Advice to our #teamcardio runners for the new date of Sunday 4 October 2020

Rest assured that your marathon place is secure, so we don’t need to re-register you for the new date. However, please confirm to Karen.gregory@cardiomyopathy.org whether or not you can make this new date and if not, she will discuss options with you. 

Virtual half-marathon on 26th April 

In consultation with our training coach, Sarah Russell, Cardiomyopathy UK came up with the idea of you each doing a ‘virtual’ half-marathon in your own home area on 26th April. If you want to join in, and it’s completely up to you, use a GPS or phone app tracker to record a 13.1 mile run, post the photo in our closed group for fun and we’ll send you a certificate just to say you did it. It’s not to replace the actual marathon, but as a fun way to mark the day. Health and safety is our priority. Please keep safe and make sure you follow Government and local advice on the coronavirus and that you plan a safe and familiar route. Sarah does not advocate doing a full marathon as this is very challenging on the body and is not to be undertaken lightly - even a virtual one! She suggests doing a half-marathon in a relaxed way without stress and just have a nice easy jog out, especially given the current virus situation and the effect that a marathon will have on your immunity. Also, it’s important to do it in a safe way with support, such as a runner partner, choose a looped route, go much more slowly than you would in a race and treat it as a day out rather than a race.  You may prefer not to join in with this which is absolutely fine. In this case, I recommend you take some time out, rebuild and take stock.

Building up to the VLM 2020 on Sunday 4th October  tips from our coach, Sarah Russell

With 6 months to go, Sarah recommends that you take 2 months off either straight away or after the virtual half-marathon. Just let things tick over, but don’t stop altogether! Take the pressure off; reduce the mileage, long runs and stress. Work on niggles, focus on foam rolling, cycling, cross training, and keep the intensity down. Add in Pilates and the strength training you’ve been meaning to do. Keep running, but keep it to 2-3 times per week.
 
Take a step back and use this opportunity to think about where you are with your fitness, training, injuries and what you’re doing more closely. Take stock of what’s gone well or poorly and learn from your training so far. Regardless of where you’re at, what you CAN’T do is continue to train in the same way for another 6 months. You’ll need some time to recover from the tough training and long runs you’ve already done, so take this great opportunity to take some time out, back off the training and sort out any niggles. Spend some time cross training, walking, spending time with the family, Pilates, foam rolling and getting your body back on track.  Have the confidence to bank what you’ve done (secure in the knowledge that it’s a great base), take time off and look at how to build back up for October.
 
You could keep one long (ish) run going – perhaps every 3-4 weeks do a ‘long’ run (whatever this means for you). A distance that challenges you, but you know you can recover well from and doesn’t add huge stress to your body. For some that will be a full 18 miler, for others it might only be 8-10 miles. Do whatever is right for you.

Then mid-July with around 12-14 weeks to go, start to look at building back up again with a more structured plan. BUT look back on your previous training and assess what went well, what didn’t go well. Was your mileage too much? Were you running your long runs too fast? When did you pick up injuries? What caused them? Did you need to do as much running? Is cross training suiting you better? Would jog walking your long runs work better? Use what you’ve learned so far, and don’t make the same mistakes again.
 
How to plan your training for October:

  1. Plan it out by starting with the marathon date, then work backwards, adding into your diary family and work commitments, holidays and any other races.
  2. Next plan to do your ‘longest’ run about 3 weeks before the marathon – put that in your diary too
  3. That will leave you around 8-9 weeks from the start of your plan to the ‘last long run’
  4. Then work out where you are now and where you need to get to.. and work out how to build up the long run again – making small increases to each long run and spacing them out 2 weeks apart.
  5. Also add into your diary other sessions such as swimming, long bike rides, weight training and Pilates classes. Then plan the detail of your week around that.

You’ll now be training in the summer, so you’ll need to look at hydration much more closely and avoid doing long runs in the heat of the day. Use a re-hydrate drink on your long runs and to hydrate well before and after runs and on hot days. Read Sarah’s blog post about running in the heat https://www.sarahsrunners.co.uk/single-post/2019/07/22/Running-in-the-heat

Final word on training

Marathons are NEVER easy. That’s what makes them so amazing and special. Just getting to the start line is always littered with barriers and difficulties and our current situation is certainly adding to the challenge!  But IF you can adjust your mind-set, work through it and get to 4th October fitter, stronger and in better shape, the finish will be even sweeter. Good luck #teamcardio2020!
 
Finally, if you need any further advice, please get in touch with Sarah@sarah-russell.co.uk for training and Karen.gregory@cardiomyopathy.org for fundraising or anything else.

Any questions?

Get in touch with our fundraising team via fundraising@cardiomyopathy.org

When
October 4th, 2020 12:00 AM   through   12:00 AM
Event Fee(s)
Entry fee £ 25.00

Help spread the word

Please help us and let your friends, colleagues and followers know about our page: London Marathon Demo 2020


You can also share the below link in an email or on your website.
https://www.cardiomyopathyworld.org/civicrm/event/info?id=7&reset=1