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.

Running Fuel

Fettuccini Alfredo with sausage. A Canadian classic. Fueling up for tomorrow's 24k training run. #running #fuel #carbs #food

A photo posted by John (@misterspalding) on Mar 22, 2015 at 4:23pm PDT

Mizuno Wave Inspire 10 Review

Generally speaking stability shoes come in quite a few varieties.  That said, I just took a pair of Mizuno Wave Inspire 10's out of the box for a quick 4k around the neighbourhood.  My first impression is that these shoes are built for comfort as well as stability control.  I wouldn't use these for speed work, but I would for a marathon.  They felt a bit heavy (despite their reputation for their lightness--they are purported to weigh 9.3 oz), which isn't a big deal since the comfort they provide more than makes up for the weight.

I ran a slow first kilometre (6:03) and followed with a faster 5-minute kilometre before settling in at a nice 5:30 pace.  This is where the Mizuno Wave Inspire 10 just blows me away: I thought I was going much slower than 5:30.  Wow.  When Runtastic advised me of my split, I almost couldn't believe how I was basically gliding along at my marathon race pace without even realizing it.

After my run, I stretched and had a nutrition shake and then took a look at the shoes.  The Mizuno Wave Inspire 10 looks and feels like a shoe for which a lot of care and inspiration went into designing.  The pairing of midnight blue and neon green trim with the silver logo looks even better in real life than it does online.  (I thought the green lace tips were a nice touch as well.)

To recap, the Mizuno Wave Inspire is a stability shoe for runners who overpronate.  It's a great training and marathon shoe, but for shorter racing distances you might want to stick to a lighter shoe.

Other reviewers will talk more technically about the foam and cushioning, so I'll stick keeping it real simple.  The Mizuno Wave Inspire 10's are a terrific running shoe.

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

Notes on doing speed work in -25 Celsius

So as week #3 of marathon training draws to a close, I can say for sure that doing at least some speed work in ultra cold temperatures is the way to go.  If I remember my biology classes correctly, most of the energy created by your muscles is, ultimately, just heat--less than 30% of the energy created is used for actual work.  Thus, the more your muscles work, the more heat you generate (a nice thing to know during a Canadian winter).
For example, on Wednesday, I slipped a pair of spikes onto my Saucony Guides and ran like a jackal on one of Saskatoon's many (and quite confusing) Crescent-shaped roads and down another street of the same name (*true) completing a 600 metre loop. Then I walked for two minutes and began the torture again.  (Another point I'm making is that even if the streets are sheeted in ice and the sidewalks alternate between clear and icy, there aren't any good reasons to ease up on training so long as you take the proper precautions.)  At any rate, the speed at which I ran was sufficient to generate more than enough heat to handle the cold--whereas running at my previous norm would be too slow to withstand temperatures colder than -15, to say nothing about -25 (never mind that the windchill was -33).

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.