Just this morning.. I woke up at around 5:20 AM for my scheduled training run. As usual for an interval training session, I was debating with my inner self if I need to do this run. Perhaps I can rest for the day and sleep for a few more hours. After all, rest is an integral part of the training. Right?
Then again, I don't want to miss my first 5x1Km speed workout run of a 13-week or roughly 3+ months of training cycle. [ Training for what? Let's keep it a secret for now. My short term goal is a sub-20 5K in week 5 or 6 and then a 40-minute 10K in week 9 or 10. If I can successfully do both, I will proceed with my secret training goal. ]
So off I went to the park. On my way there, I bought and consumed a P10-worth of hot "taho." I then stretched my arms, shoulders, legs, knees and ankles. Then a one-kilometer warm up run in 6:15 minutes. Still feeling a bit tight and uneasy to run at full interval speed, I ran for another kilometer warm up in 5:59 minutes.
Then it's time to break my 1Km course loop best of 3:40 minutes.
The strategy? Run like hell. Hehehe. Seriously, I wanted the first 200 meters at a relaxed but fast pace. The next 400 meters at my 8x400m interval speed. Then catch my breath for the next 100 meters. Lastly, finish the last 300 meters sprinting strong. I hope the strategy would be enough to smash 3:40 minutes today.
My legs understood its role. I went for the first 200 meters as fast and relaxed as I could as if nothing happened. I have to be as fresh as possible for the next 400. Of course, the strategy is always simple. The actual roadwork is much harder. But I did run as fast as I could.
I ran slow on the next 100 meters trying to catch my breath for a strong push to the finish. The last 300 meters, I was so tired and breathing so heavy already. But there's only 300 meters left and so I pushed myself hard and just focused on the next tree up ahead or the next parked car on the side of the road.
Reaching the last 100 meters.. I was almost about to stop and put a halt to this grueling nonsense. But I did not. I tried to sprint with longer much powerful strides. And then I hit the LAP button on my running watch.
3:37 minutes! Oh yeah. I knew I could do it. But not on the first try. This is just amazing. Yehey!!!
I followed the 1Km fast interval with a 400-meter recovery.
The next 1Km was 4:40 minutes. Perhaps I was still celebrating. Perhaps I am now so tired. Perhaps it's a combination of both.
On the third try.. I whispered to myself that this should be my best effort to try and reach the 3:30-minute mark. I know that my strategy worked. I just have to do it again.
And I did. 3:36 minutes! I beat 3:37 by the slimmest of margins. How happier can I get now? Hehehe. I was ecstatic. My training is now paying off. I'm getting to my top speed once again.
But I'm not done yet. Two more 1Km intervals to go.
I took the 4th interval as a breather. I finished it in 4:29 minutes. Then it's time for the last and final effort. I am so tired. I have already beaten my 3:40-minute best. Need I run the last one fast? Can I just have another breather?
No. I figured the last kilometer could be my fatigued-pace training run. And a mental toughness test. Could I still go for full speed at this fatigued-state? I have already ran 2 kilometers of warm up and about 6 kilometers of intervals+recovery. I felt I can't run much faster.
Still, I pushed for my limits and tried to strengthen my mind and battle fatigue. Last push!
I was like the drunken master on that last lap. Wow. I was too tired but had to sprint still especially on the last 100 meters approaching the 1Km mark. 3:37 minutes final lap!! Yey!
I went back to my bed and laid down for a while. I beat the 3:40 mark three times today. It's so special I feel like I'm dreaming. :)
Running and Boxing Blog
Aug 6, 2010
Aug 5, 2010
Why My Calves Cramped On a Long Slow Run?
I have a theory why I suffered from calf cramps during my 31-kilometer marathon-preparation long run.
I am forefoot striker. I used to strike with my heels but learned that I could run faster by switching to forefoot running. The transition went rough. My calves often hurt as I tried the new strike. Gradually, I used the forefoot strike more and more during runs. And as I got comfortable with it, I began to use it with my speed workout runs. Later on, the tightness on my calves disappeared and I managed to successfully switch to forefoot running.
Then came my Milo marathon preparation. After several 21-kilometer Sunday runs and three 27-kilometer Sunday long runs, I went up to 31 kilometers. That was on the 8th week of my 15-week marathon training. Pained and exhausted, my training run speed went as slow as 7 minutes per kilometer. I finished the 31 kilometers on an average pace of 6:08 min/km.
Then after that run, my calves tightened and would always cramp after just 1 or 2 kilometers of running. For the next three weeks, I had to rest the cramping calves. I really had no other choice, I was only able to run 2 to 5 kilometers on each training day and they only aggravated the pains on my left and right calves. Rest became mandatory.
The 3-week hiatus proved costly. I finished my second marathon in 5:22 hours and had to walk the last 13 of the entire 42 kilometers.
Why it happened?
My theory is that running with the forefoot strike on a slow pace of 6:00 min/km (and slower) puts a lot of pressure on the calf muscles. I experienced it while trying to learn the strike. I would run slow just to feel how it is to run with my forefoot. It was really painful on the calves. Then as I get more comfortable and faster with it, the pain disappeared. But when I tried the much longer runs where I had to slow down because of fatigue, my calf muscles were again put to a lot of stress.
I am not a doctor or a specialist.. I am just observing how my body suffers from running and what I could to to avoid pains and injuries and improve my running form and techniques. That said, I have the following adjustments to make sure my training does not suffer from the same set of cramping calves:
After the Milo marathon incident, I am happy to write that I haven't encountered the same problem anymore. But my theory is still what it is as of now -- just a theory. The jury is still out on whether this theory is right or wrong when I start to train for my third marathon and start to run that 31+ kilometers of Sunday long runs.
I am forefoot striker. I used to strike with my heels but learned that I could run faster by switching to forefoot running. The transition went rough. My calves often hurt as I tried the new strike. Gradually, I used the forefoot strike more and more during runs. And as I got comfortable with it, I began to use it with my speed workout runs. Later on, the tightness on my calves disappeared and I managed to successfully switch to forefoot running.
Then came my Milo marathon preparation. After several 21-kilometer Sunday runs and three 27-kilometer Sunday long runs, I went up to 31 kilometers. That was on the 8th week of my 15-week marathon training. Pained and exhausted, my training run speed went as slow as 7 minutes per kilometer. I finished the 31 kilometers on an average pace of 6:08 min/km.
Then after that run, my calves tightened and would always cramp after just 1 or 2 kilometers of running. For the next three weeks, I had to rest the cramping calves. I really had no other choice, I was only able to run 2 to 5 kilometers on each training day and they only aggravated the pains on my left and right calves. Rest became mandatory.
The 3-week hiatus proved costly. I finished my second marathon in 5:22 hours and had to walk the last 13 of the entire 42 kilometers.
Why it happened?
My theory is that running with the forefoot strike on a slow pace of 6:00 min/km (and slower) puts a lot of pressure on the calf muscles. I experienced it while trying to learn the strike. I would run slow just to feel how it is to run with my forefoot. It was really painful on the calves. Then as I get more comfortable and faster with it, the pain disappeared. But when I tried the much longer runs where I had to slow down because of fatigue, my calf muscles were again put to a lot of stress.
I am not a doctor or a specialist.. I am just observing how my body suffers from running and what I could to to avoid pains and injuries and improve my running form and techniques. That said, I have the following adjustments to make sure my training does not suffer from the same set of cramping calves:
- When running long distances, especially during my Sunday long runs, I do try to switch back to heel striking when my pace is dipping and I can't do anything to speed up. In doing so, I am using different sets of foot and calf muscles that leaves my forefoot-running muscles to rest and recover (until the moment I can run fast again and switch back to forefoot running).
- I have a mandatory walk break halfway thru my long distance run. I will buy drinks (I prefer Cobra Energy drink) and carbo-loaded food (pandesal or any bread sold at the bakery). I will then consume the bread and drink the refreshments while walking for a few minutes. Again, I am shifting to other group of muscles and letting my forefoot-running muscles to have their much needed break.
- I strengthen my calves once a week by use of weights. I have three strength training sessions each week and one of those sessions focuses on strengthening my leg muscles.
After the Milo marathon incident, I am happy to write that I haven't encountered the same problem anymore. But my theory is still what it is as of now -- just a theory. The jury is still out on whether this theory is right or wrong when I start to train for my third marathon and start to run that 31+ kilometers of Sunday long runs.
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