Judgement day

On the 14th of October was the day I would run my first half marathon the conditions were not easy as it was really windy which would make it hard going especially running into it, the weather was sunny which was a positive  but I was nervous as hell before the race. As horn went off for the start of the race It was important to get into a running rhythm pace as soon as possible. My main race strategie was to time my self at each 5km mark in to see the progress I was making during the race. In which to achieve my goal I would have to be able run each 5km in at less 30 minutes. At the first 5km mark I ran about 25 minutes which for me this was huge positive I was on target, not tired at all and I had found my rhythm. As I carried on the running was surprisingly easy at the 10km and 15km mark I was still on target and well head on time and for some reason it might have been a gut feeling but I knew I was going to achieve my goal when I was at the 15km mark and had 45 minutes left to go in order to achieve my goal under 2hrs. With still plenty of juice in the legs and the lungs weren't even screaming out for air I was determined to run as hard as possible to see how much I could bet my goal by. When I saw the finish line It was one of the best things I had ever seen in a long time and as I cross the finish line I knew the goal was achieved but what time did I run it in ?. I managed to run my first half marathon in 1hr 43mins 44secs which was 17 minutes under my target time of 2 hours. I was the happiest man on the planet not only did I achieve my goal but I smashed it and a feeling I will never forget.



                                 At the start of the race trying not to show nervous.
                     

                                At the finish line after race. Challenge complete and absolutely buggered

Reflection

I think in reflection the reason for achieving my goal in running this half marathon in under two hours was on race day having a good  race strategie in timing my self at each 5km mark and finding my rhythm early. but the main thing was having stuck to my training programme and following it day by day and week by week it really did help my components of fitness targeted and energy systems as well. Another thing that could have factored was having a strong base line of aerobic fitness before the training it self began. This mainly would have come from playing sport and having previous cross country running experience as well. Overall I found the experience of training and running a half marathon to be enjoyable and I might run it it again some day to bet this time or even take on a full marathon it self. 

weeks 8,9 and 10

These final three weeks were about lowering the work loads in preparation for my half marathon that was coming around fast this meant a lower RPE and duration for training sessions. Another important thing was rest and recovery that meant more rest time (mostly for final week of training) to preserve energy and not have any last minute injuries. For last  week I was trying to focus more on my mental frame of mind for the race this meant doing things like visioning the race map and visualizing the race it self in how I was going to run the race. Also for the last week was about eating lots of carbs and drinking plenty of water for hydration and energy purposes.


Training programme for weeks 8, 9 and 10


Week 8     Monday        Tuesday     Wensday     Thursday       Friday    
                 30min run       Jacobs       35min run        rest         30min run  
                 10min row      ladder
                                       20mins  

                   Saturday         Sunday
                   50min run          rest


Week 9    Monday         Tuesday      Wensday      Thursday     Friday      
                35min run       30min run      30min run       rest         20min run  

                 Saturday         Sunday
                 40min run          rest


Week 10    Monday        Tuesday      Wensday      Thursday    Friday          
                  25min run          rets           20min            rest           Jacobs              
                   at beach                                                                ladder 20mins

                   Saturday     Sunday 
                       rest         race day
            


note: flexibility was static stretching after each training session. 

Video diary 3 

http://www.youtube.com/watch?v=ukyJsoj3HX4

note: highlight above URL and right click on it and select go to http to go video.

weeks 4, 5, 6 and 7

These middle stages of training were most important as this would be where my components of fitness results would come from and is where I was working my hardest to get the most gains as I could from my programme it self for the half marathon race. This would mean a higher RPE them from the first three weeks, progressive overload for each week for duration would increase and running longer distances for aerobic fitness. A main training principle that was a major factor for me was enjoyment, if I did not enjoy training them I would most likely lose interest  So to counter this mean using cross training affectively like going to the beach running or tweaking training days in new running routes. Rest and recovery was a big factor as well from a high work load this mean warming up and down before and after training sessions had to be done properly in order to avoid injury once more.

Below training programme weeks 4 to 7


  Week 4      Monday         Tuesday         Wensday      Thursday       Friday      
                   35min run         35min run      45min run        rest           35min run  
                   10min row                             10min row

                    Saturday           Sunday
                   75min run             rest



Week 5     Monday          Tuesday          Wensday        Thursday     Friday      
                 30min run         50min             30min run          rest            Jacobs    
                 35min bike       beach run        10min row                          ladder
                                                                                                         20mins 

                Saturday             sunday
               80min run              rest



Week 6      Monday         Tuesday          Wensday         Thursday      Friday        
                  35min run       30min run          50min                 rest         30min run     
                  30min bike                             beach run


                 Saturday        Sunday
                 85min run         rest



Week 7     Monday            Tuesday        Wensday          Thursday     Friday         
                  30min run         50min run       35min run             rest         30min          
                                                                40min bike                         beach run 

                   Saturday           Sunday
                   90min run            rest



note: flexibility was static stretching after each training session 

Video diary 2 

http://www.youtube.com/watch?v=GDunN9PIsTU 

note: to open above video highlight then right click then select go to. 

weeks 1, 2 and 3

In these first 3 weeks for me this was about getting into training and adapting to my training programme since it was my first time training for a half marathon. for this I had a moderate RPE since I did not want to over train and risk injury. This meant using flexibility more accurately in stretching before and after trainings so that I could prevent muscle soreness as much as possible as well. During this time there was the idea of finding the right progressive overload in which adding to my running times each week this for would be adding 5 minutes a week until the 8th week. The F.I.T.T principle during my programme for the first three weeks were a frequency of training 5 days a week. A RPE intensity of 5 to 6, time of 20 to 70 mins with one big run a week and types activities used were running, cycling and rowing.

Below first 3 weeks of training programme



Week 1 Monday Tuesday Wensday Thursday Friday  
               25min run           20min              25min run            rest              20min run  
               15min bike         jacobs              15min bike
               10min row          ladder

               Saturday  Sunday
              60min run              rest



Week 2    Monday Tuesday Wensday Thursday      Friday  
                30min run         25min run          30min run           rest            25min      
                15min bike                                15min bike                            Jacobs
                10min row                                 10min row                            ladder


             Saturday           Sunday
             65min run           rest





Week 3     Monday Tuesday Wensday Thursday Friday      
                   35min run          Jacobs             35min run          rest             30min    
                  25min bike         ladder             15min row                           beach run
                                           20mins                                                  

   
                 Saturday             Sunday
                 70min run            rest




 note: flexibility was static stretching after each training session

Video dairy 1

http://www.youtube.com/watch?v=Jlotu8QANMU

note: highlight above URL and right click on it and select go to http to go video.

Targeted Energy Systems

 The energy systems  that are challenged in marathon training and competitions are anaerobic and aerobic. The key to a good  half marathon runner is to maximize the efficiency of their energy systems. 

Anaerobic and Aerobic Training:

The anaerobic energy systems allow for short, intense efforts, while aerobic energy systems provide the energy for activity lasting longer than 2 minutes.  Marathon runners require endurance, which is mainly conditioning the aerobic system. When a marathon runner is not processing oxygen quickly enough (aerobic), the anaerobic system kicks in. As the anaerobic system creates by-products (of which one is lactic acid) that need to be removed. It is done by training the anaerobic system to allow the athlete's muscles to maintain intensity despite the by-products. Training for marathons contains runs that are short, runs that are long, runs that are intense and runs that are less intense. These components are included in the training programs for both half-marathon and marathon.

Aerobic conditioning consists of increasing the amount the athlete runs and including a longer run weekly in training runs.  This results in greater endurance and improved running economy. This is the largest component of a distance runner's training program. To develop an aerobic base, training sessions consist of high volumes of continuous, longer distance running at below what an athlete's race pace would be. This works out to be at about 70-80 percent of the athlete's maximum heart rate. This would translate to an athlete being able to carry on a conversation while running. Of course, at times, the athlete's aerobic energy system training has to be increased with more intense runs.

  Aerobic system and its functions video

http://www.youtube.com/watch?v=PQMsJSme780

note: highlight above URL and right click on it and select go to http to go video.

The anaerobic system and its function video

http://www.youtube.com/watch?v=uCmNQQWlrc0

note: highlight above URL and right click on it and select go to http to go video

Reference

http://sports.specialolympics.org/specialo.org/Special_/English/Coach/Coaching/ATHLETIC/TEACHING/MARATH-2.HTM

Aerobic training methods used in Programme 

Continuous training

The most common form of aerobic training is called continuous training. In this form of training, the heart 

rate is elevated and maintained by using jogging, power walking, cycling, swimming, aerobic floor classes, or any other form of exercise that elevates the heart rate. It should be performed continuously for a minimum of 20 minutes. Continuous training is generally of a long duration and moderate intensity: 70–85 per cent of maximum heart rate for 30 minutes to 2 hours. 

Fartlek training
  a combination of continuous training and interval training in that it involves continuous effort with periods of high intensity, followed by a recovery period. Generally speaking, the bursts of speed are usually of 5–10 seconds duration, and are repeated every 2–3 minutes. Speed Play is usually performed over undulating terrain (such as up and down hills) and is less formalised than interval training. The degree of aerobic versus anaerobic work is dependent on the athletes, and how they feel during the workout. The predominant improvement is seen in aerobic capacity. Speed Play can be easily adjusted to meet the needs of most athletes, and the needs of both interval and
continuous systems.


References
file.php/2167/Resources/Lectures/topic_05_Principles_of_Training/How_does_training_affect_performance.pdf

Components of fitness used in programme

Over the 10 weeks of  my training for my half marathon I used these three components of fitness in my programme in order to give me the best chance of accomplishing my challenge goal.

Cardiorespiratory Fitness 

• Ability of the heart, blood vessels, blood and lungs to supply nutrients and oxygen to the muscles and the ability of the muscles to use fuel.
• Ability to preform large muscle, dynamic, moderate to high intensity exercise for prolonged periods (2-3min+).  

For the cardo based  training I did in the programme consisted of...


Long Runs

Long runs are used to build endurance in the cardiovascular and muscular systems, and progressively train the body to become more efficient at utilizing oxygen.These positive changes improve running economy and increases V02 max in the less experienced runner.


Easy Runs

Easy runs make up the majority of the training in the beginner program. These runs are done at
a low intensity, which allows the aerobic (oxidative) energy system to supply a steady amount of
energy to the working muscles. Easy runs are also used to recover from the more strenuous workouts in the advanced program. h e intensity of an easy run should be done at a conversation pace.


Tempo Runs
Tempo paced running is a method of increasing lactate threshold; which will allow you to increase
your race pace and run for a longer duration of  time. The intensity of a tempo run should be
equal to or slightly lower than lactate threshold, but faster than the pace of the easy and long runs,
and sustainable for at least 20 minutes. The duration of the tempo runs will range from 30 to 45 minutes. These should begin at easy run pace for 5 minutes before increasing to 10K pace and end with 5 minutes of easy run pace.the duration listed in the program includes this warm up and cool-down period



Cross Training
Implementing another type of training activity into your program is referred to as cross training. Cross training may reduce the likelihood of overuse injuries because it shifts the stress of training to different muscle groups, or stresses the same muscles used during running in a slightly different way. Aerobic cross training allows you to decrease your weekly mileage by replacing it with conditioning that helps maintain fitness level while enhancing recovery. Low impact cross training can encourage faster recovery than sedentary behaviour. Any activity other than running that elevates your body above the resting levels for an extended period of time could be considered cross training. Examples include swimming, biking, water jogging, rowing, or strength training.


Muscular Endurance 

Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.  

Some activities that help my muscular training were running up stairs and hills which not only increase your endurance nut also improve my running technique by teaching me to strike with the forefoot which Increase both my speed and training volume over time

Flexibility 

 Is the ability of joints to bend, stretch and twist through a range of motion without injury.  
The flexibility aspect of my training was more about stretching before and after trainings. the main type of stretching I experienced was.


Static stretching
Static stretching is also called ‘passive stretching’. This involves the gradual lengthening of the muscle to a point where it is held for 10–30 seconds. The point at which it is held should elicit a stretched feeling within the muscle. Static stretching is a safe and effective method of stretching muscles and joints because it is slow and sustained, and because it overcomes the stretch-reflex mechanism and allows the muscle to be stretched to its fullest possible length.

References 

 http://www.livestrong.com/article/349955-how-to-increase-muscle-endurance-in-legs/

file.php/2167/Resources/Lectures/topic_6_improving_cardiorespiratory_fitness/NSCA_PTJ_070202_Training_for_the_Half-Marathon.pdf 

file.php/2167/Resources/Lectures/topic_05_Principles_of_Training/How_does_training_affect_performance.pdf