My goal at the start of the year was to try and get the best age category time for the Perth marathon, for my age group ( 55-60) it was just shy of three hours, 2:59:09 to be precise. To this end I trained very hard for the Bibra Lake Marathon in July to use as a yardstick to see how close I was , or would be, in October.  At Bibra I managed a respectable 3:04 hanging onto the sub3 bus for 26 kilometres before cruising home at a reasonable pace.  This gave me a lot of confidence that with two more months training I could find that four minutes or so I needed to break the record in Perth.

Unfortunately I had the small matter of a backyard ultra booked in for August and inbetween recovery and tapering and then racing a BYU my training went to pot in August. This gave me a four week window but after a poor showing in the BYU , and inclement weather, my training was poor, consistent, but poor. By poor I mean I ran most days but no real marathon specific sessions. I also noticed my quicker pace was slower than pre-Bibra and I could feel my marathon fitness ebbing away.  Truth be told I really gave up chasing sub three hours at Perth as soon as I made my  mind up to race Birdy’s backyard in August. There wasn’t time to do both well and my marathon training suffered.

Unperturbed  I did enough to give me confidence I could run three hours and ten minutes or quicker and it would be a good exercise to check out the course for another attempt next year, being 58 in 2025. What could possibly go wrong ?  As it was it seems a lot can go wrong when you run to a time you have no right to run to, that’s marathon running. !

Back in the day I had managed to grab a few number one bibs for the City to Surf marathons and normally from the same Race Director, who now organises the Perth Running Festival. I managed to pull a few favours and had the honour of running one more time with the number 1 pinned to my chest.

Getting changed in the car park before the event I bumped into Johannes, Jon and Adam. It was marathon number 100 for Jon which is an incredible achievement and more so as he’s still running sub three hour marathons and chasing PB’s.  He would run 2:52 , a great time. Adam was running his first marathon for six years and ran a 3:08 suffering with cramp later in the race, he’ll be back to running sub three and beyond in no time.  Johannes is chasing Ironman glory in December and is racing often and well, he ran a 3:10 .

Jon and I tucked up behind the Africans at the start, managed to keep them honest for a hundred  metres or so and then left them to their own race while I freewheeled waiting for the three hour bus to catch me up. As it was the three hour bus caught me up around nine kilometres into the event and then rolled over the top of me pretty quickly. This was not a good sign as my legs were heavy and I watched the three hour bus disappear around twelve or thirteen kilometres, this left me in no mans land with a long way to go to the finish. From the start I knew I was in for a long day at the office. I was reminded of Melbourne in 2022 when the same thing happened, dropped from the three hour bus early and then staggering to the finish. I was hoping I could do better this time and up until half way I was still ahead of Melbourne pace.

The course is all on road closures which sounds good but it did lead to some wide open roads and little crowd support in some areas. Although the day was warm and humid there was little wind to talk off, which was a good thing.  I couldn’t image a head wind for any part of the course as you’d be totally exposed. As it was I was searching out shade when I could but for the most part was unsuccessful. That being said the course is flat enough to be a fast option but also there’s enough undulation to keep most muscle groups firing. Overall I think the course is good for a fast time but the weather conditions are the limiting factor, the last two years it has been humid and running an event in October you are always playing with the weathers gods. Funnily enopugh the week prior there was thunderstorms and torrential rain, with wind, that would have been unpleasant?

I ran through half way around 1:35 but by then all dreams of sub3 were well and truly over. The wheels started to fall off pretty quickly between 21k and 32k , although in my defence this was on the Kwinana Freeway which is a very long section of open road with little to look at apart from more open road, not the prettiest scenery although it was cool getting so close to the trains that were still running in the middle of the freeway. When we came off the Kwinana freeway and headed towards the Nedlands turn around , running past the iconic Swan Brewery, the wheels disappeared completely.  Due to lack of proper marathon specific training , heat and humidity I hit the marathon wall right on cue, virtually 32k on the button. I have highlighted this on many occasions in my previous posts but this was the first time since my first marathon,  in 2002,  that I had succumbed to the wall. A part of me found it amusing that even after 48 marathons I can still make rookie errors albeit I also understood what was coming my way over the next ten or so kilometres. I thought back to the fist time I had hit the wall in the 2002 Perth Marathon and the feeling of not understanding why my legs just wouldn’t move, it was surreal being mentally fine but physically the body had checked out. I always remember the encouragement from the crowd being more out of worry and the looks on their faces was telling a different story to the encouraging ‘you can do it‘ , ‘looking good‘ and ‘nearly there’ . I had seen this before but only when the runner looked like they were about to implode, today I was ‘that runner’. 

I moved into damage mitigation for the last ten kilometres , walking though every other aid station to make sure I got a good cup full of Gatorade or water.  My times didn’t blow out and I managed to hold sub 5min/k pace to the finish. My final goal was to finish ahead of the 3:15 bus which ran over me with the finish in site. This did inspire me to speed up and I managed to break 3:15 by three seconds, finishing two seconds behind the bus drivers.

So marathon number 48 done and dusted, I’ll take some learnings from this one and that’s the point , to continue to enjoy the event but also take something from each one. You never know I may even improve and take out that elusive sub three age group record in 2025, funnier things have happened ? Major learning is respect the distance and set your achievable pace early, don’t assume all will end well with experience. I knew I was never going to break sub three hours but was hoping for maybe a sub three hours ten minutes ? The extra four or five minutes doesn’t sound a lot in the scheme of things but trust me , at ten kilometres to go with nothing in the tank, that extra five minutes is bloody hard.

Post race I stumbled back to my car parked a few kilometres away and couldn’t then get back up to the start to celebrate Jon’s 100 marathons. with the crew. I felt guilty but I was in no state to drink and even walk, it was all I could do to drive home and stumble into a hot bath which was better than my first marathon when I called my Wife from the car port to be helped out of the car and then persuaded my neighbour to let me use his bath, happy memories. (maybe not so happy for my neighbour at the time?)

Finally another big shout out to my good mate Jon Pendse who ran his 100th marathon at Perth, which includes over 50 sub three marathons and many marathon victories.  He is the Duracell bunny of marathon running, he just keeps on keeping on.  Next on his radar is 100 sub 3 marathons and that’s take him to legendary status and then who knows, he could even look at 100 ultra marathons, the sky is the limit for Jon.  Well done buddy, we are all very proud of you.

So what’s next ? No rest for the wicked of course, in less than four weeks I’m taking on the Feral Pig 100 miler , racing on the bibbulmun track.  ( https://www.bibbulmuntrack.org.au/ ).  I think there’s still a few spots left if you want to join me ?  ( https://feralpigultra.com.au/ )  This is one of my favorite events but also one of the hardest. A midnight KO Friday night means two nights with no sleep which makes for wicked hallucinations on Sunday morning. The course also runs through the finish line with a further forty or so hard kilometres to go, it’s a big mental effort to run past your car and continue and head out to the ‘death loop‘ .  The course itself it mainly brutal single track and add in the temperature, which is either hot or really hot, and it’s  one tough mother of an event. Need to pull my finger out and get onto the trails or I’ll be facing another long day at the office albeit on the trails this can also be a good thing ?

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

My 47th marathon last weekend went reasonably well, finishing just over three hours for 25th overall from a field of nearly 140 . Dropped off the sub3 bus at halfway and cruised in with a one hour thirty minutes half and a positive split of nearly five minutes coming home in just under one hour thirty five minutes for the second half. Anything less than five minutes positive split is considered acceptable.

Post marathon I try and rehydrate as quickly as possible and then take on nutrition within the 30 minute window when your muscles are desperate for fueling. Luckily post Bibra I was able to dive into some french bread, swimming in maple syrup surrounded by fruit, thanks to my good mate Rob.

My first run was the compulsory Thursday morning running group at Yelo. 5:30am kick off come rain or shine for a 10k easy run up to a 14k threshold run.  Lately it had morphed from my ultra 10k easy run into a ‘ball busting‘ 14k threshold preparing for Bibra.  I was more than happy with progress and off the back of this run, as well as some good paced Sunday long runs with the BTRC group, I had revised my Bibra Lake estimated time to a sub 3. Unfortuanterly I realised quite quickly on the day this was not going to happen as I struggled to hold sub3 pace from the start. Not a problem, my A-goal race , the Perth marathon, is in October so I have twelve weeks to go from a 3 hours four minutes to a two hour and change finishing time.

Today I ran another 10k around one of my local parks, Bold Park, in Perth, a mixture of trails and concrete paths. A bit of elevation to raise the heart rate but took it very easy. Recovery is as important as the taper period when it comes to marathon running. Post marathon you are suspectable to injury as your muscles are recovering from the beating they were given during the event.  I’ve seen images of muscles before a marathon and the same image post marathon. Before all the muscles are aligned , post marathon its looks like spaghetti bolognaise. ! It brought home to me how we really need to take recovery seriously.

From a post by Jay Johnson on the http://www.active.com website.

Yet that’s the problem: If you resume your training post-marathon with structural, fascial and metabolic issues, you’re setting yourself up for problems in the coming months. So let’s take the question, “What does marathon recovery look like?” one item at a time.

Marathon Recovery Rule 1: Take a Shower

Immediately after the race you should forget the fact that you’re an environmentalist and use some extra tap water for a contrast shower. What is a contrast shower? Alternate between cold water and hot water on your legs—one minute hot, then one minute cold. The cold water causes vasoconstriction (i.e. blood vessels close and get smaller) of the blood vessels in your legs, while the hot water causes vasodilation (i.e. blood vessels open and get bigger). This oscillation between the vessels closing and opening helps rush oxygen-rich blood to your legs.

After the marathon, your legs are full of muscles which, on the cellar level, are damaged and have millions of micro-tears. Should you feel guilty about wasting this water? Probably. But it works. As the G.I. Joe cartoons said in the 1980s, “Knowing is half the battle.” It’s up to you to decide if you want to do this. It’s worth noting that there is some fabulous information on the Web from Steve Magness, one of the brightest running coaches in America, that discourages icing after hard workouts. He argues it may inhibit the body’s signals for greater adaptation. But, when you’ve just run a marathon, you need to do all you can to help aid the repair of damaged muscle tissue.

Marathon Recovery Rule 2: Eat Protein, Sleep, Then Get Moving

After your contrast shower, have a nice protein-rich meal. Then, get a good night’s sleep. The next day, you take the day off from running, right? Wrong. You’ve got to get moving the day after the marathon. I know it’s hard, but you need to go for at least a brisk walk, and possibly a light jog. Do something to get blood moving in your legs to help facilitate the healing process.

More: Optimal Post-Marathon Recovery Nutrition

This run or walk is your check-in with your body post-race. Is your left knee sore and your right gluteal muscles tight? Or maybe you have horrible blisters on one foot but not the others. You need to gather this information so that you can take it to your therapist or coach to figure out what you can do in the future to minimize these issues that may have held you back some during the race.

Marathon Recovery Rule 3: Invest in Your Recovery

The next step you should consider following the marathon is to invest a little money in yourself. Visit an Active Release Technique (ART) therapist. Why? Because in the final miles of a well-run marathon, there is undoubtedly a breakdown in your biomechanics, and that breakdown means that you’re asking more of one muscle group or more of one side of your body than the other. Simply put, you’re likely asymmetric when you finish the marathon, and you need someone who can help you gain back that symmetry and take care of any little injuries you may have incurred during the race.

How do you find an ART therapist? Search for a physical therapist, chiropractor or even a highly trained massage therapist in your area; the key is that they’ve taken the time to broaden their knowledge base and get an ART certification.

More: How Sports Chiropractors Prevent Injuries in Runners

When athletes are worked on by an ART therapist, their minor injuries or “niggles” tend to go away after one or two sessions. Now, I know what you’re thinking. This will cost money and that money could be spent on a new pair of shoes. But, when you consider the money and time spent seeing an ART therapist, it’s a small fraction of what you spent on your marathon registration, traveling to the marathon, lodging and meals. Plus, most good ART therapists will give you a small list of strengthening exercises you can do to strengthen your minor muscles, or improve symmetry. So find a good therapist and invest some money in yourself so that when you resume training you’re 100 percent healthy, and ready to train at a new level.

Marathon Recovery Rule 4: Cross-Train Before You Resume Running

Recovery from a marathon has long been thought of as: Take X number of days off, then start running again. But, a new model for marathon recovery values the healing power of getting oxygen-rich blood to damaged muscle tissue. One way to do this is to swim or aqua jog. Both are good because you simply move some blood around the body, and speed up the healing time of the cellular damage that occurred in your leg muscles during the race.

lso, there is some benefit to being in water for the lymph system, as the hydrostatic pressure of the water gives your lymph system a gentle massage that helps flush out the toxins and waste products you might be holding onto post-marathon. Biking, cross-training on the elliptical and hiking are good choices, too—all three of these activities meet the criteria of getting blood to your damaged muscles.

So when do you start running? That’s very much up to you. For many of you, the thought of going two or three weeks without running is hard to imagine, yet many elite distance runners take a long break after a marathon. This is a great time to cross-train, which could include activities as gentle as a brisk walk or a hike. The key here is that you should give your body some time to realign and heal from the stress of a marathon.

Marathon Recovery Rule 5: Get Stronger Before You Start Training Again

The good news: You have time to do some serious, focused non-running ancillary work at this time. I refer to this as General Strength and Mobility (GSM) and, in the days following the marathon, it’s a great time to complete this type of work.

Post-marathon GSM practice proves beneficial because every runner has weaknesses, often with their minor muscle groups, and this work helps strengthen those areas. Use the lunge matrix warm-up and the myrtl routine before and after cross-training. When you return to running, keep these elements as part of your training, and you’ll be that much closer to running injury-free.

More: The 5 Best Core Exercises for Runners

Remember, the reason to do GSM work is to stay injury-free, which will allow you to run more miles and more intense workouts. This work can be a bit boring and definitely is not as enjoyable as a nice run with friends. But if you want to improve as a runner, then you need to improve your basal level of general strength, and you need to improve your hip and ankle mobility. Think of this work as an insurance policy again injury for your next block of serious run training.

acing a marathon is a huge accomplishment, and you should be proud to finish. But you should also take the steps following the marathon to ensure that your next phase of serious run training goes well. Invest in yourself with everything from a contrast bath to a couple of ART sessions to daily GSM work. If you do these things, you’ll be ready to run even faster the next time you toe the line.

What you do (and don’t do) in the hours and days after your marathon is just as important as your training to ensure you can recover properly to avoid injuries and of course, to do it all again! If you’ve already finished your goal marathon, keep these do’s and don’ts in mind for next time, and if yours is still upcoming, follow this advice to ensure you recover well after your big effort.

Do’s

Hydrate: This should be your first priority when you cross the finish line. After a marathon, you need to not only drink water, but to replace the electrolytes you lost during the race. In fact, most experts suggest consuming 24 ounces (700ml) of liquid for every pound of body weight lost, and one gram of sodium for every litre of water you drink. So if you lose one pound during your marathon, you’ll need 700ml of water and 700mg of sodium.

Eat a recovery meal: You may not feel like eating immediately after you cross the finish line, but it’s important to at least have something small as soon as possible. Once your stomach has settled, you should aim to eat a well-balanced meal that contains a mixture of carbohydrates, fat, protein and micronutrients.

Walk: Or do some other form of gentle activity. As tempting as it is to just sit down and not move, you’re better off doing some light, easy movement, like a slow walk, for about 30 minutes after the race to allow your heart rate to return to normal and to keep your blood flowing through your muscles to help clear lactic acid and kick-start the recovery process.

Don’ts

Drink too much: Alcohol, that is. Of course, you’re going to want to celebrate your accomplishment, but alcohol can negatively impact your muscles’ recovery process. On top of that, many runners make the mistake of switching to beer before they’ve fully rehydrated after the race. Since alcohol is a diuretic, drinking too much before you’ve had enough water and electrolytes can dehydrate you even further. This doesn’t mean you can’t have a couple of cold ones to celebrate, but make sure you prioritize proper hydration and post-race nutrition first, then drink in moderation after.

Limit your food intake: You’ll be taking some time off running after your marathon is complete, but this doesn’t mean you should be cutting back on how much you’re eating. Your body is going to be in recovery mode for several days or even weeks, and it needs calories and nutrition in order to repair itself. If you find your appetite is suppressed in the days following a marathon, make sure you take advantage of the times when you are hungry and eat. As much as possible, try to make sure the food you’re eating are nutrient-dense, too.

Return to activity too soon: After a marathon, you should take your time with the comeback. Your body will be stressed after months of marathon training, and the only way to bring it back to normal is through rest, so don’t rush it. Opt for low-intensity activities, like walking or yoga, for at least a couple of weeks before you attempt to run again. For some runners, this can be a frustrating time, but do your best to embrace the downtime and be patient: if you allow yourself to fully recover, you’ll be able to start your next training cycle off stronger and healthier.

From a post I wrote in 2019…

Passive recovery means stillness and inactivity. By contrast, active recovery means being active in a way that promotes recovery rather than intensity

A few weekends ago I ran marathon number 44 , which was a controlled effort for sub number 31. After celebrating with a can of Guinness , or three, it was off back to the mainland and time for active recovery. Now when I recover from a marathon it is not a pretty sight. It’s a bit like drinking really, I can drink like a 18 year old (please note I only really drink after the Rottnest Marathon as it’s tradition and the beer mile because, well, it’s the beer mile?!) but I recover (and suffer) like a 80 year old. Personally I think the reason hangovers get worse ,with age , is because otherwise we’d all just keep drinking to excess and ,unfortunately, this can only end badly as we grow older. If there is a God, ( and it’s a bit if,) then I can see why he (or she?) programmed us this way. Best thing to do is abstain completely but then how can you enter the Beer mile, it is a quandary ?

Right , back to me recovering. Normally after a marathon I give myself a minimum of three days off , sometimes even up to a week. After that I gotta run, I mean ‘ c’mon ‘ we’re runners, it’s what we do right? Anyhow I say ‘run‘ in the loosest sense of the word because my legs are normally well and truely ‘goosed’ and it feels like you’re running on wooden stumps. The first gradient I encounter can result in racing people walking and minding their own business. The look on their faces when this old, balding , bearded runner (?) sidles up to them is priceless. I’m not sure if they just feel pity or disgust at my inability to pass them in a reasonable manor. Of course over time I eventually get back to a some sort of pre-marathon form and pace and it’s onwards and upwards to the next one. (Remember , there is always a next one.)

The week after my last marathon , Rottnest, was particularly testing as for some reason I only gave myself Monday off running. Tuesday I was back into it and ‘stumbling‘ around Kings Park trying to convince myself this was a good idea, when it clearly wasn’t. This continued for the whole week,  truth be told and as I type this post I really question my decision. Was running a week after a marathon achieving anything bar humiliation ?

Funnily enough I googled “passive recovery after a marathon” and Google returned a post I had written in November 2016. How good was that ? On rereading the post I impressed myself (which is easy to do , mind.) So it’s worth another read (link below)

https://www.runbkrun.com/2016/11/07/the-day-after-the-marathon-active-or-passive-recovery/

For me after Rottnest I felt I should have opted for ‘passive’ recovery and piled on the kilograms before starting again. Weight is another good indicator of recovery and if you aim to put on at least a couple of kilograms before setting out on your next adventure it won’t be a problem. After carbo loading before a marathon and adding a few kilograms after, to aid recovery, running the marathon itself suddenly seems worth it ?  I’m sure I read somewhere that Meb Keflezighi,  or Ryan Hall,  liked to add a few kilograms after a marathon and wouldn’t start training until he had. Probably Meb , but looking at Ryan since he retired it may have been him !!

From the Guardian online.

Your immune system has taken a battering, your muscles are torn in lots of places and you won’t fully recover for a few weeks.

The severity of the damage and speed of recovery after a long distance run depend on how fit the person is to start with. For the casual runner who has spent several months training properly, the physiological damage during the marathon would have started as a gradual congestion of waste products in the body. “Your tissues are asked to do something that they’re not normally asked to do at that speed at that number of repetitions at that distance,” says Neil Black, head of physiotherapy at the English Institute of Sport.

The fatigue leads to soreness and tightness in the muscles. This means that the runner starts to move slowly and inefficiently. “When they slow down, they will change their gait slightly,” says Clyde Williams, a physiologist at Loughborough University. “They’re changing to a recruitment of muscles that have not been used for training and that’s when you get fur­ther aches and pains.” In addition, about halfway through the race, the constant pounding of the feet on the roads starts to cause pain in the joints.

At about 20 miles, levels of glucose in the bloodstream start to drop and the stores of carbohydrate energy in the body are almost depleted. Runners will become more aware of the distress signals that the various parts of the body are sending to the brain. “The distractions of the crowds and the bands and the cheering become less of a distraction and the focus goes more on the body,” says Williams.

Dehydration is also a risk. Runners drink water en route to replace the fluid lost through sweat but can’t fully replace it, simply because of the time it takes to get water through the digestive system into the bloodstream.

All this adds up, effectively, to major trauma. After the race, runners are left with microscopic tears in their leg muscles, which leak proteins such as myoglobin into the bloodstream.”The body’s defence mechanism will see these tears as damaged tissue and will set up an inflammatory response,” says Williams. Part of this response is that free radicals are released, which also attack the tissue. This leads to the familiar soreness.

Runners often pick up a cold or an infection afterwards, as the immune system tends to be suppressed for several hours after the marathon.

It takes weeks for the body to return to normal. “A lot of people, after a week, feel reasonably well recovered but it would be very unlikely they truly had recovered at a physiological level,” says Black.

Hammering out 26.2 miles takes a toll on your body—not to mention all the training miles leading up to race day.

It’s time you got some rest.

Rest from running and recovery look different for everybody. Some runners need weeks of reduced mileage to work back into hard running while others, like elite ultrarunner Michael Wardian, can run seven marathons on all seven continents in seven days.

For those us of not like Wardian, deliberate rest from running is important to getting back into regular training.

This guide will teach you the basics of how to recover from a marathon, including how to massage, what to eat and how to rest before easing back into running.

What to Eat to Recover After a Marathon

Eating is an important component of training. You need to eat the right foods (and enough of them) to sustain your longest days, and you have to find nutrition that doesn’t upset your stomach. But what you eat after your run is just as critical because it replenishes lost nutrients and repairs spent muscles. The best post-run foods do both, and taste delicious.

Your body burns lots of carbohydrates—its favorite fuel source—during a marathon, and your muscles break down from the extended effort. So, it’s important to refill your tank with both carbohydrates and protein to restore balance (a 2:1 carb to protein ratio is recommended).

As with everyday nutrition post-marathon, reach for real, whole foods like leafy greens, lean proteins and fats rich in anti-inflammatory omega 3s to aid recovery.

And don’t forget to hydrate. Your body needs water to function properly and flush waste products out of your system. A good goal: Drink about half your body weight in ounces each day. That’s 60 ounces for a 120-pound person or 100 ounces for a 200-pound person. But remember this is just a rule of thumb. As temperature and humidity changes, so do your hydration needs (for example, warmer weather calls for more water).

When in doubt, check your urine; your pee should be light in color, not dark like apple juice, or worse, soda.

How to Massage After a Marathon

The 26.2 miles you just ran is likely the longest distance you covered since you began training, and a lot can happen over that distance. Inflammation and aches and pains from a couple of dozen miles pounding the pavement is almost always guaranteed.

Massage helps alleviate some of the aches and pains by loosening knots and adhesions in muscles or soothing nagging problems like plantar fasciitis.

Here’s how you can massage after your run:

• Save your shins. While you’re sitting down, stretch out your leg in front of you. Press your thumbs into the muscles on either side of your shin bone and rotate your ankle in every direction. Search for sore spots up and down your leg, and give them some extra attention. Repeat on the other leg.
• Get the glutes. Put a foam roller or a lacrosse ball beneath your glute and roll it around. When you hit a tight spot, keep the pressure there until it loosens up. Repeat on the other side.
• Care for your calves. Your calf muscles absorb a lot of impact from running, and they’ll begin to feel it after a marathon. Sit on the floor and place a foam roller beneath your calf muscle. Roll forward and backward to release tight areas on both legs.

A word of caution: Know when to call it quits. Massage can be uncomfortable at times, but it should not produce sharp pains, numbness or tingling. If you feel any of those, lighten up or stop for the day.

Running a marathon puts a lot of stress on your body. In addition to eating right and massaging away knots, your body will need time to repair itself. That’s why you need rest after running a long race.

How to Rest After a Marathon

But rest isn’t passive. Resting after a marathon takes conscious effort, and your body will thank you for it. Generally after a big race, it’s a good idea to take at least one full week of non-running recovery. During this sacred period, it’s OK to exercise, just keep it light and mostly resistance free. Think leisurely walks, hikes or bike rides.

And, make sleep a priority because your body and muscles recover best when you’re asleep. The Centers for Disease Control and Prevention recommends seven or more hours of sleep per night for adults. Getting the recommended amount of shut eye will make you more alert and ward off sickness, too.

But the CDC says only about 35 percent of adults get the sleep they need, which affects more than just running recovery. Inadequate sleep is linked to chronic health conditions like Type 2 diabetes, heart disease, obesity and depression, according to the CDC.

Bottom line: You will train and recover better if you get better sleep. If you’re struggling to fall asleep or stay asleep, try these tips:

• Avoid drinking alcohol late in the evening.
• Before bed, eliminate exposure to blue light from TVs, computers and smartphones (if you must be online, consider downloading a free app like Flux that filters blue light).
• Get to bed at a consistent time, preferably before 10 p.m.
• Set your thermostat between 60 and 67 degrees Fahrenheit.
• Track your sleep to understand your sleep quality.
• Avoid working or reading in bed.

Finally an article from coach Jeff from Runners Connect gives you a few pointers about recovery. Funnily enough doesn’t mention the T-trains ‘train like it never happened approach’.

 

Recovering from a marathon is a critical component to a perfect training plan that runners often neglect.
Unfortunately, if you don’t properly recover from your marathon, you’ll increase your injury risk, increase the total marathon recovery time, and limit your long-term potential – making it harder to break your PR and stay healthy.
As a running coach, I’ve heard all the arguments from athletes wanting to jump back into training or racing immediately after their race.
More often than not, runners who do not follow a proper post marathon recovery plan find their subsequent performances stagnating or they suffer from overtraining symptoms.
Today, we are going to give you the best ways to recover from a marathon; this article will outline the science behind post marathon fatigue, so you can feel comfortable knowing you’re preparing your body for optimal performance down the road.
Then, I am going to provide you with an optimal post marathon recovery plan to help get you back to running your best as soon as possible.
Marathon recovery is critical and often overlooked. This article will provide you with the ultimate marathon recovery plan and the time it takes to get back

What Happens To My Body When I Run A Marathon?
Marathons are tough on the body – there’s no way to sugar coat this fact.
Muscles, hormones, tendons, cells, and almost every physiological system is pushed to the max during a marathon race.
It doesn’t matter if you’re a Boston qualifier or it’s your first marathon, 26.2 miles is 26.2 miles and your body has undergone tremendous physical duress, let alone the stress you have put on your body running according to your marathon training schedule.
Here is a list of some of the scientifically measured physiological systems that are most effected after a marathon and how long each takes to fully repair.
Skeletal Muscle
Muscles soreness and fatigue are the most obvious case of damage caused by running the marathon distance.
One scientific study conducted on the calf muscles of marathon runners concluded that both the intensive training for, and the marathon itself, induce inflammation and muscle fiber necrosis that significantly impaired muscle power and durability for up the 14 days post marathon.
Accordingly, it will take your muscles about 2 weeks post marathon to return to full strength.
Cellular damage
Cellular damage post marathon, which includes oxidative damage, increased production of creatinine kinase (CK) – a marker that indicates damage to skeletal and myocardial tissue, and increased myoglobin levels in the blood stream (which often results in blood being present in urine).
One study concluded that CK damage persisted more than 7 days post marathon while another study confirmed the presence of myoglobin in the bloodstream post marathon for 3-4 days post race.
Both of these studies clearly indicate that the body needs at least 7-10 days of rest post marathon to fully recover from the cellular damage caused during the race.
These markers, along with a suppressed immune system, which is discussed below, is the primary reason that the optimal marathon recovery schedule avoids cross training the first 2-3 days.
Immune system
Post marathon, the immune system is severely compromised, which increases the risk of contracting colds and the flu.
Furthermore, a suppressed immune system is one of the major causes of overtraining. A recent study confirms that the immune system is compromised up to three days post marathon and is a major factor in overtraining syndrome.
Therefore, it is critical that you rest as much as possible in the three days following a marathon and focus on eating healthy and nutrient rich foods.
The research clearly indicates that the marathon induces significant muscle, cellular, and immune system damage for 3-14 days post race.
Therefore, it is essential that all marathon runners have a 2-3 week marathon recovery protocol that focuses on rest and rejuvenation of these physiological systems.

How To Recover After Running a Marathon
We’re going to outline a nutrition, rehab, cross training, and running plan for the 3 weeks after a marathon. This rehab plan is guaranteed to help you recover faster and return to training as quickly as possible.

Immediately post race
The immediate post race recovery protocol can be a little difficult to plan ahead of time, so I wouldn’t stress about it pre-race.
Focus your energy on pre-race nutrition and race strategy. These notes are simply to give you some guidance after the race.
After you cross the finish line, try to get something warm and get to your clothes. You’ll probably get cold very quickly, and while it won’t help you recover, getting warm will sure make you feel a lot better.
Try to find something to eat. Bananas, energy bars, sports drinks, fruit, and bagels are all good options.
Many marathoners can’t eat soon after finishing, so grab a handful of items and make your way to friends and family.
When you get back to the hotel room, you should consider an ice bath.
Fill the tub with ice and cold water and submerge your lower body for 15 minutes. You don’t need the water too cold, 55 degrees is optimal, but anything colder than 65 degrees will do.
After your ice bath, you can take a nap or walk around to try and loosen the legs.
At this point, you’ve done about all you can do for the day. Relax and relish in your accomplishment.

Days 1-3
Running: None
Cross Training: none
Recovery Tips and tricks:
Soak in a hot tub for 10-15 and stretch well afterwards.
Each lots of fruits, carbohydrates, and protein. The Carbs and protein will help repair the muscle damage while the fruits will give you a boost of vitamin C and antioxidants to help combat free radical damage and boost your immune system.
Light massage will help loosen your muscles. Don’t schedule a deep tissue massage yet, just a gentle effleurage massage or a light rolling with the stick.

Days 4-7
Running: One day, 2-4 miles very easy
Cross Training: Optional – Two days, 30-40 minutes easy effort. The focus is on promoting blood flow to the legs, not building fitness.
Recovery Tips and Tricks:
Continue eating a healthy diet
Now is the time you can get a deep tissue massage if you have areas that are really bothering you or that are injured.
Contrast bath your lower body. To contrast bath, take large trash cans and fill one with hot (hot bath temp) water and the other with ice water (cold enough so some ice still doesn’t melt) and put your whole lower body into the cold. Hold for 5 minutes and then switch to the hot for 5 mins. Repeat 2 or 3 times, ending with cold. This helps rush blood in and out of the area, which facilitates healing.
Epsom Salt Bath. About an hour before bed, massage your legs out with the stick or self massage and then soak in a hot/warm bath with 3 cups epsom salt and 1 cup baking soda for 10-15 minutes. After the soak, stretch real well and relax. This always perks up my legs quite a bit and you’ll also sleep great.

Days 7-14
Running: Three or four days of 4-6 miles very easy.
Cross Training: Optional – Three sessions total. One easy session and two medium effort sessions for 30-45 minutes.

Days 14-21
Running: Begin to slowly build back into full training. My suggestion is four to five runs of 4-8 miles with 4 x 20 sec strides after each run.
Cross Training: 1 easy session, 1 medium session, and 1 hard session of 40-50 minutes.
Don’t worry about losing any running fitness during this recovery period.
First, it’s much more important to ensure proper recovery so you can train even harder during your next training cycle.
If you don’t let yourself recover now, you’ll simply have to back off your workouts when it matters and put yourself on the verge of overtraining.
Likewise, you won’t lose much fitness at all.
In my experience, it takes about 2-3 weeks of training to get back into good shape and ready to start attacking workouts and planning races.
Try not to schedule any races until 6 weeks after your marathon.
I know you may want to avenge a disappointing performance or you’ll be coming off a running high and you’ll want to run every race under the sun.
However, your results won’t be as good as they might be if you just wait a few weeks and let your body recover and train a little first.

Patience is a virtue, but it will pay off in the end.

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

Marathon number 47 was Bibra Lakes, a small event a  hundred kilometres outside Perth, around a lake funnily enough.  It was a small out and back and then six laps of the lake on a footpath and just about totally flat, bar the puddles ! Conditions ranged from perfect to horrendous depending on the rain, albeit there was little or no wind to talk off so overall no complaints.

The worst rain was probably right on the start time and as you can see below it was pretty heavy when we set off. Luckily my mate Rob lent me his rain jacket for the initial out and back loop which was enough to take the torrential rain out of the equation. Unfortunately we got hit with a worse squall later in the event and Rob and his jacket were nowhere to be seen, although by this time I was in race mode and the rain wasn’t an issue.

This would be my second marathon since 2019 and my first since Melbourne 2022 which didn’t end well, mainly down to little or no marathon training. The goal initially was to run as close to sub 3 at Bibra in preparation for my A-race later in the year in Perth.  Training had been going so well thought I reassessed and gave myself a chance of a sub3 at Bibra. With hindsight this was a mistake. My training had been going well but I was probably a few months short of what I needed, no worries, sometimes you have to roll the dice albeit with marathons the end result is normally predictable.

A two week taper had made my legs feel heavy and maybe watching my favourite footy team the night before wasn’t ideal preparation, although they did win.  In my defence I still got at least seven hours sleep so I don’t think this was an issue. I lined up at the start with no niggles and feeling pretty good which is the best you can hope for truth be told. As I said earlier my training had been going well but I was missing one of the most important runs and this was to become pretty obvious very quickly once the race started.

Holding marathon pace became an issue early in the game and this was due to no medium long runs at marathon pace in my training leading up to the event. I had the short threshold runs covered (my Thursday morning Yelo runs) and the longer weekend runs (although probably too faster a pace?) , and good weekly distance with elevation but no 20-25k midweek runs at marathon pace .  With the legs feeling heavy at the start my heart rate was way too high early on and keeping my seat on the sub3 bus was becoming a problem.  I had the same feeling at Melbourne in 2022 where I hung on for ten kilometres and was then unceremoniously ejected out the back and stumbled home in 3hours 17minutes. I was determined to go further at Bibra and set the target at halfway minimum before the bus driver punched my ticket.

Eventually I managed around 26 kilometres before the bus really started to leave me, with 16 kilometres to go I was still on track for a sub3 but knew I would start to lose time kilometre by kilometre moving forward, it was now about limiting the damage. I found I could hold a 4:2x pace and set my  new goal race finishing time at under three hours and five minutes. That’s a thing with marathons you have more than enough time for plan A, B and even C , most important thing is just keep moving forward, stay in the game,  eventually you will finish.

I lost contact with the 3 hour bus on lap four so dropped down a few gears and started to run to feel , fast enough that it was an effort, I was racing , but not too fast that I couldn’t maintain the pace.  My splits for the six laps were pretty consistent , with 25  minutes for the first three and then 26  minutes for the last three. ( splits 25.34/25.46/25.55/26.24/26.57/26.46) A few guys came off the bus and I went past them but no one chased me down and I eventually finished 25th from a field of just over 130 runners. In the end I finished in 3:04:37, not the sub3 I wanted but probably what I deserved.

One of the best things on the day was the support, these smaller ‘grass roots‘ events are so good as you know the organisers, the supporters, the volunteers and your mates come along to race or support you. It’s such a social event, you’re surrounded by like minded people all working towards one goal, getting you to the finish line as quick as possible.   Also,  being a six lap course , you’re always only a few kilometres from your mates and there’s aid stations every few kilometres manned by volunteers who also cheer you on your way.

I have been training with Ben Tay, who was driving the sub3 bus. Ben is an accomplished marathon runner capable of running close to two hours thirty minutes so a sib3 was a training run for him. The bus would be on time.  My two training buddies Andy and Ben also joined me and the three of them would all run sub three, albeit cutting it very , very close.  It was great to run with the guys to halfway and I would hope to join them for longer at Perth in October.

Rob must have felt sorry for me as afterwards he treated me to French Toast at a local bistro. Best recovery food ever. Thanks Rob.

What have I learned from Bibra ? Running sub3 is definitely on the radar tHis year. I loved the marathon distance and was able to finish strong with consistent splits, I just need the splits to be consistently quicker. To do this I need to be more relaxed at marathon pace and the only way to do that is run at marathon pace more often. Training for marathons isn’t rocket science. To sum up , you need one threshold run a week, one long run at a slow pace, some elevation, a median long run at marathon pace ( the run I was missing) , race often and as much distance as you can handle without getting injured.  Add in consistency and there you have , a marathon plan summed up in a paragraph. There really is no need for any coaching or plans as long as you are disciplined and week in, week out hit your targets, simples.

For Bibra I had put in the distance and time as you can see from my Strava extract below ( you are on Strava right ? http://www.strava.com )  I had put in a good block of training and consistently turned up all year, as well as racing four ultra marathons.  What I had missed was smaller races at faster than marathon pace.  I hadn’t got my marathon pace legs until later in the training block so had avoided half marathon and 10k races, this was a mistake. Racing fine tunes your preparation and gives you an idea of where you are and what time to expect in the marathon. I’m a big believer in the ‘your half marathon time , doubled,  plus ten minutes‘ as a really accurate indicator for your marathon time.  For a sub3 attempt you should be able to run a 1:25 half, or close. Of course this is not set in stone and all runners are different but as an indicator I find this works as well as most.

Right I’m itching to get the trainers back on and get out there to start training for my next marathon. There is the small matter of a backyard ultra to finish first, it would be silly to just concentrate on marathons right, far too easy.  Just under four weeks before Birdy’s backyard Ultra ( https://birdysbackyardultra.com.au/ ) , my fourth attempt at this beast of a last man standing event. In previous years I have managed 24 hours, 28 hours and 36 hours, an upward trend which is unusual with my racing these days ? It would be nice to break 48 hours but it will be more about hanging out with good friends, similar to Bibra but for days not hours.

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/

I have marathon number forty seven just over a week away and aiming for sub 3 number thirty three. With marathons the taper is an important part of being ready and it allows the body and mind to prepare themselves for what’s to come. Physically the body needs a taper to rebuild but the mental side of a taper is often overlooked. The last couple of weeks before a big race you need to work on visualising yourself achieving the goal you have set yourself. Understanding the pacing required and deciding on strategies to meet that end goal time. For example in a marathon there are certain splits that are important , the first ten kilometres and then the half marathon times are good indicators of how you’re progressing.  It’s best to give yourself a few minutes, minimum, at half way so for a three hour marathon you’d want to go through halfway quicker than one hour twenty eight minutes, but not too much quicker.  Of course on the day you may feel great and run a negative split but this is rare and a positive split of one or two minutes is , to me, a perfectly executed race.

For Bibra ( https://raceroster.com/events/2024/78245/bibra-lake-runningworks-festival ) I’ll be aiming for a 1:26-1:28 halfway split. My good friend Ben Tay is pacing the three hour bus so I’ll probably just hang on and hope I have something left in the tank to either push on or continuing hanging on. It’s a six lap loop course , totally flat, so perfect  for a good time if all goes well. I say if, I mean when , remember visualise success.

I’ve attached a couple of posts I’ve written on tapering that may help you navigate this important,  but also testing,  part of your marathon training.

With the Unreasonable East 200 miler race  (  https://unreasonableeast200miler.com.au/ ) less than two weeks away its time to talk about tapering, every runners nightmare. I have found with age comes wisdom and now I embrace the taper before a race and adjust according to the event. My good friend Dave Kennedy,  6 Inch Trail Ultra race director  ( http://www.6inchtrailmarathon.com/ ) doesn’t believe in tapering for ultras and over time I have certainly ran more before a longer event albeit distance over pace, just ticking the legs over I suppose. I wouldn’t launch into tempo or threshold runs the week before an event but am quite happy to run every day at a relaxed pace and noting more than 10k.

Remember the number one rule of tapering, you can only do too much on the week before a race, never too little. So if you do nothing for the week you will not lose fitness. The only caveat is you probably need to adjust your diet and drop the calories at the start of the week before launching into a carboloading frenzy three days before the event.   Another caveat, for ultras,  the carboloading phase is probably not as necessary as there will most likely be a  smorgasbord of tukka during the event, also weight isn’t as big an issue as say for a marathon runner. Ultra running really is the sport that keeps on giving.

 

From an old post of mine :- 

For the 6 inch ultra marathon in December last year I experimented by not tapering nearly as much as I would for a marathon. On the week of the event I actually ran twice a day Monday through Thursday and only had 48 hours rest before the race. Admittedly all runs on race week were slow and easy but I still managed over 80km’s pre-race. On the day I felt great and ran a good race for a 7th place finish but more importantly I was 4th quickest over the second half of the race. I actually ran my first negative split for an ultra. The week before the ultra I had ran 140k so there really wasn’t a taper period to talk off. ( http://www.6inchtrailmarathon.com )

Could this work for a marathon ? I don’t think so. The ultra is normally ran at a more subdued pace and although longer I feel not as testing as ‘racing’ a marathon. (Well ultras less than 100k, when you get above 100k I’m sure it becomes a tad more testing that a marathon. Once I run further than 100k I’ll confirm?) In an ultra the race pace normally decreases brings your overall cardio fitness in to play more than resting the legs a few weeks before. If you haven’t got the fitness a two week taper will not help, you’ll still be underdone. With a marathon, as the distance is less, you normally have the fitness required to finish the event, the tapering helps more by letting tired muscles recovery.

Also I feel running a good ultra is more dependent on the nutrition and hydration plan, get this right will benefit you so much more than a taper period. Again get this plan wrong and the taper will not save you. In an ultra any mistakes will be paid for, that is a certainty. In an ultra there is no where to hide.

 

Researching tapering and ultras on the web and there are stories advocating no tapering and setting PB’s while others advocate a 3 week steep taper and lean more towards relaxing rather than stressing about the event. All have their pro’s and con’s and as with all things running there’s no one shoe fits all. It really depends on the runner and also their experience and fitness. The more experienced runner with a good foundation of distance training under their belt will be more likely to be able to go into an event without tapering. They will not need the confidence boost that comes from a good taper as much as someone with less experience. Remember a good taper will also aid confidence and going into any race this is  important, anything that helps put you in a positive mindset is welcome and needs to be embraced,

Of course if you have any niggling injuries an enforced taper may be called for. When this happens there is nothing you can do about it, just sit back and smell the roses concentrating on things you can influence like carboloading. Now carboloading, that is a whole new post and one I shall tackle next. Until then enjoy this article below by Ian Torrence which highlights ‘peaking’ rather than tapering as a benefit,  pre-ultra. Ian is part of the Greg McMillan stable of writers so has a wealth of knowledge and experience to call upon.  (Please note I do not advocate the Joe Kulak method of peaking described below but as you can see in the photo below my friend Jon is convinced it works… ?)

 

 

The final weeks before an event are the toughest to get right. The common notion that all hard work must cease and inactivity must ensue is incorrect. It’s also foolhardy to continue amassing mileage and tough workouts as race day nears in hopes of improving fitness. Depending on your approach to this all-important time period, you may be left feeling lethargic or simply exhausted. A runner with the proper peak will feel rejuvenated and ready to go on race day.

Greg McMillan, my mentor, has devised a set of rules to live by as race day approaches. Greg explains, “By studying peak performance research – both physiological as well as psychological – as opposed to just the tapering research, I’ve been able to dial in how to truly peak on race day. It works for all athletes no matter where you find yourself in the pack come race day.” By placing Greg’s simple and effective system into context, let’s get you prepared for your next ultra.

1. Do not drop running volume drastically

Though there are some that prefer three weeks to peak, two weeks seems to be the most popular choice. During the first week of a peak, drop the length of each run by 10 to 20 minutes. The week before your event, drop volume by 20 to 30 minutes per run. I recommend that ultrarunners limit their last long run(s), done a week before the key event, to 90 easy minutes (regardless of the distance of the event). This is enough to give you that long run feeling, but short enough that muscle recovery and glycogen-storage continue. Light, non-impact cross training can be done in lieu of runs, but only if you are used to those forms of exercise.

2. Keep the routine

Run, eat, sleep, work, and socialize when you do normally. Your body and mind have achieved stasis over the past few months of training. Keep them both happy and the keel even. Now is not the time to experiment with new workouts, forms of exercise, foods, and social events. Use the extra time not spent running for sleeping and sticking to “safe” hobbies.

3. Keep the intensity and build confidence

Before the 2007 JFK 50 Mile, I had an exchange with fellow competitor Andy Mason. Nine days before the race, he completed a round of very quick mile repeats on the track; his last quality workout before the race. I knew he was fit and feeling confident. That year, Andy finished in the top ten.

Though most ultrarunners do not need to perform a tough round of mile repeats before their next race, they might consider doing some sort of confidence-building workout 10 days to two weeks out from their event. This workout, however, should be in tune with recent training. Running a 30-mile training run or time trialing up and down Hope Pass (like the author) a few days before a race is neither smart nor beneficial. A moderate length workout that you’re familiar with, that is aerobically challenging, allows for adequate recovery before race day, and demonstrates your fitness should be the order of the day. If you don’t routinely perform hard hill, stamina-building, fartlek, or fast finish workouts then this is not the time to start. Maintain your current training and follow the guidelines for reduction in mileage as mentioned above.

Now is also the time to reflect on all of the training you’ve done thus far. Remember that you’ve done the work necessary to get you to the finish line.

4. Stick to the original race plan and have fun

No one starts a race without a goal. Whether it be to keep your Grand Slam hopes alive, finish your first ultra, or win the event outright, don’t lose sight of why you’re out there. Be deliberate in your actions and calculate each move you make on the race course. Run your own race and enjoy the time you’re having on the trail or road. Greg McMillan sums this up perfectly, “Let’s face it. Most of us aren’t going for an Olympic gold medal here. We are simply enjoying the challenge of doing our best. There is no real pressure, so quit putting so much on yourself. We run for fun, and you should remember that. Have fun!”

PEAKING FOR MULTIPLE RACES

What if you’re gearing up for several important races that are separated by a few weeks or less? The Grand Slam of Ultrarunning, as well as others of that genre, and several race series like the NorCal and SoCal Ultra Grand Prix are perfect examples. In essence, you are recovering and peaking in unison between events. There are two ways to approach situations like this:

1. Reverse taper

This is like returning from injury. Gradually and slowly increase the length of your post-race easy runs and avoid fast and difficult workouts. You won’t reach your normal training level, but you’ll satisfy the need for a few runs before your next event.

2. The Joe Kulak Method

When I asked Joe Kulak what he did between each of his four 2003 Grand Slam record- setting 100-mile races, he quipped, “I sat on the couch and drank beer.” If beer is not your drink of choice, water works just as well. The reality is that you can’t gain fitness in the two or three weeks between long ultras. Recovery will be your best “workout” while preparing for your next event.

 

Another post of mine from the dim and distant past on tapering, I seem to write a lot about tapering funnily enough?

My legs still feel fatigued but they felt the same pre-Fremantle half two weeks ago and still managed a good PB so it’ll be another ‘trust in your training’ sprint from the start line and hopefully I’ll be able to maintain whatever pace I settle into until the end. Rottnest though is a different animal compared to Fremantle. Three nasty hills on a two lap course means six nasty hills, add in heat and possibly wind and the pressure of a PB is non-existence. This weekend is about a top 5 place (depending on who turns up of course?) and pushing myself into the ‘pain box’ for the last time on a race of distance pre-Masters Marathon November 6th. ( http://www.perth2016.com )

It will be the first time I’ve ran a half at Rottnest, actually the first time anyone has as it’s the inaugural event. I’ve ran the marathon ten times so it will be weird running at half pace on a course I have only ever ran at marathon pace. Judging the hills for pace will be a challenge but truth be told it’ll just be the normal ‘suicide pace’ until either something blows or the finish line.

Predicted time will be hard because so much will depend on the conditions on the day. You are exposed on sections of the course so a head wind would be a challenge. Heat wise we are expecting  25-28 degrees which will be the first time I have raced in anything above 20 for the year probably. Coming from the UK originally I’m not a fan of racing in the heat and this will certainly affect my time.  (I do enjoy horizontal rain and extreme cold funnily enough, we call that summer in Cornwall!)

On the bright side I have a week to recover on the Island so will be treating it as a training camp with some speed work pre-Masters 5k the following Saturday. This will also be the first week of my marathon tapering so will do my best to only run once a day. This will be a challenge as I am now totally accustomed to double-up days, need to look at the bigger picture though. A good taper is so important as the legs and mind need to be fresh for the marathon. I have attached an article from Running Competitor which gives you some tips to taper like a pro. Hey, if we can’t run like a pro we can at least taper like one…

 

The Art Of Tapering Like A Pro  By Duncan Larki

Mastering the final few weeks of training is trickier than it seems.  Marathon training is hard—the long runs, hill repeats and the arduous track sessions take a tremendous toll on both the body and mind. When many marathoners review their training schedule they get giddy at the sight of the taper, which typically starts two to three weeks out from race day. The reduction in volume and intensity is a welcome one. But what many runners don’t realize, however, is that the taper can be just as (or even more) difficult as the rest of the training cycle.

Why is this? How does a taper help a marathoner in the first place and why do you need them?

First, the benefits: According to 2006 U.S. mountain running champion Nicole Hunt, who now coaches at Speedendurance.net, tapers “bolster muscle power, increase muscle glycogen, muscle repair, freshen the mind, fine-tune the neural network so that it’s working the most efficiently, and most importantly, eliminate the risk of overtraining where it could slow the athlete down the most.” Additionally, Hunt notes that a well-designed taper will increase a runner’s performance. “Studies have indicated that a taper can help runners improve [performance] by 6 to 20%,” she contends.

So what exactly is a “well-designed” taper?

The key is to find the optimal balance between three key training elements: duration, weekly mileage, and key workouts. A taper that doesn’t incorporate enough rest can leave a runner feeling burned out going into the race, while a taper overabundant with rest can be mentally taxing and result in a deterioration of fitness

How long you taper for usually depends on the distance of the race you’re targeting and what kind of mileage you’ve been logging from week to week in training. A typical taper for a marathon is two to three weeks, but some runners like American-record holder Deena Kastor only taper for 10 days beforehand.

Conversely, Hunt usually prescribes a three-week taper for her athletes. If you haven’t felt “fresh” at the starting line for recent races, look at the duration of your taper. Consider adding an extra week (or even a few days) of reduced volume and intensity to your schedule. On the other hand, if you’ve been prone to longer tapers and feel like you’re heading into your races too rested, shorten them up a bit.

Weekly Mileage

Regardless of their duration, a taper requires backing off your weekly mileage in order to rest the legs for race day. Mammoth Track Club coach Terrence Mahon, who guides elite marathoners Kastor, Josh Cox amongst others, has his top runners running 120-130 miles per week during their peak training periods. Surprisingly, however, he doesn’t cut down their overall volume too much during their taper, reducing it down for most to a relatively still high 90 miles in the final week before a key race. “We have found in the past that dropping mileage too much leads to a de-training effect,” Mahon says. “We don’t lower things universally in our tapers.” Mahon believes marathoners need to keep doing long runs throughout their tapering phase. “The farther you get away from big [mileage] numbers, the more confidence you lose,” he says. Mahon maintains that the best way to keep his runners close to the “big numbers” is to give them a longer single session, approximately 17 miles, during their taper period, and then follow up the next day with a short 6 easy miles. “It keeps their head close to the race distance,” he says.

Hunt is more systematic with how she handles weekly mileage during the taper phase. In general, Hunt assigns “about a 10% reduction in mileage the third week out, a 15% reduction the second week out and the week of the marathon about a 50%+ reduction.”

Key Workouts

Workouts, along with running mileage, are stressors on the body. As such, a sound tapering regimen reduces both the frequency of the workouts, along with their duration, in order to maximize rest and recovery leading up to the race day. During the taper phase Mahon has his runners completing the same type of workouts they’ve been doing all along in training–mile repeats for example–but gives them more time for recovery. He calls this element the “density” of training. “We try to put some extra space in our workouts during the taper,” he says. Specifically, Mahon may give runners more time to recover between repetitions in a workout, or he may give them fewer workouts to complete during the week.

As opposed to increasing recovery time both during and between workouts, Hunt has her athletes completing shorter, faster speed sessions during the taper. “For the final two weeks I gradually cut the mileage but maintain speed with strides and short intervals,” she says. “The focus is on recovery and goal pace for muscle memory and short bursts of speed.” Some examples of Hunt’s taper surges are 20 x 15 seconds or 10 x 30-45 seconds mostly at 3K to 5K effort.

Experiment, Learn & Trust

Taking these two differing philosophies into account, look at your next taper as an opportunity to vary it in some way. Aim for the right balance in your routine: adjust your mileage and fine-tune your workouts by either giving yourself more time to rest or maybe even picking up the pace. Find what works best for you.

At the end of the day, the most important thing is to trust in your training. As Tyler McCandless, U.S. Olympic Marathon Trials qualifier, says: “the best advice on tapering is to believe in the process.”

Right one more post on tapering should just about cover it I reckon…

A day off running pre-race tomorrow, unlikely.

As I’m racing tomorrow there was no early morning run this morning. I am now wondering around lost. I have persuaded my Wife to get up early so we can drive to Yelo for a coffee and muffin breakfast (carbo loading for a 10k?) and after that I will return to my ‘lost’ state.

I’m a runner who loves to run and hates not running. Even now i’m making excuses for reasons why running today would be a good idea, not twice as that would be silly wouldn’t it? So my reasoning behind a run would be to loosen the legs (they aren’t tight), it’s not really a target race tomorrow (that is actually true, tomorrow is really a good hit-out pre-half next weekend)  or get rid of some pre-race nerves (I ain’t nervous) . No luck there, let’s face it the reason I want to run is I love running, plain and simple.

Tapering for my next marathon will be a challenge. The last one I ran 100k the week before and called that tapering as I was averaging 130k a week. I’m normally ok on marathon week as even I understand the need to rest. I normally only run twice in the week before a marathon and actually enjoy the calm before the storm, but for a 10k tomorrow, hell I should be running now not typing.

So will probably sneak out for a ‘relaxing’ 10k sometime today, c’mon you’d be mad not too wouldn’t you…..

A quick article on tapering below by Pete Pfitzinger, M.S. suggests a 7-10 day taper for a 10k, I’m thinking 7-10 hours.

Most performance oriented runners will do pretty much what they’re told in training. Run 8 x 800 meters at the track? Sure. Do a 40-minute tempo run? No problem. It’s when we’re instructed to scale back, run less and conserve our energies, that we balk.

Training provides long-term fitness improvements but produces short-term fatigue. Leading up to an important race, the challenge is to find the optimal balance between maintaining the best possible racing fitness and resting to reduce the fatigue of training. This is referred to as a well-planned taper.

To achieve your best when it counts, you can only afford to do a full taper before a few key races each year. If you race often and were to taper thoroughly for each race, you would have little time left for hard training. So you learn to “train through” some races. But for the big ones, you will want to go all out to achieve your best.

A recent paper published in the International Journal of Sports Medicine reviewed more than 50 scientific studies on tapering to find out whether tapering betters performance, and how to go about it. The review showed that there is no question tapering works. Most studies found an improvement of about 3% when athletes reduced their training before competition. This translates to more than five minutes for a three-hour marathoner or more than a minute for those racing 10K in 40 minutes.

How Long Should You Taper?

Several of the studies concluded that the optimal length of taper is from seven days to three weeks, depending on the distance of the race and how hard you’ve trained. Too short a taper will leave you tired on race day, while tapering for too long will lead to a loss of fitness. How do you find the right balance? Consider than any one workout can give you far less than a 1% improvement in fitness, but a well-designed taper can provide a much larger improvement in race performance. Therefore, it is probably wiser to err on the side of tapering too much than not enough. The optimal number of days to taper for the most popular race distances are as follows: marathon, 19 to 22 days; 15K to 30K, 11 to 14 days; 5K to 10K, 7 to 10 days.

 

 

One final word on tapering, it’s not all bad because towards the end of tapering comes my favourite part of running, carboloading. It’s time to pig out on bacon, excuse the pun , and pancakes swimming in maple syrup but I’ll save that for another post.

Another post I wrote on tapering ,

I normally run only on Tuesday and Thursday the week of a marathon. Tuesday I ran lunchtime but due to a heavy work load (on marathon week, how does that happen?)  I needed to run Thursday morning pre-work. I set my alarm for 5am but was far too excited after so little running and woke at 4:15am. After contemplating going back to sleep I decided the best cause of action was to go for a run. Actually when prompted this is my go-to call, go for a run. ! So off I set around 4:30am into my old favourite 10k that I have now run 167 times (thanks Strava).

Being the second run this week (and it’s Thursday, when I would normally be on run 7 for the week) my legs felt heavy but this is to be expected at this stage of the taper week. It is normally around this time of the taper period you experience ‘niggles‘ , you’ll find you can just about finish your run and convince yourself you are about to have a major meltdown. I read on a tri-website that these niggles are just your body recovering but they don’t feel like that I can tell you. Fortunately this morning I was ‘niggle’ free, which should probably worry me.

Reading the article below by Isaac Walker it reiterates several points I have already mentioned  in previous posts. Hay in the barn , trust your training etc. all common sense advice but worth a second read, if nothing else to put your mind at ease. Taper time is a testing time at best, helped only by the extra ‘tukka’ on offer for the last 3 days. (just before my old friend ‘weight gain‘ comes a calling…)

Must admit I’m tempted to sneak out tomorrow morning because it will be glorious and I hate missing glorious mornings.  I must be strong, the right thing to do is lay in bed and relax but the call of old faithful, my favourite 10k, may be too much.

 

 

9 Ways to Deal With the Big Event Taper Blues By Isaac Walker

Sixteen weeks. Four months. One hundred and twelve days of early mornings, sore legs, injury worries, emotional highs and lows, and long hard weekend runs. And now you are supposed to ease right back on the throttle and cut your training. By a lot. You start to get moody. You have so much energy you feel like you are going to jump out of your skin. Your partner has had enough of your complaining. You think every little ache, sniffle and niggle is a catastrophic event-cancelling injury or illness. You start feeling sluggish and lazy. It sounds like you are going through what many runners experience leading up to a big event – the ‘taper blues’.

Tapering (for most) is a critical part of training plans. Whether you taper two days prior to a 5km road race or three weeks or more for an ultra distance, you are basically performing the same function. After stressing our bodies for so long the taper is there to let us heal and recover to a point where we can then operate the most efficiently and to our maximum ability on race day.

There are many differing views on tapering out there. My advice is simple – the shorter the distance the shorter your taper. The longer the distance the longer you taper. Reason being shorter and sharper training sessions will usually take a lot less time to recover from than long hard distance runs. Long runs beat your body up and you need that extra taper time to recover.

So the symptoms of the ‘taper blues’ usually kick in after a week or so of taper and are usually associated with longer distance events. If you have never had them before they can be quite discouraging and even a little scary. So here are a few tips and general points to help you pull through the taper blues and onto race day.

1. The taper blues are completely normal! You are probably not getting sick. You most likely do not have an injury that has decided to rear it’s ugly head one week prior to your big day. And yes, your other half is getting annoyed with your grouchy mood. Accept you are a little down then address it. Remember you are not alone. Chat with friends doing the same event or others who have been through this taper nonsense before.

2. Look back on what you have done. And be proud. One of the reasons we get taper blues is regret for what hasn’t been done. Think of the countless hours of training, early mornings and/or late nights and all the other strings that come along with training for a longer distance event. That is an achievement right there, regardless of what comes next.

3. Evaluate. Go back over your training and write down all the positives. All the things you enjoyed about your training. Then also write the negatives down and the things that may have not gone so well. These are the things to keep in mind and perhaps improve in your next training programme.

4. More events? It is a little crazy but many of us use the taper time to plan more events after the one we are tapering for! You don’t have much time to wallow in taper blues when you’re busy getting excited about your next goal. If you don’t have an event in mind then plan for something else. A personal fitness goal. A family holiday. Home renovations. Anything you can do to keep your brain ticking over and stimulated.

5. Taper means taper! You may be tempted to go out and get one last long run under your belt or smash out a hard tempo track session. You might be fine but my advice is once your taper period has begun, it is exactly that – taper time. Plus, this won’t rid you of your taper blues anyway. This means sticking to your plan and not being tempted to go out and possibly undermine some of the training you have done by adding fatigue to your system this close to your big event.

6. Active recovery more than ever. Taper time is a perfect opportunity to fit in more active recovery. Playing with your kids, massage, walking, swimming, stretching, rolling on your foam roller – anything that keeps you moving can be very beneficial. Don’t feel guilty for not going hard, that just leads to more taper blues. Enjoy the easy, liberated movement your fit trim body is allowing you.

7. The hay is in the barn and there is nothing much else you can do to enhance your training. You can however undermine your training by not tapering efficiently. So rest! Chill out! Make up some of those hours with the family and friends that you used for training. Spending time with loved ones will also help ease some of the tensions and stress prior to an event.

8. Last minute checks. Most people will have their nutrition and game plan locked down by now. It is a good time to run over everything and double check you have all your supplies ready to go. The last thing you want is to discover the night prior to your event that you left your favourite pair of socks in the washing basket.

9. Visualisation techniques. Visualisation can be a very good way to prepare your mind for an event and propel you out of your taper blues. Picture yourself standing at the race start. Imagine how you feel. Put yourself in a bad situation during the race and visualise how you would like to react to that situation. Place yourself being surrounded by your friends and family cheering you on as you come towards the finish line. Visualising these situations will help you prepare your mind for dealing with them in real life.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )

https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.

Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )

Feel free to follow me on Strava.

Follow me on

or follow me on Instagram https://www.instagram.com/runbkrun/