Abingdon Marathon

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17/09/2012 at 11:17

I have a place available due to injury if anyone is interested.  We will have to act fast though as we only have till the 23rd

 

17/09/2012 at 13:22

Martin – welcome back, and a nice 18 miler, eventhough did not go as planned. Holidays, I agree can play havoc with your training, however a lower level of training for a few days can sometimes really help. No need for a cut back week now.

Barry – brilliant run, and a complete turnaround from a few weeks back. Please tell us what you have changed in your training, as I definitely need to do it.

Also-ran – congratulations on the PB, must be a wonderful confident booster for Abo, especially given the problems with stitch and the ankle. The only time I got stitch in a race was 3 miles from home in a 10 miler, which ended up destroying my time. So well done, and hope the ankle is better today.

17 miles as planned for me on Sunday, with last 6 at MP. Keep the first 11 slow (av 8.45) given my recent problems, and managed an average of 7.34 for the last 6.  Still harder than it should be. Pleshey HM race next weekend should tell me a bit more.

17/09/2012 at 15:27

Long time absentee from the thread reporting back. A quick read back of recent events makes it seem that there are a fair few who are struggling with injury. Sorry to hear of it. Encouraging though to read of some good racing going on this weekend at Maidenhead. Well done to Barry B and AR on some great performances.

I've been on the bench for most of the training campaign. Knee problem cost me a month of training, then after 4 weeks of decent training a back problem cost me another month of training. This was all preceded by my Comrades campaign where I had lost April and most of May to injury. So basically I have not run much for the past 6 months. I was on the verge of coming on here to offer my place up but thankfully I thought I would give it another week. 10 days ago I was able to start running again so I may as well give Abingdon a go, just for the fun of it.

Whinge now over. I was also at Maidenhead yesterday. I just ran easy to halfway, at below marathon pace. I picked up the pace to about HMP for the second half. This made for interesting half splits of about 45:10 and 40:52 for 1:26:02. I was pleasantly surprised to have run the furthest I have without knee pain for nearly 6 months and also that I still seem to have a little bit of fitness remaining. I'll have to try and get a few weeks of decent training in and set a target sometime on the evening of the 20th of October.

18/09/2012 at 12:38

Warren, sounds like you had a tough time in recent months to battle through. But having said that, your 1:26 sounds really encouraging. If things are coming good, I guess you will be able to cut down the taper as you haven't been able to run much over the months. Hope it goes well.

AC, sounds like a good run on Sunday, and hope things come together for the weekend. Should be a good race to help narrow down you target for Abo. For stitches, similar here - never had a stitch before. I'm putting it down to the weekend as it was my birthday and probably over indulged on the food side.

Went to test my ankle this morning after twisting it in the race. Still a little bit of swelling and a nice purple bruise has come out. Went for a 4 mile recovery run and at it is not too bad - felt really loose by the end of the run . Think I will stick to flat surfaces for this week, and will avoid the hills and trails while it heals fully.

I have this week and next week for training, then I'm off on a short trekking holiday for a week, so the first week of taper will see little or no running. My wife plans to ban me from taking my running shoes

Edited: 18/09/2012 at 12:40
18/09/2012 at 14:32
Legs were pretty battered Monday but with time closing in, I did a six steady and once again felt bad. Knee was aching and legs felt generally wasted and that was after a massage that morning. Did the same course again today and felt a lot better so hopefully it's coming back, I would imagine by the end of the week I should be getting back on track. Club night tonight so I'll go long and run easy it'll probably be a five or so.

Also - glad the ankle isn't too sore some nice flat running will see you through!!
Edited: 18/09/2012 at 14:33
18/09/2012 at 16:15

Get a grip Mr G - you've been nailing your training (& racing!) and you've just done a sub 3hr paced 18mile training run. I personally blame the company you've had for your last two runs. Stay positive and, with you doing the race sensibly (and, hopefully, favourable weather), you will get your just deserts!!

18/09/2012 at 16:49

Warren - welcome back and sorry to hear about the problems. Still a decent time on not much training, and sounds like there was still a bit in the tank at the end. As Also-ran says, you should not need very much taper for Abo, and never know you could still quick crack a decent time.

Also-ran - glad the ankle is on the mend. Just take it easy, no need to risk anything now. My wife also tries to make me forget my running shows when we go holiday, although I always sneak them in at the last moment.

Martin - sounds like things are going the right way, I am sure you will be back to 100% by the end of the week, no probs.

1 hour Fartlek this morning for me, around about 14 efforts, ranging between 30secs and 3 mins. Felt better as I went on, and touch-wood no aches or pains.

18/09/2012 at 20:22

Warren -  Good to see you back, and not it was n't quick by your standards but still a very good effort given your problems.

AC  -  Couple of good runs for you. Maybe we 've both turned the corner,

AR -  Maidenhead Photos are on website link. I'm sure you can sneak your shoes in.

5 miles recovery yesterday and 8 today with 5 x 1mile with 90 secs recovery, legs still feeling sundays race but splits got better.

 

19/09/2012 at 16:11
Had an enjoyable group run with the club last night 5 1/2 miles at around 7:50's
Today was a track session 5 1/2 mile warm up 5 x 600's and 200 walk recoveries followed by 1 mile warm down on the track. Again felt quite tired but looking at the splits from the last time I did this session I've slightly improved splits were 1:58, 1:59, 2:00 1:55 and 1:55 proper whacked after the last two but they were a little quicker!
Barry, mile splits are a killer well done on the session!
19/09/2012 at 16:38

Nice sessions Barry and Martin. I really don't like those 1m intervals.

Feeling good but tired today, After the ankle held up well on a recovery run, I did a MLR last night of 15 miles, averaged 7:10 for the run with a few quicker ones. I felt surprisingly fresh after Sunday. Ankle felt really flexible so decided to get a bit of hill work in.

Today I ran my hill interval session. Nowadays it takes me 1min 50 sec to get to the top, and a relaxing jog down. I run these at just quicker than marathon pace. It felt really tough today, with rep 8 and 9 really 'burning'. I tried running the last repeat at 'Run till you puke' pace, but it barely came in under MP. Tired but contented for now.

I'm looking to try and nail down my pace for Abingdon now. I'm want a sub 3 and am thinking along the lines of 6:40 or 6:45 which would give a bit of room for fading.

19/09/2012 at 17:54

Also ran, never even got close to a retch let alone a spew, even during a race, probably means im not pushing hard enough  Some good running from you post Maidenhead, you musty be pleased with how things are going.

Barry, another one banging the sessions out a few days after a HM, and i agree mile repeats are never the most comfortable.

You certainly have speed in abundance Martin, working off the all inclusive gluttony i bet

Bought the gloves out at 5am this morning for the first time, still freezing fingers though, seems the debacle of last weeks HM is behind me, 3m warm up, 11m @ 6.48/m, cd. Wasnt really looking forward to it last night but it felt so comfortable, the only downside was it was done on a .55mile loop so 21 laps!

19/09/2012 at 18:12

I'm back. My puter blew up nearly 4 weeks ago. It got half repaired, then it got properly broken on the way back to the mender's. Now it's a new computer. Don't you just love reinstalling everything on a computer?

19/09/2012 at 18:47
Also ran do you normally fade at the end of marathons? I've ran every single one like that(10) and never managed to get close to the sub 3 I managed 3::07 for London 2011, but paced it last time as a 20 mile warm up and then a 10k race. I'm not saying it works for everyone but I felt great at 20 and you get a far better feeling going past people rather than being passed as I find that's really demoralising. I managed 2:55 this way and there wasn't a massive increase in training. This time around I'm going to try and hit steady 6:30's which hopefully will get me to 20 in ok shape then hopefully a little improvement over the last 10k I can dip the line just under 2:50. I felt a lot easier this way too, it seems like a massive gamble and I was pretty sceptical but I'm glad I tried it and I'll be doing it again this time round although the faster mile splits up to 20 I'm not expecting to feel so fresh at 20 this time
19/09/2012 at 20:42

Time to delurk and say hello thread!

Seems like you lot are training hard and there will be some good times.

This will be my 15th marathon and 6th time at Abingdon so either I lack creativity or I think it is a quick course and well organised race.

Training has gone well to date even though I decided at the start of summer to just run when I felt and focus on enjoying the Olympics, preferably with a beer in my hand. Weirdly I have somehow run myself into semi-decent shape. I even ran a PB in Maidenhead and beat my PB from 1996 when I was 28!

So I am hoping to get 2 more weeks of decent training then start taper. Plan for the day is probably going to be to aim for 2:57ish but will decide closer to the day.

 

19/09/2012 at 20:51

Hope everyone's training's going roughly to plan

Belated race report from me on Sunday's Maidenhead half.  The plan was to try & maintain 6.20-6.25mm, get to half way, then see what I could do at the business end!

Met a couple of club mates at the start who are 81 & 84 min pb standard.  Said I'd try & stay with the 84 man for as long as poss.  Race starts & I'm tucked behind 84.  First mile split of 5:52.  I make the decision to back off if this continues.  2nd mile 12:09{cumulative}.  84 is getting further ahead, & I decide to let him go & run my own race

I settle down & feel quite comfortable, not too bothered about every split, as I've not raced a half for 6 months, & want to avoid further niggles before the main event next month.  Got to half way in 39ish mins, still feeling pretty fresh & confident.  However, started to feel the waves of fatigue starting to hit me around mile 9, & then just had to dig in to get round in one piece.  No pain in shin or quad, just a strange feeling in my back!

Got to 10 miles in 65 mins{which is my 10 mile pb from Maidenhead 10 in 2011}.  Kept it together to crawl? over the line in 1:27:46.  Don't think I'm quite in sub 3 shape, but I'm not beating myself up!  Some days you're on it, others you're not!

84 man got a PB, & is now 83 man 

19/09/2012 at 21:46
Martin,

I've only run one marathon before - I have a lot to learn on pacing and can understand what you are saying - thanks for sharing the experiences of past marathons.

I targeted 3:15 for the Wales Marathon in June and it came out as 3:02. It was really hilly with virtually no flat. Pacing became a guessing game, and 3:02 is what came out at the end (6:56 min/m). I strugged up one of the hills towards the end, with pace dropping to 10+ min/m on one hill, and was virtually running to a standstill (the memory is still fresh).

Maidenhead HM and Abingdon are the first two flat races I will have run. I should have put more thought into how I paced / raced Maidenhead. My HM pb was 6:29min/m before this. On Sunday I got carried away and ran the first 3 miles in sub 18mins, ending with an average pace of 6:15 for the HM. It was a big improvement to my pb, but I appeciate I ran rather naively. I'm still at the stage where I'm making fairly big improvements compared to runners who have been training for several years ( I started running in January - still wet behind the ears).

I'm hoping that 6:45 pace is something I will be able to maintain. It leaves a little in the bank for fade, however I'm hoping I will be able to push on at 20 as you have done recently.

Luvsa - similar starts at Maidenhead! I think everyone was quick out of the blocks following that cannon!

TickTock 1st Abingdon for me. Can't be bad if you keep going back for more.
20/09/2012 at 12:59

Martin – I see that you getting back to the swing of things.

Also-ran – good 15 miler. I think your target is very realistic given your recent race. As you have only been running for a relatively short time, you are absolutely correct, you have great potential to improve by merely getting your pacing correct, which only comes with experience.

Meep – excellent tempo effort. You must be confident if it felt so comfortable. With regards loops, I often do my long run on a 5 ½ mile loop, which does help to break down it down in your mind into smaller chunks. Having said this, I am still looking for a local track marathon to do, which would be ultimate mini-lap long run

Chillies – sorry to hear about the computer, hope the running is going well.

TickTock – welcome, and sounds like you are in good form. If it has taken you 16 years to beat your HM PB, then there is hope for us all.

Luvsa – sounds like you had a good race, especially if you beat your 10 mile PB on the way.  What will be your target for Abo?

Club track session tonight should be 2 x 3 miles (at 10K pace - 6.30 to 6.40 for me), which I am not looking forward to.

Edited: 20/09/2012 at 13:01
20/09/2012 at 15:23
Also ran I second what Aching says, if you managed a 3:02 on a hilly course I would be very surprised if you couldn't hold that pace on the flat so you would be fitting into what I suggested anyway. The hills etc up AND down take it out of your legs (as well as pounding the same pace does) but you lose more going up especially when tired and the latter stages of a long distance race and IMO never make this time up. It'll be very interesting to see your time I have a funny feeling your going to be pleasantly surprised!!
Aching I'm not surprised you're not looking forward to that session, 3 mile reps!!!! Good luck hope you can buddy up with someone
Tried an MP session today 14 with a mile warm up/down sandwiched between 12 @ 6:30. The wind wasn't kind and on an out and back course I found it quite difficult to maintain pace on the way out and the legs were a bit bashed coming back fairly pleased overall but the last mile warm down was more than welcome and I was starving getting home and stuffed myself silly lol.
Splits were 7:19, 6:33, 6:36, 6:39, 6:55, 6:45, 6:49, 7:01, 6:36, 6:31, 6:30, 6:26, 6:36 and 7:45.
Still don't feel I've got the holiday out of my system yet, I manage to do the sessions but as per pre holiday they were quite comfortable I seem to be coming home shattered. Another week or so I reckon it'll be back, just about in time for taper
20/09/2012 at 18:21

Luvsa -  That's an impressive first mile at Maidenhead thru' the twists and turns.

Chillies -  Welcome back, how's the training going?

Tick Tock-  Welcome, another one for the sub 3 train, speaking of sub 3 where's Fraser gone?

Martin -  Good running fella, you' re still hitting the paces even if it does feel harder.

9 slow yesterday and just under 6 today 1 WU 3 fast, 6:46, 6:48, 6:31 WD

Edited: 20/09/2012 at 18:21
20/09/2012 at 20:03

Thanks for the welcome.

AC whilst it took me 16 years to beat my half PB, it took only 15 years and 13 attempts to dip under 3 hours for the marathon - so there really is hope for everyone.

Also-ran - yep Abingdon is a great course the only pain for me is getting up at 5am to drive up then the fun of a 2 hr drive home after the race. Amazing you ran 3:02 when targetting 3:15 and having to do a 10 min/mile up a hill in race. If you pace it right you are going to run an amazing time.

I did 10 miles at today with 6 at MP (~6:45). Legs still a little tired from Sunday's half but aerobically felt not too bad. I am bringing my long run forward from Sunday to Saturday so hoping to do ~22 miles with last few at MP.

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