Liam's Half Marathon Journey
Be Well’s Osteopath Liam is participating in the Melbourne Half Marathon. Follow his training journey below…
WEEK 1
Hi, I’m Liam 👋🏽 Join me on my 6 week training program leading up to the Melbourne Half Marathon. I had originally planned an 8 week training program, however life (trip to the snow, wisdom teeth removed, sickness) got in the way! I am currently aiming for 2-3 runs a week, a little bit of strength training, and keeping up my regular surfing. My advice for anyone looking at getting into running: start off slowly. The aim is to slowly build up distance and speed week by week (an increase of 5% each week is recommended).
WEEK 2
Managed to get a couple of runs in while on holiday on the Sunshine Coast. Aiming to start increasing the volume of kms by around 5-10% each week until the week before the half marathon. Definitely felt the difference in temperature and humidity, especially on some of the hilly sections. It’s a good reminder to train in different environments with both uphill, downhill and flat. The body is feeling good, however I have noticed the left Achilles becoming quite sore after runs. Should probably take my own advice and do a proper warm up and cool down!
WEEK 3 & 4
Since week 2 I’ve significantly increased my average kms per week and the intensity of the runs. I had some very challenging runs last week, battling headwinds and conquering some tough hills around Jan Juc. To add some variety to my training, I’ve been managing to squeeze in two strength sessions a week as well as a couple of surfs. Although this has made the training much more enjoyable, I have noticed that it’s taking my body a while to recover between sessions. So far, I haven’t had any injuries, but my left Achilles and right knee are starting to give me some trouble toward the end of the longer runs. Moving forward, I’m going to prioritise recovery, starting with more frequent stretching and the occasional cold plunge at the beach. I have loved the journey so far and am looking forward to the big dance in a couple of weeks!
WEEK 5
With only two weeks to go until the big event, I knew I had to push myself to test my current fitness levels and identify any areas that needed improvement. Overall, this week's training sessions went surprisingly well. However, my body had some trouble recovering, which I attribute to my busy work/life schedule. Unfortunately, I didn't plan the timing of my harder runs very effectively due to the AFL Grand Final on Saturday. I did a 10km run on Friday followed by a 16km run on Saturday to stay on track with my training schedule. It became clear to me that I need to allow more time between my runs, as I experienced consistent soreness in my legs and lower back before each subsequent run. To address this, I've been diligent about morning stretches and even incorporated some hydrotherapy sessions in the ocean to aid in my recovery.
In the next two weeks, I'll be transitioning into my deload phase, which will include lower-intensity runs and more frequent cross-training activities like surfing and weight training.
As we approach the event, I'm excited to fine-tune my training routine and prepare both mentally and physically for the challenge ahead.
WEEK 6
I’ve just wrapped up week 6 of my training, and I can't believe how close we are to the big day! Week 5 was a bit of a challenge, but it taught me the importance of giving my body the rest it deserves.
This week, my main goal was to include a couple of long, leisurely runs to maintain my endurance while allowing my body some recovery time. Up until now, I've been hitting the trails along the Torquay Surf Coast, which are mostly dirt paths. However, as the Melbourne Marathon takes place on concrete, it was crucial to start incorporating more concrete running into my routine to ensure my body is well-prepared for the race. Admittedly, my initial experiences with concrete weren't great. Looking back, I realise that I should have introduced concrete training earlier. But with persistence and more practice runs on concrete, my legs gradually started to feel more comfortable.
In addition to running, I saw this week as a golden opportunity to diversify my training. Alongside my runs, I integrated a few yoga and stretching sessions, some weight training, and even took some time to catch some waves. Incorporating cross-training not only kept me motivated but also allowed my body to recover from the repetitive demands of running.
I want to emphasise the importance of listening to your body during your fitness journey. If you're experiencing any discomfort or have questions about your training regimen, don't hesitate to reach out. We're here to support your wellness every step of the way.
POST RUN RECAP
I have just finished the final week of training and the Melbourne half marathon on Sunday. I can’t believe how quickly the last 6 weeks of training have gone. Looking back, I found that I really enjoyed the challenge, and as the weeks progressed, running became easier and easier.
My focus last week was to maintain fitness and address any niggles before the race. I tried to stretch and foam roll as much as possible while maintaining my fitness by having a few surfs and going on some smaller runs. Moving into this week, I was still feeling pretty sore and really took the opportunity to get a couple of treatments at Be Well Health Group to help bump along the recovery process. In the lead-up to the half marathon, I made sure to drink plenty of water and started to increase my carb intake from around 4 days out. Due to the taxing nature of the event, it is important that you fuel your body in the days leading up so you can squeeze every ounce of energy out of it.
The night before the event, I had all my gear laid out and ready to go. I had bought a few recovery drinks and some snacks for during and after the event to make sure I didn’t cramp or go down with dehydration. In total, 5 members of my family were running the half marathon, and another was running the 5km, so there was plenty of moral support and banter before the race. As we entered the start line, I put my earphones in and paired them to my watch. But wait, it wasn’t pairing! Once I realised, I scrambled back to my partner and mum and made multiple attempts at reconnecting them with the case. Well, it turns out I didn’t charge them… I was off to a good start!
After spending all my training runs with music, this was a massive shock to the system. To say I was angry at myself was an understatement. However, there was no point carrying that anger into the race, so I made myself forget about it and focus on what was in front of me. The race went really well, and I ended up beating my goal of finishing in 1 hr 39 mins by a couple of minutes. I ran the race with my brother, dad, auntie, and cousin who also ran very well. Unfortunately, I did not beat my brother who ran an incredible time of 1 hr 25 mins.
Overall, it was a great weekend to catch up with family and support each other as we all had personal goals we wanted to achieve. Although I don’t typically run much, I’ve found the training and the event have really kick-started my motivation to continue with it. Who knows, maybe I’ll do a marathon next year.
Thank you for following my Melbourne Half Marathon journey!
Liam