Sydney Marathon – One week countdown

When I reached the one week countdown, I decided that I’m going to cut down my mileage and start saving my energy for the marathon (usually referred to as ‘tapering’). I spent and focussed my time on the following:

· Carb loading – This basically means eating more carbs and ensure my body is able to load up on crabs so I avoid HITTING THE WALL
"Carbohydrates that a person eats are converted by the liver and muscles into glycogen for storage. Glycogen burns quickly to provide quick energy. Runners can store about 8 MJ or 2,000 kcal worth of glycogen in their bodies, enough for about 30 km/18–20 miles of running. Many runners report that running becomes noticeably more difficult at that point. When glycogen runs low, the body must then burn stored fat for energy, which does not burn as readily. When this happens, the runner will experience dramatic fatigue and is said to "hit the wall" (Source - Wiki)

· More rest – I rested and slept as much as possible

· Designed my race day plan – including pace calculator (http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm)

· Dropped off my personal refreshment – Runners had the option to drop off personal refreshment in 8 drink stops in the course – 5.8km, 10.4km, 16.4km, 20.8km, 25.8km, 30.5km, 35,3km and 38.7km. I decided to drop off my personal refreshment ‘as a backup’ in 7 stops (I skipped the 5.8km stop).
I dropped off a bottle of Powerade, Banana, Energy Gel and a mars bar

· Familiarize myself with the intermediate cut-off times. These were the point in the course where runners were stopped and taken off, if you didn’t pass it within a certain time.

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! :)