Very amusing scene!
I went along to a training seminar at Virgin Active in North Acton this week, recognising that I had actually come to this very gym about 10 years ago when I was thinking about working as a Sales/Commercial Manager for Virgin Active but then decided that this really wasn't the job for me as the pay was shockingly low.
So here is what I learnt at the seminar:
1. Training - recommended 4 runs and 1 cross training session a week:
- Monday and Friday, shorter distance and quicker speed with one session focused on interval training i.e. 3 mins faster pace, 3 mins easier pace;
- Wednesday intermediate distance normal pace;
- Saturday, cross training day such as cycling or swimming; and
- Sunday longer run 2hours plus, building up the distance and length between now and race day
- Stick to training 35 hours maximum a week (Paula Radcliffe does 90 miles a week - nutter!)
Eeck that is a hell of a lot of miles of training.
2. Socks and Trainers - very important to get the correct trainers, Run and Become near Victoria came highly recommended; double layered socks are best, 1000 mile socks were recommended - I definitely don't want to end up like scene in 'Run Fat Boy Run' so I'll be investing in at least 5 pairs of double layered socks.
3. Injury Facts
- Roughly 20k times on each foot when running a marathon
- Force equates to >2 times body weight - I'd better lose weight then ...
- Marathon running is destructive - gosh, what have I done?!
- Too much mileage too soon in training is problematic - I'll be okay then, as I've barely started my training programme.
- Many people's bodies aren't set up for such abuse ...
In summary, running is great for your engine, but rough on your chassis! Oh can't wait to see what my body will look like by the end. Paul you are in for a treat....
4. Mobilisation Exercises - at this point in the training session we (about 10 of us) went through the suggested exercises which was fairly amusing given I was dressed for work, not dressed for exercise. We were shown various warm up exercises mainly focusing on the key joints in the leg - ankle, knees and hips. It is recommended that 8-10 minutes is spent on what is termed 'dynamic' warm up session before heading out for a run.
5. Sports Massage/Physiotherapy - now this sounds more like it, I get to lie down whilst someone gives me a massage. However, if any injuries arise, I need to get a good physiotherapist to sort out any issues as and when this occurs. Okay this is now beginning to sound as if this will be quite expensive, so I think I'll stick to the foam roller exercises that we are shown whilst at the training seminar. Rather embarrassingly I have to do my roller exercises in front of others. Can't imagine it was the most attractive site in the world!
6. Nutrition and Hydration - good news is that I can go out on runs for up to 2 hours and I won't need to consider any energy drinks/snacks. Recommended that we eat complex carbohydrates before a long run i.e. 2 hours plus such as veg, fruit and oats and load up on protein also not forgetting that not all fat is BAD fat. Water is good for runs under 2 hours, however, if training for longer should consider energy drinks and snacks.
7. Race Preparation - get good nights sleep in run up to marathon and don't change routine. That bit sounds easy.
8. Race Day - be well hydrated before the race, snack 2/3 hours before, drink last drink 1 hour before race, go to loo as often as you can before race starts and last but not least enjoy!
So that's it then, not much to consider, and that's just the training. I also need to raise £5k, please
click here to help me do so. Whilst, I came away from the training seminar feeling enthused and motivated, I couldn't help but feel very daunted by the prospect of training 5 days a week with questions mulling in my head such as how an earth will I fit this in given my busy work schedule, socialising and fundraising plans?
