Lochaber Marathon 2012

discussion's about this years Lochaber Marathon

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18/01/2012 at 20:55
Slow 17 miles for me on Monday night after work due to other commitments at the weekend.  Went OK but it made it a long day.  A bit of a sore throat and cough for me as well (I thought running was meant to boost your immunity system at this stage?)so a couple of rest days for me since.  Planning my first 20 miler at the weekend.
18/01/2012 at 23:05

14May83, well done on the 17 miles and good luck for the 20.

I'm a million miles away from there at the moment but at least the physio has said I can start running again so that's good news. Just need to be disciplined enough to build things back slowly...... not easy when 15 April is only 12 weeks on Sunday

22/01/2012 at 23:47

Got the go ahead from the physio to start running again and did just 3 easy miles last night without any discomfort.

So it looks like P&D's tried and tested 12-week schedule is called for!  Although I will try and take it easy next week. Honest..........

26/01/2012 at 20:54

Goldeneagle - glad to hear you are back running - but don't try and do too much too soon (we've all been there and got that particular t-shirt)

20 miler on Monday went Ok for me - although a bit sore after my tempo run yesterday, so passed on the planned interval session today.  Managed to blag a day-off work tomorrow so planning a pleasant day on the hills (which always help strengthen the calf muscles!).

Hope everyone else is OK - it is pretty quiet on here compared to the Paris forum last year although that might have a lot to do with having 35,000 fewer participants.

26/01/2012 at 20:56
So- finally have the prospect of a weekend of work, looking at a good long run..........and it's snowing!
28/01/2012 at 08:14
hello folks

I am in for this one

currently LSR upto 18miles- but waaaay slow and painful.

this weekend ; slow recovery run today and then fell run with club on sunday
hoping for sub 3.45, if it all goes to plan......................ahem, ahem
28/01/2012 at 13:13

14May, well done on the 20-miler and well done and welcome cumberlandrunner.

My running total for this week is a magnificent 7 miles and the calf problem's re-occurred so more physio and no running. Lochabe's beginning to look a bit doubtful unless I can get this sorted really quickly. 

28/01/2012 at 18:01

Oh dear, I'm only up to 13 miles....................20 milers seem a long way off. However, I did feel like I could go for ever today, so onwards and upwards. Soon it'll get light enough/ dry enough underfoot that Ican run my 11mile commute to work at the beginnig/ end of the day, rather than just at the weekends- that will make a huge difference- it allows me to do loads of mid- week mileage, which compensate to some extent for the lack of really long LSR's.

Sorry to hear of your ongoing troubles, Goldeagle, how frustrating!

28/01/2012 at 18:15

25K for me today (I have gone metric after making some dodgy miles->Km mental calcuations during the Berlin marathon last year). I was hoping to target 3:45 but training has been hampered by a stubborn cold that restricted my running for a couple of weeks. Berlin has been my only marathon so far and I finished in 3:54, so it would be nice to beat that. All depends on the next couple of months. Summer training is much easier!

Sorry to hear about the calf problem Goldeagle. Hope it improves soon.

Welcome Cumberlandrunner. Would 3:45 be a PB for you?

Well done 14May - I am probably about 3 weeks away from a 20 miler.

28/01/2012 at 21:23

This years Lochaber marathon will be my first as well....

 I'm looking for some advice from all you guys on here that know more about training than me!!

 Up until last week i was doing shorter runs at varied pace during the week and longer run at the weekend (got up to 18 miles 2 weeks ago). For the last two weeks i have started running in and back from work on at least 2 of the week days ( 4 runs total of 32 miles).... my question is....should i still be doing a long slow run at weekend or just a steady 10k or thereabouts??

 Had a rest day today and will be heading out tomorrow for a run....hope it's a bit warmer and less icy!!!!

29/01/2012 at 12:14

THe weekend LSR's are very important, dave, and if you're up to 18 miles, that's looking good, ideally you want to get in 5 x 20 milers, and you don't want to do them all on sucessive weekends, so you can alternate them with slightly shorter lsr's which contain some marathon pace running. For the midweek mileage- that's a great bonus- Pfizinger & Dougles suggests medium long runs during the week- they go up to 12 miles. These are done at long run pace, occaisionally with a block of tempo pace in them. The problem is that you need to get the occaisional very long run in, or you'll struggle in the latter stages. This will give you quite a jump in mileage, I guess, so do a lot of it slow, and hopefully you won't damage yourself.

i'm going to be adding an out-&-back of 11 miles each way, and a partial out and back of 6 miles each way, now that there's more day light- but I'll still need to do a proprer LSR, too , so you're not alone.

29/01/2012 at 12:35

Simon, I suspect that Lochaber is going to have mile markers so you may need to switch back....... . I had a similar experience in Palma where at one stage I couldn't remember if I'd run 16 or 17 miles. I knew I was running 9 minute miles but of course by that stage of a marathon your brain is a mush anyway. So the mental arithmetic of finding  how many minutes I'd been running and then dividing by 9 was just impossible.

Welcome, Dave. It's great that you're up to 18 miles already on the long runs. I'm no expert but the long runs at weekends are the absolute foundation of marathon training and time on your feet is everything. So you must continue those but aim to run them at least 1 minute per mile slower than your hoped for marathon pace (if you know what that is).  Do you have a target time or are you just looking to get round? Have you done any other races which will give you an idea of your likely marathon time?

There's lots of great info in the forums on here and I suggest you have a look at some of the marathon training schedules if you're not already specifically following one. 

29/01/2012 at 14:18
Yes- course is marked in miles, rather than km. I stick to km on my Garmin, as that's what I'm used to, but also carry a pace band marked in miles, so I cn check that I'm roughly correct- also means if the Garmin fails, I still have ordinaty watch + mile markers+ pace band ,so know where I am.
29/01/2012 at 15:55
Thanks folks, but now that I have gone metric I think I'll stick with it. Kms pass quicker than miles, which I like, and I seem to pace myself better. The pace band in miles is a good idea though.

Just back from a half hour recovery run in beautiful crisp conditions. Feeling good...
29/01/2012 at 18:24
Hi guys,

goldeagle- sorry for your woes if its any consolation I had a similar problem a few years back -had six weeks out but still managed round langdale mara- so all is not lost.

Simon- my mara PB is 3hr 50, so sub 3.45 seems reasonable. bear in mind it took me four attempts to get sub 4........I think it all comes down to the day itself, you never can predict what will happen in the mara.

legs currently wrecked after 8mile fell run with club (don't think fell runs are in the training plan...but hey ho.........) was very snowy and great views- a bit of variety from pounding the roads- talking of which I'll be back on the roads for a recovery tomorrow after work

stick with it everyone
29/01/2012 at 18:46
Cheers, CR. Problem is although I had a great running year in 2011 with eventually 3 maras, 5  halves and various other races, the start of the year was very similar to this injury wise resulting in me trying to run Paris Mara on the back of 10 weeks training. That wasn't one of my brightest ideas so I'm reluctant to make the same mistake. Having said that my base fitness is much better than this time last year. So we shall see......
29/01/2012 at 21:29

Thanks for the advice tricialitt....i was worried that doing too much mileage would lead to some injury, but i guess if i take it at a slow pace i should be ok.

 Goldeagle i don't know whether to aim for a time with it being my first marathon...tempted to just get round and be happy with a finish.

 My times for smaller races are:-

5k - 22 mins 31 sec

10k- 46mins 09sec.

And through training my rough times for half is approx 1hr 54 and my longest run to date was 18 miles that i did in 2hrs 40 mins....pushed myself for the last 4 or 5 miles!!

Thanks again for help..cheers

29/01/2012 at 22:12

Dave, if you're just looking to get round then slow miles and more slow miles will definitely do the job. If possible peaking at minimum of 50 miles per week. Having said that what does 'happy to finish' mean? My 10k PB is 46:40 and my marathon PB is 3:54:52 so realistically you could be looking at under 4 hours (although the RW calculator predicts, I think optimistically, a 3hrs 32 Marathon from your 10K time).

What I would say at the moment is that for a 4 hour mara you're running your long runs too quickly. It might be a good idea to try and enter a half-marathon race and the time from that will give you a better idea of where you should be aiming. 

30/01/2012 at 21:12

I see that there are a number of us who are between 3.30 and 4.00 and also that some are wondering about RW calculator predictions based on other distances.  I think I'm a classic example of why these are pretty basic and can only give a rough estimate of what might be achievable rather than a definite forecast.  

Agree with others comments on KM to mile conversion - after halfway in the Paris heat last April, I could barely subtract the number on KM indicators from 42 never mind converting into miles and as an accountant I really should have no excuse for not being able to do this!

 18 miles for me yesterday - it's all going almost too well so far..... touching wood as I type...... 

Hope everyone is going well - nice to see afew new names on here

30/01/2012 at 22:22

Goldeagle, i know exactly what you mean. At the moment i am going along with the 'happy to finish' line of thinking...but i guess i do have an idea that i would like to finish as near to 4 hours as possible... although i know i will  be happy with even 4.5 hours!!!

I totally understand your advice to take my long runs SLOW!!! I do try and go slower but end up getting into a constant rhythm of 8.30 min/mile pace no matter what distance i am covering on a long run....

SLOW...SLOW...SLOW.... I am planning for a 20 mile run next saturday morning and will need to keep a control of my pace.....SLOW...SLOW,......SLOW!!!!!!!

As a beginner to all this info, training, etc i am really grateful to any tips that other people have tried and found worked for them.

cheers

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