Why I’ll run this marathon in shoes

The footwear choice for my upcoming marathon has been a decision I have thought about throughout this marathon preparation. Should I run this marathon in shoes or sandals?

Gladsoles sandals have been my number one footwear choice for the past 18 months, I do probably 60% of my running in them. I have completed a marathon in them before albeit the Beach to Brother trail marathon. They are a great sandal to run in. I completed my recent half marathon in these sandals in a new personal best time. I haven’t run a road marathon in these sandals yet though. My most recent road marathon was Seoul marathon last year which I ran in shoes, in particular the Salming Race 3.

While I do a lot of running in sandals, when I run long in them they are harder on my lower legs and feet. Naturally with less or zero cushioning they slightly tougher on the body. While this feeling is minimised by running a lot in sandals there is still a factor in the legs getting conditioned to running for long periods without cushioning.

Running in sandals has helped me be a better runner, my legs and feet are stronger and my technique is better. I have changed my foot strike from a heel striking runner to a forefoot runner. However when I run longer distances my form deteriorates as I fatigue. During my recent half marathon my form gradually deteriorated over the last 5km as I became fatigued.

For this reason I have chosen to run my marathon in three weeks time in shoes. Whilst I can run just as fast in sandals as shoes, when I fatigue in the final third of the marathon I don’t believe I can manage a running form that will allow me to run my best race in sandals yet. This is a weakness in the runner not the sandal, in time I will develop the strength needed to complete a marathon in sandals

The Salming Race 5 is the latest edition of racing flats from Salming and these will be my marathon race day shoes. They are fast, flexible and responsive. They are slightly narrower then the previous edition I wore in Seoul, which I would rather was not be the case but this is a small negative. The racing flat with only a small amount of cushioning will compensate for my drop off running form when I fatigue and allow me to run longer at my goal pace then the sandals on a road surface.

This is somewhat disappointing as it indicates that my barefoot running technique has still not developed to a point where I can run a road marathon and remain running with sound technique. I would prefer to run this marathon in sandals, however I am mindful that I want to run my best race and my weakness when fatigued will be better suited in shoes. I will continue to work hard on improving my foot and lower leg strength that will help me achieve this possibly for my next marathon, but this time it’ll be shoes in the marathon.

 

Marathon Training – Week 12

A disappointing week of marathon training this week. After putting together a few very solid weeks I started the week motivated to continue in this fashion but the week went south fairly quickly. This week I only managed to run three sessions and took four unplanned days off in a row during the week for a couple of reasons.

Monday started as planned with an aerobic run of about 40 min. Tuesday, completed my planned tempo session with 3 x 3km with 3 min recovery between each tempo effort. I averaged 4:15 min/km for this set including the recovery and the session went as planned. Wednesday morning I felt very tired and fatigued for some reason and with a wet morning decided to move my rest day forward. Thursday I was ready to run however there was torrential rain and I decided against it. I don’t mind running in rain however this was extremely heavy rain and not the weather to run an interval session in. On both Friday and Saturday I woke with illness and a slight gastro bug and decided not to run. Saturday I probably could have run but decided not to and save myself for the long run on Sunday.

My Sunday long was a planned 3 x 14km race pace effort with a 30 min rest between. It’s a session I like to do for my confidence and building mental capacity before a marathon. I was still not feeling 100% and decided against completing this session as planned. I decided on a 1 hour 45 min aerobic run followed by a race pace 60 min to finish the session. I was able to complete this session and felt really good for most of the final hour run. Part 1 of this long run was 22km followed by 13km at an average pace of 4:01 min/km or a bit faster then my marathon goal pace.

Overall not the week I wanted, short on both time and distance running for 54km. But it is what it is and we move on to next week

Monday – Aerobic (45-60 min)

Tuesday – Intervals (8 x 3 min at 3:30-3:35 min/km with 1 min recovery)

Wednesday – Aerobic (45-60 min)

Thursday – Rest

Friday – Long Run (5 x 5km at 4:05 – 4:10 min/km with 1km recovery)

Saturday – Aerobic (45-60 min)

Sunday -Tempo (4 x 3km with 2 min recovery)

 

Hopefully back to another solid week of training. Moving my missed interval session nearer to the front of the week and will probably delay my taper by a few days to fit in another last session, either tempo or interval in week 13. This week I am planning another marathon specific long run with 5 x 5km efforts at race pace or very close to it with a one kilometre jog recovery between. This will give me  30-32km session that will be my last long run before the  Canberra marathon.

While I missed a few training runs this week I didn’t dent my confidence. The soon part of my long felt quite good and this was pleasing as we are getting close to the race now.

Hope your training is progressing well.

Run well

 

My new Salming Race 5’s. These will be my marathon shoes, i’ll pot later in the week why.

 

Marathon Training – Week 11

Ten weeks of marathon training down, for weeks to go till Canberra marathon. This training cycle has gone quite quickly and in the recent weeks it has started to come together and I feel like I am getting ready to run a good marathon.

This week I gave myself a couple of days to recover from Port Macquarie Half Marathon last Sunday. This result has given me confidence that my running is on track and the motivation to push hard over the last few weeks of hard training till the marathon. Monday I felt sore in the legs and my recovery run was only 6km and fairly painful. Tuesday was a planned rest day and this was well timed as the legs were still pretty sore.

Wednesday the legs were still sore but I decided to push on with my planned hill session. Hills felt quite good once I got started and I managed to complete this session relatively comfortably.  Thursday was a flat 10km aerobic run. Legs were starting to feel better by this stage of the week. Friday was my long run day this week and I felt really good for the majority of the 2 hours 40 min I ran covering just under 33km in this session. Saturday was another aerobic run of 7km on fatigued legs from the previous days run.

Sunday I attempted a tough interval session. Goal of this session is to increase my overall speed while in a fatigued state. After a warm up I ran a 10km comprising of 4 x 2km at half marathon pace (3:45-3:50 min/km) followed by 500m hard (3:20-3:30 min/km) after each 2km. Tough part of this run is to go back to half marathon pace after a hard 500m and  recover from the effort at a high cruising speed. For the most part I was happy with this run but it certainly hurt and made me work hard.

Overall 78.5km run for the week another consistent strong week.

This week I am planning another strong week. Hoping to get my mileage up towards 90km which is about my limit currently with my work, family and study schedule.

Monday – Aerobic (45-60 min)

Tuesday – Tempo (3 x 3km at 4:00- 4:05min/km with 3 min float)

Wednesday – Aerobic (45-60 min)

Thursday – Intervals (8 x 3 min at 3:34-3:45 min/km 90 sec rest)

Friday – Aerobic ( 45-60 min)

Saturday – Rest

Sunday – Marathon specific long run (3 x 14km at goal race pace with 30 min rest)

This week there are three significant sessions to begin to peak my training towards the marathon. Hills have been replaced by tempo for the remainder of the preparation. Strength work is now completed and it’s time to  peak my speed and endurance for the marathon.

Tempo session on Tuesday is relatively straight forward with three tempo efforts to work on my marathon cruising speed. This pace should feel relatively comfortable in my current condition.

Intervals on Thursday is another key session to build speed. Keeping these efforts relatively long and more specific with marathon training. 3 min at good pace with a rest of 90 sec to lower my heart rate and get me ready for the next. Eight of these efforts will be a challenge but one I should be able to handle.

A session I like to do three weeks from a goal marathon is this 3 x 14km with 30 min rest between at goal race pace. I haven’t decided what goal race pace is yet but it will be 4:10 min/km or slightly lower. Aiming to beat my marathon best of 2 hours 57 min. This session is hard, very hard but when I nailed this session three week before Seoul marathon I knew I was going to run my best race. This session is as much about building speed and endurance as it is about building confidence. This is a session I am already anxious about running next week.

Looking forward to another good training week.

Run well.

 

 

Marathon Training – Week 10

This weeks training culminated in the Port Macquarie Half Marathon where I ran a new personal best for this distance. One of the pleasing aspects of this is it came at the end of a relatively large week of marathon training.

Overall 77km ran this week including the half marathon to finish the week. Monday I completed an aerobic 13km. Tuesday my usual hill session of 9km, Wednesday another aerobic run of 8km and Thursday intervals which were 10 x 2 min with 1 min rest. I ran these efforts without looking at the pace on the watch and these efforts were comfortably hard between 3:30-3:40 min/km. Friday was rest day and Saturday I ran an aerobic 14km before racing on Sunday.

This week I am giving myself a little bit of time to recover from the race before getting straight back into training. No time to rest as the next three weeks are key endurance and speed building for Canberra Marathon on April 15th. A successful half marathon result during a training block has given me a lot of confidence that I can keep working hard over the next few weeks and run a good marathon.

Monday – Aerobic recovery run (30-40 min)

Tuesday – Rest

Wednesday – Hills ( 60 min)

Thursday – Aerobic (45-60 min)

Friday – Long Run – Aerobic ( 2 hours 40 min)

Saturday – Aerobic – (45 min)

Sunday – Intervals (2km half marathon pace – 500m hard x 4 with warm up and cool down)

Trying a new interval session this Sunday. Over a 10km course doing 2km at my half marathon pace 3:45-3:50min/km and then hitting 500m hard (approx 3:20-3:30min/km). And doing four efforts of these over the 10km. This will be a really tough session but if I can hit these efforts for 10km will give me a real confidence boost. may also still be somewhat tired from Fridays long run so looking forward to seeing how this session goes.

Next three weeks are key marathon specific weeks. Over the next few weeks I am going to throw some marathon specific training into my sessions. Next week I aim to drop hill repeats and transition to some harder tempo runs over a flat course. I feel strong now, time to take some time to work on marathon specific speed.

Let me know if you have any queries or concerns.

Run well

 

Marathon Training – Week 8

Another good week of marathon training. The run is going well with six runs this week and just over 80km covered. Unfortunately the swim and bike components have not gone well and today I have made the decision to not progress with training for the Ironman 70.3 in May. Whilst I am disappointed I haven’t been able to put it together and get my triathlon training on track it gives me time to focus purely on running a good marathon in Canberra. I may revisit my triathlon goals at a time in the near future when a marathon isn’t in the midst and requiring my focus.

Running this week started on Tuesday with my usual hill session. Hills went well and half way through this preparation I can feel the strength needed for a good marathon returning nicely. Wednesday was a 10km aerobic run that helped the legs recover and be ready for intervals on Thursday. I had a real purpose with intervals this week of 20 x 1 min with 1 min rest to keep every interval under 3:30 min/km. I failed on two of these intervals and stupidly one of them was the first, the other was the last which I can cop because I was spent after this session. All the other intervals were run between 3:20 and 3:30 min/km.

Friday was another aerobic run, this time only 7km. I knew I had a tough long run planned so ticking the legs over was the purpose of this run. Long run on Saturday had a purpose of 5km aerobic then 5km at my threshold pace of 4:10 min/km x 3. Meaning every 45 min contained a 5km effort with a 3km warm down afterwards to give me 2 hours 30 min overall. Really happy with this run, the efforts felt hard, particularly the 3rd but I was able to hold the pace and finish the session feeling confident. I rounded out the week with an 11km aerobic run on Sunday over grass. The grass was nice on the legs and a good way to finish my biggest week of the year so far.

Getting through my three key runs every week is a goal for every preparation of mine. I continue to believe that developing speed, strength and endurance is the best way to run best on race day. This week i was happy with all three of my key sessions and how my running has progressed in the seven weeks of this marathon preparation so far.

Week 8

With triathlon off my mind it’s now purely focussing on running and this marathon. Working hard over the next 5-6 weeks before tearing for the race.

Monday – Aerobic – 1 Hour

Tuesday – Hills – 1 Hour

Wednesday – Aerobic – 1 Hour

Thursday – Rest Day

Friday – Long Run – 2 Hours 40 min (Aerobic)

Saturday – Aerobic – 45-60 min

Sunday – Intervals – 14 x 2 min with 1 min recovery

 

I have also decided to compete in the Port Macquarie Running Festival half marathon, March 11th, just two weeks away. Looking forward to a solid week of training before a race that will test my fitness. Aim of this race will be to stick to a consistent pace, quicker than marathon pace and try and hold this pace of the duration. There will be no taper for this race, it will be a good test of my current fitness deep into marathon training.

I’ll also run this race in Gladsoles sandals, most likely the trail 8mm model. Looking forward to testing my speed over 21.1km in sandals. I haven’t raced a pure half marathon for a while and I haven’t decided yet whether Canberra marathon will be in sandals or shoes. This half may make the decision for me.

Looking forward to another week of marathon training. Feeling like my fitness is coming together.

Run well.

 

Marathon Training – Week 7

Week 6 of marathon training was a disjointed week and the schedule changed from what was planned. Travelling for work early in the week left me fatigued mid week and I had to reassess the plan as the week unfolded.

Running went to plan while I travelled for work with runs in Penrith in Sydney. Aerobic on Monday and intervals on Tuesday were run to plan. After a few weeks of longer (3 min) intervals I enjoyed the shorter intervals at 1 min and had fun with this session. Albeit I ran it mostly in an industrial area as I wasn’t sure of where I was running.

Took a rest day on Wednesday as I was feeling fatigued instead of cycling. Thursday with my long run planned I woke up early with a bad headache and it was very hot and humid. Didn’t have a long effort in me this day so I took another unscheduled rest day.

From here I changed the schedule up so i can fit in my hills and long run into the week. Friday I ran hills over my usual terrain. Still hot and humid this was an uncomfortable run. Saturday I ran a short aerobic run followed by 2 hour long run on Sunday before I went to work. Normally I don’t run long runs before work but needed to get this one in. Overall this meant my running went quite good for the week but no cycling or swimming this week.

Sometimes you do have to change the plan when things don’t go to plan and taking the two rest days meant the quality of my runs was better later in the week.

Week 7 now and after this week we are half way through the scheduled plan. Starting to feel like my running is coming together. The triathlon side of things isn’t going to plan this week and I may reassess and abandon plans for the Ironman 70.3 race, will decide this in the next week or so whether to continue or whether to just focus on the marathon only.

Week 7

Monday – Rest

Tuesday – Run – Hills – 1 hour ( 3 x 2km repeats)

Wednesday – Bike – Aerobic 1 hour

Thursday – Run – Intervals 1 hour ( 20 x 1 min with 1 min rest)

Friday – Bike – Aerobic 1 hour

Saturday – Run – Long Run 2 hour 30 min (Including 3 x 5km at 4:20 min/km threshold)

Sunday – Run – Aerobic 45min – 1 hour

During Thursday’s interval session I am increasing the rest component from the previous week. Aim of this session is to run each effort below 3:30 min/km with increasing the rest to assist I am able to give my best effort every interval.

Long run on Saturday needs to hit 2 hour 30 min. Within each of the first three 45 min periods I will run 5km at my threshold pace. Will try and keep this run over a relatively flat terrain.

Looking forward to another strong week of building towards the Canberra Marathon. Feeling like my training is heading in the right direction currently and want to keep this feeling. Feeling ready to run when you step on the start line is a big advantage for later when the race becomes a mental battle.

Train well, run well.

reach out if you have any questions or concerns about your running.

Photos from week 6 of marathon training

 

Marathon Training – Week 6

Another marathon training week passed and one where I gained a lot of confidence in my running currently.

Four runs this week and two cycles. Didn’t swim this week as I just didn’t have the motivation to get to the pool on Wednesday so cycled instead. Planned to swim in Friday although motivation didn’t return and I took a rest day. This gives me doubts about whether Ironman 70.3 is a good idea as the swimming is certainly dragging to this point.

Running is going well though, my hill session on Tuesday felt great. I added a third repeat of my 2km Hill which I train on. The third was my 50th repeat on this hill over the past 12 months.

Intervals on Thursday was another strong session. 8 x 3 min at 3:30min/km with 1 min rest. Struggled to hit a couple of my splits but felt mostly good throughout.

Long run on Saturday was my best session and the one that gives confidence moving forward. 2 Hours 20 min with 2 x 12km at 3 hour marathon pace. Felt my pacing was good for both efforts. Ran into some hills in the last 3km of the second effort close to home which slowed me down although my effort didn’t change through this period.

Running a strong long run capped off a good week. Cycled twice for an hour each time, Sunday the legs felt average so I dropped the Sunday ride back from 1:30 to 1 hour.

This week I am away for work for a couple of days so will run early in the week and may not swim again. Trying to increase my run mileage over the next 2-3 weeks so a little less cycling too.

Monday – Run – Aerobic (1 hour 15min)

Tuesday – Run – Intervals (20 x 1 min 30 sec rest)

Wednesday – Cycle – Aerobic (1 hour)

Thursday – Run – Aerobic Long Run (2 hour 30 min Last 10km at 4:20min/km)

Friday – Rest or swim (30min)

Saturday – Cycle – Aerobic (1 hour)

Sunday – Run – Hills (1 Hour 15 min)

Looking forward to this week. Main highlights are continuing to increase my long run time and also increasing the time of my aerobic run and hill sessions. Overall trying to increase my mileage.

The end of this week will mark half way to my fitness building stage of the marathon preparation. Building endurance will stop after week 9 and then the focus becomes maintaining endurance and increasing speed through tempo and interval sessions.

Run well this week.

Reach out if you have any feedback or questions.

Marathon Training – Week 5

A solid week of marathon training this week, being able to hit each of my sessions as planned. Running consisted of my three key sessions being hills, intervals and the long run. Feel the regularity of completing these sessions has kept me in good shape moving forward toward the next stage of my training.

The triathlon segment of my training isn’t quite going as well as planned. I am struggling with the swimming component and motivating myself to regularly swim. The cycle is going better, however I think I need more time on the bike but don’t want to sacrifice running time with a marathon now nine weeks away. My main goal is to run a good race in Canberra and then do my best in the Ironman 70.3.

This week I have decided to focus a bit more on the run with four run sessions, two bike and just one swim.

Monday – Run – Aerobic 1 hour

Tuesday – Run – Hills 1 hour

Wednesday – Swim – 40 mins

Thursday – Run – Intervals (8 x 3 min         – 1 min recovery)

Friday – Bike – Aerobic – 1 hour

Saturday – Run – Long Run (2:20 including 2 x 12 km at goal race pace)

Sunday – Bike – Aerobic – 1 hour 30 min

Looking to push the run along a bit this week, particularly the long run with a more marathon specific session. 2 x 12km at race pace while still completing the duration of the long run will be a good test of exactly where my running is currently. With less mileage this marathon preparation while incorporating cycling and swimming it’s a risk that this effects the marathon preparation. This run is about trying to see how I shape up as we get close to the middle of the marathon training phase. Currently I am a third of the way through the 12 weeks marathon phase before a 10-14 day taper.

Another decision I will make closer to the marathon is whether to run in shoes or sandals. Most of my training is being completed in sandals, however I haven’t run a road marathon in sandals yet. I need to be comfortable to run the marathon as fast in sandals as shoes. If I can tick that box then I’ll happily run in sandals.

Looking forward to another strong training week and finding out exactly where my run fitness is currently.

Hope your training is also going well. Reach out if you have any questions.

Run well.

Marathon Training – Week 4

After three weeks of marathon training aiming towards Canberra Marathon in April I’m starting to feel good about my progress. As I’ve documented in previous posts I’m incorporating triathlon training into the program aimed at Ironman Australia 70.3 in May three weeks after Canberra.

This week I started with a sore foot and decided to take a couple of days off on Monday and Tuesday to rest it. This did the trick and the foot was fine from these two rest days. Wednesday I returned to my normal hill repeat location for strength building hill repeats. Thursday I made a rookie mistake and forgot that I’d planned swimming and went cycling. With a public holiday on Friday and the pool not open to 9am on weekends I wasn’t able to get a swim in this week. On my weekends with my family I like to get my training completed early so we can spend the rest of the day together. Friday running was intervals and 8 x 3 min at 3:30 min/km felt good, tough during the last couple of efforts but mostly a good, confidence building run.

The weekend I was up early on both days for 2 hours on the bike on Saturday and a 2 hour long run on Sunday. Felt a bit sore in my calves on Sunday so I decided to not run my long run at goal pace and keep it aerobic to get through the time required. I will schedule this again next week and see how the week plans out, if I’m feeling good will run at goal pace but otherwise keep it aerobic. Each of these sessions went well and I go into week 4 with a confidence that I’m ready for what is ahead. Really happy with my run at the moment, bike is feeling good also and behind schedule in the pool for obvious reasons.

Important to be able to change the plan if things don’t go to plan. After feeling a bit sore after my Friday intervals in my calves they felt worse after Saturdays bike. Changing the plan from a goal pace long run to an aerobic long run allowed me to get through the time and build endurance rather then cut the run short due to soreness and miss valuable time building endurance.

Weather has been hot and extremely humid for most of the week and training in these conditions has been tough. Hopefully a bit of respite from the heat this week.

Week 4

Monday – Rest

Tuesday – Running – Hills (1 Hour)

Wednesday – Swim – Aerobic (40 min)

Thursday – Bike – Aerobic (1 Hour)

Friday – Running – Aerobic (2 Hour 15 min or 1 hour 45 min @ goal marathon pace)

Saturday – Bike – Aerobic (1 Hour 30 min)

Sunday – Running – Intervals (9 x 3 min with 45 sec recovery)

Looking forward to challenging myself again this week.

How is your training going? What races do you have coming up?

 

 

 

Some photos from this weeks training.

 

Three runs per week in 2018

With the year coming to an end most runners start planning the runs and races they are targeting in the new year. With this comes also how to fit training for these races around the other commitments of life. How will you train for these races and still go to work, see the family? For me a return I am targeting a return to triathlon with a Ironman 70.3 race scheduled locally in May. On top of this I’ve committed to a marathon three weeks before.

When the new year hits I’ll have 15 weeks till the Canberra marathon, with this being a goal to run another sub three hour marathon. Also in the back of my mind is that I need to train to get my cycling and swim fitness back, six years after my last triathlon.

In order to do this I’ll be aiming my running at just three runs per week, complimented by two cycling and two swim sessions per week. It’s important each session has a purpose, if I’m only running three times per week and still hope to run a fast marathon then each run must count. I’ve documented in these pages before my belief of the three key runs. Usually complimented by aerobic running to recover and have the body ready for next key run. this time around my running will be complimented by cycling and swimming and zero aerobic recovery runs.

The Three key sessions

The three key sessions which I’ll aim for each week are, the long run, intervals and hill repeats.

The long run

The long run has been the staple of running training since competitive running began. Every training guide ever written for running will include the long run. This is because it is a tried and tested method of increasing endurance for your overall running improvement. The weekly long run is vital to build the endurance needed to run a marathon.

Intervals

Interval running is about increasing speed. If you want to run fast on race day you need to run fast in training and teaching the body to able to run fast when fatigue starts to set in. Intervals are the best way to teach the body to run fast.

Hill repeats

Third building block in the three key sessions is hill repeats, which is aimed at improving strength in the legs and overall strength endurance. For my two marathon events this year both featured a weekly hill repeat session. Strength is an important attribute at the back end of a marathon when everything hurts and you still need to try and run fast.

These three sessions are distinctly aimed at improving endurance, speed and strength. Complimented by cycling and swimming I am confident I can get to the start line of the Canberra marathon ready to run my best.

What are your goals for 2018? And how will you approach them?

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