It is really frustrating to be down with cold, cough and fever right in the middle of the marathon training season. Or worse, like me when the race is just 7 weeks far. The mileage has already started peaking, and your long runs have started touching 20 miles / 30+ km.
So there are some dos and don'ts, here they go:
Immediately after you long run, your immunity is at your lowest mark, take very good care of yourself after the long run. Immediately change into a clean and dry t-shirt after your run. Eat something within 30 minutes of finishing your long run.
After you reach home, try and take a good nap, so to recover from the fatigue. Eat and hydrate well during the day, but do not eat junk. Well what should one do if you find out that you are down with bad cold before starting the long run (as was the case with me). So there are different opinions about it, experts say that anything which is above the neck, you can go and run with it, above the neck: cold etc. Below the neck: congestion in the lungs, fever, bodyache.
Now here is the practical part, I ran a 30K run with a running nose, I felt nothing doing the run, and felt wonderful doing the run, but by the end of the day I was own with fever. So you can run with cold, do the run well, but since your immunity is already low, there is a high chance that you might end up with some temperature at the end of the day. Which might disappear in a couple of days of recovery, if it doesn't translate to a viral infection.
Long long time back, when I ran my first Ultra marathon, a senior runner and somebody whom we all looked up to, Madhu who was also the race director sent out an email to all the people in RFL. I am not sure how many people have preserved that email, sharing it here for everybody.
Sorry Madhu, sharing your email here, but the gyan in that email is golden!
Hi guys,
Just a little over a week to go for the big day! Wow I am tremendously excited. I am also quite a bit nervous. I didn't run all of this week as I was out on a business trip which I think is probably a huge mistake. All the people I met everywhere were hacking horribly most of the time in my face, everywhere I went! Hope I don't get sick now. Definitely Harakiri if I do.
When I first sent out, almost 9 months ago, an email to a few running friends to seek help for organizing an ultra, this event, I didn't ever imagine it would end up like this. If all goes well you should see an event that can hold it's head up proudly and stand up to any other such event in the US in terms of quality.
Plan to taper carefully.
Don't injure yourself now.
Be careful of nutrition. It is easy to put on weight these last 10 days so be careful in terms of useless fats, sugars, and carbs except for last 2 days when you can binge on complex low glycemic carbs.
Take a multi-vitamin pill every day.
Avoid crowds.
Wash hands frequently whenever you shake hands or touch door knobs especially when you come out of rest room. I have observed that many people (men, in India, based on observations at Maxim India) don't wash hands with soap when they come out of restrooms so be certain to not touch door knobs without aid of paper. (he he..sorry). I woudn't even think it funny if you wore a bacterial mask at work (maybe a bit far huh? this bit?)
On Saturday prior to run make sure to put your feet up most of day to rest them well and stay well hydrated.
Runners for 52K and above. Concentrate on an even pace / km with a Run / walk combination of your suitability right from the beginning. Do walk hills even at the beginning. Run flats, downhills and in shade. Walk up hills and in open hot stretches. Ensure that your rest at aid stations is controlled and even. You can end up with lots of time unnecessarily wasted at aid stations. Joke with the volunteers.
Stretch lightly periodically. Don't forget to stretch your arms to-don't keep them locked at the elbow. They will get stiff.
Ensure lubricant all over and sun block. Most important is sun block for lips (UV block chap sticks available). Do ensure that you wear a appropriate hat to block the sun from your face.
Don't try anything new at the Ultra especially gear and foods. If you are in a bit of trouble don't panic. Remember you have trained for this so you should be all right. Make appropriate adjustments in diet / fluids / speed. Get more gear than you need and keep it handy at the main aid station.
It will be a struggle. If it weren't there is no point attempting it. That's the raison d'etre of the effort. Don't forget that- the journey is the thing. Don't forget to enjoy it. Be a great part of it.
I wish you all the very best.
Madhu (Le monsieur Race Director's unofficial message)
So there are some dos and don'ts, here they go:
Immediately after you long run, your immunity is at your lowest mark, take very good care of yourself after the long run. Immediately change into a clean and dry t-shirt after your run. Eat something within 30 minutes of finishing your long run.
After you reach home, try and take a good nap, so to recover from the fatigue. Eat and hydrate well during the day, but do not eat junk. Well what should one do if you find out that you are down with bad cold before starting the long run (as was the case with me). So there are different opinions about it, experts say that anything which is above the neck, you can go and run with it, above the neck: cold etc. Below the neck: congestion in the lungs, fever, bodyache.
Now here is the practical part, I ran a 30K run with a running nose, I felt nothing doing the run, and felt wonderful doing the run, but by the end of the day I was own with fever. So you can run with cold, do the run well, but since your immunity is already low, there is a high chance that you might end up with some temperature at the end of the day. Which might disappear in a couple of days of recovery, if it doesn't translate to a viral infection.
Long long time back, when I ran my first Ultra marathon, a senior runner and somebody whom we all looked up to, Madhu who was also the race director sent out an email to all the people in RFL. I am not sure how many people have preserved that email, sharing it here for everybody.
Sorry Madhu, sharing your email here, but the gyan in that email is golden!
Hi guys,
Just a little over a week to go for the big day! Wow I am tremendously excited. I am also quite a bit nervous. I didn't run all of this week as I was out on a business trip which I think is probably a huge mistake. All the people I met everywhere were hacking horribly most of the time in my face, everywhere I went! Hope I don't get sick now. Definitely Harakiri if I do.
When I first sent out, almost 9 months ago, an email to a few running friends to seek help for organizing an ultra, this event, I didn't ever imagine it would end up like this. If all goes well you should see an event that can hold it's head up proudly and stand up to any other such event in the US in terms of quality.
Plan to taper carefully.
Don't injure yourself now.
Be careful of nutrition. It is easy to put on weight these last 10 days so be careful in terms of useless fats, sugars, and carbs except for last 2 days when you can binge on complex low glycemic carbs.
Take a multi-vitamin pill every day.
Avoid crowds.
Wash hands frequently whenever you shake hands or touch door knobs especially when you come out of rest room. I have observed that many people (men, in India, based on observations at Maxim India) don't wash hands with soap when they come out of restrooms so be certain to not touch door knobs without aid of paper. (he he..sorry). I woudn't even think it funny if you wore a bacterial mask at work (maybe a bit far huh? this bit?)
On Saturday prior to run make sure to put your feet up most of day to rest them well and stay well hydrated.
Runners for 52K and above. Concentrate on an even pace / km with a Run / walk combination of your suitability right from the beginning. Do walk hills even at the beginning. Run flats, downhills and in shade. Walk up hills and in open hot stretches. Ensure that your rest at aid stations is controlled and even. You can end up with lots of time unnecessarily wasted at aid stations. Joke with the volunteers.
Stretch lightly periodically. Don't forget to stretch your arms to-don't keep them locked at the elbow. They will get stiff.
Ensure lubricant all over and sun block. Most important is sun block for lips (UV block chap sticks available). Do ensure that you wear a appropriate hat to block the sun from your face.
Don't try anything new at the Ultra especially gear and foods. If you are in a bit of trouble don't panic. Remember you have trained for this so you should be all right. Make appropriate adjustments in diet / fluids / speed. Get more gear than you need and keep it handy at the main aid station.
It will be a struggle. If it weren't there is no point attempting it. That's the raison d'etre of the effort. Don't forget that- the journey is the thing. Don't forget to enjoy it. Be a great part of it.
I wish you all the very best.
Madhu (Le monsieur Race Director's unofficial message)
1 comment:
Hey Shantanu,
Good to see you are writing again. I miss reading blogs.
So Mumbai again this year? I have been out of action (cycling and running) due to a leg injury which happened when I went for an unplanned longish run. I hadn't run in a while and got a groin strain which I haven't been able to shake up. My first running injury. So instead of running or cycling, I have been putting on weight.
Anyway dude. All the best with training and the race.
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