I now feel confident that I've built a base of cardiovascular fitness that can allow me, as long as I don't get injured, to build up fast over the next 9 months to get ready for the Marathon des Sables in April 2012.
Much as I would have liked to have started seriously at a far earlier time (back in 2009, when I joined the Wait-list) it needs to be recognised that training for an event such as the Marathon des Sables can lead to burn-out, if not injury, well before the event itself. And not just on a physical level but mentally too.
Some would argue that 9 months (OK: 15 months if you include the light work I've done over the last 6 months) of hard training for this event isn't enough and I'd agree for someone who has literally done nothing most of their lives. Fortunately I come from a background of having put myself through some hard training (albeit some years ago now) so my body will recall and accept some of the upcoming training as "the norm". The old saying is true that events such as this become predominantly a mental battle over a body that starts giving up.
What's critical for the Marathon des Sables is recovery from each session and reaching a point where the body will accept getting up the next day and doing it again . . . and again . . . and again.
That will require consecutive day training as well as some big mileages.
My plan for the next 9 months in training for the Marathon des Sables is as follows:
- keep to no more than a 10% increase in the weekly total mileage
This is the standard approach for any training programme: numerous studies prove that any greater increase very quickly leads to breakdowns and injury.
- until the last couple of months (January/February 2012) not having more than 3-4 run or run/walk sessions per week
For similar injury-prevention reasons and to ensure a peak of fitness at the right time. The Marathon des Sables is not just about putting one foot in front of the other for 150 miles (there's the other test of carrying heavy kit) and the event does not permit advance kit drops, which would be difficult anyway as no-one knows the route of the course until the day before it starts! Upper body fitness sessions shouldn't be underestimated and will need attention too so the body is prepared for carrying up to 15kg in weight for 7 days. A couple of sessions a week of weights and core stability work will be needed in addition to the run/walk sessions.
- get used to an increasing weight in the rucksack over the coming months
I'll have to get used to this at some point and personally I think the earlier the better. Carrying extra weight does though change foot-strike in both the running and walking phase of the gait cycle so care needs to be taken not to take on too much too soon and end up with an injury. I'm aiming to leave the UK with a maximum rucksack weight of 10kg before adding the water, distress flare and cooking fuel that I'll collect in Morocco.
- a 3 week/1 week cycle
In other words, build up the longest run and total weekly mileage progressively over a 3 week period with the fourth week being a "do as I please" week to ensure optimal recovery for the next 3 week/1 week cycle. 9 months is a long training period so hammering it week in and week out won't work.
- weights and core stability session
As I mention above a couple of these sessions a week will be needed to help delay the inevitable body breakdown.
Thursday 30 June 2011
Saturday 25 June 2011
A milestone! Durham Dales Challenge
Distance: 16 miles (event: Durham Dales Challenge)
Ascent: 1580 ft
Rucksack weight: 2-3kg
Calories burnt: 2794
Time: 3h28m
Since the last update I've had one week off from running, but otherwise I've stuck to the plan: no more than 3 runs a week (and many weeks I've just been out twice, such as this week) and not more than a 10% increase in the weekly mileage.
A couple of weeks ago was the highest weekly mileage at a modest 21.25 miles which included a 13.25 mile run (2h18m) with over 1200 foot of ascent. Unfortunately that run gave me a painful reminder of something I suffered with many years ago when I last went running a few hours: severe nipple abrasion and bleeding! Sufferers will know how painful that is when you're showering down afterwards.
In time for today's run I bought and tried out this American product called NipGuards and I had no problems at all.
For today's run I thought I'd give the Durham Dales Challenge a go.
This is an annual event organised under the Long Distance Walker's Association rules.
The LDWA's events aren't open to runners unless the event is a "Challenge" event. I've read elsewhere that, as these are predominantly off-road events in the hills and dales, they're great training events for the build-up to the Marathon des Sables.
Right up to the starting gun I was fiddling with what kit to carry and ended up running with about 2-3kgs in my rucksack. Yesterday I bought a 4 litre chest pouch to attach to the front of my OMM32 litre rucksack to store a map and food on-the-go. This is something I've read elsewhere as being recommended for the MdS to prevent having to stop too often to get the map/compass/food etc. out.
The chest pouch didn't work for me. After a couple of miles of today's event I found my upper body struggling to dissipate the heat I was generating: it felt like there was no airflow around my back (obviously, with a rucksack on) but also none around my chest. I detached the chest pouch and haven't worn it since. That was an experiment worth trying as I wouldn't want to find this out on the MdS itself.
From the off it took a lot of willpower to reign in a natural desire to want to run the whole thing along with all the other runners so I had to remind myself I'm training for different purposes. Once I settled into a run/walk rhythm I began passing those who'd raced off ahead at the start. The last few miles saw me start to struggle on an increasingly warm day and what felt like an increasingly heavy rucksack; muscle cramps came on as I tried getting my tired legs over yet another stile and my shoulder muscles ached.
I felt quite pleased with today's 16 mile effort with a rucksack and the leg cramping is simply a case of getting the leg muscles stronger and getting the electrolyte balance right in my water intake. Dealing with aching shoulder and neck muscles is a simple case of getting used to wearing an increasingly weighted rucksack. Today's effort meant I felt pleasantly shattered for the rest of the day.
By the winter my body needs to be used to going out for a 20-plus mile run every week. That's quite a jump to go from running 18-20 miles in total each week, as I have done the last couple of weeks, to running that distance in one go on a weekly basis!
Unfortunately though my calves and Achilles still aren't fully performing: while I can get out and keep on my feet for a few hours I finish sore and I know an irreparable injury will come up soon if I'm not careful.
I've been given a recommendation for a sports masseur (i.e., the painful sort, not the wishy-washy-plinky-plonky-soft-music-to-fall-asleep-to sort!), so that's my next stop!
Ascent: 1580 ft
Rucksack weight: 2-3kg
Calories burnt: 2794
Time: 3h28m
Since the last update I've had one week off from running, but otherwise I've stuck to the plan: no more than 3 runs a week (and many weeks I've just been out twice, such as this week) and not more than a 10% increase in the weekly mileage.
Each person will react differently but I do know from previous marathon training that my body starts breaking down after about 3 months on 4-5 runs a week. Hence my intention is to keep the frequency of weekly outings low but keep increasing the distance of the longer run: I have to ensure injuries are kept at bay over the next 9 months or so.
A couple of weeks ago was the highest weekly mileage at a modest 21.25 miles which included a 13.25 mile run (2h18m) with over 1200 foot of ascent. Unfortunately that run gave me a painful reminder of something I suffered with many years ago when I last went running a few hours: severe nipple abrasion and bleeding! Sufferers will know how painful that is when you're showering down afterwards.
In time for today's run I bought and tried out this American product called NipGuards and I had no problems at all.
For today's run I thought I'd give the Durham Dales Challenge a go.
This is an annual event organised under the Long Distance Walker's Association rules.
The LDWA's events aren't open to runners unless the event is a "Challenge" event. I've read elsewhere that, as these are predominantly off-road events in the hills and dales, they're great training events for the build-up to the Marathon des Sables.
Right up to the starting gun I was fiddling with what kit to carry and ended up running with about 2-3kgs in my rucksack. Yesterday I bought a 4 litre chest pouch to attach to the front of my OMM32 litre rucksack to store a map and food on-the-go. This is something I've read elsewhere as being recommended for the MdS to prevent having to stop too often to get the map/compass/food etc. out.
The chest pouch didn't work for me. After a couple of miles of today's event I found my upper body struggling to dissipate the heat I was generating: it felt like there was no airflow around my back (obviously, with a rucksack on) but also none around my chest. I detached the chest pouch and haven't worn it since. That was an experiment worth trying as I wouldn't want to find this out on the MdS itself.
From the off it took a lot of willpower to reign in a natural desire to want to run the whole thing along with all the other runners so I had to remind myself I'm training for different purposes. Once I settled into a run/walk rhythm I began passing those who'd raced off ahead at the start. The last few miles saw me start to struggle on an increasingly warm day and what felt like an increasingly heavy rucksack; muscle cramps came on as I tried getting my tired legs over yet another stile and my shoulder muscles ached.
I felt quite pleased with today's 16 mile effort with a rucksack and the leg cramping is simply a case of getting the leg muscles stronger and getting the electrolyte balance right in my water intake. Dealing with aching shoulder and neck muscles is a simple case of getting used to wearing an increasingly weighted rucksack. Today's effort meant I felt pleasantly shattered for the rest of the day.
By the winter my body needs to be used to going out for a 20-plus mile run every week. That's quite a jump to go from running 18-20 miles in total each week, as I have done the last couple of weeks, to running that distance in one go on a weekly basis!
Unfortunately though my calves and Achilles still aren't fully performing: while I can get out and keep on my feet for a few hours I finish sore and I know an irreparable injury will come up soon if I'm not careful.
I've been given a recommendation for a sports masseur (i.e., the painful sort, not the wishy-washy-plinky-plonky-soft-music-to-fall-asleep-to sort!), so that's my next stop!
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