Going from 18 miles to 27 is an extra 50% distance so no surprise that the recovery after it is so long (especially for me, never having done a marathon before).
Building up slowly to (say) 24 miles and then doing 26.2 is nearer a 10% increment so quite common and not such a bump up / shock to the body. I am hoping that this will mean less time is needed for recovery so I can prepare for the next race. But, is it likely to work like that in practice?
I probably got a bit carried away signing up for stuff that I fancied but now I'm in I want to know how best to prepare...
I did the Dorset coastal marathon a couple a weeks back (27 miles 4910 feet of climbs), my first marathon.
I took a week off after that & I assumed I'd quickly be back to start a new training plan, found my recovery what somewhat wanting. So, now I am following a 6 week "recovery" plan, just started week 3. This length of recovery will be too long for my other races so I want to change my training so the recovery + prep for the next races is viable.
In early March I have the Steyning Stinger marathon (3000? ft of climbs). About 4 weeks later I have the Brighton marathon (flat). Then about 4 weeks after that another hilly long race (20+ miles 3000ft), 8 weeks after that another 20+ miles (5700ft of climbs).
Once I start my marathon training again I'm thinking that instead of having the max long run of 18 miles before the event I need to be used to doing longer distances so that continuing to do them after the 1st marathon won't seem like such a big deal to my body. So instead of peaking long run training at 18 miles I'm thinking of aiming more for, say 24 miles. Is that a big folly or am I on the right track?
Well, I finished the Dorset "marathon" yesterday in a tad under 6.5 hours! That probably sounds appallingly slow but I suspect it was probably just a bit below average. It was a brutal event. I didn't see anyone able to run up or down some of the hills (although with the winner doing it about 3.5 hours a few people probably did). I did get overtaken by people who knew how to walk up very steep hills quicker than me. This was something where I'd just assumed when it came to walking that most people would be similarly slow but actually it's mainly me that's slow walking up. One final aspect that I'd not anticipated was steps that were so steep. In places I think they were about 2 foot high down an insanely steep slope, although I could have been hallucinating that as it was near the last of 27 miles heading down into Lulworth Cove beach.
Not sure I want to bother with events that have quite so much un-runnable stuff although I think I enjoyed it, (still getting my head around the whole experience!).
In summary, I think, yes, just run more hills more and steps more and probably find some bloody steep stuff that I can only walk up and practice walking faster. Not sure if that latter bit helps much with the running but I don't expect it'll do any harm.
Sounds like getting acquainted with that handy 130 nearby steps is one thing to throw in the mix. Other than that, more of what I have been doing.
It is nice to hear what you folks have done to achieve great results so, thank you Millsy, Matthew and PhilPub.
Still, if anyone has some plan(s) based on, say, sciencey stuff, I would be interested to hear about it. I'm not overflowing with spare time and my long runs are circa 4 hours with all the hills and even more time with prep' (finding/washing kit, prepping run fuel, planning routes etc. on top) so not making that worse while not hampering my training would be nice. I'd like to do more but I don't want my Mrs getting annoyed with me.
Apparently, plans for a marathon back when Runnersworld started involved doing about 70 miles a week. Now we know you can get by on a lot less than that with the right training... So how to max out the benefits of hill work etc. for our needs without ending up with runs so long that they grate on family life?
Surely there must be some sport science type peeps out there with info' on this...
Matthew, yes, walking sounds like an essential ingredient for these sort of longer hillier events.
Top 10, wow, I am just aiming to finish alive on this, my first marathon!
I too have the 20 mile R.A.T. booked so, once this is done, I will think about if I need to modify my plan. Thing is, your Cornish hills are about 50% higher than those tend to find near me but I will work something out.
Still interested to hear how other people train for hills, anyone working to a more specific plan based on their planned race...