Call me crazy, oops, I did it again - Dubai marathon! And the next thing I will do again is give a detailed report of the race and my training! Soo..... mind you, this is more for my reference and hence...
WARNING: THE BLOG BELOW WILL BE EXTREMELY BORING AND DETAILED ABOUT RUNNING STUFFS!!! PLEASE FEEL FREE TO PASS THIS ONE UP!
But again, for me it is super helpful to refer to when I do these crazy marathons (my 8th!) :-)
I'll start with the marathon itself, and then go backwards to the training. So, needless to say, I had a FAB-U-LOUS training, probably the best I've ever had. Did everything right, felt super strong, pretty much all my running compatriots were commenting how strong and fit I looked and of course "you are on track for a best time for sure!" So my previous best time was 2 years ago for the good 'ol Boston qualifer - 3:38:01. Now looking back, still can't believe what a fab race it was AND more awesome, runners will appreciate this, but I really negative split (meaning did a faster time the 2nd half than the first half). Okay, it was within milliseconds, but still! Anyhoo, needless to say I went into the marathon having 3 potential goals in mind:
Goal A: All things considered, having a normal race, I could comfortably get a 3:45 (what I did last year when I wasn't in as good of shape). That would be an easy breezy run.
Goal B: A strong and steady race, would still be one of my best, would be to get 3:40
Goal C: A SUPER dooper awesome race, everything according to plan: 3:35
Well, needless to say, as a middle child, I got the middle goal:
3:40:09!! Que pasa? ("what happened?" in Spanish).... Pretty much the majority of the race was totally on target for 3:35 and under, however was having some weird calf issues, definitely felt my gait was different even early on (am running in Hoka shoes, which I did all of my training runs in and had no probs), but then the last 10km it was just downhill as I felt the onset of cramping, like cramping that would halt me in my place. I tried to wiggle it out, tried to change my gait, but obviously hard when your legs are already feeling like stone. As luck would have it, 25-30km I was still going strong and passed 2 super dooper female runners that I run with. They were both super nice and encouraging, although they themselves were struggling, and were pushing me to go get it, get my best time. It WAS a pick-me up to pass them as again, they are super dooper runners and get fab times. BUT then not only did one pass me, no joke, the last 800m, but the other one! And then another one that I had passed eons back also passed me that last little bit! Ugh! But really, as much as I could give everything I could give, legs were just pooped and again, that onset of cramps feeling. THEN, literally, about 10m from the finish, it finally seized on my right. I literally had to hobble to finish and as all these recent finishers (that had passed me and some others) were right there at the finish, they immediately came to my attention, which was super nice, but just stopping running, it eased up. Of course felt it super super super tight, but that seizing sensation stopped. Not a photo finish I'll tell you that! Looking at the pics now, definitely looked like I was hurting. But alas, here are some glamour shots, ha ha:
Hmph, this is the one with my friend behind me.... who whizzed past me. This is literally about 400m in, ha ha
It was super fun to run with my fellow Dubai Creek Striders till about 15km'ish when I took off a bit :-)
So my DCS club had 2 spots where they had an extra table, at 16km and then 36km. Bless them as it came at such a good time at 36km when I was hurting and there is my friend Dan yelling at me and another runner ran with me for a bit and offered me anything I needed (like spray for my calves (but I had my socks) or any food or drink. So nice and again, SUCH A PICK ME UP!!!
Below are pre-marathon pictures - see how many people turned out for it??? So fun! Looooooooooooooooooooooooooooove the support we get from this running club, BEST group EVER!!!
My running BFF's, Jez and Lyn-Si
So overall, a respectable time and just .08 seconds slower than my Boston time this April. BUT I have to admit I was a wee bit disappointed as if a best time was going to happen, it would have been then. Again, felt the best i have ever felt AND the race was on track for that, but.... who knows with these things? Later when we all finished there was this grassy area that we were all hobbling around, almost everyone I talked to either had cramps or some other issues. We later learned that it was 75% humidity and the temps rose to 26-27 deg C! I had never had cramping before in training, ever! I remember a few niggles of cramping 2 years ago, last year not really, soo this was quite a concern for me. Here are my thoughts on the cramps:
-Usually cramping comes from electrolyte deficiency. Prior to the run, by coincidence, I did do a blood analysis and my calcium, magnesium, vit D, vit B (esp B12) were all up to par. Even was taking double magnesium (within recommended dosage) and had a B12 injection the week before. BUT of course, racing is a different story. I do run with gels, however now that I think about it, those have probably more of a sugar boost than electrolyte and salt replenishment. Hmm... Maybe need more amino acids too??
-Dehydration, another common cause. I actually don't sweat that much when I run, which that is another discussion in itself, so I know I need to be extra good about drinking water. Feeling those little niggles of calf issues, after 25km (or so), I actually ran with a 1/2 L of water and sipped it along the way.... then actually drank the whole thing and grabbed another one the last 5km in (they had water stops every 5km). So yes, it probably wasn't enough considering the heat and humidity, but what to do? I did try!
-My Shoes! If someone were to think I was getting a commission on how much I've promoted and gloated about my Hoka shoes, it would be me. They are these super light shoes that started with the ultra and distance runners and the second I put them on, I felt like I was running on clouds. I NEVER had an issues with them and when people were asking why I was running so well, I kept saying, "my shoes!" BUT.... in hindsight, I realized I had ONLY run in them for long slow runs (LSD) and long distances, I never ran at a 'fast' pace. So although the top #2 cramping issue analysis above is a GREAT contender on these cramps (and of course the humidity and heat), the shoes thing has made me quite confused. Soo now that I am training for an Ultra, the only thing to do is run and train with them with speed stuffs as well as of course with hills, and see how they feel. God forbid that something like that happens during my Ultra, it was already enough mental and physical suffering for the marathon!!!
-Flat course? Have been talking to a lot of people about this, and it seems contrary to popular belief, the flatter the better, it actually overworks the same muscles over and over again. Versus other runs when you at least have undulations or hills or inclines/declines to break up and use other muscle groups, I think it does make a difference. As I mentioned, 2 years ago did feel a few niggles in the calves the last few km, but was able to work through it. Last year, just had an all over the place run that I quickly wanted to forgot, so really don't remember. Soo... maybe this is a note-to-self, run a marathon with more variation!!!
So here are my 5km's splits (again, this is all for my reference!)
You see? Up to 30km, spot on for sub 3:35! It was almost textbook worthy up until then. Grrrrr!!!
So funny enough, as my company's parent company is one that sponsors us AND that soooo few people run the marathon in it, for the 2nd year in a row, I won 1st place for the woman 42km finishers! Hahaha! Don't think I am a super star or anything, there is not so much competition, I think 5ish ladies overall? The next one after me was 4:20 and the one after that 4:40. Ha!! So as much as we complain about the marathon (more so the boring route, which mind you, they changed this year that the 'death route' was first AND it started earlier), getting it paid for AND winning $$ is nice. I won $1300USD!! Woo hooo!!! Of course it got spent right away on typical Dubai rent increase (booooo!) and all these other expenses I have this month, but hey-ho, let's be pos and acknowledge that extra cash!!! Actually, just today had an awards ceremony and they made this big presentation and video'd me for some branding stuff. Hah ha.
Next up....
Training!!! WARNING: VERRRRRRRRY BORING DETAILS BELOW!!!
I really DO have to talk about the training so can remind myself down the line what worked, what didn't work, and what I did.
Well, actually, it wasn't too too different than previous years except for this year I started training "earlier" and tried to get my arse in gear earlier than last year when I totally started training late and hence had a blah marathon and 1/2 marathon (but got back in the zone for Boston).
Here is a "typical" schedule:
Sunday: 10-12km tempo runs. Initially started doing it on the treadmill with every 5 min's change of pace and or incline. Then joined a group and that made it more fun (and plus outside as now the weather is FAB-U-LOUS!). We a couple of times went to do bridge workouts to get some "hills," and I found that super helpful. After that would do about an hour of stairwell climbing (my fave! hehe), and THEN would do some strength work. There were some times though when I just did the run and then did some personal training (which my trainer then went on leave for awhile, so was 'stuck' doing my own thing, ha ha).
Monday: Evening swim : It came at a good time after a "heavy" Sunday workout to loosen up the 'ol legs.
Tuesday: 15km steady runs with last 3-5km (depending on mood of the group) doing quite quick, basically training on negative splitting. Thought this was super helpful! THEN did 45 min to 55 min of the stair climber machine at the gym and THEN did 45 min to an hour of strength work.
Wednesday: Interval training in the morning, 6-8-10km. This super helped to get some "speed" and I found it is a MUST, even for endurance runs. It works different muscle groups, trains your body in a different way, and definitely gets your heart rate pumping!!
Thursday: Usually an OFF day (gasp!), but the month prior to the marathon, started doing hot bikram yoga.
Friday: Our groups loooooooooooong runs, leading up to the marathon it was in the 20km's for awhile, then 30km, 33km, 36km, 37km, 30km, then 17km the week before. Also tried to do last 5km'ish negative split, or marathon pace. After that, most always went to hot bikram yoga after.... ahhh-mazing!
Saturdays: Almost always was 100% OFF on that day.
So, looks busy and would like to emphasize the stair climbing, rest days, swim and yoga. Well, I guess the cross training as obviously the strength training is important too!
Nutrition:
Ah ha, my fave topic!! Went back to being a totally picky eater, about a 180 from the summer when even looking at pics I am a bit pudgy. I call it "summer Ellen" then "winter Ellen!" Well, winter Ellen is quite tone and fit! I no joke lost about 10lbs or 4ish' kg for the marathon (well needed). Tried again this year a high good fat and protein and low carb "diet." Almost completely took out dairy (darn it, I think I am lactose intolerant), gluten (more or less) and sugar (hehe, more or less). Mostly do veggie juices for breaky, salad with some kind of protein for lunch (quinoa, tuna, lentil), and then because I get home so late, usually a boiled egg and plum or something of the like for "dinner" (which is more of a late snack). I know it sounds like a little, but it didn't feel I was depriving myself or anything AND I definitely had more than enough energy for all these workouts, so it seems to work.
Then 2-3ish days before the marathon, did almost 80-90% carbo loading. Gluten free pasta, gluten free bread, rice cakes, which was quite exciting indeed! haha.
Does this work? Who knows? I guess haven't tried much different. All runners experiment with things, training, food, you name it. There is a plethora of info from scientists and researchers about food and athletes. There is a whole big school that is ALL about carbs, carbs, carbs, especially for endurance events. Then there is the low carb, high protein and good fat group (which I am a part of), then there is a this low sugar group and low carb, then high fat... blah blah blah. In the end, you have to do what works for you. The key is just to be sensible and NOT overload and over do it. The biggest mistake new athletes make is "I just ran XXX, I need to eat a LOT to replenish all those lost calories." Nooooooooooooooo, NOT true!!! Obviously replenish, but smartly. Some mix of protein and carbs is good after, but not overkill. Anyhoo, that's a topic for another day. All and all, not to put a complex in anyone, but the lighter you are, the better! I was probably at my lightest weight I have been in years (now some has come back, no worries!).
So I gave myself a week after the marathon of "bad" eating, had a burger (gasp), sweets, crisps, chips, pizza, you name it. Of course my stomach was in a TOTAL revolution, couldn't even sleep sometimes, so was almost looking forward to have it be over. All about moderation! Now am back to "winter Ellen" eating, 90% healthy, and already feel better. Crazy what a difference food can make! Not only was I bloated, gassy, puffy, you name it, during my week off, BUT my mood was sooo irritable, moody, spastic, and just... cranky! My body is definitely not used to high's and low's of sugar and carbs and bad fat. Will try to be more sensible about my "rewards" next time, and thank gawd only kept it at a week!!! Here is one lunch (Turkish), I had all to myself - ha!
Hmm... what other boring things to talk about??? I guess now that I am in prep for my first Ultra, may play around with food a bit and add some more carbs? Also need to experiment with shoes. I definitely will be going a lot slower for the Ultra, but also will be running on hills, so need to see how the 'ol Hoka's are on them. Fortunately, am breaking in some Asics, my previous fave running shoes, just in case.
Phew!!
Again, anyone that got through this booooooooooooooooooooooooooor-ing blog, you can wake up now! It's over! Again, it's a reference for me!!!
And here is a picture of us the week after the marathon doing some stretching and exercising, haha. I just thought these were funny:
They are all pretty much pointing and laughing at him trying to stretch! haha
