2012 Marathon thread

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19/12/2011 at 08:26
Gobi...   Slow dow?  Not sure I could run much slower...   I thought I was a bit of a tortoise, especially as everyone usually passes me...   hmmm.  another thing, being new to this...  (running since mid Sept) I dont know my MP I just run..    My pace seems to vary from 9.50-11 depending on if its hilly os flat, so I need to do my longer runs at 11 and not faster.  Would that be better?
19/12/2011 at 09:04

I don't think I'm going to be able to keep up with this thread but it sounds like everyone is getting good base miles in ready to go in January.

50 miles for me last week with a 20 at the weekend. This will be an easier week on the running front with hard [Christmas drinking] sessions on Tuesday, Thursday and Friday. 

19/12/2011 at 11:48
Jennie - yes indeed, 11 and in control would be good
19/12/2011 at 12:18

Teknik- xc was on Wimbledon common

 When training for my first and second mara I did a lot of speedwork with the club- track sessions every Tuesday and tempo runs on Wednesday.  Looking back I think I was doing way too much and also doing hard sessions too close together and often at a wrong pace.  The majority of runners in my club are a lot  faster and trying to keep up with them especially during Wednesday tempo runs left me constantly knackered and frustrated with a lack of improvement (or not much improvement as I was hoping for...).

I've now cut down on quality sessions and started doing my tempo runs on my own at my own pace and I'm already seeing improvements.

So this time will be doing things differently.  Planning to stick to P&D and cut out all track sessions until they're called for in the schedule.  And I vow to recover when I'm supposed to.

19/12/2011 at 12:31

Gobi - I will try as you say and report back!!  Now all I need is warner weather...  I hate the cold?  Can you help with that too?

 Ok, for the newbie...  What exactly is a tempo run?

19/12/2011 at 12:57

Jennie- there are some proper experts here who can probably explain much better but I'll try.

Tempo is basically a type of speed session where you warm up for let's say  a couple of miles, then run at your tempo pace for 20-50min and then cool down.  Your tempo pace is something between your 10k pace and your half marathon pace.  The best way to work it out is to do a race (let's say 5k) and plug your time into a calculator like this one:

http://www.mcmillanrunning.com/index.php/site/calculator

It will then give you your training paces for different type of sessions like tempo or long run.

It's meant to be a good speed session for middle and long distance runners and I found it works for me better than short interval sessions on a track.

Hope this helps

19/12/2011 at 13:25
Sounds spot on Mon77
19/12/2011 at 13:37

Can anyone tell me how important it is NOT to do your tempo too fast?  Do you miss out on some of the benefit by going too fast?  According to mcmillan I should be doing  4.43-4.55 min/ km (sorry, I work in km...).  On a good day I average 4.37 so a few seconds/km faster.  Should I try to slow down?  Or am I overthinking it?

19/12/2011 at 14:29
Mon - In theory you risk working too hard which is pushing the HR higher so you end up working above LT (So I believe)

I always ask a simple question like this

Can you do 8kms at your tempo pace and feel like you could keep going ?
19/12/2011 at 14:56

Gobi- I do 8km at this pace and by the end I feel like I'm about to die.  So I guess I should slow down a bit...

19/12/2011 at 14:57
Indeed Mon
19/12/2011 at 15:50

Mon: Knee-deep in mud on Wimbledon Common? Must have rained like hell...

Easy 4m this morning. Beers tonight so tomorrow's long run is going to be fun... 

19/12/2011 at 16:21

Teknik- it was!  I also didn't realise that there are so many hills... Usually run around it avoiding the middle.

Enjoy your beers tonight and good luck tomorrow.

19/12/2011 at 16:59
Interesting thread...haven't decided for 2012 yet, just finished my second Marathon (Portsmouth) in a PB of 5 hrs and 5 mins, slow I know, but it's a PB and I'm sticking to it. Got a half booked in Feb to keep the fitness up and am trying to decide whether to go for a fast course - Abingdon, Amsterdam or something ludicrously hilly like Beach Head for number 3. Due to family / work commitments difficult to do more than 1 or maybe 2 marathons a year. I also think I need a better training plan - did the first half yesterday in 2 hrs 13 and then seemed to lose the ability to move at any pace from 18 miles onwards...any advice on what I should do next?
19/12/2011 at 17:01
Build your base to improve your overall aerobic fitness
19/12/2011 at 17:15

Thankyou - I'm sure that's a major part of it - I was going out 4 times a week, but the schedule I followed only suggested one +20 mile run before two weeks tapering. I also had sporadic achilles and foot injuries (the latter caused by my 8 year old son kicking me when we played football!) which meant that I didn't do as many of the 6-8 mile tempo runs that I was planning.

19/12/2011 at 17:18

Richard - I did my first HM of a weekly mileage of around 25, then changed to HR training, gradually increased my weekly mileage to 40 - 50 and found that I my pace really picked up.

I've just spent this last year out due to illness, so I'm doing nothing other than rebuilding my base mileage at the moment, I'm no expert, but even I could see the benefit the higher weekly mileage was giving me.

19/12/2011 at 17:27
Jeepers, thanks. A week off then back to building things up again. With the Portsmouth HM at the end of February if I keep my training at the 30 mile mark till then and start to build from this...all makes sense. Marathon number 3 in May then...
19/12/2011 at 21:24

Lots of good running and good advice here- nothing new to add

10.12m for me tonight at an easy 8.11av Really pleased with how easy it felt. In a good place at the moment Time to make hay

19/12/2011 at 21:38
50x25m front crawl this morning and 6 miles recovery.
Reading back Jason's right some good running going on well done everyone it's never easy to get out the door when the weather is bad.
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