Shades Marathon Training

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11/10/2012 at 10:30

Marathons in consecutive weeks? Wow - you lot are really hard core!

It was grey, drizzling, and cold this morning. Ideal weather for my weekly tempo run! I seem to have gone faster on my undulating course, completing my 5 mile circuit at a pace of 8:23 min/mile. New world record in the independent state of Khanistan! I think I am going to smash my 10k record when I do the Croydon 10k in 10 days time. I still plan to shoot for a 8:30 pace. I have noticed that whatever pace I set ends up becoming an UPPER limit in my head and so I always end up running a little faster. Hope I can keep up the pace for the extra 1.2 miles on race day.

Edited: 11/10/2012 at 10:31
11/10/2012 at 13:07

Khanivore - I think you'll smash your 10k PB time too.

Is 8.30 your prescribed tempo pace?

11/10/2012 at 13:18

Based on the PB 10k time which i did by accident during a tempo run my prescribed tempo pace should be 8:45-9:00. I tried to run at 8.15 a couple of weeks ago but failed and ended up averaging at 8.30. So, last week I ran at 8.30 and found I could just about do it and so i did it again this week. 

On my long and easy runs i am being a good boy and sticking to the prescribed paces. 

12/10/2012 at 07:17

Khanivore - it's not ideal to keep trying to run as hard as you can for a tempo run.   You will run faster and hold your pace more easily in your race.

Why not do your tempo run at 9 min/mile pace for the first mile, 8.30 for the 2nd mile, 9 for the 3rd etc.  If that goes well, next tempo run start at 8.55 m/m, then 8.25 for the 2nd mile etc.

But as you're sticking to pace in your long runs that is the most important

Chilly this morning, but brighter as no cloud so managed to find my way back on the back unlit road, did scare the traffic a bit

12/10/2012 at 07:19

Emmy - how is that hamstring?

12/10/2012 at 07:29

Hi Shades - I've been put through torture the past few days. If anyone wants to get a great present - have a look here. It hurts initially on the muscle but you can really feel it working and after 15-20 minutes it really feels a lot better and 'easier' to walk on. I ran 5 miles yesterday and kept it very easy 'conversational' pace (i sang to myself to keep it slow). It felt OK, a slight twinge but nothing as bad as the previous time. It actually only hurts when I stop and walk (e.g. at traffic lights). The plan is to run Cologne half marathon at an easy pace. No PB attempt - just take it easy.

My other question is about stitches. Every race I've had I've got a stitch that will come at around the 7 mile mark and then be really difficult for about 10 miles and then go. Do you have any advice about to handle it? It's never in the same place, never after the same thing (e.g. water/taking on gels).... I just don't know what's causing it.

Are you all ready for your marathon this weekend?

12/10/2012 at 08:23

Emmy - well it seems like the torture is working on that hamstring.   I would suggest that you wear something warm on the hamstring when you're running/racing as you say it starts to hurt when you stop so it will probably react the same way if you are running in cold weather or start to chill.

Stitches are strange things, most runners only ever get them in races and there are lots of theories what causes them.  But it does seem that it's the race situation that brings them on, this could be going a bit too fast, not breathing in a relaxed way, gulping water etc.   It could be that you're tense and at about 7 miles that tension in your core muscles brings on a stitch.   Just try and relax, drop your shoulders to avoid tension in your upper body.  

I think I'm OK for my marathon this weekend, calf muscle is easing every day, still have annoying pain in forefoot but no worse.

Not sure how the others are....Keith are you lurking?   Mowzer will be at Leicester too 

12/10/2012 at 08:27

I always Lurk

Oh here right.....

Mostly got rid of my man flu from last weekend although still a little snotty and occasionally need to cough up gunk. Other than that feeling fine.

12/10/2012 at 09:37

Emmy I have that orange GRID roller. Is that tiger tail much different to that? I have only used the GRID a few times but I swear it makes a difference. I hope your pains go away soon. 

Shades you are right. I need to slow down on the tempo run. I just read a horror story on the forum and it could be me any time! The guy had very similar running experience to me and all was going well. Then all of a sudden he started to get injuries. Then he stated his running paces - they were REALLY fast. I will slow down. I'm not training for a 10k anyway so i don't know why I do it. I will run at 8.45-9 min/mile as I am supposed to (apart from in the race).

I was meant to do a turbo trainer session last night and i didn't do it. My 'reason' was because i was busy with work but i wonder if subconciously it was because my legs were beaten up from the fast run. I wonder if i had gone slower my legs would have felt better and i would have done that turbo session.

12/10/2012 at 09:53

@Khanivore - I've never heard of it before so I don't know. I was given it as a joke present and it really seems to work.

@Keith/Mowser - good luck for this weekend! I've found sucking on a methol sweet really helps clear the gunk when i'm running.

@Shades - There are points where I am literally  There's one part that really hurts when rolled upon. That's a good advice for what to wear. I was going to wear the same capri's as last weekend but it might make more sense to bring out the tights for this one.

Thanks for the advice about the stitch. I'm going to just relax, see how things go and enjoy it. It's my favourite half marathon so I'll just enjoy the atmosphere and the beer at the end

12/10/2012 at 10:02

Emmy - it's this product. They sell it in Sweat Shop and there is a whole thread on in in the forum called Orange Roller of Death or something like that.

12/10/2012 at 13:37

Keith - hope you're feeling 100% by Sunday.

Khanivore - Yes, you are wise to be cautious re injuries, there's only so much the body can take before it remembers the days of pre running and decides that it needs to object to the new lifestyle!

And if you're tired, then rest.

Emmy - ease up on the roller treatment now until the race is over, if you're resting tomorrow why not take an ibuprofen or two and get some rest, still stretch though

Good luck with the stitch.

12/10/2012 at 14:06

Crickey Khanivore - that's looks evil! To be honest - I thought that this would be "ok" until I felt it!

@Shades - thank you. I'll rest and stretch tonight and tomorrow and then go from there for race day. I've been promised a beer at mile 10 to keep my head 'focused' so I think it's going to be a good day!

Good luck to everyone racing/running/ploding this weekend.

13/10/2012 at 06:41

Emmy - LOL at the beer at 10 miles!   Have a good race.

Usual round of shopping, library etc then home to pack and off to Lutterworth tonight in prep for Leicester marathon tomorrow.

13/10/2012 at 08:19

I'm 5 miles away from the race start in a retail park area tonight at one one the PI's.

Weather forecast according to Met Office for tomorrow is 5C @7am going up to 10-11C lunchtime with a very light breeze which picks up a little in the afternoon.

13/10/2012 at 11:36

Keith - sounds like you're staying at Fosse Park PI?   I stayed there last year, a huge PI.

Forecast is a bit chilly for me tomorrow, hoping my hamstring behaves in that weather, good for your sub 4 attempt though Keith.

I'm aiming for a fish and chip supper tonight at Lutterworth, hope they'll be as good as they were the last time I was there.

Signing off now until Monday, have a good weekend folks.

13/10/2012 at 16:17

Nope the Braunstone one just off of the motorway. Dinner shall be whatever is at the Beefeater downstairs unless my quick 30 min free wifi shows up somewthing better on a quick search.

13/10/2012 at 23:59

The furthest i have run is 12 miles. Tomorrow I am supposed to do 14. However, I havve been watching Ironman from Kona. I really want to go further - e.g. 16 miles. I suppose the wise thing is to stick to the plan right?

14/10/2012 at 07:53
Morning Shadies

Maybe best to stick to the plan Khanivore seeing as you haven't ran that distance before. Have a good run

Good luck to Shades and Keith

I did my long run yesterday. Circuit class this morning.
14/10/2012 at 11:28
@khanivore - I think you know what I think

Just done koln half marathon. No pain, no stitch, felt easy and a new PB to boot!!

Spoke to a lot of people and they think the course was 400m too long.

Good luck to shades, keith + mowser!

I'm off for a well earnt beer!!
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