the Tyler Foundation | Shine On Challenge

Shine On Challenge

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Click HERE to view the article of "Being A Broad" (March, 2008)

Getting into Mara’s shoes

Do you have a history of marathon running in your family?

My father is a keen marathon runner and has run many marathons (I’ve lost count!). He would like to run more but recently injuries have prevented him from doing so. He is in his 70s now. My sister has also run a few marathons.

What inspired you to first get into marathon running?

I have always loved distance running but advancing age is what got me into running marathons! When I returned to UK in 2002 after my posting to Japan as a diplomat, I was 29 years old. I wanted to get back into running seriously but at that age I felt the marathon was the only event I could reach world level at. You are never too old to run marathons! Having said that I won Commonwealth Games bronze in the 10,000m in 2006 against my own and many others’ predictions, so don’t believe anyone who tells you you can’t do something (including yourself).

As a top athlete, how has your diet changed?

I try to eat a high-carbohydrate, low-fat, varied, balanced diet. A varied, balanced diet is by far the best way to get all the nutrients you need if you are training for a marathon, and fortunately Japan is a great place to get such a diet easily. If you are training hard you need a lot of fuel (carbohydrates) but at the same time, body weight is a key factor in being able to run fast. So I have to strike a careful balance between eating enough to fuel my training and recovery properly, but also being as light as possible.

Do you drink during your races?

I always drink during marathons because dehydration causes a drop in performance and is inevitable in such a long race. I usually drink the sports drink VAAM. In marathons in hot conditions I also use other sports drinks which are high in electrolytes (sodium, potassium etc) because you lose a lot of these through sweat. Runners in the Tokyo marathon will only be able to use the drinks provided by the race, so it’s a good idea to practice drinking these in advance during training. It’s also better to drink sports drinks rather than just water during a marathon because these provide electrolytes lost in sweat and carbohydrates.

What do you drink before and during your races?

Before marathons I drink a variety of drinks – water, VAAM, fruit juices etc. The key is to make sure you are well hydrated for the 2-3 days before the race. It is, however, easy to drink too much as well so balance is important.

Where do you usually train?

I use several places for training in Tokyo eg the Tamagawa river, Yoyogi Park, around the Imperial Palace, and Komazawa Park. There is a useful book on places to run in Tokyo – “Tokyo Shuhen Running Course Guide” (only in Japanese). The Japanese running magazines also often recommend places to run.

How do you monitor your dietary supplements?

I take vitamins B, C, multivitamins and iron supplements. Ideally supplements should not be necessary if you eat a varied, balanced diet. Supplements can be expensive and may not be necessary so time and money would be better spent on ensuring a good diet! Having said that I have found it necessary to take supplements which I take according to the instructions. I also regularly review my nutrition and make changes to my diet as and when necessary.

Do you drink alcohol?

Yes, in moderation. I occasionally have a glass of wine with dinner. I don’t think there is any need to give up alcohol altogether if you enjoy it, and some types of alcohol can have beneficial effects eg helping relaxation and sleep. However, as with most things, alcohol should be drunk in moderation. Alcohol has a significant amount of calories and can be dehydrating so these are things to keep in mind when deciding how much to drink. I would not recommend alcohol the night before a marathon because it is dehydrating.

How about your social life?

Having a good social life is something most elite athletes, myself included, cannot boast about! We rarely go out late in the evening though we do go out for dinner (early!) sometimes and out for coffee during the day. Being an elite athlete means you have to be selfish and single-minded about some things such as what time you go to bed.

Any good training tracks in Tokyo?

Tokyo is blessed with many good athletics tracks eg Oda Field next to Yoyogi Park, Komazawa Park track, and the National Stadium track. It also has some good road loops eg the 1.3km loop at Meiji Gaien and the 5km loop round the Imperial Palace.

How do Japanese people benefit from marathon running in Tokyo?

Marathon running keeps you fit and healthy, and most people who run do it because they enjoy it, so in that sense it brings enjoyment and satisfaction to people’s lives. But also because marathon running is so popular in Tokyo and Japan more generally, there are lots of great races and clubs around so it can be a very sociable activity too. At the top end, Japan has many current and former world-class marathon runners eg Olympic champions Mizuki Noguchi and Naoko Takahashi. For a marathon-mad nation like Japan, it’s fantastic that marathon fans can watch their top runners in action in races both in Japan and overseas.

How many runs do you usually do a week?

When in full training I run twice every day except one day a week when I do a long run, so 13 runs per week. I also do weight-training or drills five days per week, and daily strength and flexibility exercises.

Who do you usually train with?

Mostly I train with my husband Shige who comes on his bike with me. Sometimes I train with my team-mates from Second Wind AC.

Tell us about your sleeping patterns?

I try to sleep for at least 8 hours per night, ideally 9 or even 10 hours. I also have a sleep in the afternoon of between 30 mins and 2 hours, depending on how hard I am training and what else I have on that day.

Do you use a sports physiologist?

Yes. Through UK Sport’s World Class Performance programme which supports British elite athletes, I can access help from a physiologist based in London. Twice a year I go back to London to do what is called a VO2 max test which measures things like how much oxygen my body uses, and how much lactic acid it builds up. This data helps me to monitor my progress and plan my training. But for many years I did not have any help like this, so it is really the icing on the cake. Marathon training should be relatively simple – it does not need to be over-complicated.

How do you break down your own mental barriers?

By breaking down things which seem unachievable into smaller, manageable chunks. eg if you want to run a marathon in 4 hours, you can first try to run a half-marathon in 2 hours, or even 1:50. Setting yourself goals over time also helps eg if I want to run the Tokyo marathon in February in 3 hours, then I should do x by the start of February, y by mid-January, and z by the end of December, and so on. At the end of the day you have to believe you can do things, and then set about how you are going to do them.

What is one thing you usually think of when you are about 1 km from the finishing line?

I usually don’t have much brain-power left by this stage! But the main thing is just to keep going as fast as I can. If I am really struggling then I set myself smaller goals eg get to the next lamp-post, then the next traffic light, or catch the person in front of me etc.

Are you a better competitor in the morning or afternoon?

I am a morning person so I prefer running and racing in the morning. But everyone is different. If you are not a morning person it might be worth practicing running in the morning to prepare for the Tokyo marathon’s early start, and also to get up several hours before the start on race day to ensure you are fully awake and ready to go.

What are you doing in preparation for the Beijing Olympics next year?

I have just visited Beijing to see the marathon course and get a feel for the city. I am also planning my training carefully to prepare as best as I can for the type of race it is likely to be and the hot conditions.

How do you get used to the pollution in such a built up city as Beijing?

I’m not sure you can get used to pollution, though I will spend time acclimatising to the hot weather which should help with the pollution too. I recently did a test for asthma which can be triggered by pollution, and fortunately I don’t have it.

What would you say is your proudest achievement up until now?

Becoming the second fastest British female marathon runner ever behind world-record holder Paula Radcliffe.

Tell us about one stuff up you’ve made during your running career.

At the Osaka world championships in 2007 I picked up the pace too much too early (at 29km) and paid for it in the latter stages of the race. But I’ve learned a lot from doing that, and know what to do better for next time!

Who do you have as a mentor?

My husband Shige is very supportive and helps me to stay focused.

Three top tips for aspiring marathon runners

Your training should be challenging but manageable, consistent, and built up gradually. Too much training will almost certainly lead to injury.

Set yourself goals and make a plan up to the marathon. This will help you to figure out what you need to do and not leave things till the last minute.

Think ahead and plan the practical aspects of the race eg what shoes and clothes am I going to wear? What will I eat for breakfast on race day? How will I get to the start, and home again afterwards? It’s a great shame if all your hard work in training goes to waste because of failure to prepare for these small but important things.

What are your goals in the next 5-10 years?

I haven’t thought that far ahead yet! I want to do well at the 2008 Olympics first!

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