Running longer and faster… a few thoughts…

Posts tagged “hypothermia

Race Report – Málagathon – 2016/12/04

Nice & sunny Friday, freezy Sunday and no race, finally getting miles under my feet…


Planned: training race on marathon distance. Not too slow…

Actual:……Race cancelled due to Red Alert and rain & flood of the worse kind since late 80’s… But this mattered not. Later on the same day, a marathon was run, all on my own on as much as possible following the original race route. 3:18:30. Not too bad for a training long run 🙂

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M Day-5

No real carb depletion. This was a training race and time for testing a bit. Did reduce the amount of carbs in the food eaten, but did not go for zero carb. Felt all fine. Morning run went well on light feet and faster than expected for a distance run at 5am in -6°C…

M Day -4

Morning run at 5am and 6°C in a pitch black city still sleeping. Similar conditions to pre-Amsterdam. The only little problem was the left knee-cap which did feel a bit during warm up. Matters not. During the final interval/tempo workout following it, it went all well. The following day was however less fun, with the kneecap not really happy and forcing me to get back home from work right after lunch. Nothing around the kneecap (ie no runner’s knee, jumper’s knee or similar). This was ON the knee cap. Anyway, had time to fix the legs and get a pre-race massage. Laser treatment on the knee and the right Achille’s heel. Felt all ok, but did come back later the same day.

M Day-3

Second rest day for the week. Light carb breakfast and work. Then from lunch onwards the nicest (?) part of the marathon training…Carbo loading! Did not overdo it. Wanted to see how the body would react on Sunday. Evening travel went well…with a delayed flight of 30minutes and then delayed luggage delivery of 30 minutes. Made it barely to the train to Málaga center, forcing me to get a run on tired legs from a several hours trip. And nope. The knee cap did not like it, nor the right Achille’s. Found my way to my host’s place, host who was kind enough to remain awaken and welcome me at midnight… Quick shower and crashed down on my bed. Niiiiice!

M Day-2

Awaken early as this Friday was still a work day. Got my meetings online and it worked well. Enjoyed fully the sunshine coming through the open window. Took a break after morning meetings in order to get those legs of mine some fun under the sun. My home being quite close to the race route, I ran easy to the “km1” and then followed the route. Of course not running on the road as there were lots of cars! Did my run on the pavement, which unfortunately was not asphalted but with decorative bricks (or whatever it is called). Avoided running down in the tunnel around km3 (too many cars and no sidewalk there…) and then along the sea. Quick stop at Passeo Parque for taking pictures. Yes it was a bit sweaty. Very happy to have some sun, although it would make the race a bit tricky due to the apparent humidity. No worry I thought. Light rain is on the menu for Sunday… Quick back home, food while working (2 portions pasta worked well, with Aquarius sport drink which was what would apparently be served during the race). Later the afternoon, close the laptop for work and headed with the bus to Palacio de Desportes to pick up my BIB. Good it was two days before the race, because I walked a lot and too much! Got my BIB in a quite empty expo, but that is fine for me. Nice 3-digits number and my name on a blue background. Fast chick said the guy giving me the envelop 🙂 Then food shopping at the nearby Carrefour and back home when dark had already came down on the city. Feeling nice and ready. Nice and long chat with Lucas my host. A bit late in bed, but that is ok. Sunday is a long run, right?

M Day-1

Sleep-in was the plan. Awaken at 6am, it had to be corrected! Slept a bit more and then opened the eyes after 8:30am. Good. Took it very easy and was out on the pavement a bit before 10am. The plan was to run the final 6km of the race (as km36 to 39 were pretty close to my home. Found km36 and then just run. OMG, those legs of mine wanted to run…way faster than what the brain let them do! Lost a bit my way after getting in the city center around “km39”+ which meant running 4km longer than the plan. But that was ok. I could note that some city streets would be very slippery in case of rain for tomorrow. Nice in the air. Loved it. Back home and had a large breakfast. Then nothing but watching movies on my laptop. Resting 🙂 And lots of drinking (Gatorade and Aquarius). Took a short trip to the close-by Decathlon but was disappointed by the size and what the offered. For once (!) I left the store empty-handed. Got lots of Gatorade from Carrefour instead. And that was it. More movies. Did not feel tired (or was it all the sport-drinks that was keeping me awaken? Or the excitation of running for once a marathon as training? All-in-all, there was not a trace of stress in me!). Around midnight the eyes started to close themselves on their own. Good!

M DAY!!!!

At last!

Before the race

05:00am – awaken well-rested…kind of! The heavy rains had fallen since I went to bed and were still on when waking up. Breakfast of champions as usual (chia seeds, green mix, Gatorade as well as white bread with honey. Glass of water). And back to bed…

5:30&6:00am – same procedure as regular marathon race: water and Gatorade. Half-asleep still. But feeling fine. Decided to drink the last time at 6:30am (instead of having it at 7am). Just to see whether the blaster would prefer it this way 😛

6:59am – up and direction the shower. Eye drops for not having too dry eyes during the race (but with all the water falling, that should be fine!). Happily heard the rain stopped around 7:20am. Nice! Only wet streets then. Had the window wide opened and while getting myself ready I started to hear a strange noise. Cannot be… Yap! Crazy heavy rain falling from the skies! Reconsidered my outfit and added calve sleeves to the race outfit (MIK singlet, SOC shorts small trapeze and ADIDAS Adizero Adios Boost Purple (Quicky)). Sunglasses were to stay home as well as my mp3. Had decided that for training for real, it was as good to skip the mp3 and endure (!) the loneliness of the long distance runner during the race. Objective: get to km30 without problem, make it work until the end after that 🙂 3 gels in the back pocket, 2 final ones in the back of the sport bra and the Dextrosol in the front. All set! Packed my after-race gear to change to (hopefully) something dry. Did not feel completely ready, but well… it was time!

08:04am – Leaving home. Hearing the heavy rain still pouring out there. A couple of deep breath and hop! As usual being careful not to run in the water (easy under pouring rain…don’t ask!) and approximately 50m after having left the safe home, it just happened. PLAF! The largest pool ever seen and I was running right INTO it. OK, cursing shortly and then changed state of mind. It was better to make this a fun rainy experience than anything else, right? Put the largest smile on my face and started to run/jog to the start. Soaking wet, did not care about running in the water, making small comments to myself for pepping to the run to come. Yap. Motivation actually to the rooftop despite the crazy rains, the fact I missed a couple of streets and could not find my way to the start and finally reach the wardrobe, which were adequately (?) situated underground in a parking place. A bit warmer there, also it was not cold outside. Only wet! Took off my long sleeves and my light training jacket and left them in my bag with my change and left the bag to the functionaries. Remained in the garage, walking and trying to keep myself warm. Not too easy when I was already soaking wet (did I say it already?). Couple of pitstops in dark corners of the parking slot (I know, it was not nice, but hey…guys were standing and seriously urinating in the other corners, without even hiding). Then the rain became even harder (if it even was possible!). Had been in the garage for 10 minutes or so and a flood started to grow… everywhere! Water was actually climbing fast and the garage would be pretty cleaned shortly. Moved to the corner of the wardrobe that was still “dry”. Runners were running back and forth to warmup.

08:40am – ok in my plan I was to BE in the corral at 8:30am. But with this rain, I waited a bit longer, having no idea how far was the start from the wardrobe area. Decided to be brave and getting out and light jog/walk got me to the start approx..200m from there. Not as many runners as I expected for being so close to the start…

08:45am – Announce from the organization… a council was taking place and would be giving their decision for starting the race or not at 09:45am (WHAT? Did I hear correctly with my little Spanish understanding? In ONE hour?!?!?) and IF the race was to start, that it would be around 10:30am. OK, I needed to ask several Spanish guys to have this confirmed. And yes. I did understand properly…

08:55am – Left the start area and cross the street to get into a building where I could see the elites runners in the first floor, well-safe from the rain out there. And the wait started. I went more into the building. Could spot the 3:00-pacesetters. Good to know who to follow. Felt cold and close to freezing. Tried to get more inside the room. Well-intentioned Spanish runners asked me several times if I was fine and for sure, they got both a “Si si” and a large smile.

09:10am – Hearing a guy talking to the police (who was having the room right at the entrance of what was actually the City hall) and showing me. Could just smile back as I really did not get what he was talking about. Followed kindly the police officer and understood that I was actually not looking too good and was freezing to death. A police lady gave me a warm police jacket, made me sit in a room more in the inside. Another policeman brought me a warm cover and put it all around my legs and sat me on a chair. A third one brought an electric radiator and orientated it towards my legs. I was feeling like an ice cube and probably was looking like one too… The room was constantly having 2-3 policemen and one runner, who I understood a bit after was also a cop. The ambulance was called despite me telling them that everything was fine (with my blue lips and my teeth shaking each other). A guy came into the room and started to ask me how it was. I felt fine I said. But he took my hands and started to blow on them to warm them up. Ice cold they were compared to his. He noticed my wristband and asked me if this is what I was expecting to run and for sure, despite being a training race, I did have my sub3 wristband for motivation 🙂 He happened to be one of the 3:00-pacesetters. He told me with a large smile and very seriously that despite the decision for the start or no start of the race, that I should NOT be running. This is when I told them I came from Sweden. Lots of laughs followed. Was given hot water with sugar in it. The ambulance guys came and concluded that it was fine for me to go. Hypothermia was definitely the diagnose they had too. But I had apparently more colour by then.

10:00am – Took a while. Saw pictures of the floods and rain out there. The busses stuck in 1.5m water, the cars filled with water under tunnel… OK. No race then. The runner-policeman offered kindly to bring me home. I walked back to the wardrobe to get my bag. The rain was less heavy, but still. Got in the car after thanking warmly all the police people who took care of me. Got back home, thanking Paco the police runner and direction my room. Off with the soaking wet clothes and direction hot shower for a while. After that, right under the cover to get warmth back in the whole body.

1:10pm – Got enough watching movies on my laptop, so got up and out for a bit of food. No more rain. And no restaurant opening serving before 1:30pm. Ended at Burger King with a Whopper Jr meal with Coke. Back home and rested for a while more.

3:40pm – real bored of watching movies and laying in my bed, I changed to running gear. Had come to run a training race and the weather made it cancelled. It would not really stop me from running at all. OK, I thought that the hypothermia-part was not really fun but I considered I was good enough to run. Decided to get the first half of the race route and see after that how it was. Took 2 gels and 7 dextrosol with me. Ate a powerbar green apple gel right before leaving. Not the best prep for a run to have a burger in the stomach less than 2 hours before, but I was not racing… Ran easy to km1 of the race and then followed the route as planned. Of course running on the sidewalks. Not many cars nor people out there. The tunnel of km3 was empty of water by then. Down to the seaside and km5 and then turn left to run up towards the Passeo Parque. All fine. Felt that the legs were in a good mood. No check done on the watch. Just hearing the buzz of each km. Turned right to continue along the coast line towards km15. Not as flat as I expected. Not hilly neither! But those fake slow uphill it was. And running on the pavement with those decorative stones, half-slippery…Nope, nothing optimal. Music in the ear. All fine. Took 2 dextrosol at km10 and just continued. Made a bad calculation before km15 and continued instead of turning left, which made me run slightly longer and do a U-turn. No problem. A bit unsure of which road to take though, but I think I followed the correct road. Could definitely feel the light and nice downhill. Tried to run on the street as no car/bus were coming from the opposite direction. Reaching km20 and taking a gel (Melon). All fine. No water, but those ones felt ok with only in the mouth and extra saliva. Probably better WITH water, but had none. Got nice and easy to halfway in 1:38. Happy.

Continued towards the Passeo Parque, and made a quick pitstop in the portapotty still there from the expected morning race. BY then I had been running 22.6km (ie 500m more than the race route, kind of). Took a quick body check and it felt all fine. Therefore headed towards km26 which was back along the sea side. All fine apart from running on the those sidewalk which started to get on my knees. The left knee cap started to complain a bit around 26km, but I continued. Dexstrosol taken every km until km30. Reaching the track close to the stadium Palacio de Deportes, the grind was opened, the lights were off and the skies grey. I went inside and ran around as we would have done during the race. Well, I ran the full lap as only one grind was opened. During the race we would have came inside the track at one entrance, run 300m (?) and then out in the second entrance. The track was slippery like crazy and my pace slowed down very much as I did not want to fall. Had met a few runners along the way who apparently did the same as me. Nice to get some smiles and cheering from time to time. Because by km30 it was almost pitch black. I was tired of not knowing where to go. And my left kneecap was very painful. Well…not while running, but each time I stopped to check the map for the race route and then started again, it complained. Stubbornness being apparently the word of the day, I continued to run along avenida Vasquez, knowing it was not fully as the race route, but at least I would get to Avenida de Juan XXIII which I knew and then get to km36 which I already knew well. Hurt my left ankle when going down a pavement without seeing it. Continued to run. Felt a bit desperate to get somewhere I would recognize. Reached Avenida de Juan XXIII but missed a turn and got to another parallel street to Avenida de Andalucia. Kept my tears in my eyes, but I really did not want to continue running. I give up. I ran long enough. This is a stupid training after all…and finally I saw El Corte Inglès, which was my reference point for km36. Yoooohooo! Renewed strengths and actually very happy, I prepared myself to take my third gel… which was nowhere to be found. Remembering that I had actually taken only TWO gels and not three. Well, ok. Let’s continue without extra energy then! This part was very tricky while getting close to the football stadium La Rosaleda as there was literally NO street light on at all… Meaning I could not see the pavement and running on the street was out of question really. Had taken off my tshirt since a couple of km and it felt nice under the drizzling rain. Very careful. Light steps. Got around the stadium, over the bridge and as usual for reaching the final 2km of any race it just felt like even more strengths were to be found. Noted that I had passed the 3 hours, but quickly calculated that I should be able to run this whole thing under 3:20. Started to accelerate slowly but surely. Skipped the left turn at km39.5 in order to avoid running in the city center with all the tourists and probably very slippery streets and not much lights. Decided to do the final 2km along the river. Down once and then it was a bit missing so I ran up again and across the river, loosing a bit of pace (for not falling on the slippery pavement) and then full speed down to the next bridge. And then up again along the other side of the river. Cannot explain the happiness and relief to press the STOP button on the watch when reaching 42.2km. Could not look at the time. Was just happy. And I looked… 3:18:30! Yiiiiihooooo! And not even tired! Even happier when noting the final km being in 4:19 🙂 Jogged home the final part. And that was it. One marathon done during training. Of course the hoard of runners was missing around me. Even greater achievement I thought!

I did miss not crossing the finish line though…

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Weather: 13.9°C, Cloudy+drizzle, Feels like 13.9°C, 3 kph WNW wind, 94% humidity. Nice in the air. Little drizzle during km5-8 and 25-28. Otherwise all fine. Pitch black after km30

Food: > before: chia seeds with green mix and banana, with Gatorade Lemon + white bread with honey (5:30am)

> before (2): whopper Jr meal (w/fries and coke) @1:30pm (!). Right before: powerbar gel green apple+1dl water.

> right after: banana+water+Gatorade blue

> During: Aptonia gel melon @km20, Aptonia gel Salted butter @km30. Dextrosol: 2 at km10 and 1 @km15 or so and then at km23-24-26-35.

Gear: SOC army blue shorts, SOC SWE sport bra, Midnattsloppet blue, SOC compression socks yellow (first outing…). Shoes were out of this world, once again and despite being the third day in a row running in them…

Shoes: ADIDAS Adizero Boston Boost 5 TSF Pink/White (Fasty) 12/ setting to a decent level of low effort. During the first half it felt that I was just doing a morning run on light legs. Great feeling. The second part after km22.6 was a bit more scattered (after km30) due to several quick stops for checking the road until km36. After that, all fine. And happy to finish.

NOTE: Not too bad for a training and not a race!

NOTE: First time I ran that long during training. Not surprised (ok, yes a bit) but I had this in mind since a while to run the marathon distance during training but never did (because it would mean having to rest a full week afterwards…). Not only the distance, but running it alone was the strength of the day!

NOTE: left kneecap was just out of its mind after km30: I should have probably stopped right there and taken a bus, but stubbornness being my second name on this particular Sunday, I just continued running. Very rewarding to reach km36 and being able to forget the kneecap and get along until the end. And being reminded of this stupidity after stopping the run and having a very tired kneecap…

NOTE: the body itself felt all fine. For sure the hypothermia from the morning was probably not something I should have totally ignored, but it worked well running in the afternoon.

NOTE: No warmup. No check on the watch. Nobody to run with. Yap. The loneliness of the long-distance runner was fully there… Got beautiful sights along the coast line while running towards km25 and that was worth it, really!

NOTE: Energy/Refuelling: OK, this was probably really bad handled. Eating garbage food a bit before the run, when I am so careful before running a race… Surprisingly it worked out well. During the run it would have been good however to have some liquid like water or sport drink. Felt a bit thirsty after halfway. But energy levels were not feeling low. Could have been good with an extra gel at the end.

NOTE: Post-marathon (distance) recovery to be taken seriously. Despite having the body not feeling at all like having run that much, the knee cap is not in good shape. Having searched everywhere I am still back on probably having hurt it on something during Tuesday and that it was not getting better with such a long run. A week of rest should make it feel better. Hoping so… Day after? Massage at a friend of my host. Friend happening to be a triathlete, so got tips for the kneecap. Body feeling fine (apart from the kneecap). A good way to finish the running season! Even though I miss this finish line…

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Conclusion: running a marathon during training rocks!