Marathon recovery and training tips

The speaker reflects on their fluctuating podcast activity, attributing recent irregular updates to uncertainty about their training and racing plans. They discuss their ongoing effort to qualify for the Olympics, noting the challenges of maintaining motivation and physical readiness post-marathon. Despite a promising recent fitness test, they express doubts about competing in the Seville Marathon due to insufficient preparation and the risk of underperformance. The speaker emphasizes the importance of honest self-assessment in training and the potential psychological impact of racing when not fully prepared, ultimately contemplating a more strategic focus on future events like the London Marathon.

• The speaker admits to having phases of frequent updates followed by periods of inactivity.
• There is no specific reason for the lack of updates, though currently, it is due to uncertainty.
• The speaker finds it difficult to maintain a consistent update schedule.

"There'd be like periods where, you know, I'll do, I'll do quite a lot of, like, updates or whatever. And then, you know, there will just be periods where, I guess there's, there's less updates and there's no, there's no real, like, reason behind that all the time."

• The speaker is uncertain about their current activities, contributing to fewer updates.

• The speaker narrates an encounter with a police car while driving.
• They recently had their car lights replaced and fixed a punctured tire.
• This maintenance prevented potential issues with the police.

"I'm talking actually quite funny now because of a police car behind me. And it's always like the weirdest thing in the world when you're driving and there's a police car."

• The police car made the speaker reflect on the importance of car maintenance.

• The speaker discusses their training plan and the goal of qualifying for the Olympics.
• The Olympics serve as a motivating factor to push harder and elevate performance.
• The speaker reflects on the mixed experiences of past competitions, particularly the challenging conditions.

"I have a training plan and the plan is to try and, you know, qualify for the Olympics, and that's always been the plan."

• The Olympics are a significant goal, driving the speaker's training efforts.

"Every runner, you know, once you get to, like, an international level, this Olympics, you know, it rolls around every four years, and you kind of use the Olympics as almost, like, a reason to push a bit harder and focus that little bit more."

• The cyclical nature of the Olympics provides a recurring motivation.

• The speaker had a great experience at the London Marathon but found the Tokyo Olympics less enjoyable due to the heat.
• Other competitions, such as the Doha World Championships and European Championships in Berlin, were also challenging due to high temperatures.

"London marathon is sick. So and so, like, if you. London marathon. Dublin marathon. These big days were like, it's kind of like this home crowd."

• Marathons with supportive crowds and favorable weather are more enjoyable.

"Tokyo was like, I don't know, 30. Was it 30 celsius or 32 celsius? I went to Doha, world champs, it was 36 celsius."

• High temperatures at major competitions make them particularly challenging.

• The speaker discusses the extended recovery period needed after the Dublin Marathon due to a sprint finish.
• They experienced physical tiredness and muscle strain, impacting their training and recovery cycle.
• The speaker considered participating in the Valencia Marathon but recognized the need for proper recovery.

"That sprint when there was nothing left in my body, like, glycogen wise, like, I was just spent."

• The intense effort at the end of the marathon significantly impacted recovery.

"I really strained a lot of the muscles in, like, the glutes and the upper hamstrings and what's called, like, your adductor Magnus."

• The physical strain from the marathon led to muscle injuries.

• The speaker identifies different forms of tiredness, including physical and psychological.
• Psychological tiredness manifests as a lack of motivation to train or complete daily tasks.
• This tiredness is not a loss of interest in the sport but a need for mental recovery.

"Tiredness shows up in different forms. And when I just said there now, like, like, physical tiredness. And that has what. That's roughly what I've experienced is like a physical tiredness."

• Tiredness can be both physical and psychological, affecting overall motivation.

"The psychological tiredness is kind of when you just can't be ass. You could say, like, like, as in, like, you know, you've done, like, maybe your morning run and then, like, you know, you have to go do gym or maybe, like, you know, you should be out that evening, kind of like running again, and you just kind of can't be asked."

• Psychological tiredness makes it difficult to maintain a consistent training schedule.

• The speaker emphasizes the importance of self-forgiveness during recovery periods.
• It is okay to take a break and not push oneself excessively immediately after a marathon.
• Recognizing and accepting tiredness is crucial for long-term success and well-being.

"If it can't be bothered going for like, a double run. And I mean really can't be bothered. Like, and it's not, I hate using the word bothered, but if you're just not up for it, like, sometimes it's okay in that first period after the marathon to not, you know, be so hard on yourself."

• Allowing oneself to rest and recover is essential for overall health and performance.

"You don't have to move into this. Like, rocky Balboa must train three times a day, or else, you know, you're. You're no good."

• Unrealistic training expectations can be counterproductive and harmful.

• The speaker reflects on recent marathon training and performance, particularly focusing on the Seville Marathon.
• Discusses the impact of previous races and training decisions on current fitness levels.
• Emphasizes the importance of honest self-assessment in determining readiness for upcoming races.

"I was entered in Seville marathon, and Seville marathon is such a good marathon. Like, if you've seen the results over the last few years, it is just an absolute banger."

• Highlights the prestige and quality of the Seville Marathon.

"Probably had I not sprint finish like I did at Dublin, and maybe if I didn't try to train for Valencia, by training for Valencia, I cost myself about two weeks."

• Reflects on how specific training and racing decisions negatively impacted overall fitness and readiness.

"I probably just need to accept that I sort of fucked up, if I'm being honest."

• Acknowledges mistakes in training approach and their consequences.

• The speaker discusses a recent fitness test and its implications for marathon readiness.
• Importance of using fitness tests to gauge progress and inform training adjustments.

"I actually did a bit of a fitness test yesterday. It was actually just what was set, but it could kind of be used as a nice little gauge of where's things at."

• Describes the recent fitness test and its purpose in evaluating current fitness levels.

"You might not have the lactates like I did, or the physiologist there, but you can certainly make a note of p's heart rate and then maybe how it felt."

• Suggests that others can perform similar self-assessments to track their progress.

• Emphasizes the importance of consistent training over an extended period.
• Discusses the psychological aspects of training and how they can affect performance.

"The work needs to be put in over an eight to ten week period."

• Stresses the necessity of a sustained training period for optimal performance.

"If you find that psychology isn't there, so you're skipping some training... be very honest with yourself."

• Highlights the impact of psychological readiness on training consistency and race performance.

• The speaker deliberates on whether to proceed with the Seville Marathon or consider other options.
• Importance of honest self-assessment in deciding race participation.

"If you're having that honest conversation with yourself, you're like, have I put in a really good eight to ten weeks? Am I going to be able to run really well on race day?"

• Encourages honest self-reflection to determine readiness for upcoming races.

"I just don't think the fitness is going to be there that would allow for, like, a big result."

• Concludes that current fitness levels may not be sufficient for a strong performance in Seville.

• The speaker shares the emotional difficulty of letting go of the Seville Marathon.
• Discusses the challenge of watching others succeed in races they are unable to participate in.

"It's really difficult for me because it just seems I constantly kind of get to a place where for whatever reason, it just doesn't fall right for me."

• Expresses frustration with recurring challenges and setbacks in marathon training.

"Even while I'm sitting talking to you guys here, you can see how difficult it is to let Seville go."

• Highlights the emotional struggle of accepting the need to withdraw from a race.

• Discusses potential future races, such as the London Marathon.
• Considers the specific training needs and preparations required for different marathon events.

"The only way that Seville, you know, could happen would be if I could do some kind of long run that can give you an idea if things are sitting in a position that you could run well."

• Identifies the need for specific long-distance training to assess readiness for Seville.

"That's why something like London might become the option."

• Suggests that the London Marathon might be a more viable option given current fitness levels and training needs.

• The speaker emphasizes the need for marathon-specific training adaptations.
• Discusses the importance of long-distance runs and specific fitness improvements.

"If you want to talk about marathon specificity, well, then you've got to go long."

• Stresses the importance of long-distance training for marathon readiness.

"It might require a pretty unorthodox approach, which means pushing things forward maybe quicker than normally you would have."

• Considers the need for an accelerated training approach to prepare for upcoming races.

• Reflects on the overall training journey and the importance of making informed, honest decisions about race participation.
• Acknowledges the challenges and emotional aspects of marathon training and performance.

"I want to give myself the best chance of running the Olympic qualifying time."

• Emphasizes the ultimate goal of achieving an Olympic qualifying time and the need for strategic planning to reach it.

"It's kind of that simple, and that's difficult for me to accept."

• Concludes with the acceptance of the current situation and the need to make difficult decisions for future success.

• Mixed Training for Marathon and Shorter Distances:
  • Incorporate training that benefits both marathon and shorter distances like 5K and 10K.
  • Balance training to maintain marathon-specific workouts while improving speed and VO2 max.
  • Example: Combine long runs with interval training to tire the body before speed work.

"The only real way that I see maybe, like, a Seville making sense is if you kind of... do some of that training to help, like, ten K fitness, five K fitness, which I think is very, very important for marathon fitness."

• Importance of VO2 Max and Fast Twitch Fibers:
  • VO2 max work should be integrated into long runs.
  • Fast twitch fibers are crucial even for marathon runners.
  • Example: Include VO2 max work within a long run to simulate marathon conditions.

"He [Terence Mahone] used to do with his guys was include Vo2 max work. But he would do it within the kind of long run because he believed that, yes, vo2 is important. Yes, fast twitch fibers are important, but he tried to do it in that marathon specific way."

• Combining Long Runs with Interval Training:
  • Start with a long steady run (e.g., 45 minutes in Zone 2).
  • Follow with interval training (e.g., 10 to 15 reps of 400 meters).
  • Cool down with an additional run to accumulate significant mileage.

"You might get out there and you might do a good 45 minutes run. Then what you can do is do your ten to 15 400s... By the time you've done all that, you're probably sitting at about 15-16 miles."

• Fat Oxidation and Steady Runs:
  • Maintain steady runs at a pace that promotes fat oxidation.
  • Aim for at least 45 minutes, three to four days a week.
  • This builds foundational strength for marathon running.

"It's very important that you do at least 45 minutes when you're trying to do that stuff... It takes at least 45 minutes of that kind of work, I think three to four days a week to get it to a good place."

• LT1 and LT2 Training:
  • Incorporate runs at LT1 pace (e.g., 4 times 2K at 520 pace).
  • Mix this with fat oxidation runs to build endurance without overtaxing the body.
  • Optionally include LT2 work for additional intensity.

"Then you could probably do like four times two k at your, like that. Like lt one... We've got a good 45, 50 minutes done at our sort of like, fat oxidation area. Then we've got eight k done at lt one."

• Efficient Use of Limited Training Time:
  • With limited time (e.g., five weeks), focus on marathon-specific workouts.
  • Prioritize sessions that build marathon endurance over VO2 max alone.
  • Plan training to maximize the remaining weeks effectively.

"With five weeks to go, there's only so many Tuesdays left... you don't necessarily want to dedicate a full day to, like, maybe vo two, when actually you're kind of like, shit... I kind of want to be moving into this, like, marathon y type stuff."

• Extension Tests:
  • Conduct over-distance tests (e.g., 2 times 10K) to gauge endurance.
  • Ensure conditions are fair (e.g., proper hydration, nutrition, and rest).
  • Use these tests to identify potential weaknesses in fitness or endurance.

"So what I'd probably be looking to do is something like, maybe like two times ten k... If you can do two times ten k and you can just track over those sort of like reps, at what point did it start to tip?"

• Psychological and Physical Preparedness:
  • Observe psychological responses to challenging workouts.
  • Use tests as indicators of readiness for the marathon.
  • Adjust training based on test results to address any identified issues.

"So if you're in a similar place to me and you're unsure if you could do something... think about a little test like that and then, and then even just observe what your psychology kind of does."

• Gradual Increase in Intensity:
  • Progressively increase the intensity and volume of training.
  • Example: Move from 5 times 3K to more extended intervals like 2 times 10K.
  • Ensure each session builds towards the final marathon goal.

"You could do something like five times, three k first... you could actually, maybe finish the three ks a little bit inside marathon Pierce."

• Realistic Expectations and Adjustments:
  • Set realistic expectations for training sessions.
  • Adjust based on performance and feedback from each workout.
  • Use practical training experiences to refine the final race strategy.

"The expectation would be that maybe you're able to go into the park and maybe you're able to do like, you know, the first ten k, five to 10 seconds below marathon y pace... that, to me, would be a fairly decent test."

These notes cover the key ideas and topics discussed in the transcript, providing a comprehensive overview of marathon training strategies, practical training sessions, time management, fitness testing, psychological preparedness, final preparations, and realistic expectations.

• Training Sessions and Recovery: Emphasis on balancing intense training sessions with adequate recovery.
  • Example: "Maybe your recovery would be like a 1k jog or like, not a total jog, but, like, not steady either, but just in between."
  • Importance of spacing out tough sessions to once a week to avoid overtraining.
  • Importance of hydration, good sleep, and proper fueling.

"Make sure you're spacing those out, probably like, session like that, probably only once a week. That's a pretty tough session. It's going to take its toll on the body."

• Extending Marathon Fitness: Focus on extending fitness to maintain speed over longer distances while managing fuel consumption.
  • Lactate levels as an indicator of carbohydrate usage.
  • Training to keep lactate levels stable over increasing distances.

"What you're trying to do is extend for how long the body can run at that speed and keep the fuel the same lactate, whether it's two, whether it's 2.5, is telling you how much grams per hour of carbohydrate you're using, essentially."

• Distractions and Focus: Acknowledging distractions and their impact on training focus.
  • Example of bodyboarding as a distraction.
  • Importance of focusing on recovery and avoiding distractions for serious goals like the Seville marathon.

"If Seville was the dream, you might not be driving to, you know, the beach. Maybe that's me being hard on myself."

• Honest Self-Assessment: The need for honest self-assessment and making tough decisions about training and distractions.
  • Considering warm weather training to avoid distractions.
  • Recognizing when activities are distractions and addressing them.

"Remember, when I say things out loud and then I try to defend it, it's normally exactly that. This is probably a bit of a distraction."

• Adjusting Training Plans: Making small adjustments to training plans to maintain motivation and progress.
  • Example: Increasing reps or distance slightly to keep training effective.
  • Importance of maintaining a rhythm and avoiding disruptions.

"Some days, instead of doing three times 3k, I did four. You know, some days, instead of doing 12 miles, I did 15, I did little bits and pieces to just maybe just to kind of keep it a thing."

• Positive Training Experiences: The positive impact of successful training sessions on confidence and motivation.
  • Example: Successful 2k test and its impact on training confidence.
  • Importance of enjoying training and feeling good about progress.

"For the last two weeks, it's the first time that there's been a confidence going to training and there's been this, like, it's everybody's dream to. When you start a rep, you get to kind of like start the rep and then you get to kind of like ease down, ease back."

• Training Camps and Altitude: The challenges and benefits of training camps and altitude training.
  • Example: Adjusting to altitude and its impact on training rhythm.
  • Importance of consistency in training environment.

"I know that you guys won't always be going on camps like you probably work or, you know, you don't have the luxury and the time to constantly be like banging off to like altitude camps and all this sort of thing."

• Maintaining Training Rhythm: The importance of maintaining a consistent training rhythm and avoiding disruptions.
  • Example: The impact of travel and altitude adjustment on training consistency.
  • Balancing the benefits of training camps with the need for a stable training environment.

"If you get into like a consistent rhythm with training and you notice that like something could break that rhythm. Where I'm going to go with that a little bit is not that I want people to shy away from racing. I don't at all."

• Psychological Impact: The psychological impact of racing and its effect on training motivation.
  • Example: The potential negative impact of a poor race performance on future training.
  • Importance of being mentally prepared for the outcomes of races.

"If the psychology dropping a little bit then impacts the next month of training, just be careful with that decision because that's a big decision."

• Knowing Yourself: Understanding personal reactions to race outcomes and making informed decisions about racing.
  • Example: Using a poor performance to motivate further training.
  • Importance of self-awareness in managing training and race decisions.

"You have to know yourself. So, like, that was. That's a pretty banging podcast. 45 minutes. Well done, everybody."

• Self-Compassion and Patience: Encouragement to be kind to oneself and patient with progress.
  • Balancing goal-setting with self-compassion.
  • Importance of being patient with both body and mind for successful training.

"Be nice to yourself. Don't be so hard on yourself. It's okay to push yourself. It's okay to set goals, but, you know, be patient with the body and the mind and, yeah, I think things will go really well for you."

These notes encapsulate the key ideas and themes discussed in the transcript, providing a comprehensive overview for study purposes.