Star TV συζήτηση στην εκπομπή Keep Running

Συζήτηση που συμμετείχα μετά από πρόσκληση της διαδικτυακής εκπομπής "Keep Running" των Νίκου Αρμένη και Μαρίας Πολύζου. Σύντομες αναφορές σχετικά με το δρομικό μου ιστορικό, τον δικό μου τρόπο προσέγγισης του αθλήματος. Ενδιαφέρον έχουν και οι λίγες κουβέντες που μου δόθηκε η ευκαιρία να πω σχετικά με το θέμα "ταλέντο" όπως και της αυτορύθμισης της "αγοράς" των αγώνων δρόμου. Ευχαριστώ τους συντελεστές!

Athens Marathon 2015 - Memories for a lifetime

The past year has been a different one for me. Family members increased by one last March and we all had to adapt to the new situation. Professional obligations also have been more pressing compared to previous years. So training has been more impulsive and less targeted or organized for me.

This is not my usual sport report. I run the Athens Marathon on 8th of November. One day after the christening of our baby son. 10 days before that I also organized the very demanding inaugural trail race on Imittos mountain near Athens and spent more than 26 hours fixing trails and marking on the mountain. A few days before that I also participated at ROUT 100miler (DNFed at 130kms in the race). So... I went to the starting line of Athens Marathon with literally no training at all, especially in terms of speed work. My previous PB on this course was back in 2012 at 2:49:38. But this time my son was waiting for me at the finish line in the unique and magnificent marble-built Panathinaiko Stadium of Athens, the iconic original modern marathon stadium.

My priorities for this race were: 1. Arrive at the finish line in good condition, 2. Try to be there before the 3hr mark. Nothing was guaranteed since the course is unforgiving, and my poor training would not give me any second chances. 

So I started my race at a fast but cautious pace. Athens Marathon starts with 11km of flat, then 21km of mostly uphill and then finishes with 10kms of constant downhill. I made the best out of the first 10k in just under 40 minutes, then relaxed my effort on the uphill part. I crossed half marathon at 1:25:11 (62nd overall). Arriving at 32nd km which is the end of the uphill I gave it a try to speed up my pace gradually. Throughout the race I was very focused and paying attention at every step. I wanted to make the best out of every step. I managed to keep my focus and maintain a fast pace for the last 10k to the finish. My focus on running technique and experience on managing my effort paid off in this last part. The only part that felt hard was the last 3k. I finished at 2:51:28, 35th overall (out of 11.800 runners), 32nd Greek runner and 4th at my age group.

Arriving at the stadium, I grabbed my baby boy from my supporting wife waiting for me and walked to the finish line. I was the only one finishing at that point and the crowd (waiting for the first woman just after my finish) were very happy to see the dad-son couple finishing. We made quite an impression. This will be a memory to remember for a lifetime.

I strongly believe that regardless of his young age (7 months old), my little man will be affected by this experience. 20+ thousand people clapping and cheering and crossing the finish line of a marathon in a historic stadium provokes some strong emotions! This was my intention. I want to pass on the sports culture. The mentality of investing in hard effort and collecting the results.

Photos and video below to register this memory in this online logbook. Also the Endomondo record of my race since I chose to run with my mobile phone instead of using a sports watch.

One more marathon would normaly say... but this one was unique. Finishing with our new born son and my wife waiting at the finish line. Finishing casually at 2:51:18 and 35th out of 11.800 runners. A great day!
Posted by Leonidas Athanasopoulos on Thursday, 12 November 2015

My story to a 2:44 Barcelona marathon in 2012

I thought I should share my experience and plan for a personal best of 2:44:30 at the 2012 Barcelona Marathon. Hope this is usefull for runners of all levels.

Start with a small intro:
I 've been a runner for 6 years more or less. During this period I have completed several marathons, countless smaller distance events, and a dozen or more ultra distance runs (2x100milers included). Since I am a working man as well, I have learned to make the most of my training, and on top keep my running mojo alive an kicking. I must admit that no injuries have bothered me all these years. My marathon achievements timeline is like this:

• 2007 - Athens Classic marathon (one of the toughest official marathon routes): 3:20
• 2008 - Athens Classic marathon: 3:10
• 2009 -  Pafos marathon in Cyprus: 3:05, Athens Classic marathon: 3:05
• 2010 - Rotterdam marathon: 2:56, Athens Classic: 2:56
• 2011 - Thessaloniki marathon: 2:49
• 2012 - Barcelona marathon: 2:44

 I have no coach and never had one. I am running all distances and usually I participate to more than 10 events per year (all inclusive, some triathlons as well). I was born in 1971 (making me 41 years old at the time of this article).

Basic principles
Barcelona Marathon 2012 took place on 25th of March. I started my preparation in mid November (a bit more than 4 months to prepare), with a goal to improve b 3-4 minutes my achievement of 2011 at Thessaloniki marathon (2:49). Before starting my training plan, I had a period of 6 months in which I was preparing for an Ironman and a 100miler on the mountains. Basically I was with zero speedwork for 5 months (before November 2011), while I had huge milleage at very slow pace (training for my 100miler).

My job is an office work of 9-11 hours per day, 5 days per week. I am married with no children. My time is quite limited, but I really enjoy running and training. I read a lot of sports books, and I like to try and test new things on my training plan. Pilars of my training:

• Avoid injuries
• Enjoy as much as possible
• Make the most of my limited training time (effective training)

The plan
My plan was based on these priciples:

1. Consistent interval training with "tunnel vision" effort, 2 times per week (followed by focused 30minutes of stretching)
2. Surprisingly slow long runs
3. 4 days per week with morning - evening runs (double workouts)
4. One easy day per week, one easy week per month
5. Core strength training 4 times per week (abs, back)
6. Leg strength for 7 weeks at the start of the preparation period
7. Monitoring body weight and trying to lose as much as possible from the extra kilos added during the annual off-period.

Points 1,2 above are the most crucial as I came to understand over the previous years but especially this year. No mercy on the intervals! These are usually the less popular runs and usually unpleasant ones. When I do my interval sessions, I have one thing in mind: They are "expensive" for my mentality, so better make them count! Also the slow runs were done at approximately 1min to 1:10 slower than my target race pace. Meaning that I was running at 5:00 - 5:15 per kilometer, which felt really slow for me. But... if I push a bit more, then even though I am ok during this run, it takes longer to recover for my next session! And of course, there is no gain in going 4:40 instead of 5:05 per kilometer! So ... why go faster?

The double workouts helped in the sense, that the evening run, was always on heavy legs. This is good for getting used to running while tired.

Abs and back excersises help technique, stability and eficiency in style. They are the easiest way to improve performance, yet I see very few people doing them!

Leg strength at the early part of the period, involved balanced routines for all the leg. Quads, hamstrings, calves, glutes.

My milleage per week, never exceeded 120km and never went below 70km (except during tappering and sickness week).

Getting things done
A period of 4 months for preparation is the longest preparation period I have ever been through! Many things can go wrong!!! During this period I had one thing on my mind. Always look at the coming week and not further. If I was feeling slugish, I would exchange a hard session with an easier one, or even cancel. As long as this is a limited incident, it does not affect the plan at all. And it makes me recover and feel better.

I am using Training Peaks online service to keep track of my workouts. When I am running I do not pay attention to my watch. I do not care at all about heart rate or pace. But I record everything so that I can review later my workout. Especially for the interval sessions, I think it is important always to review the data so that I can pin point (mostly based on heart rate data) if I have been trying as hard as I should during all the intervals. Training Peaks, is the best platform I have seen so far, and I have tried a few! They have some excellent features (for members only) that evaluate the stress that each session is imposing on your body, the long term load according to your training (based on volume as well as intensity), and finally an indication of the fitness level! The diagram of my preparation period is presented in the picture below.

The blue line indicates my accumulated training load according to the training stress score per day. The purple line indicates the tiredness and stress accumulated in my body. The orange line represents the training stress balance, or for simplicity how fresh I am at a given time. For top performance, TSB should be either "0" or slightly positive, and the purple line should either "0" or negative.

Overall in this period, I executed 20 interval sessions with distances ranging from 400m to 1000m and usually 7 repetitions going up to maximum 10. I did almost every week a non stop, easy going long run ranging from 21km to 34km with some uphill in them. Included two half marathon distance races in early February and early March (bit displaced my "test race 2" in the chart). Early to mid February had to slow down due to illness. But there was no stress. My intervals were going well and had no injuries. So nothing could make me feel stressed, even a 10 day fall back.

From starting line to finish line

With 25th of March approaching, I started to cool down my training. I have noticed from past experience, that when I take a "low" week, usually I feel really fresh from the mid of the following week. So there is an obvious delay. So I applied this to my tappering for the marathon. My really low week was the week before the race-week. I rested a lot, and did less interval sessions. On race week, I did almost every day short runs of 5-7k and one 5x intervals session. So I arrived at the start line fresh, but also strong without sacrificing my fitness. Training Peaks helped a lot in this direction as well. I included a bit of mountan biking these last 10 days as well, as a low stress but excellent aerobic exercise. My target was a 2:45-2:46 finish time.

So on 25th of March I stood at the start line happy and strong. The weather was on the hot side with 18degC early in the morning expecting to go to 20-21degC at the later stages of the marathon. The route is a slightly hilly one with about 280m of total accumulated ascent. My race plan was to take advantage of the cooler temperature of the morning and push it a bit more in the first half. This was not a race for negative split for me. I passed the half marathon in 1:19:07 and was feeling good, but I knew that the sun and the heat would take their toll eventually. At the 27th km I saw some runners suffering from stomach problems, and we were already at 20degC and out in the open part of the route, next to the beach front. The next 10k were exposed to the sun, with light head wind and temperature rising. Till the 29th km, I was on track for a 2:41 marathon. But it was then that I decided to secure my race since I was seeing more and more runners around me sufering from the heat. I would be very happy to go faster than my plan. So I settled to a comfortable pace, a bit lower than in the early stages of the race. Till then I was at 3:48 min/km. Then I fell back to to 3:55 min/km. The last 2km to the finish line are uphill in this race, so eventually I run these at 4:10 min/km, which was my slowest kilometer in the race. I never went faster than 3:30 and never slower than 4:10 per kilometer. When I crossed the finish line, my legs were tired but not in pain, the clock was at 2:44:30 and I was happy! There were more than 17.000 runners in this marathon. I passed the 5th kilometer 123rd, the half marathon 119th and finished 121st. I think I had a good plan.

The organization is top notch. I would dare say that it was the best orgnized event I have ever run. The route is not a really fast one, since it has some ups and downs and the hot weather possibility is very likely! One thing that I know that affects me a lot, is the heat.

Looking forward for my next marathon in 2013 with a goal to break the 2:40 mark. Staying healthy and running happily is the only way to this.

Enjoy your training.

Why do I run?

Running is an activity which seems, for the majority of people, a very unpleasant thing to do. Involving a lot of sweating, some physical discomfort with the heart beating more intensely, risk of injury for the joints and muscles, and of course all of these things are happening during our free time, at least for 99,9% of us runners!

Running is primarily about covering distances, with your own physical ability. Secondarily, speed may get in the way, how fast one can cover a given distance. But first comes always the fact that the runner must be able to cover the distance. Two elements are highlighted here: covering the distance and doing so only by using your body.

In sports, people tend to reveal their real character because of the simplicity of the situation. The connection between effort invested and the result returned is very straightforward and linear. No tricks can be applied and no shortcuts exist to be taken. Your way of thinking, your physical capability will get you to the destination. Even when doing a casual run, the runner is able to feel his body and observe his performance. And this activity requires, after a few minutes in it, the full attention of the participant. No distractions are allowed. It is absorbing our body and mind.

So running is a "back to basics" activity. Regular running will change ones life in many aspects. A morning run will make you feel fully charged for the day ahead, an evening run will relieve most of the stress. Eating will become more pleasant, digestion will be easier, and above all, at night when time comes to go to sleep, your body will be needing it. There is a notable side effect involving our hormones and the feeling of happiness we get out of most of our runs. Also it is a character shaping activity by testing our determination, discipline and capability to achieve our goals by overcoming some simple physical difficulties. Long distance running (whatever "long" is for each one of us) will test our mind and character against some very primitive and elemental instincts, because we will experience feelings of discomfort, exhaustion, maybe pain, hunger, thirst. While running each one will address the emotions and difficulties according to his character and mentality. And there are no external factors to assist you.

About myself: I run because while on the move I have this unique feeling that I can hear my self without any obstructions! I see my thoughts and emotions. I feel the earth rolling under my feet and I have this unique sense of flow. Over time, I realized that every run (especially long distance ones) includes a life of its' own, with a great deal of self awareness, but also realization of the characters of those running next to me. There is no better way to get to know people. Including myself!

Why do you run?

Happy New Year to everyone! May this year be the one you run the most you have ever run.