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COMPRESSION GARMENTS: OF ANY USE?

oneKmore 23/11/2022 No Comments

Many athletes usually train and compete on consecutive days, recurring to different post-exercise strategies to fasten recovery, such as cryotherapy, low-intensity sessions or tissue compression, among others.

The soreness after intense exercise, is a sign for the body to learn how to endure an overload. The aim of most training plans is ultimately to get better, or faster, in the case of runners.

Compression garments (CG) are form-fitted elastic garments that mechanically compress a body area for stability or support of the underlying tissue. They are usually socks, shorts, or short- and long-sleeve tops, used during and, more often, after exercise.

Supposedly compression garments work differently depending on when are used.

During exercise:

Increasing blood flow and oxygen delivery to the tissues, so exercise is less tiring and more efficient.
Increasing proprioception, and therefore improving posture and movement.

After exercise:

Acting like a massage on muscles to minimize delayed onset muscle soreness (DOMS).
Raising the temperature of skin and tissues to increase blood flow and induce healing.

The study

A recent meta-analysis has tried to elucidate if wearing CGs during or after physical exercise facilitate the recovery of muscular strength outcomes. Thus, 19 studies complied with the inclusion criteria and were used in the meta-analysis.

Main findings

Contrary to expectations, wearing a CG during or after exercise training did not seem to facilitate muscle strength recovery, independently of the type of exercise or the body area and timing of CG application.
Athletes, coaches, and therapists should reconsider the use of CG and look for alternative methods to reduce the adverse effects of physical exercise on muscle strength.

Although somehow surprising we would like to know your thoughts and experience in using compression garments.

Bibliography

Can Compression Garments Reduce the Deleterious Effects of Physical Exercise on Muscle Strength? A Systematic Review and Meta-Analyses. Négyesi, J., Hortobágyi, T., Hill, J. et al. Sports Med (2022). https://doi.org/10.1007/s40279-022-01681-4

TRAIL RUNNING INJURY RISK FACTORS

oneKmore 28/07/2022 No Comments

Trail running is an outdoor sport, with an estimated 20 million runners every year, where runners confront off-road terrains, important elevation changes and distances ranging from a few kilometres to ultramarathons.

The health benefits of running are well documented, although trail running presents a high risk of injury. And even though most of trail running injuries are minor, in rare cases, they can be severe.

Identifying trail runners at risk before training and competition, may prevent injuries and ensure access to the health benefits associated with running.

A recent systematic review as tried to identify and summarise the evidence on factors associated with injury in trail running. It included 19 studies, with a total of 9 763 participants (80.6% males, 15.8% females, unidentified 3.6%) with a mean age ranging between 33 and 46 years.

Main findings

► The foot/toe, followed by the ankle, and hip/groin are the most injured body areas.

► Blisters, followed by joint sprains, and tendinopathies are the most common pathologies.

► There are a total of 17 statistically significant injury risk factors, among them:

Higher injury risk: neglecting a warm-up before running, not using a specialised running plan, regular training on asphalt, double training sessions per day, higher running experience and physical labour occupations.
Higher risk of sunburn: more than 3 hours of training per day, younger age, low skin phototypes (I and II, or clear skin) and single relationship status.
Higher risk of muscle cramping: prior history of cramping, higher levels of postrace blood urea nitrogen and creatine kinase and a slower race finishing time.

► Experienced trail runners seem to suffer less from blister injuries.

► There is a lack of literature on risk factors among female runners.

Use this information to prevent injuries and run healthier and safer

Bibliography

Trail running injury risk factors: a living systematic review. Viljoen C, Janse van Rensburg DC, van Mechelen W, et al. British Journal of Sports Medicine 2022;56:577-587.

THE MARATHON OF THE WORLD ATHLETICS CHAMPIONSHIPS OREGON 22

oneKmore 15/07/2022 No Comments

WHEN

Men’s marathon Sunday July 17

Women’s marathon Monday July 18

6.15 Pacific Daylight Time / 8.15 Mexico / 10.15 Argentina /

15.15 Central European Time (Spain, France, Italy, Germany)

THE COURSE

The marathon will follow a mostly flat 14-kilometer looped course through Eugene and Springfield, starting and finishing in front of the University of Oregon’s Autzen Stadium.

It will follow long sections of the marathon course of the 1972 and 1976 U.S. Olympic Trials, trying to showcase the beauty and history of Oregon through the landmarks and landscapes.

THE QUALIFICATION

By achieving the Entry Standard in the 18 months from 30 November 2020 to 29 May 2022.

*Qualifying Time, QT

For men: 2.11.30

For women: 2.29.30

By the Finishing Position: the top 10 finishers at the Platinum Label Marathons during the qualification period.

By Wild Card for defending World Champions of Doha 2019.

Note: the maximum quota per country is 3 athletes (or 4 in case of a Wild Card).

THE MEN

70 runners from 34 countries.

Full teams (3 or more present runners): Belgium, Brazil, Canada, China, Eritrea, Ethiopia, Israel, Japan, Kenya, Mongolia, Morocco, Uganda and US.

Most powerful team: Ethiopia, with most of the best QTs and Mosinet Geremew, silver medallist from the World Championships of Doha 2019, with a PB of 2.02.55.

Absent Eliud Kipchoge, from Kenya, more focused on completing his winning streak of World Marathon Majors, it is also worth to mention the Japanese and Moroccan teams (three runners each with QTs sub 2.08), the young Brazilian Daniel Do Nascimento (third best QT and South American record holder with 2.04.51) or the US team, with the experienced Galen Rupp (QT 2.06.35). A note also for the Mongolian team, a nation with no much history in the marathon distance, which will presumably have 3 runners in the start line.

THE WOMEN

48 runners from 26 countries.

Full teams (3 or more present runners): Canada, Ethiopia, UK, Japan, Kenya, Peru and US.

Most powerful team: Kenya, which includes the defending World Champion from Doha 2019 Ruth Chepngetich, and the Olympic gold medallist of Tokyo 2021 Peres Jepchirchir, both of them with PBs below 2.18.

Other top contenders for the victory could be Ashete Bekere (QT 2.17.58) and Gotytom Gebreslase (QT 2.18.18) for Ethiopia or Keira D´Amato (QT 2.19.12) for the US.

#Oregon22 #WorldAthleticsChampionships

MUSIC, RUNNING STRIDE FREQUENCY AND INJURY RISK

oneKmore 05/07/2022 No Comments

Participants in popular races has continuously increased in the last decade. Most of these runners are amateur, with a reported 46.3% suffering from injuries during one year of follow-up.

Although running injuries can be caused by multiple factors, a correct support is essential to absorb the impact with the ground. The most repeated injuries in runners are knee (20.9%), calf (16.3%), Achilles’ tendon (12.2%), feet (9.2%), and hip (8.8%).

Stride frequency is defined as the total number of running steps per minute. The frequency with the minimal metabolic cost is known as optimal stride frequency (OSF), that usually coincides with the frequency that runners choose, or preferred stride frequency (PSF).

Nevertheless, when runners are tired, the stride frequency changes, causing an increase in the metabolic cost of running.

At the same speed an increase in stride frequency (SF) can reduce the risk of injury: the metatarsal is supported while the knee, ankle, and hip joints absorb less mechanical energy due to the lower impact of limbs against the ground.

It has been shown that music is a useful tool to modify stride frequency. Musical rhythm produces a synchronous effect in physical activities with cyclical movements (running, cycling, rowing, and others) due to the synchronization of bodily movement to the beats. Additionally, it offers additional benefits such as decreased perception of fatigue, improved emotional regulation and improved aerobic and anaerobic exercise performance, among others.

A recent study tested if popular runners training with music feedback at a controlled pace (+10% PSF) improved SF even in the absence of sound stimuli.

The study

Included 12 active runners (8 males, 4 females) with an average age of 36.7 years, who run more than 15 km per week and not having suffered any injury or illness in the previous 6 months.

The initial test was a dynamic warm-up (5–10 min) and subsequently, a music rhythm test to assess the participants’ ability to keep the rhythm of the music while running.

Afterwards a test to measure the PSF (using video capture analysis) was performed, running for 20 min at moderate intensity on a course of 450 m straight, 0% gradient asphalt road.

The experimental group received an individualized music track with a beat, in bpm, that matched an OSF speed a 10% higher than their PSF and instructed to use it while following their usual training plans.

The running tests to measure PSF were repeated after 15 days and 30 days.

Results

There was an improvement in stride frequency in the group which used music feedback during their running training sessions.
Due to the increase in SF the risk of injury could be reduced.
Music also works as a stimulus to learn the running technique.

Conclusions

Despite the reduced size of the sample of this study, it seems that music playlists with a preset speed (in bpm) may help to increase stride frequency and reduce the risk of injury (by improving the running technique), while being also motivational for recreational runners.

Bibliography

Sellés-Pérez, S.; Eza-Casajús, L.; Fernández-Sáez, J.; Martínez-Moreno, M.; Cejuela, R. Using Musical Feedback Increases Stride Frequency in Recreational Runners. Int. J. Environ. Res. Public Health 2022, 19, 3870. https://doi.org/10.3390/ijerph19073870

MARATHON OLYMPIC CHAMPIONS (XXXV) – London 2012: STEPHEN KIPROTICH (1989-)

oneKmore 13/06/2022 No Comments

The conditions were hot and humid but they were the same for everyone. Determination is what matters.

Stephen Kiprotich

The marathon of London 2012 was run on the last day of the Olympics over a course of one small lap of a short circuit and 3 loops of a longer 13k circuit.

Among the favourites was the powerful Kenyan team, and especially Wilson Kipsang, who had won the London Marathon in April and had a PB of 2.03.42, second fastest marathon ever, obtained in Lake Biwa in 2011. His other teammates were Abel Kirui, who had won the 2009 and 2011 World Championships, and Emmanuel Mutai, winner of the 2011 London Marathon. Besides them was also returning the 2004 silver medallist Meb Keflezighi of the United States.

Stephen Kiprotich was the youngest children in a family of farmers from the Kapchorwa District, in Uganda. At 17 he quit school and moved to train to Eldoret, in Kenya, training ground of Eliud Kipchoge too. His previous experiences in the marathon were few. He debuted with 2.07.20 at the Enschede Marathon (Netherlands) in 2011, setting a new Ugandan record in the distance. In 2012 he had finished third in the Tokyo Marathon with 2.07.50.

Back in London, weather conditions offered for the day the highest temperatures of the 2012 Olympic Games: 23°C at the start and sunny skies. Because of this, runners decided to take easily those first few stages. Brazilian runner Franck Caldeira tried his luck and crossed the 10k in 30.38 after opening a small gap of 8s from a large pack with more than 30 runners.

On getting to the kilometre 12 Wilson Kipsang moved to the front, increasing the pace and breaking up the group into a small one, most of them East Africans. Thus, he crossed the 20k in 59.57 with an advantage of 14s on his closest chasers.

Nevertheless Kipsang was unable of breaking completely the race. His gap decreased until Abel Kirui and Stephen Kiprotich made contact. The trio crossed the 30k in 1.30.15.

Kiprotich seemed to fall slightly behind, but soon recovered and getting to the 37k he made a move, sprinting to the front. Looking relaxed and in control he started to increase his lead, unanswered by the Kenyan runners. At 40k (2.01.12) he had opened a 20s gap with Kirui, while Kipsang was a further 32s behind.

That advantage would be enough for Kipotrich, who carrying a Ugandan flag crossed the finish line in 2.08.01, claiming the first medal for his country in Olympic Games since 1996. Second entered Kirui in 2.08.27 and third Kipsang in 2.09.37.

Also worth to mention the US runner Keflezighi, who being 17^th at the 20k run a strong second half to finish 4^th in 2.11.06. The Brazilian team was capable of having his 3 runners in the top-15. On the contrary it was a failure for Ethiopia: none managed to reach the finish line.

As for Kipotrich he claimed the victory in the World Championships of Moscow 2013. The next year he won the New York Marathon with 2.10.59. In 2015 he finished second the Tokyo Marathon, improving his PB to 2.06.33. At Olympic level he was unable to repeat his success in Rio de Janeiro 2016 or Tokyo 2021, which was his last marathon to date.

Sources

https://en.wikipedia.org/wiki/Athletics_at_the_2012_Summer_Olympics_%E2%80%93_Men%27s_marathon

https://en.wikipedia.org/wiki/Stephen_Kiprotich

https://worldathletics.org/competitions/olympic-games/news/london-2012-event-report-mens-marathon

TRAINING PLANS OF ELITE MARATHON RUNNERS (2/2): TRAINING VOLUMES, INTENSITY ZONES AND TAPERING

oneKmore 03/06/2022 No Comments

In our previous post we focused on periodization and training methods followed by some of the most well-known elite long-distance runners. In this second post we will deepen in the training characteristics of these runners.

Training Volumes

Most world-leading marathon runners train 500–700 h/year, relatively low compared to other endurance sports (cycling, triathlon, or swimming for example).

To obtain a relatively high training volume, these athletes seem to compensate by running twice a day most of the week

Most injuries are attributed to rapid and excessive increases in training load. Elite marathoners increase the total running volume gradually during the initial 8–12 weeks of a macrocycle. They start at 40–60% of peak weekly running volume, increasing by 5–15 km each week until maximal volume is reached.

Thus, typical weekly running volume in the mid-preparation period is 160–220 km distributed across 11–14 sessions. Peak volumes can be 20–30 km higher, but only for short periods (2–3 weeks) of time.

Despite this, some marathoners run “only” 130–150 km/wk although with a high proportion (25–30%) at near marathon pace.

Regarding female marathon runners they usually covered around 5% (or 10 km) less distance than males, although they trained 30–40 min/wk longer.

Intensity Zones

Training intensity quantification is complicated. No single intensity parameter works well as an intensity guide.

From an effort point of view there can be distinguished Low Intensity Training (LIT), Moderate Intensity Training (MIT) and High Intensity Training (HIT).

Training intensity distribution in long-distance runners have followed mainly one of the next three models:

Pyramidal model: large volume of LIT combined with a small volume of MIT and an even smaller volume of HIT.
Polarized model: same large volume of LIT combined with less MIT and more HIT.
Threshold model: where a relatively large proportion of training is in the intensity range defined by the lactate/ventilatory thresholds.

MIT and HIT sessions are psychologically and physiologically demanding, requiring longer recovery times compared to sessions of LIT.

Most elite distance runners train most of their running distance (≥80%) at low intensity throughout the training year. One of the most important weekly sessions for marathoners are the ones consisting in 30–40 km runs slightly below marathon pace.

Tapering

It is defined as a marked reduction of total training load before competition. Its main intention is reducing the cumulative effects of fatigue while maintaining the competitive edge.

A successful tapering period is said to enhance performance by 1–3% in well trained endurance athletes.

Most scientific guidelines define the ideal tapering as a 2-3 weeks period with 40–60% reduction in training volume, while maintaining training intensity and frequency. However, many long-distance runners only start decreasing training volume during the last 7–10 days pre-competition.

Conclusions

In the general preparation period, elite marathon runners focus on building aerobic foundation, with weekly running volumes between 160 and 220 kms.
During this period 80% or more of total running distance is performed at low intensity.
From the specific preparation period onward, the training intensity increases, with more running distance at race-pace
The tapering process typically starts at least 7–10 days prior to the competition.

We hope that some of these training tips, from some of the most successful marathoners in history, are useful to you.

Don´t forget that most of their training sessions were easy runs. You don´t have to push your limits each training day to achieve your running goals.

Bibliography

Haugen, T., Sandbakk, Ø., Seiler, S. et al. The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice. Sports Med – Open 8, 46 (2022). https://doi.org/10.1186/s40798-022-00438-7

TRAINING PLANS OF ELITE MARATHON RUNNERS (1/2): PERIODIZATION AND RUNNING METHODS

oneKmore 27/05/2022 No Comments

Most top-level long-distance runners must endure a period of training of 8–10 years prior to reaching a competitive international standard.

A recent review has explored the literature and publicly available training logs of some of the most successful marathons runners in history. Among them figures such as Eliud Kipchoge, Kenenisa Bekele, Stefano Baldini, Gelindo Bordin or Robert de Castella in men, and Joan Benoit, Ingrid Kristiansen, Constantina Diță, Tegla Loroupe or Brigid Kosgei in women.

In this first post we will show how they organized their seasons and which training methods were mostly used.

Training Periodization

Arthur Lydiard introduced the periodization system in the late 1950s. He divided the training year (macrocycle) into smaller ordered phases (meso- or micro-cycles) with the explicit aim of reaching peak performance in major competitions.

Marathon elite runners usually compete annually in 2-3 marathons (separated by at least 3 months), 1 half marathon and around 3 shorter races.

They generally use a double periodization period, with cycles of 5-6 months, based in spring and autumn marathons, with resting periods of 7-14 days following marathon competitions.

Training Methods

Continuous running

Warm-up/cooldown, easy run. Low-intensive running (typically 3–5 km/h slower than marathon pace).
Long run. Low-intensive steady-state running (1–2 km/h slower than marathon pace). Typical duration 75–165 min for marathon runners, with pace varying during the season.
Uphill run. Low-intensive steady-state running uphill (3–6%). Typical duration 20–45 min.
Threshold run (or tempo run). A sustained run at moderate intensity. Typical duration 20–50 min. The session should not be extremely fatiguing.
Unstructured run over varying terrain lasting 30–60 min, where periods of fast running are intermixed with periods of slower running. According to athlete’s rhythms and terrain.
Progressive long runs. Commonly used training used by African runners. The first part of the session resembles an easy run, with pace gradually quickening. Typical duration is 45–90 min.

Interval training

Threshold intervals (or tempo intervals). Intervals of 3–15 min of duration at half-marathon pace. Typical sessions are 10–12×1000, 6–8×1500–2000 or 4×5000 with 1–2 min recovery or easy jog between them. Recommended total time for elite runners is 30–75 min.
VO2max intervals. Intervals of 2–4 min of duration at 10k pace, and 2–3 min. recovery periods between intervals. Recommended total time for elite runners is 15–20 min, although is a method more specific for track runners.
Lactate tolerance training. Usually 1–2 weekly training sessions for 5000-m runners in the pre-competition and competition periods. Intervals of 150 to 600 m at 800–1500 m race pace with 1–3 min. recoveries.
Hill repeats. Typical incline 5–10%, with repetitions from 30 s to 4 min depending on goal and time of season.

Speed work

5–15 s runs with near-maximal to maximal effort and full recoveries. The main aim is developing or maintain maximal sprinting speed without producing high levels of lactate.

Bill Bowerman, one of the co-founders of Nike and US coach at the 1972 Olympics Munich where Frank Shorter won the marathon, summarized his training philosophy as:

2–3 weekly interval sessions, a weekly long run, and as many training sessions of Low Intensity Training (LIT) as possible

This training description has been basically the training organization of most successful long-distance runners during the last 5 decades.

In the next post we will focus on training volumes, intensity zones and the important tapering phase.

VIENNA CITY MARATHON (04/24/22 – 110)

oneKmore 12/05/2022 No Comments

Initially I was running the Vienna marathon in its 2020 edition, but like so many others it was cancelled when Covid-19 broke out. At that time, it was going to be part of a holiday in Vienna and Bratislava, which did not happen.

Later, they gave the option of transferring the registration to September 2021, or April 2022, which is the option I opted for. And even this year they gave the option to delay the registration for 2023, although I missed the date to do so.

Thus, with the date set, I bought the flights, with just time enough to run the marathon and little else. And at the last minute I almost couldn’t go, between the medical problem of a family member and a positive for Covid at work. Finally, knowing I was virus-free, I could travel.

Arriving in Vienna at noon, I stopped by the accommodation to drop off my backpack and head to the runners´ expo, in a large pavilion with many stands that reminded me of what these pre-pandemic events were like. I quickly pick up the bag, with the bib-number and little else, because in some of these marathons, which are very expensive, the shirt must be paid separately (€30).

Already free I am headed towards the city centre. The less time available, the more you must take advantage of it. With my return flight early on Monday morning, I will have tomorrow afternoon available too. I visit the Cathedral and surrounding areas, and I retire early to rest.

In the morning I leave early to take the metro to the departure area. The marathon, half marathon and marathon relay are run together. My starting box is number 2, and I enter it in advance, while it fills up with runners. The starts are staggered, with the elite runners at 8.57, and the other boxes every 5 minutes starting at 9.00.

With punctuality, a great atmosphere, and good temperature, we cross the Reichsbrücke Bridge to over the Danube. A start like the Lisbon half marathon over the 25^thof April Bridge. Later we take for the first time the tree-lined avenues where Eliud Kipchoge first came down from the 2-hour marathon in his Ineos project in 2020.

The marathon course is completely urban. During the first 20 kilometres, marathon and half marathon share course. Then the marathon separates while going for its second lap, largely different from the first one. I cross the half marathon in 1.55.07.

Without pacers to keep the pace, due to the staggered starts, and with the runners of the relay running along us, the race becomes even more personal than on other days. Knowing my second parts, I will have to regulate well to get to the finish line under 4 hours. Getting to 30k at 2.46.39 I still have chance.

Once again on the long tree-lined straights of the Kipchoge route, the kilometres go by slowly before heading to the centre of the city again. There, we run the last 4 kilometres, with numerous people supporting us. Still, each curve shows us another long street ahead.

I conclude on 3.59.19. A sub-4 for my 110 marathon, which adds Austria as country 12 in my marathon journey.

I head to the lodging, medal in hand. There is still much to see, and little time. I had almost forgotten the sensation of feeling everything new in a strange country.

We will look forward for other experiences.

SCORE: 4.5 / 5

Pros: flat and urban route; runners´ expo.

Cons: Runner’s bag could have been more generous or include the t-shirt.

#TogetherWeRun #VCM

MEM MARTINS NIGHT MARATHON (10/04/22 – 109)

oneKmore 02/05/2022 No Comments

The Mem Martins Night Marathon coincided with the beginning of the Easter holidays, framed within a weekend of competitions organized by the Camara Municipal of Sintra (Portugal) and the Mem Martins sports group under the name of “24 hours to run Mem Martins”.

Along with the night marathon, starting at midnight between Saturday and Sunday, races of 24, 12, 6 and 3 hours are also organized, all of them on the same course of just over 1 mile, or 1650 meters in length. Over varied terrain, there are long tarmac sections, with a part off-road and another on wood.

Without being our first night marathon (we already have Valtiendas, Bilbao and Pamplona), it was going to be the first one starting at midnight, which slightly altered the logistics of the competition day. After having dinner several hours before, I took a train to Algueirao, in the vicinity of Sintra, and after a short walk, in which I drank a caffeinated energy drink, I arrived at the race park, where the 24-hour athletes were already running from midday.

With just enough time to get changed, I head to the starting area, where only a few runners are going for the 25.5 laps necessary to complete the marathon distance. With 12⁰C the temperature is good to undertake one more adventure, which starts on time.

The first laps serve to get used to the course. Although there is no need to carry a headlamp, the off-road section requires a bit of caution due to its uneven floor. From that point is a zigzagging section towards the finish area, where the stopwatch, massage area and refreshments are located. Leaving it, we get to the planks area, where I am also careful. After that comes the easiest section, out and back on flat regular tarmac.

Without having brought the Camelbak, nor by extension any container to carry water, when crossing the finish line, I ask for a plastic cup, as they are absent next to the water containers. With it in hand, I’m more relaxed for when I must stop to drink.

Although the temperature remains constant, a low fog appears on occasion. Starting from lap 6, I decide to take a gel or drink water, alternatively, on every even lap. Self-provisioning is not easy, due to the difficulty of opening (and closing again) the hard tap of the container. That will cost me a few unavoidable minutes during the race.

Without being able to mark references very well with the other runners, not knowing who is running what, after the halfway point I start discounting the laps that remain to finish. With 5-6 laps to go I motivate myself trying to capture the runners ahead. The energies seem to respond, and I manage to speed up the pace.

With 2 laps to go, I see that one of the runners, with whom I had been crossing on numerous occasions. is finishing, presumably from the marathon. When they tell me is my last lap, I see that I am going to spend a little over 4 hours. Finally, I cross the finish line on 4.04.28. There they tell me to wait for the trophy ceremony because I have finished in third position. There’s no rush either, because the first train to Lisbon doesn’t leave until an hour and a half later.

During the interval I change my clothes and drink some hot tea in the tent where bifanas, coffee and hot soup are offered during the night. Along with my finisher medal, I end up with another 2, for being third overall and third in the category.

Thus, it is how we finished a small marathon because of the number of participants, although part of a great event, carefully organized by runners for runners… We will try to return, perhaps for its 24 hours.

SCORE: 4.5 / 5

ZARAGOZA MARATHON (03/04/22 – 108)

oneKmore 23/04/2022 No Comments

In our eagerness to continue adding marathons in different autonomous communities, the next one was going to be Zaragoza. With enough editions behind it, it was strange that we had not run it yet.

Arriving on Saturday afternoon, I didn’t take long to go to the runner’s expo, in a large pavilion in the 2008 Expo area, to get the bib number. Along with the 42k distance, which is the Spanish championship in this edition, there is also a 10k race.

The marathon uses an urban course starting and finishing in Plaza del Pilar. Not very lucky with the accommodation this time, I cannot even leave the luggage, because the reception does not open until 9.00, and the marathon starts at 8.30. Fortunately, I travel light, and the organization has a cloakroom and showers in a sports hall near the start/finish area. There I go early in the morning, with clear skies, but quite cold, hanging around inside until the last moment.

This time I want to take things easy, and unlike other times I join the 3h45m group from the start. “Protected” from the wind I spend with them the first few kilometres.

Without caring much about times, I heard some comments that the pacer is going faster than he should. Not the first time that an over effective pacer follows this technique, to have “a cushion” for the final part of the race. In my opinion, a mistake. The goal should be to run as steady as possible, so as not to waste reserves unnecessarily.

At kilometre 14 I decide to get off the hook. Even so, I arrive to the half marathon with a forecast of 3h42m…, and already well behind the 3h45m group. Obviously, they are running fast.

I meet some other runner off the hook for the same reason. However, the race is only mine now: no excuses available. For some reason legs feel tired going into the last third of the race. Absent of rhythm, I count down kilometres on my way to the finish line. Undulating sections are followed by others of hard floor parallel to the tram tracks. Nobody expects a marathon to be easy.

Facing Plaza del Pilar, I completed my 108th marathon in a net time of 3.54.08 (official 3.54.42).

Changed my clothes, I still have time to visit the Basilica and be grateful for the fact that I can continue running and adding marathons and places to this adventure.

With Aragon on the list, now only Asturias, Cantabria and the Balearic Islands remain to be added. Still going on…

SCORE: 4 / 5