Preparations for the Moscow marathon, or how to run 10 kilometers at 42: tips from a beginner
Sport And Fitness / / December 19, 2019
Hello, friends.
Two years ago I wrote an article about how to start and run in 40 years and the first time since the school was able to run 5 km. In that article I described how suddenly began to run through his daughter, walked by the motivation for jogging in the Russian conditions (very simple, I must say, motivation) and led an overview of programs running.
Now, when was finishing this opus, I already knocked 42 and I want to tell you how decided to participate in the Moscow marathon distance the satellite is 10 km. By Disclaimer been added to the first article protrusion of the three discs in the spinal department (Pathological process in the spinal column in which bulging intervertebral disc in the spinal canal without breaking the annulus fibrosus).
So, what you need to with the five to 40 to reach the tens of 41? Correct - to be lazy, to overdo it in training and start a repair. :)
In comments to the article, is my message, written in a year that the winter season 2012-2013 I missed. Rainy autumn is not running - lazy, running around in the winter time 5-10 very little. Winter running - it is a special pleasure, but must be careful to breathe hard, and given the fact that I can only breathe by mouth for a jog (broken nose), then a couple of times a running led to a cold.
In the spring of 2013th I started running again and was happy to find that the body has not forgotten! It became easier to run, light easily handle the load, and I quickly (April to May) boosted training run for up to 5 km. I should note that I'm always running around very carefully, with the transition to the step, if that. And in July, put your own personal record - 7 km. After that, I realized that it is necessary, as planned, to go to the top ten. But…
As always, "intervened". Was a trip to the Dominican Republic (by the way, I highly recommend), and on one of the runs along the winding paths Hotel unconsciously, I turned too sharply and... the evening right Achilles tendon was swollen, so that about any run of the question is no longer could. Walk and it was hard. Before the eyes and worth the turn and thought, "Well I've been through a step-jump turned, not two?".
Maybe for someone this truisms, but beginners will try to explain what happened. If you run along the paths in the park, they have a large radius of curvature and rotation occurs in a few steps almost imperceptible. If the path is narrow, two-meter-wide and sharp turns, as it happens in hotels, that is a great temptation to turn one step: throw the leg forward, put opposite the apex of the turn, this one foot to fully repay the speed in one direction and accelerate the body in another, and the second leg has put on a new track. At this point, ligaments experiencing at least a double burden and runners-dummies can not stand. This is what happened to me. You have to be careful, colleagues. Attentively. :)
Leg honest otbolelo six months, ointments, massage did not help (or helped to accelerate, do not know), but the fact is this: for the winter season 2013-2014, I came again to "0", so even with the start repairing the apartment, and in this situation, the non-professional runners, obviously, the choice is always in favor of the cement and not jogging. ;)
Several times over the winter I run about buying studded rubber pads on the shoes. Quite a convenient thing, but the noise created hellish. But also give confidence to the 100% that not poskolznoshsya.
In general, irregularly running I began only in May and June - said the problem with his back. But the sly I reached the point where we need some goal to grow further. And I caught the eye of Moscow Marathon 2014. It is obvious that in the marathon itself, I did not apply. :) But I found 10km distance available for the person who can run 3 km and is not puffed up.
Plan
The first thing I had to decide - a training plan. I did not want to get another injury on the way to the first competition in my life, and to hire a coach I thought it inappropriate for distance and time, to which I have prepared.
I ran with different programs, favorite - Endomondo, as it can be run in the absence of signal GPS. But they make it possible to create a training plan only in the paid version. Nike + and Adidas MyCoach not run on my smartphone because of the non-standard resolution, so that remain RunKeeper (did not have time to try) and Asics. At last I stopped.
This program allows you to create a training plan for kilometrage and tempo, conducts detailed statistics, it has a very user-friendly web interface and runs on my Smart. I'm running, by the way, in sneakers of the same company.
Speaking of shoes. Just before the start of training decided to replace the old with a high heel on something a little more natural, since only run with a sock. According to the plan I had run 183 km, and just in time for the race they had to "seek refuge". I stayed on jubilee GEL-KAYANO 20 instead of GT-2070.
They seemed quite easy and convenient, with a low heel and with strong support from the center of the foot (I have flat feet). Wrap around the foot well, even of a cold leg does not crawl in the required gap 0.5.
Given the low heel, I was ready for some difficulties adapting, but it took a bit more complicated and longer than I expected: in spite of a good workout, feet first hammered very fast, until the end of training to step. Which was strange to me, it is the fact that the next day I have never suffered from muscle ...
Now, perhaps, it is time to bring my plan over which I had prepared:
All I had to run a little more than 180 km, which for me at that time was a fantastic value. But I ran, as it was already noticeable influence on the family schedule. Their home, I warned about the intention to participate in the competition, and they have supported me. :)
As can be seen, the plan is built only on the volume and pace, no intervals and heavy days. I understand that this distance is not necessary, given the time that I was potentially available - one hour for everything. It is extremely slow, but it's ten, hell first!
training
Training gives me joy and pleasure. The plan is built so that the load is increasing gradually, it is not necessary to be killed, and the average rate I was always a little higher than the planned. I ran in the stadium and in the park, the choice was random each time. The biggest challenge, I encountered - is the inability to start running in more or less decent pace (at least 7 min / km.). It was necessary to be afraid kilometer at a walking pace, and only then began to work the muscles and can be a bit dispersed. This suggests a low anaerobic barrier, if I understand correctly: fast start chemical reactions that produce lactic acid. After the warm-up increases blood flow, flushes, and can be run.
On the pavement showed an unexpected lack of new shoes - they stomp heel. That is, how would you "gently" or touching the heel of asphalt, a knock. On the GT is no such at all, and in the new annoying.
5 km I reached quite easily, then had a couple of training sessions of 5-6 km, and then I just did not spoil everything, and have made a short and quick workout - 3 km 6 min / km (off-plan).. This is well illustrated in the chart of distances from the same Endomondo - hump in the first half:
The next day, well so sick Achilles, and I had to run very carefully. In short, the rule for novice runners, "do not overdo it" runs at 100%. I had every day to smear analgesic and anti-inflammatory ointment. Recovered, thank the Spirits, quickly.
It was already the middle of the plan, and it was necessary to increase the distance. 7 km boosted easily, even after a week did 8 km and barely ran. :) I do not know whether it's my feature or any beginner, but I do not get tired muscles, heart rate does not rise (do not run fast), not break the breath. Denied tendon - Achilles tendon and ligament responsible for lifting the hips forward. Most likely, this is due to the general netrenirovannosti and need to devote more time to the SBU (this from a good "runner's Books" - special running exercises).
By the way, the most comfortable for me is breathing: inhale for three steps, breathe out three steps. If the acceleration, two by two.
After Eight little tense, and if I can even run 10 km without passing on the move, because at this jog allowed himself to rest for 5 km 1 minute increments. Then there were the two recovery jogs, and it's time to test scores. :)
Technical support
A small digression in the technical side. As I wrote, I ran with a smartphone. Endomondo simultaneously run as a counter of the total activity (to reach the stadium, warm / hitch) and Asics application for the control plan. I can not say which program is better - both happy, both are fully met expectations. In addition, the smartphone I put a metronome, a normal music, to adjust cadence. With a metronome run conveniently in the stadium: enter into a sort of trance, people do not interfere, the road does not have to choose. Found that the usual rate my 160, 180 - a lot so far for me, so running 170. This is very helpful then, in the competition.
Also managed to try two wrist devaysa: the old model of wrist smartphone with GPS and heart rate EMPATH SENSOR PHONE and Smart Watches IRU on Android.
Although I am with them and did not run as fast as with the main device, an impression of these devices is positive in general.
EMPATH SENSOR PHONE. Strictly speaking, this is an attempt to make medical "babushkofon»: GPS every minute (this is therefore not suitable jogging) sends the coordinates of the site, and relatives can monitor the location of the elderly relative. There is an SOS button to send the message by pressing a single button on the configured number.
Pros:
- Phone on hand. Moreover, the headset is not required - there are some speaker. Emergency contact amiss.
- Heart rate monitor on hand. By the way, is quite accurate.
- Hydrometer shows that the time for you to drink. Probably useful during long workouts.
- SOS button.
- Web-based interface, which through WAP (remember even such a protocol?) To send data to the online mode, but I could not normally work with him because of the lack of need.
Good people, working in a factory, sent Russian firmware.
Minuses:
- GPS time per minute (normal search speed).
- Weak screen.
- Small touch screen - is extremely difficult to gain anything.
- Russian firmware terrible. :)
Again, this is a very old (for the market) two years ago the device manufacturer but progressing so far. But the producer has other interesting products, so there is hope for a new _shtuki_.
Smart IRU W3G clock. Everything is easier and harder at the same time, but more substantial advantages. This is Android, and that says it all. Due to the resolution of 240 × 240, not all programs can put on the device, but Endomondo and RunKeeper can.
Pros:
- Phone in hand, the headset is not required.
- Once Android, then all contacts, mail, and so on.
- GPS online.
- Everything connected with navigation.
- A good screen.
Minuses:
- A small screen on which it is impossible that any type.
- GPS is included in a reasonable time only with SIM-card. Without it, 20 minutes have not been found.
- Weak battery - less than three hours with 3G and GPS.
I went back to jogs with a smartphone, but I was also able to compare the two wrist devices with third, in my opinion, perfect. But more about that at the end of the note. On the race I decided to use a sports case for your phone, but not on the shoulder, and as the clock to control the rate. The idea failed, more so I do not run.
Food
Since a weight I have no problems never was, then the diet is also not provided. Bread is no longer eat, work schedule "lunch - afternoon tea" Fit to evening training (I usually run from 21:00). But after the first two weeks of training I began to feel your knees - this is normal, given the increase in the load. I read a lot, consulted with friends, reading Layfhaker and chose "additive» Animal Flex. I do not know, a placebo or not, but after two weeks, my knees feel stopped. Who I had finished a 40-day course.
So, I had a test scheduled ten. I started it with a tortoise tempo 10 min / km (with a target according to plan -. 6 min / km). To save power as long as possible. To notorious 8th km I ran up in a great frame of mind and body, on the 9th I understood that run down to the finish line, and really ran. Here is a timeline of the circles.
After jogging has become quite clear that lose 1.5 min. / Km unreal, well, okay. It will be run as an escape. There is still a holiday, have time to think. If you look at the statistics, I ran about 10 km on the entire plan.
On Saturday, the day before the start of the morning made a warm-up run for a couple of kilometers traveled with the family for a walk in the Luzhniki Stadium, in conjunction with a walk to the Expo and various formalities. Organization to me like lovers. But the most important thing was for me at the expo - a boost of energy and confidence. Everyone who begins to run, I advise you to try it.
Start
Slept well before the start, the family had to raise at 5:30. :) We arrived, went - I'm in the starting area, his wife and daughter on the rostrum. Basically, I feel ready and not even worried.
In the starting alignment to loaf about 10 minutes, I was in the last group E with its stated time> 1-10. The atmosphere is wonderful, all joking and moving, so as not to cool down.
Cry leader, the countdown in unison, and we went to the start. After 10 minutes, I crossed the border and started my first official race in life.
Began, as usual, "turtle". Pretty funny feeling that all of the slowest group you overtake. :) But I read a lot of advice do not infect other people's pace and continued to run. The task at least - to reach the last.
In the race, there was nothing interesting, but the place and time! Moscow is empty, people are cheerful, smiling volunteers. :) Even the support group were on the route.
Here is the path and time per kilometer:
Everything is as it should be: to be dispersed in the end, the forces were. At the 5th km I drank 100 grams pauerreyda - felt effect. The last 2 km run with a metronome - very conducive to extricating reserves at the end of the track. It was interesting to observe switched to move within two kilometers after the start... I do not know on which they were the track, but at the finish to see pedestrians was somehow clearer.
In general, ran. Official time - 1:14 for 6 minutes faster training time. Oh, the next day I remembered those 6 minutes. :) In short, a lot of fun and a medal. :)
conclusions
- It is necessary to start, even if you're going poldistantsii foot.
- Preparation was correct - came to start on top form, so to speak about my result. :)
- Gadgets at the initial stage can be replaced by a coach.
- Will continue to run necessarily decided to have a winter season not to miss.
- The main task in the coming months - a fast start.
- Feels like the program "42 to 42" is not ready to perform, will focus on "10 less than an hour," and then - a half marathon.
- Unfortunately, I was wrong with sneakers - is now in the old GT to run much easier, as they have better foot support.
The next day
The next day I had a DR, and his wife gave me this miracle - Garmin Fenix 2, A review of which was already on Layfhakere.
I will not try to repeat a serious review, but I'd add two comments:
- Russian language for firmware 3.8 is - put in saloons. To date 4.0 yet.
- The new design of the site allows you to create overlay graphics.
Here this device is so far the most comfortable of all the tested watches. The most important thing - GPS is sought for a minute or less.
Addition after a couple of weeks of training with Garmin Fenix 2
This is a serious tool for serious training and to work with a coach - even remotely. Here is the result of one interval training - scientific research. :)
Here is the workout plan, which can be created on the site and downloaded to the watch:
We found a small cons:
- Signaling HR exceeded confused with the signal change stage training. All one has to look at the screen.
- The letters on the screen with the service messages are too small.
Customizable screens with performance training have big enough numbers, but the message - alas... I hope the next firmware will correct.
All of success and victories over them. And health!