferably by running on grass or even on an athletics track.
If you cannot complete the ladder, do as much as you can. The benefit and effect is the same and eventually, you will complete it in its entirety.
Recovery: Your legs will feel sore at first. To aid recovery, ice your legs or take a cold bath after the workout. Get massages on a regular basis or use a hot tub at your local fitness centre. I always fill a two-litre plastic milk bottle with water, freeze it to a rock of ice, peel off the end and use it to rub and massage my achy legs. The store it back in the ice box.
Stretching: Stretching is vital. I can't emphasise enough that you must stretch regularly. By stretching, you will increase your flexibility and mobility. This will help prevent or aid the recovery of injuries. If you do not stretch, it is the same effect as driving a car with the brakes on.
Key muscles: Stretch the hamstrings, calf muscles, Achilles, quads and back. Just like running, the key to achieving flexibility is to stretch consistently with purpose. Not just for a minute or two once a week, but for 15 minutes a day, every day.
Water/dehydration: Now that you're upping the mileage, you must replace lost fluids by drinking plenty of water. I recommend that you get a two-litre bottle and ensure that you finish it every day. Fill it each morning and keep it in the car, office etc. and drink it until it's empty. You'll then know how much you've consumed. On your long run/walk, begin to drink water too. You'll drink during the marathon, so why not get used to drinking in training?
Tip: place bottles of water at key points on your route the morning or night before. By practising drinking water in training now will make it easier on Marathon Monday.