The highs, lows (and everything in between) of my 16 week Paris Marathon training plan.
Paulo83 wrote (see)
http://connect.garmin.com/activity/274318953 Iv changed the privacy settings now so that should give you enough privileges now! I hope you feel privileged! I'm not able to cross train at the moment but hopefully be able to get on the bike at the weekend! Definitely won't be doing my 20 mile run though! There's been plenty of RICE going on at home, but these 12 hour night shifts standing on your feet make that a bit harder. Having seen your event photos it reminded me to check mine out. I always thought I probably looked quite cool and comfortable.....I was very wrong! I like to think that the look of pain was just caused by my calf though and is not my normal look! Keep up the good work, your well on track for Paris
Hey Paulo.......I still can't get your link to work......maybe I was never destined to see how easily you went faster than me, even with nursing an injury.
I think you may have cursed me as well............as now I'm on the injury table alongside you. I'm hoping only a couple of days rest will see me right again. I'm just forcing myself not to rush back too quickly. I took my running kit into work today to run at lunch, but I'm so glad I saw sense and gave myself a day of running rest instead.
I'm hoping I can still do my 20 miler on Sunday, even if it means taking it slower than I had originally planned. I'm interested to see what the physio says on Friday as well. I hope the RICE is helping with your injury.
Ksizzlepod wrote (see)
Hi Ady Well its all for research as I am writing my own training plan, brave I know, but i wanted it to build up a bit more slowly than some of the 16 week plans, so I have designed it for 20 weeks! I am doing the bournemouth marathon, I have just seen the route they have released and it is mainly along the sea front which I am really looking forward to. I have done 4 half marathons so far, all with very little proper training, so this time for the big one I have made a great commitment to a proper training plan with lots of mixed sessions. I already LOVE running, again not sure what it is, clearing my head and getting fresh air and the way it makes me feel after I have completed a long run and more than anything I love running in the rain, crazy haha. Your diet seems to be going great and the weight loss you have managed so far is great, keep it up and you should meet your target by Paris im sure!
Well its all for research as I am writing my own training plan, brave I know, but i wanted it to build up a bit more slowly than some of the 16 week plans, so I have designed it for 20 weeks!
I am doing the bournemouth marathon, I have just seen the route they have released and it is mainly along the sea front which I am really looking forward to.
I have done 4 half marathons so far, all with very little proper training, so this time for the big one I have made a great commitment to a proper training plan with lots of mixed sessions. I already LOVE running, again not sure what it is, clearing my head and getting fresh air and the way it makes me feel after I have completed a long run and more than anything I love running in the rain, crazy haha.
Your diet seems to be going great and the weight loss you have managed so far is great, keep it up and you should meet your target by Paris im sure!
Hi Ksizzlepod.............I think it's a very sensible option writing your own training program. When I went on the sub 3:30 forum page, it seemed that's what a lot of members also did.....they'd taken a training plan and adapted over time as they improved and knew what their limits and potential were.
I think one of the interesting things about my training plan is that my pacing targets have been altered after every 4 weeks depending on how well I've done. This has given me extra incentives to improve with each run and put 100% effort in as well.
I have never looked at doing the Bournemouth Marathon, but as I only live a short train ride away, I might be interested to do this as my autumn marathon if there are places still left. I don't think my wife will allow me to enter another marathon just yet though!
It sounds a very sensible thing to extend your training plan to 20 weeks. It will alllow you more peace of mind with having another 4 weeks to work up the mileage and maybe get one extra long run in to your training.
All the best for the Bournemouth Marathon......and if like me you are unlucky to have a niggle or two, rest might be the hardest thing to do, but it's the only thing you should do!
RunnyRunRun wrote (see)
Hi Ady! Wanted to nip on and say well done on your fab PB!! It was such a good day and nice to have a catch up with everyone and meet Mrs Ady and Jack! Loving the race photos by the way!
Wanted to nip on and say well done on your fab PB!! It was such a good day and nice to have a catch up with everyone and meet Mrs Ady and Jack! Loving the race photos by the way!
Hey Sarah.......Thanks very much. Congratulations to you as well. You did amazingly well and it must have been great to get a PB even though you took the first three miles much easier than you would normally have ran.
Looking forward to catching up at training day in a weeks time.
sarah osborne wrote (see)
phew, finally caught up....so many posts and cracking photos. A huge congratulations on a fabulous race and a new PB, you certainly deserved it. Loving the new photos especially how smiley you are at the start and then at the end how much effort your putting in, the photos def prove that you deserved it. Malcs I love running on jelly babies...you dont even have to eat/chew them...they just disolve in your mouth. I read in a medical text book that they are better for diabetics with hypoglycaemia than glucose tablets.
Hey Sarah...........A very well done on your half PB as well. You must be thrilled. Did you get much chance to take in the sights and sounds of Barcelona running at that speed? Did you have a nice time over there other than the running?
I've never let a jelly babie dissolve in my mouth before........I don't think I'd have the patience to wait for that to happen anyway. Once upton a time they were part of my race day breakfast preperations on race day - I'd put some on top of my porridge. They'd turn to liquid in no time leaving jelly baby flavoured porridge. It tasted good at the time, but I don't think it will be something I'll adopt for breakfast every day of the week!
Malcs wrote (see)
Hey Old Bleedy Nipple Great story! Loved that the cover up worked. Sorry about the turtle but it was just too good to resist. I'm glad it provided Mrs Shady with some amusement - possibly too much by the sounds of things! I think you should incorporate more animal impressions into your race photos so please don't hold back in the future. You can get your own back after the Spitfire I see you're down for 20 miles this weekend so that'll be two 20 milers on the trot then? I'm quite a few weeks behind you so I'm not sure it's a good idea for me to mirror that though it is tempting. Hope the little niggles ease off. I find this time in the training the worst for picking up little problems. Take it easy.
Hey Old Bleedy Nipple Great story! Loved that the cover up worked.
Sorry about the turtle but it was just too good to resist. I'm glad it provided Mrs Shady with some amusement - possibly too much by the sounds of things!
I think you should incorporate more animal impressions into your race photos so please don't hold back in the future. You can get your own back after the Spitfire
I see you're down for 20 miles this weekend so that'll be two 20 milers on the trot then? I'm quite a few weeks behind you so I'm not sure it's a good idea for me to mirror that though it is tempting.
Hope the little niggles ease off. I find this time in the training the worst for picking up little problems. Take it easy.
Hey Malcs.......I think I just lined up the turtle photo opportunity and you batted it out of the park. Well done sir!
I am indeed down for 20 this weekend, but it's amazing how a niggle and a missed run can affect your confidence. Now I'm doubting I can even run that far. After last Saturday's half, I was confident I could have broken 3:30 if I'd carried on for the full marathon distance. It just goes to show how much of running a marathon is mental strength, not just physical strength.
I'm hoping I'll be given the all clear by the physio on Friday and I can do it no problem......even if I run at MR+60 instead of MR+30 like I normally do. Hopefully I'll be able to keep up with you at Spitfire without a problem. What do you have planned for this coming weekend?
Well done on pb at weekend- great result. You should feel pretty confident, despite what you are saying about the niggle. I don't doubt you will be able to do 20 at the weekend...Also sure you will be on for sub 3:30- you're half time is a minute quicker than mine, and I managed it so good karma!
I'm trying to get back into things after a slack month as work taken over, but got newjob and entered a 10k for this weekend so looking forward to a race for the first time in ages
Clive Kelty wrote (see)
Ady, Well done on pb at weekend- great result. You should feel pretty confident, despite what you are saying about the niggle. I don't doubt you will be able to do 20 at the weekend...Also sure you will be on for sub 3:30- you're half time is a minute quicker than mine, and I managed it so good karma! I'm trying to get back into things after a slack month as work taken over, but got newjob and entered a 10k for this weekend so looking forward to a race for the first time in ages
Just when I was teetering on the edge of that great pit of despair, a few nice words grapple me back from the edge. Thanks very much for that Clive. Thanks very much for your confidence! It's very much appreciated!
When training for a marathon you always want everyhting to go perfectly. It rarely does. In fact, I think out of the 19 I've ran, I can only remember 3 where I've gone through the whole training injury free. Two of those were injury free because I didn't train enough in the first place! You just have to man up, breathe it in, listen to your body and cross train as best as you can until you can start running again. It's hard not to get negative though when you look outside and see the pavement where you should be running!
Congratulations on your new job and good luck for your 10k. Are you going for a time, or just to get a race under your belt and enjoying the race environment again?
The deal about the cooked breakfast on the 8th April has my full support As long as you.... keep up the good dietary work between now and then! Something I noticed about one of your food diary just now is the fact you had one lindor chocolate - I think this shows real discipline and that little piece of information shows me that you are really moving forward with things - before I wonder if you would have stopped at one?
Carb loading, yes make sure you reduce /take out meat, fish, bulky fruit and veg that will fill you up
pen leakage - brilliant!
Malcs - every forum needs a malc!
Over the coming few weeks the focus will be on Paris and the food challenges that may bring. The first challenge is the restaurant choice for the Friday & Saturday night. If you were going on a leisurely holiday I would suggest different a restaurant each night and of course to try the local food BUT you are here to do a marathon! So I am looking to seek everyone’s honest opinion on restaurant type. My thoughts are Italian as Parisian meals are not typically carb heavy, more meat based. Last year I picked out some Italian places to eat and then sent links to you all so that you could at least know what was available and if this would be suitable for everyone, so the plan was to do something similar. I am also thinking of RRR who does not eat gluten or wheat (we had a similar issue last year but there was other choices at the Italian we ended up choosing) so I would suggest we look for something that may be Italian but some non- pasta /pizza options?
Ruth - many thanks, I am blushing like a belisha beacon now
I think Asics/RW should liven things up next year and select a runner and a stalker for each category. Kind of like in the film Sky High - where the kids with super powers are separated into Heroes and Sidekicks .
Ady - how's the thigh today? Is the knee fine now? I missed your question about the weekend. I was planning a 16-18 miler. I am still tempted by 20 so we'll see if I can resist that. I really hope you get the all clear tomorrow to do the same but if you don't then it's no big loss - use next week to get the leg sorted and you'll be fine for Spitfire.
Sarah - do you use gels as well or just the JBs? After Ruth's endorsement the other day I am thinking of using pure JBs for April. You can't beat getting the backing of a pro nutritionalisationist!
Can I throw a question at you too Ruth? I've just watched your Target 26.2 videos on fuelling and hydration - very interesting stuff.
On the hydration one you mentioned that unless the conditions are very hot you shouldn't need Nuun or other electrolyte tabs. You also say that you know if you're a high sweater if you lick your hand and taste salt. On all my marathons I have felt like the sweat was pouring out of me and that was in warm not hot weather. I didn't need to lick my hand to know there was salt there - I could feel the damn stuff! I had patches of white on my face and body.
I assume this means that I must lose alot of salt - more than the average joe? I've suffered nausea, cramps and spasms on almost all my marathons. The one where it was least bad I used about 2-3 Nuun tabs. Each one has 360mg of Sodium so for 3 tabs that's over 1g of salt. Does it make sense that I should have to take that amount? Should I take less or more? I know you said before that cramps are not likely to be down to hydration but given what I just said about salt loss, does it seem more likely?
My biggest worry going into my next race is whether I'll end it with a sick bag
Ady - what's the news from the physio today? Fingers crossed it's all good.
I've just watched a few more of the videos - very enlightening!
For example I've just learned from Physio Sarah, on her hip flexor stretch vid, that (and I quote) "the kitchen table, if it's nice and sturdy, is a good place to do it".
I knew you were getting the complete treatment Ady but I didn't expect them to provide marital advice too. Is Mrs Shady aware of this?
By the way, as a result of this exporation of the vids I just discovered your training day video - fantastic stuff! Once again you all come across as pros - I hate you all
Ady - what's the news from the physio today? Fingers crossed it's all good.
Evening all. I should manage to catch up with all posts tonight or tomorrow after my day of silence yesterday (thanks to a go-karting team building exercise!).
Malcs.......it was quite possibly the best £49 I've ever paid going to the physio today. Not just for the treatment, but more for the peace of mind and reassurance. It's so easy to brush things under the carpet and try and ignore them and then allowing for the worst case scenario thoughts to take over.
I'll write more later, but I have the most common 'runners knee' ailment. I've been given some exercises to do to help address this and I've also bought stability trainers today. I never had any knee issues before when I've worn stability trainers and I hope now I've reverted back to using these, it will continue.
I strained my quad as well earlier in the week (apparently not my hip flexor like I originally thought). This seems to be healing up very nicely abd best of all the physio said there should be no reason why I can't continue running now.
As I'm still 'recovering', I don't think it would be too beneficial to go out tomorrow and try and break the 20 minute 5km barrier, but I was told there would be no harm taking it easy and still getting the mileage in.
Therefore I'm planning on going out tomorrow and doing an easy jog to see how I get on and if there are no issues with my leg at all, then I am still planning on doing my 20 miler on Sunday (if that's ok with Sam). I probably wont try and push myself too hard, but I'd like to use this more as a run to get my first 20 miler under my belt and not worry at all about time. I'd see this more of 'time on my feet'. I can always try my progressive run at the Spitfire 20 next weekend.
The good feeling mood is back!
Calorie Watch! Food & Drink Diary – Wednesday 20th February 2013
6:50am - Breakfast - Fruit and Fibre Cereal w/ Semi-Skimmed milk.
9:00am - Cup of tea, bottle of water
11:00am - Bottle of water, banana
12:00pm - Lunch - Bulgar wheat with a small amount of mince and sour cream (leftover from Taco dinner) for flavour, with cucumber and radish. Bottle of water.
3:00pm - Cup of tea, bottle of water, Clementine
5:30pm - Cup of tea
7:45pm - Dinner - Chilli with Rice and a few Tortilla chips sprinkled on top
8:30pm - Pint of squash, Muller Greek Style Fat-Free yoghurt and one Lindt Lindor chocolate.
10:15pm - Glass of water
Calorie Watch! Food & Drink Diary – Thursday 21st February 2013
Not the best diet today, but I can blame this on my go-karting team building evening, which might have also involved a few drops of alcohol too!
8:15am - Cup of tea, bottle of water
11:00am - Bottle of water, cup of tea and doughnut (As I work for an American company we were celebrating Texas Day today. Alongside being expected to dress like Woody form Toy Story, obligatory doughnut eating was also encouraged!).
12:30pm - Lunch - Moroccan couscous with chicken and salad, cherry fat-free yoghurt, bottle of water
2:00pm - Cup of tea, bottle of water, Clementine
3:00pm - Banana
6:00pm - Dinner - Finger buffet with work - sandwiches and pizza (I didn't eat that much actually considering it was all free!), bottle of Diet Coke, cup of hot chocolate
8:00pm - 12:00am - 3 pints of Wainwright Ale and a shot of Maker's Mark. A friend's birthday and with no work the following day, I thought this was quite impressive restraint over 4 hours!
1:15am - Pint of water
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