Two days after the marathon, my legs still feel like I’ve run 100km rather than 42km.
Sitting down and standing up on the toilet is not possible without the help of my arms.
On Sunday, October 27, I ran the Frankfurt Marathon. My 4th marathon in total. In the third worst time: 3:15:48.
The marathon has once again defeated me and shown me my limits. Both physiologically and mentally.
This time, the problems started even earlier as the 30 kilometer mark, when my quad muscles felt like someone was hitting them with a hammer every time my foot touched the ground. I passed the 30km mark after 2:04:00 (4:08min/km).
As always, the same thoughts immediately come to the mind: “Why am I doing this? This is so hard. Stop immediately or you’ll hurt yourself.”
And seriously. This time it really felt like I was going to injure myself if I kept running like this. The pain in my quads was that bad. So I decided to walk and thought about how I was going to get through the next few kilometers.
The first option was to wait for my buddy, who wanted to run in around 3:15 to 3:20. I kept looking back, but he was still coming.
Instead of continuing to feed myself, I just walked along and generally took in very little. It was tough.
At some point I got cold and decided to start running again. Of course, my legs didn’t feel any better. But it worked. Somehow.
Changed nutrition plans:
In previous marathons, I’ve always had problems with my stomach because it couldn’t handle the gels. The alternative this time was soft flasks filled with water, 80g of carbohydrates and a pinch of salt. This combination worked much better and my stomach was much more stable, even if it is very annoying to carry a soft flask around in one hand.
Nevertheless, my glycogen tank was close to empty and was probably one of the reasons for the increasing pain in my quads.
I also tried to take two salt tablets during the race: 2x250mg. The first one almost got stuck in my throat.
Excuses and attempted explanations
1. The training before:
I only registered for the Frankfurt Marathon about 8 weeks before the race. Before that, my focus was on a new 5km best time, which I missed by a long way. My training was therefore geared more towards shorter distances and speed. My 5km time 9 weeks before the marathon was 17:32 minutes.
It was therefore not possible to do any really specific preparation before the marathon.
I was able to do 3 quality long runs. Two of them were 5 and 6 weeks before the marathon. A really long period in between.
Last 8 weeks of training:
- Week: 53km
Workout 1: 3x1k (@3:50min/k)/1k (@4:00min/k) + 3×200 fast
Workout 2: 15km 3x5km progessive - Week: 66km
Workout 1: 28km 10km easy/steady + 10km in MP + 5km easy - Week: 68km
Workout 1: 30km – 15km easy/steady / 11km in MP / 4km easy
Workout 2: 9,7km race in 36:35min - Week: 28km
little bit sick - Week: 70km
Workout 1: 21,6km – 3x5km in HM Pace
Workout 2: 10km race in 36:20min - Week: 67km
Woche 1: 34km – 15km easy/steady + 15km in MP + 4km easy
Workout 2: 10km – 2x5km in MP - Week: 52km
Workout 1: 17km 12k TWL in MP (4min/k) / DL int (4:15min/k)
Workout 2: 22km als 8km / 4km in MP + 3x1km VO2 - Week: 68km
Workout 1: 10km – 1km MP + 3x500m in MP
Race: Marathon in 3:15:48
Looking back, I wonder why I included two 10km races in my training. A long run would certainly have been the better choice in weeks 4 and 5.
2. No strength training
I haven’t done any strength training at all in the last few weeks.
3. No focus on the stride
Over the course of the race, I never really focused on how I was running and at what frequency. My impression was that I had never really activated my posterior chain. What’s more, after the race I hardly felt any muscle soreness in my gluteus, only in my front thigh muscles. The calves were hardly strained either.
4. The wrong shoes and too much pronation
After the race, I noticed for the first time in photos how much I was pronating in the Asics Metaspeed Sky Paris. This may have led to increased strain on my thigh.
5. Not drinking enough
Because I thought that the flasks would be enough, I didn’t take much time at the aid stations to drink additional fluids. As I was already very warm at the start of the race, I may also have had a fluid problem.
Even though some time is always lost at the aid stations, I am gradually coming to the realization that it is better to take more time at the aid stations and perhaps walk for a short time to get some energy and fluids in.
What I can improve:
- Regular strength training
- Work on my running style to activate the posterior chain more.
- More long runs and more specific preparation
- Better tested footwear
Now 2 weeks off. New goals are ahead.
