10/18 Day 5 Training for the NYC Marathon
Location: Cedar Creek Bike Path, Wantgh Pkwy
What I learned on this run:
Legs: After doing 31miles in 5 runs my legs are starting to feel stronger. Getting this mileage in is very important to withstand the 26.6miles on race day!
Arms: As per Day 2 training my arms were very tension during the run and i had to give up on mile 8.
Tip: Stay Loose: Some runners get tense in their shoulders and arms when they start to get fatigued, leading to neck and back pain. To prevent tensing-up and slouching by shaking out your arms and shoulders regularly. Also, make sure you don’t ball your hands up in a tight fist — that tightness will radiate up your arms, to your shoulders and neck. I decided to shake or stretch them out every 400-800 meters. I would pick a stop on the path and once i reached that location i would shake my arms out or stretch them side ways, overhead or behind me. While sprinting, slow your pace down while simultaneously lifting the arm that is in pain. Stretch this arm over your head, holding the stretch while running and breathing evenly. If you cannot afford to slow your pace during your race, you may have to run through the pain and take care of the cramp after the race. Another good way would be to hold on to something to prevent you from tightening up your fist.
Hydration: 8oz bottle, this new edition has been working great except I might have to switch from protein to H20. I was able to hold out for water until mile 7, so I will continue to take a sip or mouthful when I am thirsty.
Food: As I mentioned before I have been following Marks Daily Apple’s Marathon training advise which advises to eat higher fat while training, usually doing a run while fasted which means low carbs or no whatsoever then this will allow you to endure the long run. During a run your fat and carb burning is working the whole time but you will get better endurance the more your fat burning is working. So during race day you need to moderate the amount of carbs you take. A gel every 20-30mins after the 1st 6miles should work.
Fat adapted: Paul Rawlinson from New Zealand who is a current Marathon Runner/Trainer and Paleo friend from the IMPG FACEBOOK forum which is a page dedicated to people who are Paleo all over the world has been helping me with my training there past 2 weeks.Here is his advise: He says inn order to find out if you are fat adapted take a jog and if you can easily hold a pace about 12min miles for 4-6 hours without bonking then you are fat adapted. As for food intake during the Marathon I know I am paleo and they will have fruits during the race but I do not want an unscheduled bowel movement during the race, once it is over then I don’t care but during it will drop my race time and I cannot afford this. Plus I personally will not feel great using those bathrooms. What if I need to run around looking for tissue, sorry but this is one thing I do not want to have to deal with it. If you want to stick paleo then Paul advises to eat some figs, apricots, banana or pineapple. Eat about half a banana every 3 miles just make sure you don’t leave eating til mile 18 and this can only be done if you are fat adapted. If you leave the food til the 18th mile you will have used up all your muscle and liver glycogen by then and the resulting insulin rush when you do take take some food on board will likely leave you lightheaded and the resulting crash will leave you devoid of anything at all.
Elevation: Different trails to get different elevations in my training. The NYC Marathon will be through 5 boroughs over bridges, thru streets and neighborhoods so I mu legs must be ready for the internals ie. up and down bridges that i will be faced with.
Running form: As I have been running I been monitoring my running form, trying to make sure it is proper other wise there would be lots of joint and muscle soreness which will prevent me from finishing the Marathon.
Tips: Bad running form can put undesirable stress on the joints and muscles and cause soreness and frustration.
Here are some tips to help you perfect your form.
- Head, good running posture starts with your head. “Look ahead and scan the horizon imagine that you’re a puppet and a string is coming out of the top of your head pulling it up”.
- Shoulders, keep your shoulders low, loose, and level they shouldn’t dip with each stride or feel tense or tight. If you do feel tension or if your shoulders creep toward your ears, let your arms hang loose at your sides and shake out the tension.
- Arms and Hands, since your hands control the tension in your upper body, don’t clench your hands in fists. Let your fingers lightly touch your palms (imagine carrying a leaf in each hand). Elbows should be bent at 90 degrees and should swing forward and back. Don’t drive your arms forward as you run, drive them backward.
- Torso, keep your back straight and upright to increase lung capacity and maintain a slight forward lean. Your upper body should be in balance with your legs and hips.
- Hips, your hips are your center of gravity. Point your hips straight ahead and if your torso is correctly aligned then your hips will follow suit.
- Legs, distance running requires a slight knee lift, a short stride, and quick leg turnover. This will create fluidity and avoid wasting energy. Your feet should land directly under hips with knee slightly flexed as the foot hits the ground. If you have proper knee lift it will feel like you are driving the knee forward and not upward. Over striding decreases speed and efficiency and puts stress on your knees, hips, and back.
- Ankles and Feet, your foot should hit the ground lightly (not slap or pound the ground) between heel and midfoot toward the outside of your foot and roll quickly forward as you push off with your big toe. The ankle will be flexed as the foot rolls forward to push off. You should feel your calf muscles propelling you forward without bobbing up and down. Make sure your foot does not roll too much during the landing and pushoff phase and puts too much stress on the foot. It can be caused by weak muscles in the lower body or stride problems.
Next I will be doing a light 4 mile run
and enjoying nature then some interval training
around the track 10x 400 meters followed by a short run
. Running on a Softer Surface like a hiking trail or high-school tracks which most are open to the public have softer surface, compared to asphalt and concrete. Most tracks are 400 meters (about 1/4 mile), so it’s easy for you monitor your distance when you’re running on it.This will help you recover faster after your long run.
This run was another learning experience, lets see what I learn next….
Next blog will cover the following: Walking breaks, should they be taken?