Five Days to Go until the Saskatchewan Marathon

With five days until the Saskatchewan Marathon, I am ready to go... at least I think I'm ready to go. I've read that right now someone with my body weight should be consuming about 570 grams of carbs per day at this point before the race.  That amount goes up to nearly 800 grams of carbs tomorrow.
I've also eased up on the running (thanks to being sick) and am now fully recovered from the rigours of training.  When I ran 3.8k yesterday my legs felt fresh.
My plan for the next five days is pretty simple: do not get injured and do not get sick.

9 Days and Counting: Taper Time

Wow it's actually nice outside!!!! Cue the weekend blizzard... #Saskatoon #Saskatchewan

A photo posted by John (@misterspalding) on May 22, 2015 at 10:51am PDT

Now that a heatwave has blanketed Saskatchewan with early spring weather here on the cusp of June, we turn our attention to the foliage and random birdsong out the window.  Yes, marathon season is here!

So I missed a good week of running recently thanks to catching the flu.  I missed my 36k long run, but given that I've already done a 32k run and a handful of 24 and 26k runs, I should be fine even if I am convinced that my fitness level sucks right now.

Now I get to taper.  My next run is likely a 3.5k tomorrow, followed by 5-6k on Monday and a light run on Wednesday.

For today, though, I get to sip my 7-11 coffee and smell the lilacs.

Beef Research Station? ... cancelled 2015 Saskatoon Police Marathon and dirt roads

So I'm running along a dirt road here in good old #Saskatoon and what do I come across? A "beef research station". University of #Saskatchewan #beef #strange

A photo posted by John (@misterspalding) on Apr 29, 2015 at 2:43pm PDT

For the longest time I've wanted to explore a stretch of dirt road off Attridge Drive here in Saskatoon, but for whatever reason just haven't gotten around to it... until recently.  There is something nice and different about reducing the pounding of the long by sticking to a dirt road.
This kilometre-long path has the occasional stretch of hardened bicycle-dug rivets that seem to disappear just at the point where they become annoying.  And that's the thing about dirt roads, they're unpredictable with all the sharp rocks and stones that you come upon.
The path continues into Sutherland "Beach" (this is Saskatchewan, remember that) and down through a grove of trees onto the asphalt-paved Meewasin Trail.
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Today emails went out to those of us who have signed up for the 2015 Saskatchewan Marathon.  I started to feel that familiar nervous feeling I get when I realize I'm going to be racing.  Although the term racing is a funny one... I mean really, what are we racing against?

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The 2015 Saskatoon Police Half Marathon was cancelled due to inclement weather (i.e. heavy snowfall).  It really was the perfect storm as we had been experiencing Spring weather for quite a bit of time--to then have a half marathon wiped out all of a sudden because of something like that really sucks.  I did not register for this year's race (though I was definitely looking forward to being a spectator), and it's a good thing because not only was the race not postponed, but no refunds were issued either.  My position remains that races should be postponed, not cancelled.

Running 32k for the first time

So 1.5 months until the #marathon !!! #Saskatoon #Saskatchewan #running #races #Canada

A photo posted by John (@misterspalding) on Apr 15, 2015 at 3:26pm PDT

You only 32k/20m for the first time once.  With the 2015 Saskatchewan Marathon rapidly approaching, I'm deep into my training on the winding path of the Meewasin Trail here in Saskatoon, Saskatchewan.  My runs have been between 3.5 and 26k thus far, but yesterday was a milestone: 32k.  I'm not sure what sounds more impressive, 32 kilometres or 20 miles.  They are roughly the same distance, and yet the numeric sting of 32 or the impressive heft of the word "mile" add a certain undefinable quality to each.

In preparation for my long run I "carbed up" for two days ensuring that more than my usual < 300 grams of carbohydrates.  I ate things like fettuccine alfredo and other carb-heavy foods, while also drinking gatorade and eating fruit.  My secret vice, Doritos, contributed sodium--but otherwise, their importance is debatable.

Before taking off to run, I drank about 500ml of gatorade, consumed one organic banana and one PowerBar gel pack.  During the run I had one bottle of Gu brew, two Gu gels, and about 750ml of water, along with a bag of skittles (mostly near the end).


Part One: The first 10k.

I set out running on the sidewalk in my neighbourhood until I reached the first asphalt trail (exactly 1km).  It was a slightly chilly 10c, but I felt quite comfortable in my long sleeve tech shirt (from a 5k race I did in 2013) and Under Armour running pants.  As I made it past the first kilometre it occurred to me that I had 31 left to go.  I wasn't intimidated by the challenge, but I wasn't totally comfortable with it either.  For most first time runners the 32K is the apex of their training, whereas for me it is the first of several 30K+ runs.
Then I yawned around the 2k point.  Realizing that my muscles needed more oxygen, I took deeper breaths.  I averaged a 6:14/k pace over the first 3k, but from 4 to 10 I ran about 6:00/k.
My first stop came at 3.5k when I crossed a heavily travelled street.  After that I ran through University of Saskatchewan and onto the Meewasin Trail.  As I reached the 10k point, I felt great.  I drank a bit of my Gu Brew and had a Gu gel.

Part Two: The next 16k.

I accidentally "ended my run" according to Runtastic, and was forced to begin a new run.  No big deal.  Strangely enough, though, I wasn't particularly aware of the fact that my pace really picked. But no big deal, right?
As I wound along the South Saskatchewan River, I saw other runners.  Some, I noted, ran on the grass alongside the trail, while others ran on the trail itself as I did.

You don't really notice the accumulation of tightness or pounding your body takes until it sends you a few warning signs.  But by the time you hamstrings, let's say, begin to start hurting, there isn't too much you can do about it.

Part Three: The finish

What I found most challenging was how sensitive my legs became after the 24k point.  It really got to the point where I had trouble tolerating running on the asphalt of the trail.  Otherwise, though, it wasn't until about 30k that my heart rate began to rise to a level higher than it ought to be given the effort.

Pools

After months and months of bone-chilling cold, Saskatoon is starting to thaw... and that means pools of water are forming on sidewalks, freezing to long dark blocks of ice, and thawing again.  On some stretches of the Meewasin trail off Spadina Crescent running is literally impossible without spikes, and even then it is hazardous.
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In other news, thanks to Voltaren (topical pain relieving gel), my calf cramping issues are subsiding.  But still, I think the key to preventing future soleus muscle injuries will be rely on how much I strengthen that muscle.
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The Saskatchewan Marathon is just 81 days away.

Marathon training diary

One of the things that happens when you train is that you get a little hurt.  A few weeks ago I began my Monday long run as usual, and after about 10 minutes I noticed that "flat tire" feeling one gets when--as Dr. Google would later diagnose--the soleus muscle gets strained.  The soleus muscle is one of two calf muscles, but unlike its bulbous brother (the gastroc), this thin and relatively sinewy muscle resides in the lower leg.  The soleus is a fast twitch muscle, which means that it sees most of its action when you do speed or hill work.  If you neglect to stretch and/or use this muscle you could well experience what I went through.

The sensation was as if my right lower leg has turned to stone.  The pain stayed with me as I continued running--one problem with running in extreme cold is that stopping is usually a very bad idea--and the pain eased a bit.  I pressed on with training for another two weeks until the pain was too debilitating to continue.  I haven't run in days (this problem can sideline you for days or weeks).

And so I've been soaking my legs in hot water, taking ibuprofen with muscle relaxer and stretching.  I've also stopped my protein and creatine supplements and eschewed my attempt to get more "cut".  It seems ludicrous now that I ever contemplated gaining weight while training for a marathon.  I have, as a result, lost 4 pounds this week.

My next run is scheduled for Monday.  I intend to do a graded (run/walk) return.  Let's see how that goes!

At some point even winter must end.

A photo posted by John (@misterspalding) on Feb 26, 2015 at 10:24am PST

Running toward the sunset

Running into the sunset. #saskatchewan

A photo posted by John (@misterspalding) on Feb 4, 2015 at 5:28pm PST

The above photo was take a few days ago during a 14k run.

The calm before the training storm

Training begins the week after next.  Right now my runs are typical and non-taxing.  I’ve already begun doing some intensive core work, and I’m starting to see the results.  Believe it or not, I dropped 11 seconds from my typical kilometre pace.  I ran an easy 6 minute pace and mostly depleted my glycogen stores (which weren’t very full given that I depleted them in 10k).  The fact that I attained this pace (and so consistently) while wearing spikes, and running on a mixture of pavement and snow suggests that a) my fueling strategy (banana) is working and that b) the core work is keeping me in good running form throughout.  Bottom line: I’m running more efficiently… and training really hasn’t “begun” yet.  I will say that it’s definitely a nice thing not to have to bundle up as much as I had been when I was running in -30.  Was I faster in lighter clothing? We’ll see.

I ran through Forest Grove to the Meewasin Trail (roughly 4-4.5k to the trail) and ran north along the trail for another 500 metres before turning back and heading home.  The weather was just too good (0 celsius).

I targeted my transverse abdominis muscle when I did my post run workout.  I did this because of two things: 1) I need to increase the stability of my pelvis so that my leg-length difference (3-4mm) doesn’t lead to any pelvic twisting. [Not sure I explained that right]. 2) I’ve heard (can’t remember where) that a stronger transverse abdominis muscle leads to greater speed.

That’s the news.  I’m on pace for 25-ish kilometres this week--that’s not much at all, but it ought to keep me in reasonable shape up until actual training begins.