Sydney Marathon - Training

My training program was going to contain a mix running and muay Thai. I decided not to follow a standard marathon training program as I was really keen to continue my muay Thai training at the same pace. My weekly training plan was as follows:

Monday
· Long run after work – 20km
Tuesday
· Muay Thai – 1hr
· Short Sprint – Usually on the treadmill – 5km
Wednesday
· Muay Thai – 1hr
· ‘Hill repeats’ – Run up and down a hill – 5 - 10Kms
Thursday
· Muay Thai – 1hr
· Short Sprint – Usually on the treadmill – 5km
Friday
· Rest
Saturday
· Long run – 10 - 20Kms
· Muay Thai – 1hr
Sunday
· Rest

Towards end of June, I was running approximately 40Kms a week and the longest was 25Kms.
I was following my training plan as much as possible until I was hit with a severe flu on the first week of August and ligament damage in my back the following week. I was told by my doctor and physio to cut down and reassess my training plan as they suspected that it was taking its toll on my body. I was also advised to boost my supplements intake. I guess I paid the paid the price for not following a standard marathon training program recommended by ‘experts’.

I recovered from my back pain and flu in the first week of September and had about 20 days left for the marathon. I decided to completely change my training program. The key changes were as follows:
· No after-work runs – I did all my running prior to leaving for work. Earliest was 5am! (Couldn’t feel my hands after about 5 mins)
· No Muay Thai – This was a tough one but I had to do this so I can rest all evening and also avoid injuries
· Saturday long runs moved to Sunday – This gave me a 2 day break prior to my long run on Sunday. Also, The Sydney marathon was scheduled for a Sunday – so this run was going to be my dress rehearsal
· Increased my water intake – This made a massive difference
· Had a relaxed diet – I avoided junk food but wasn’t too strict with my diet as I thought the food (especially carbs) will help with my longer runs.
· Daily supplements :
o Vitamin C – GNC - 1000mg - Assists with a healthy immune System
o Multivitamin – GNC – 2 per day - Assists with a healthy immune System
o Salmon Oil – GNC - 3 per day – Support for joint health
o Glucosamine and Condroitin – GNC - 2 per day - – Support for joint health
o Antioxidants – GNC – 1 per day - Support for joint health

This really helped me build up the mileage and get enough rest. I also skipped the M7 motorway cycle path running as I was getting bored of running on lonely cycle paths and had to carry a backpack with my drinks.
I decided to change my running path to include more road (side path) running. This turned out to be a bit more enjoyable (?) AND I didn’t have to carry a backpack. I worked out my track to include a few service stations. I stopped there to get my Powerade. Only thing I had to carry was Energy gels (and of course some cash). I completed by longest run to date during this period – approximately 33Kms.

Sydney Marathon - The build up

The preparations for my first ever marathon started around 3 months prior to the marathon – Around June 2009. I was totally aware of the task ahead (I thought so anyway). Based on my research on the net, the unofficial prerequisite for most first time marathoners was atleast one half-marathon (21kms) and/or a few long running events. When I decided to start training for the Sydney marathon, I had no half marathon experience. In fact, the most (and only) running event I did was the Brighton Beach ‘Fun Run’ – 10km.
I still decided to give it a go with the only aim for crossing the finish line and hoped my general fitness will get me there. My fitness level / events profile consisted of the following when I started my marathon training:

· BJC Muay Thai Black Singlet (obtained 28/06/09)
· North Bondi Classic Ocean swim (08/02/09) – 2KM swim – Official time 51:53
· Sydney Harbour Classic swim (01/03/09) – 2KM swim – Official time 36:34
· North Steyne Classic Ocean swim (02/05/09) – 2.8Km swim – Official time 1:06:06.73
· Brighton Beach Dash - 10KM fun run – Official time 00:52:51
· The most I’ve run was around 18KMs
· Around 5 hours of Muay thai training per week

All of the above was in the last year. I’ve been doing muay thai for about 2+ years. Prior to that, I wasn’t really into fitness except for the occasional gym visits and squash games (which usually ended at Oporto’s! :)

North Bondi Classic

Date : 08th Feb 2009

The day of my first sea swim comp finally arrived. It was the North Bondi Classic 2KM swim..

The build up :
I felt quite confident after a couple of sea swim sessions in the last week. I haven't done a long sea swim, but was hoping that my kick boxing fitness combined with my swimming technique should be sufficient to register myself in this event. It took me a while to convince myself to register for it..
The following well worded 'terms and conditions' on the site was giving me second thoughts for a while :
Risk Warning pursuant to Civil Liability Act 2002 (section 5M)

Ocean swims are demanding and potentially dangerous events. Risks include drowning, natural obstacles,man-made or -controlled obstacles, and marine attack. The Ocean Swim takes place in the open ocean. Swimmers enter at their own risk. You should have a medical check prior to entry, and prepare for the event by training. Water safety craft will patrol the course for the duration of the Ocean Swim. If a swimmer feels unable to proceed further in the swim, the attention of the water safety personnel should be sought.

The Ocean Swim organisers cannot guarantee your safety. The Ocean Swim organisers reserve the right to bring to shore by the water patrol any entrants which they deem to be incapable of competing further in the event. While in the competition area - including the beach and water environments - entrants must follow all directions of Waverley Lifeguards and Ocean Swim organiser’s officials and water safety personnel.

After much thought, I decided to sign up for it. Not only sign up, but also thought I'll do the 2K swim instead of the 1K swim (The 1km swim is proving very popular for older swimmers not trained for the 2km and younger swimmers 10 years of age and older.)

Pre-Swim :
The weather was about 34 degrees (with an expected max heat in the west to be about 45!!).. I got there just in time to see the 1K swim start. I wanted to be there to see it, as I've never seen an ocean swim comp before. The beach was packed with Swimmers and families..
Rahul the lazy ass backed out and let me down (AGAIN).. Fortunately, Mark turned up on time and was there to mind my stuff and make sure I actually return to shore :)
I went for a quick dip in the sea prior to the start of the race. I did realise that the water is cold, but thought it wasn't too bad (ohhh how wrong I was!!! - The water turned out to be 15 degrees and it was supposed to be one of the coldest most swimmers have experienced)

The Start line :
The swimmers started at various waves depending on the colour of the cap (which depends on their age/sex category).. I was initially hoping to join the back of the pack (The group which starts right at the end and is designed for slower swimmers).. however, since I was wearing a yellow cap and was in the age/sex category, I had to start off in that group. I must admit, I was really nervous even before starting the race.. The sea was calm and there wasn't any waves and I wasn't sure how packed and serious the swimmers will be when entering the water..
First to go was the younger swimmers ... next in line was my group!!

The swim :
After a long and anxious 3 minutes of watching the young swimmers swim away from the shore, it was our turn to go. Everyone rushed to the water.. I did not really race to the water, but entered straight after the main group of swimmers did. I don't recall much of the first few minutes in the water. All I remember was trying to keep up with the group and swimming in until a few minutes later, I experienced something that could only be described as a mixture of adrenaline rush, anxious and a mild hypothermia!!!.. I was actually thinking of stopping the race and either embarrassing swimming back to the shore or swimming to one of the life guards!! I even stopped a couple of times and kept looking at a life guard - I'm pretty sure he thought I was going to swim to him!.. Fortunately I just kept swimming and managed to see the first orange turn. It was only then, that I decided to calm down and get into rhythm. I also realised that most of my group has swum a lot further from me. So I decided not to speed up to them, but to get into to rhythm and swim at my own pace. It was all good and well until I swimmers from the next category started swimming all over me and kicking me at the turns... I decided to keep going at my own phase and giving way to all other swimmers..

The finish line :
The rest of the swim wasn't as bad at all. It was fun to read the waves and either swim with it or against it. It was a good feeling to finally see the end in sight and to be helped by the waves to get to the shore.. Once I exited the water, I started shivering uncontrollably.. We had to run about 50 meters to the finish line. It felt great to finish it all.. but I was still shivering a lot and was struggling to talk!! It took me almost an hour (included driving to Parramatta with heater on full blast) to finally get back to normal..

My official time was 51.53.. I didn't expect any remarkable times but was quite surprised (and a little embarrassed) to be almost in the last 100 swimmers in the 1200 swimmer event! On a positive note, I know I can definitely shave a lot of time off it in the next few races now that I know the drill and will not be as nervous!! :)
Will update the blog with my report on the Malabar to Little Bay Stockland Challenge 2.74km swim this weekend :)