Preparing for the Moscow Marathon, or How to run 10 km at 42: tips from a beginner

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-13 00:26

Two years ago, we published an article by one of our readers, Alexander Khoroshilov, in which he shared his experience of opening his running season due to the fact that his daughter started running. Alexander ran his first 5 km 2 months after the start of training. Before that, he did not run at all. Recently Alexander sent us another article, but this time about how he ran his first 10 km after a two-year break.

Hello, friends.

Two years ago I wrote a note about how I started running at the age of 40 and for the first time after school I was able to run 5 km. In that post, I described how I suddenly began to run thanks to my daughter, walked through the motivation for running in Russian conditions (very simple, I must say, motivation) and gave a brief overview of running programs.

Now, when I am finishing this opus, I have already turned 42, and I want to tell you how I decided to participate in the Moscow Marathon at a satellite distance of 10 km. To the disclaimer, the first article was supplemented with protrusions of three discs in the vertebral region (a pathological process in the spine, in which the intervertebral disc bulges into the spinal canal without rupture of the annulus fibrosus).

So, what does it take to get from a five at 40 to a ten at 41? That's right - to be lazy, overdo it in training and start repairs.:)

In the comments to that article, there is my message, written a year later, that I missed the 2012–2013 winter season. I didn't run in rainy autumn - I was lazy, in winter I ran 5-10 times quite a bit. Winter running is a special pleasure, but you need to be careful: it's hard to breathe, and given the fact that I can only breathe with my mouth while jogging (nose is broken), a couple of times this running led to a cold.

In the spring of 2013, I started running again and happily discovered that my body had not forgotten! It became easier to run, the lungs calmly coped with the load, and I quickly (from April to May) increased the mileage per workout to 5 km. Note that I was always running very carefully, with the transition to a step, if anything. And in July he set his own personal best - 7 km. After that, I realized that I had to, as planned, go to the top ten. But…

As always, "intervened." There was a trip to the Dominican Republic (by the way, I strongly recommend it), and on one of the runs along the winding hotel paths, imperceptibly for myself, I turned too sharply and … by the evening the right Achilles was swollen, so there could be no talk of any running. It was hard to walk even that. Before my eyes there is that turn and the thought: "Well, did I turn after one step-jump, and not after two?"

Maybe for someone this is common truth, but for beginners I will try to explain what exactly happened. If you run along the paths in the park, then they have a large radius of curvature and you make a turn in a few steps almost imperceptibly. If the path is narrow, a meter or two wide, and wags sharply, as happens in hotels, then there is a great temptation to turn in one step: throw your leg forward, put it opposite the apex of the turn, with this one foot completely extinguish the speed in one direction and accelerate the body already in the other, and put the other foot on a new track. At this moment, the ligaments experience at least a double load and do not stand up for dummy runners. So it happened with me. You have to be more careful, colleagues. More attentively.:)

The leg honestly got sick for six months, the ointments-massages did not help (or helped to speed up, I don’t know), but the fact is this: by the 2013–2014 winter season I went back to "0", and even with the repairs started in the apartment, and in In this situation, the non-professional runner will obviously choose cement over running.;)

I ran a couple of times over the winter, buying rubber studded sneaker pads. Quite a handy thing, but the noise is hellish. But they also give 100% confidence that you will not slip.

In general, I began to run irregularly only in May-June - problems with my back affected. But I quietly reached the point where I need some kind of goal in order to grow further. And the Moscow Marathon 2014 caught my eye. Obviously, I did not apply for the marathon itself.:) But 10 km seemed to me an affordable distance for a person who can run 3 km and not get out of breath.

Plan

The first thing to decide on was a training plan. I didn't want to get another injury on the way to the first competition in my life, and it seemed to me inappropriate to hire a coach for the distance and time for which I was preparing.

I ran with different programs, my favorite is Endomondo, as it can start in the absence of a GPS signal. But they make it possible to create a workout plan only in the paid version. Nike + and Adidas MyCoach did not launch on my smartphone due to the non-standard resolution, so RunKeeper (did not have time to try) and Asics. I stopped at the last one.

This program allows you to create a training plan for mileage and pace for free, keeps detailed statistics, has a very convenient web interface and runs on my smart. By the way, I run in sneakers from the same company.

By the way, about the sneakers. Just before the start of training, I decided to change the old ones with a high heel for something more natural, since I only run from toe. According to the plan, I had to run 183 km, and they had to "resort" to the race. I stopped at the anniversary GEL-KAYANO 20 instead of the GT-2070.

They seemed to me quite light and comfortable, with a low heel and with noticeable support for the center of the foot (I have flat feet). The leg fits well, even an unheated leg does not crawl in the required gap of 0, 5.

Given the low heel, I was prepared for some difficulties in adaptation, but it went a little harder and longer than I expected: despite a good warm-up, the legs started to hammer very quickly at first, until the workout was stopped before striding. What turned out to be strange for me is that the next day my muscles never hurt …

Now is probably the time to give my plan, according to which I was preparing:

In total, I had to run a little over 180 km, which for me at that time was a fantastic value. But I ran, as it already began to noticeably affect the family schedule. I warned my relatives about my intention to participate in competitions, and they supported me.:)

As you can see, the plan is built only on volume and pace, no intervals and difficult days. As far as I understand, this is not necessary at all for this distance, given the time that was potentially available to me - one hour for everything. This is extremely slow, but this is a dozen, damn it, the first!

Workout

Training gave me joy and pleasure. The plan is built in such a way that the load increases gradually, there is no need to kill yourself, and my average pace was always slightly higher than planned. I ran in the stadium and in the park, the choice was random every time. The biggest difficulty that I faced was the inability to start running at a more or less decent pace (at least 7 minutes / km). It was necessary to coward for a kilometer at the speed of a pedestrian, and only after that the muscles began to work and it was possible to accelerate a little. This indicates a low anaerobic barrier, if I understand correctly: chemical reactions that release lactic acid begin quickly. After the warm-up, the blood flow increases, flushes, and you can run.

On the pavement, there was an unexpected lack of new sneakers - they have a heel stamp. That is, no matter how “gently” you touch the asphalt with your heel, a knock is heard. On the GT, this is not at all, but in the new ones it was annoying.

I got to 5 km quite easily, then there were a couple of 5-6 km workouts, and then I almost ruined everything: I did a short and quick workout - 3 km with 6 min / km (out of plan). This is clearly seen on the distance graph from the same Endomondo - hump in the first half:

The next day, Achilles fell so decently, and I was forced to run very carefully. In short, the “don't overdo it” rule for beginner runners is 100% true. I had to smear with anesthetic and anti-inflammatory ointment every day. Restored, glory to the Spirits, quickly.

This was already the middle of the plan, and it was necessary to increase the distance. I easily increased it to 7 km, after another week I made 8 km and barely reached it.:) I don’t know if this is my feature or that of any beginner, but my muscles don’t get tired, my pulse doesn’t rise (I’m not running fast), I don’t get out of breath. Tendons fail - the Achilles and the ligament responsible for raising the hip forward. Most likely, this is due to general lack of training, and you need to devote more time to the SBU (this is from a good "Runner's Book" - special running exercises).

By the way, the most comfortable breathing for me is this: inhale in three steps, exhale in three steps. If acceleration, then two by two.

After the eight, I tensed a little, but can I even run 10 km without changing to a step, since on this run I allowed myself to rest for 5 km with 1 minute step. Then there were two recovery runs, and it was time for a trial dozen.:)

Technical support

A small digression to the technical side. As I already wrote, I was running around with a smartphone. Simultaneously launched Endomondo as a total activity counter (walk to the stadium, warm-up / cool down) and Asics app to control the plan. I cannot say which program is better - I am satisfied with both, both fully met expectations. In addition, I put a metronome on my smartphone, a regular musical one, to adjust the cadence. It is convenient to run with a metronome at the stadium: you enter a kind of trance, people do not interfere, you do not need to choose the road. I found out that my usual indicator is 160, 180 - a lot for me so far, so I ran 170. It helped a lot later, in competitions.

We also managed to try two wrist devices: an old model of a wrist smartphone with GPS and a heart rate monitor EMPATH SENSOR PHONE and an IRU smart watch on Android.

Although I did not run with them as with the main devices, the overall impression of these devices is positive.

EMPATH SENSOR PHONE. Strictly speaking, this is an attempt to make a medical "babushkophone": once a minute (which is why it is not suitable for running) GPS sends coordinates to the site, and relatives can track the location of an elderly relative. There is an SOS button for sending a message by pressing one button to the configured numbers.

Pros:

• Phone on hand. And the headset is not required - there is some kind of speaker. For emergency communication, it will do.
• Heart rate monitor on the arm. Quite accurate, by the way.
• The hydrometer shows that it's time for you to drink. Probably useful for long workouts.
• SOS button.

• A web interface to which data is sent online via WAP (remember this protocol?), But I could not work with it normally due to lack of need.

  Kind people working at the factory sent Russian firmware.

Minuses:

• GPS once per minute (search speed is normal).
• Weak screen.
• Small touchscreen - extremely difficult to type.
• Russian firmware is terrible.:)

Again, this is a very old (for this market) device from two years ago, but it is still being promoted by the manufacturer. But the manufacturer has other interesting products as well, so there is hope for new _pieces_.

Smart IRU W3G watch. Everything is simpler and more complicated at the same time, but the advantages are more significant. This is Android, and that says it all. Due to the 240 × 240 resolution, not all programs can be installed on the device, but Endomondo and RunKeeper can.

Pros:

• The phone is on hand, the headset is not required.
• Since Android, then all contacts, mail, and so on.
• GPS online.
• Everything related to navigation.
• Nice screen.

Minuses:

• A small screen on which it is impossible to type anything.
• GPS turns on in a reasonable amount of time with only a SIM card. Without it, in 20 minutes they were not found.
• Weak battery - less than three hours with 3G and GPS.

I went back to jogging with my smartphone, but I also managed to compare two wrist devices with the third one, in my opinion, is ideal. But more on that at the end of the note. At the race, I decided to use a sports phone case, but not on the shoulder, but as a watch to control the indicator. The idea was unsuccessful, I don't run like that anymore.

Nutrition

Since I never had any problems with weight, a diet was also not provided. I have not eaten bread for a long time, at work I adjusted the schedule "lunch - afternoon tea" for evening workouts (I usually ran from 21:00). But after the first two weeks of training, I began to feel my knees - this is normal, given the increased load. I read a lot, consulted with friends, read Lifehacker and chose the "additive" Animal Flex. I don't know if placebo or not, but after two weeks I stopped feeling my knees. Now I am finishing my 40-day course.

So, I had a test dozen on schedule. I started it with a snail's pace of 10 minutes / km (with the target according to the plan - 6 minutes / km), in order to keep my strength as long as possible. I ran up to the notorious 8th km in a great mood and body, on the 9th I realized that I would reach the finish line, and really did. Here is a timeline in circles.

After the run, it became quite clear that it was unrealistic to lose 1.5 min / km, well, okay. I'll run as soon as I can. There is still rest ahead, there is time to think. If you look at the statistics, I did not run according to the plan only about 10 km.

On Saturday, on the eve of the start, in the morning I did a warm-up run for a couple of kilometers and went with my family for a walk to Luzhniki, timed to coincide with the expo and various formalities. I liked the organization as an amateur. But the most important thing for me at the expo was a charge of energy and confidence. Anyone who starts running, I advise you to experience it.

Start

I slept well before the start, the family had to be raised at 5:30.:) We arrived and dispersed - I went to the starting area, my wife and daughter to the stands. Basically, I felt ready and didn't even worry.

In the starting alignment, they knocked about for 10 minutes, I was in the last group E with my declared time> 1-10. The atmosphere is wonderful, everyone jokes and moves to keep warm.

Shout from the host, countdown in chorus, and we moved to the start. After 10 minutes I crossed the frame and my first official race in my life began.

He started, as usual, as a "turtle". Quite funny feeling that everyone from the slowest group is overtaking you.:) But I read a lot of advice not to get infected with someone else's pace and kept on running. The minimum task is not to be the last to run.

There was nothing interesting about the run itself, but here's the place and the time! Moscow is empty, people are cheerful, volunteers are smiling.:) Even support groups were on the route.

This is the path and time per kilometer:

Everything is as it should be: I accelerate at the end, I had strength. On the 5th km I drank a gram of 100 powerrades - I felt the effect. The last 2 km I ran with a metronome - very helpful in pulling out reserves at the end of the track. It was interesting to watch those who crossed a step just two kilometers after the start … I don't know what track they were on, but at the finish line it was somehow clearer to see pedestrians.

In general, I ran. The official time is 1:14, 6 minutes faster than the training time. Oh, the next day I remembered those 6 minutes like that.:) In short, a lot of fun and a medal.:)

conclusions

• You need to start, even if you walk half the distance.
• The preparation was correct - I got to the start at the peak of my form, so to speak about my result.:)
• Initially, gadgets can replace a trainer.
• I will definitely continue running, I decided not to miss the winter season.
• The main challenge for the coming months is a quick start.
• It feels like I'm not ready to complete the 42 to 42 program, I will concentrate on “10 in less than an hour”, and then - half marathon.
• Unfortunately, I was wrong with the sneakers - nowadays, running in the old GTs is much easier, since they have better foot support.

The next day

The next day I had a DR, and my wife gave me this miracle - Garmin Fenix 2, which was already reviewed on Lifehacker.

I will not try to repeat a serious review, only on my own I will add two remarks:

• There is a Russian language for firmware 3.8 - they are installed in the salons. For current 4.0 not yet.
• The new site design allows you to create overlay graphics.

This device is so far the most convenient of all tested wristwatches. Most importantly, GPS is searched in a minute or less.

Supplement after a couple of weeks of training with the Garmin Fenix 2

This is a serious tool for serious training and for working with a trainer - even remotely. Here's the result of one interval training - a scientific study.:)

This is what a workout plan looks like, which can be created on the website and uploaded to the watch:

There were some small cons:

• The over heart rate alarm is confused with the exercise phase change alarm. You have to look at the screen all the time.
• The letters on the screen with service messages are too small.

Customizable screens with workout indicators have rather large numbers, but messages - alas … I hope they will be corrected in the next firmware.

Good luck to everyone and victories over yourself. And health!