Whereas some might choose to remain indoors in the course of the chilly months of winter, Natasha Cockram is out on the roads and the monitor, clocking up the miles in pursuit of additional success. She will even be hoping to make sure that 2023 proves to be much less of a rollercoaster than final yr proved to be.
Whereas 2022 completed with the excessive of a Welsh record-breaking marathon run of two:26:14 in Valencia, there have been numerous lows to beat, too.
“Again in January 2022 I joined my new coach Robert Hawkins and deliberate to race Seville in February however received bronchitis so I couldn’t,” says the 30-year-old.
“I then turned all focus to the Commonwealth Video games. I’d say that’s the most I’ve ever targeted on a race and it was the perfect form I’ve ever been in, however race day didn’t go to plan. I used to be testing detrimental for Covid, however one thing wasn’t proper and some days after the race I examined optimistic.”
Coming twelfth in 2:40:18 didn’t signify the peak of Cockram’s ambition.
Natasha Cockram (Mark Shearman)
“We suspect I used to be sick on race day however we are going to by no means have the solutions as as to whether it was Covid or one thing else,” she provides. “Following the optimistic take a look at, it took me fairly just a few months to essentially get again into correct coaching.”
Marathon coaching is difficult sufficient when firing on all cylinders, however Cockram needed to dig deep mentally and bodily to struggle again to health.
“I discovered it powerful lacking races, significantly The Huge Half and Nice North Run,” she continues. “However I used to be struggling to even run 5 regular miles, so I had larger issues to fret about. At occasions I questioned if I’d ever even get again to the place I used to be – particularly seeing lengthy Covid tales within the media. After weeks of struggling, I realised I’d should be affected person and hearken to my physique.
“Even when making ready for Valencia, I approached it with the mindset ‘if I’m prepared nice, but when I’m not, it’s not the tip of the world’. This was fairly totally different to how I approached the Commonwealths, the place I paused all the things and used annual go away [from her day job as an HR researcher] to concentrate on coaching and restoration.”
This meant preparations had been totally different, but efficient. “I took a extra relaxed method for Valencia,” she provides. “I at all times received the coaching completed that coach set however I continued to take pleasure in different issues that some may see as detrimental. I continued to work, journey my horse and even compete on him all through the entire coaching block.”
This method resulted in a run which destroyed her Welsh report by virtually 4 minutes, put her sixth on the all-time British marathon rankings and was contained in the qualifying customary for this yr’s World Championships in Budapest.
In a yr of two halves, Cockram has had time to mirror and is now targeted on constructing on her success.
“It simply felt so good to finish the yr on a excessive after a difficult one,” she says. “It’s the primary time I’ve ever run a world customary in order that’s thrilling but it surely’s extra thrilling to know that there’s extra to return.”
On the time of writing, Cockram was but to substantiate her racing plans for the yr forward however she added: “I can’t wait to get caught again in and construct to the subsequent marathon.”
Natasha Cockram relies in Norfolk the place she will be able to run by means of the gorgeous forestry and be fully alone in her coaching. She clocks 80-120 miles every week, relying on the place she is in her coaching block. “It’s such an effective way to clear my thoughts after a protracted day in entrance of the pc at work. It truly is true that motion can free the thoughts and enhance each bodily and psychological wellbeing,” she provides.
Natasha Cockram (London Marathon Occasions)
Typical coaching week
Monday – Both a single straightforward run or double straightforward run.
Tuesday – A development run (for instance, just a few miles straightforward then seven miles of development which might begin slower than marathon tempo however end sooner than marathon tempo) or some tempo/marathon tempo miles adopted by sooner kilometre intervals.
Wednesday – Both an extended straightforward run (14-16 miles) or double straightforward run.
Thursday – Simple run (generally double straightforward).
Friday – Huge threshold type of session with extra of a steady effort. One thing like just a few miles straightforward adopted by kilometre reps with a float restoration. Usually round 22 miles, together with the warm-up/settle down.
Saturday – Simple (sometimes double straightforward).
Sunday – Future day. Something from 18-24 miles, relying on the place we’re within the coaching block. Paces additionally depend upon the place we’re within the block.
What’s your favorite coaching session?
I really like the Sunday lengthy runs after they have marathon tempo and tempo tempo integrated into them.
What’s your least favorite session?
I don’t suppose there’s truly a selected session I don’t like. Some are more durable than others however that’s what I really like about marathon coaching and that’s what makes the distinction.
Extra from our “how they prepare” sequence right here.
» This sarticle first appeared within the January situation of AW, which you’ll learn right here
