Shades Marathon Training

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14/10/2012 at 14:42
Good luck with everyone doing marathons and well done on the PB Emmy. Hope you enjoyed the beer!

Beautiful morning - did a 10 mile run which felt comfortable. Shades, I put in my 10k time into McMillan and it suggests 7m 30 for 10 miles which sounds a tad fast for my race, so will try and start with 7m 45 and speed up at the end if I still have energy!
14/10/2012 at 19:09

Guess what people three amazing things

First I had veg with my dinner last night, chicken wrapped in bacon with carrots, broccoli and chips plus er a side order of onion rings.

Secondly I never stopped at KFC on the way home or at a takeaway either back up here. Milkshake and some chocolate post race and once i have had my bath some more chocolate probably and my potato cakes.

Thirdly I have finally managed it clocking 3:58 dead by watch so will wait for the results to see if thats up or down a few seconds before updating race time on fetch.

You do actually have to put some effort in to sub 4 dont you.... last hill was a bit of a bugger and i was not in any fit state to speed up much on the last flat bit down the finish.

14/10/2012 at 19:26
Well done Keith! It's so great to hear you did so well.

Does anyone know how Shades got on?
14/10/2012 at 21:25

Mowser was a few mins in front of me and Shades was just under a hour behind me.

14/10/2012 at 21:39

Well Done Keith


14/10/2012 at 22:42

Keith and Emmy well done on your achievements.

As I did my long slow run today I felt in great form. I had to keep reminding myself to slow done. All of a sudden at 13 miles my legs felt suddenly much more tired and so i did stop at 14 miles as planned. Not sure why the sudden change in how i felt though.

Anyway, I got home, chugged some strawberry milk shake, then had some apple juice, and ate a left over tortilla with peanut butter and jam in it. Felt reasonably ok. About 30 mins later though a headache started and i still have it 5 hours later. It's horrible. 

I don't think i got dehydrated as i carried 750ml of water mixed with a zero calorie electrolyte drink (high 5 zero) and i sipped this throughout my run. Really hurts Finally decided to take a couple of anadin.

14/10/2012 at 22:48

Oh and the pace was a bit faster than the usual 10:20-10:30 I have been doing on the long runs. It was 10:10. I think this was because my last run (on Thurs) was a tempo and I kept going too fast by accident.

15/10/2012 at 07:17

Khanivore - what are you like, wanting to run further than the training plan.    Those longer runs will come aroung soon enough, so please be patient and slow down, you will not improve your fitness by running your long runs too fast, there's a reason that they need be done slower.   Hope the headache has cleared.

VR - good to know you made it to Circuits this week

Emmy - brilliant, another PB. 400m is quite a lot to be over in distance for a half, but I would expect in a big city race to measure it bit more than usual, wider roads, more people to run around and most Garmins overmeasure by 1 to 2%. 

Slowkoala - good that the 10 mile run flet comfortable.   That's a good idea to start your race at 7.45m/m you should be comfortable with that.

Keith - well done again, a fab PB and a well deserved sub 4.   Shocked at the veg too, is this an indication that you are changing your eating habits ( a bit).

Well done to mowzer, another great time and last seen clutching a bottle of bubbly for winning her age group

I had a good run 4.58, weather was too cold for me for the first half but warmed up a little later on.   Leicester is a beautiful marathon course, really varied and interesting.   Recovery run done this morning

15/10/2012 at 07:34

@Khanivore - hope the headache has cleared up now. Was it perhaps too cold for your head on the run? Did you wear a hat? I sometimes get a headache if its too cold outside.

@Mowser - well done for winning your age group - you're on fire at the moment!!

@Shades - well done on Leicester! Koeln is definitely a fast course. I normally measure a little further anyway as you mention but the 5 people I spoke to (one in the fast group who religiously follows the blue line) said that all of the people in their group measured it as long. When I hit 21.1 on my watch it was 2.10. Chip time was: 2.14.28.

I'm having a gentle stretching day and if i can fit it in - a run later on.

15/10/2012 at 08:12

its called limited menu choice actually

Still seem to have a bunged up nose too and the cat obviously missed me as she was snuggled up nar my head when she moved about around 1am... Not sure if she wasn't poking me either as i needed the loo and she followed me downstairs expecting to be let out

15/10/2012 at 08:58

Well done Keith you did it!!!

Mowser too, well done

15/10/2012 at 09:28

Brilliant times from everyone  Well done!
I cant believe Keith actually did it!!!!!  Well done mate

Mowser - I've said it before and I'll say it again. Your amazing!
I think I'm the last one left to get that elusive sub 4 !


15/10/2012 at 09:29
Edited: 15/10/2012 at 09:30
15/10/2012 at 10:54

I think I know what you were going to say Els  You and me havn't yet reached our full potential!

15/10/2012 at 10:57

@VR - I think Elspeth was being incredibly inspirational in her words

15/10/2012 at 11:20

I had an AMAZING nights sleep 9 hours in all lol. Kids were very late for school this AM. Headache gone.. legs don't feel beat up.. enforcing the rest day today (was going to jump on the turbo trainer) and on to week 4 tomorrow! I love running in this structured way. Thanks Shades

Re. the pace - honestly I was doing my best to slow down. The run after my tempo run always ends up being a bit fast for some reason even though in this case that run was 3 days earlier! You have to admit, 10:10 is not exactly setting the floor on fire. I will try harder to slow down although if I manage to do next weekends 10k in 53 mins my new long run pace will be 9:25-10:42 so 10:10 is not too bad anyway. I will try to slow down to 10:20-10:30 for my next long run anyway.

Emmy - i don't think it was the cold. I didn't feel cold. In fact I removed my gloves as i stepped out of the door as it was warmer than i thought it was. I do have an ear warmer / headband thing though and with this cold snap i will take your advice and run with those next run.

15/10/2012 at 13:11

Emmy - good news that the hamstring is OK.    Did you do anything different re not getting a stitch this time?

Khanivore - good news you've got rid of that sore head and your legs are feeling good.  It would be much better to have a 10 mile or half marathon time for calculating your training paces, but I guess it's not too long until your half marathon race anyway.   I want you to slow down in training to avoid injury.

VR - you'll soon be doing a sub 4 hour too, once you get that training going

15/10/2012 at 13:24

Shades - understood. I will be slowing down in training. I just have to remember that running is now my way of life and there is no need to rush it. Speed will come on it's own over time. Thanks for reminding me - it really helps me keep perspective

15/10/2012 at 13:25

Hi Shades - You cannot believe how happy I am! I have no idea about the stitch - I focused on breathing and just taking it easy. Maybe it was the beer the night before?

How are you feeling today? Any soreness in your calf?

I've been looking at the Macmillan calculator for my pace for the coming runs/marathons and it's given the following:

Recovery: 11.33-12.24
Long: 10.38-11.51
Easy: 10.35 -11.23
Tempo: 9.31-9.50

Should I alternate which 'boundaries' i stick to every week? e.g. one week aim for the top pace of each run and then the next week - the lower paces or does it not matter?

Edited: 15/10/2012 at 13:34
15/10/2012 at 18:11

Emmy - maybe with more races you are just a little more relaxed, and fitter of course, so hopefully the stitch is history.

My calf is only slightly sore, healing nicely, last two marathons had no hills of note in them, this weekend's race does have a real Devon hil which we have to do twice so I'll need to be careful.   The bit of stiffness in my hamstring after yesterday has eased too.

Re paces, it doesn't matter, there's nothing to be gained by trying to achieve the top end of the range, just run as you feel within the range and some days you will go faster than others.

Edited: 15/10/2012 at 18:13
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