Run Plans

• There are is a treasure trove of different plans, see: https://fellrnr.com/wiki/A_Comparison_of_Marathon_Training_Plans
• I am not sure which is best for me, I was drawn to the 80/20 plan which focuses on long slow runs and FIRST plan which has less runs and uses hybrid training.
• However, it doesn't seem like those are good free options so I am going to try the COROS 12-week half marathon plan to get a good base going and then use Runner's World Training plan https://www.runnersworld.com/uk/training/marathon/a760131/rws-ultimate-marathon-schedule-sub-400/ which has some long runs and speed work.

COROS 12-week plan

• A zone-2 based plan that has decent weekly volume 15-30 miles
• Sprinkled with some speed work

![[sf_marathon.pdf]]

Retrospective

• Given the preparation, I was aiming to finish at around 5:30 which is 12.6 min/mile or 7.8 min/km pace
  • My longest prep run was 18 miles which I finished in ~4 hours with mild cramping in the thighs that went away after a while
• My dad pushed for a 4:30 finish which is a 10.3 min/mile or 6.4 min/km pace
  • Thought that my goals were conservative and should go out of the comfort zone more and push the limits
• Turns out - it was too fast
  • Heart rate was consistently at around 180-190 BPM for the first 10 miles
  • Maintained the 10.5 min/mile pace until the bridge return at mile 13
  • That's when my thighs started to really cramp up and I was trying my best to shake it off
• I stuck to a good refueling and hydration plan
  • Ate a gel every 45 minutes and eventually moved onto gummy candy
  • The 1.5L of water I carried was finished around mile 16 at Richmond area
• From mile 15 to 17 it was very miserable with the ups and downs
  • I added a new piece of muscle to my cramp on every hill and they had to be walked
  • This is also when the first half marathon finished so it is a mental hurdle to also get past the fact that you are only half way through
• The city section was boring but running on the street is kind of good with lots of room to maneuver but at this point I was only really just mentally trying to keep going whenever possible and not stopping
  • My legs were completely shot with permanent cramping from calf up to the groin
  • Downhills and uphills are difficult
  • My dad talking to me about how much distance is left also didn't help
• After the final downhill and once we were beside the water I couldn't even keep a 13 minute pace anymore and had to stop to walk once in a while
  • The finish was super tough and I felt horrible
  • Legs were wobbly
  • Stomach was churning
  • Muscle pain everywhere
  • Breathing felt actually ok
• The immediate hours after the marathon was just lots of soreness in the thighs and calves. Stepping up and down was basically impossible. This become bearable after 48 hours

#workout