Shades Marathon Training

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11/09/2012 at 08:17
@VR - it was truly a special race.ive done a test session of karate and I looked like a complete prat!

@Keith - if you like food and drink - you'll like this. There was a free food tent at the end and you could have as much as you wanted!

@shades - he sounds like he knows how to work you hard!

I might have a plod around later on - I had an early meeting so couldn't get out this morning.
11/09/2012 at 08:19

Emmy - re your training, just slot your races into your training plan and see how that looks, we can always tweak if required.   Have you another marathon planned this year?

11/09/2012 at 08:33
Hi Shades, I was planning to email you the plan and ask what you think... May a few more races planned

As for marathons - I may have one or two.... I'm booked in for foxy@40 in November and maybe a Christmas one... But I haven't decided yet as I can't find one with a large enough cut off (most in Belgium are 5hours only)
11/09/2012 at 10:38

It was a bit of a grind today running, probably due to tired legs from spinning and drunk Combat yesterday. Eeeked out 6.68 miles with a hill. Calf had a dull achey pull on every foot strike but didn't get any worse and is almost pain free now. So I'm taking that as a positive  Shall go longer on Thursday. Got another physio session tomorrow morning. Feel I'm getting somewhere at last. 3 weeks and 4 days until Foxy's marathon.  

11/09/2012 at 10:47

@VR - Which foxy marathon are you doing? Is that the Staffs one?

well done on the run - it's good to hear that your calf is doing well.

11/09/2012 at 13:18

Emmy - I've replied to your email.

We have quite a few marathons in the UK that stipulate a 5 hour time limit but many of them don't adhere to that rule.   It's usually the police that request it for traffic purposes but many race organisers still allow the slower runners to finish.  You can check this out by looking at the previous year's results.   It won't be long yuntil you're sub 5 anyway.

VR - that's good news on the run.  You're having withdrawal symptoms from not running any marathons for a while....junkie

11/09/2012 at 13:33

Hi Shades - thanks for replying so quickly. That's great. I really appreciate it! When I've spoken to certain organisers they've been quite firm on it - maybe it's just Belgium?

I'm hoping that i'll get sub 5 - i think with some more consistent training i'll get sub 5 by next spring's marathon but we'll see how things go.

How is your training coming along?

11/09/2012 at 13:42

Hi All,  I am after a bit of advice please

After the GNR i will have completed all my racers this year.  I have had a good year (no injury) 2 HM and 2 10k's   i have been running since November 2011 following my own program and slowly building from 15mpw up to 30/40mpw   with the odd 20 mile week due to life getting in the way.

I think i should have a week off after the GNR, but don't want to loose all the fitness i have.   Can anyone advise me on weekly millage to maintain my fitness through the winter, and in between racers.  

My aim for next year is to run the Sheffield HM May 2013, a couple of 10k's and a marathon towards the end of the year.  (I ran the Nottingham Marathon in 2009 in 3hr 56)

Sheffield Half 1hr 44.44 May 2012  

Dronfield 10K 47.40 March 2010

GYR 10K 44.51 Sept 2012    


Thanks for any help



11/09/2012 at 14:46

Emmy - Its Foxys Enigma Reverse 6th October.

11/09/2012 at 15:07

Ah! I saw that. I'm running the Royal Parks half otherwise I would have done it

11/09/2012 at 18:35

Just having a read......  *waves* 

Thinking of you all today, not sure why?

Anyway, hope those of you who know me are well, and good luck with your running to all those people who I'm not familiar with.

I'm ok.  The ankle operation was a success and I'm back umpiring hockey at regional premier league level with no adverse effects.  No "real" running though.  I think that life has passed (even though a small voice tells me I could still do that elusive sub 3:30 marathon I once had the potential for).  I get out on the bike a bit mind, although not as much as I would like, and yes I still can't resist a stretch of cobbled road to cycle along 

12/09/2012 at 07:16

Emmy - if you ask a race organiser he will of course be strict and say 'no', that's because otherwise he will get runners that take advantage and don't make an effort to finish as near the 5 hour mark as they can.  

S3200H - you can tick over quite nicely for the winter on 25 miles a week and then pick things up in the Spring for your next planned race.   Why not do a few short local races in the winter just to keep yourself motivated and the speedwork of a race will help maintain your fitness.

Good luck for Sunday, will be watching on telly

Mr Bump - lovely to see you again on here, I was thinking about you the other day when pondering on Travelodge's for Leicester marathon.

I'm so pleased your ankle op was a success, you went through such a lot with that long term injury.   Good news that you're back umpiring your hockey.   Life has not passed you by and as your ankle gets stronger you may consider dusting off those running shoes at some time.   Hope all the Bump family are well.

12/09/2012 at 07:52

@Shades - You're right; of course. I guess that i'm just worried about being last (stupid I know).

I went out for my 8 mile MWLR and it wasn't as pleasant as I was hoping.My arms were aching from my gym session and it was really dark for the first 3 miles.... I guess it's time to start going out dressed like i'm going to a bad taste rave (Head torch/Hi vis jacket/trousers). Autumn is definitely coming, but I wonder where summer was?

How is everyone else doing?

@Mr Bump - we've not had the pleasure but it's great to hear that your ankle operation went well!

Has anyone heard from Marathon Molly?

12/09/2012 at 12:21

Thanks Shades,  

I was thinking of 4 runs a week 3 at 6 mile around 9-9.30 min mile and 1 run 6mile at 8-8.30 min mile with some strides around 7.30 min mile.  Doing that i worry that the long runs will suffer so every 2nd week i would i be better doing 3 per runs wee with a slow 12-13 mile run

I know i will struggle to get to any more racers due to family commitments 



13/09/2012 at 06:33

Emmy - do you run in compete darkness?   When it's dark I run where there are street lights, which is limiting but means I only need a refective vest.   I have a head torch somewhere but have only used it once years ago, I hate it but will have to dig it out and see if it works as I've just entered a race that needs a head torch for the beginning of the race as it's a 7am start in November.   I might see if I can get an alternative to a head torch.

No word from Molly, she has gone AWOL before, hope she comes back soon

S3200H - yes a mix of training will be best to keep you fit, maybe not necessary to go as far as 13 miles, up to 10 miles will be OK.

Don't you have any local races that you can go to?

13/09/2012 at 07:28

Natural eyesight head torches

I will usually have it on my head but rarely bother turning it on unless i am going along a road not that it makes much difference to idiots getting to close.

But then i do live out in the sticks so can vanish off more or less totally off of roads or have a pavement when i need to follow them.

Now who told him upstairs to turn the bloody heating off..... The cat is not amused being she has spent most of the week snuggled tight to me in bed.


13/09/2012 at 07:49
@shades - there's a part of my route which isn't the best lit and I've had a few close calls there along there in daylight! (my own stupidity I should add...). What about a jacket to illuminate your way?

@keith - I agree. It's dropped 10'c from this time last week. It's a little nippy!
13/09/2012 at 08:22

Keith - I have to use the head torch for this race, compulsory, will ditch it as soon as it's light, about an hour I guess for November with a 7am start.  I'm assuming part of the route is not streetlit.

Emmy - not sure how a jacket will help?   I use similar to this it's the reflective strips that allow the traffic to see me.

I have a dayglo jacket but I don't use a jacket that often for running.   I use a gilet quite often but put the reflective bib on top as being a dayglo colour does not ensure being seen in the dark and the reflective bits on the gilet wore off, must get a new one

13/09/2012 at 08:44
Hi Shades, I was thinkingof a jacket with lights on it.i saw one on a website a few weeks ago. I'll see if I can find it.

I have a question... Through a friend I contacted the organisers of cologne marathon and theyve said tha as I'm already subscribed to their half marathon - I can transfer to the full marathon if I want to. Is that a completely stupid idea?
13/09/2012 at 09:39
SHADES wrote (see)


S3200H - yes a mix of training will be best to keep you fit, maybe not necessary to go as far as 13 miles, up to 10 miles will be OK.

Don't you have any local races that you can go to?

Thanks Shades   Yes i would think their are local races, however my good lady would not be happy if i went to them 

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