Shades Marathon Training

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22/10/2012 at 08:19

Vanessa - will email you the plans tonight  Good news you've entered a 10k race

22/10/2012 at 08:34

Shades - So erm what sort of times should i be looking at for working towards a 3:45? Half, 10 mile and 10k really as i kinnda ignore 5k's being they are generally several hours drive away from me or bloody hilly if they are local.

Being I have done the sub 4 i suppose i should look at the next step faster. It's 8:30's roughly for a marathon for sub 3:45 right?

22/10/2012 at 08:37

Morning all,

@Shades - Sorry to hear that you had a bad day at the office yesterday but well done on the 5.11 and the cake! I'm jealous - all I got was a banana! I'm not sure if the mojo is entirely back but i'll write up a report today and post it so you can see what I mean.

Does anyone know how VR got on?

22/10/2012 at 09:31

Shades - sorry to hear about the niggles and lack of energy. Can you think of anything in your race prep that lead to this? Well done on the prize though! Sounds like you did brilliantly despite being unhappy with your time!

VR - wow 99 marathons. I worked out how long it would take me to get there and realised it is unlikely i will do so!

Keith - have a play at this website.

According to this the following times will predict a 3:45:00 marathon:

1/2 marathon: 1:48
10 mile: 1:21
10k: 0:49

22/10/2012 at 09:37

Hmm a combination of the above website, the pace calculator and some day dreaming makes me think that a 4hr marathon may be within my grasp. I wonder if i can train myself to a point that I can run a marathon at a pace of 9:10 min/mile by the time of the marathon.. hmm 

I guess I should stop daydreaming until I have done the 1/2 marathon at least. Still, this does give me a target time/pace to attempt at the first of my two 1/2 marathons. I will try to run at a pace of 8:50 min/mile there.

22/10/2012 at 12:40

Here's the full report:

I started out the weekend by taking the train into Amsterdam. Everything was going well until I managed to get lost from the metro station to the place we were staying! I was met by a forumite and we all went to the expo together.

After my run on Friday – I was not holding out hope of this one; even until the last 200metres!

The day itself started like normal. I couldn’t sleep the night before, followed by a good breakfast. We decided to risk the first tram and managed to get to the start without too much fuss. I had found some toilets the day before that looked ‘hidden’ away… I was right – no one was in there on marathon morning! It was relatively cold with a little rain but the wind was my worrying factor. I wore long tights followed by 2 layers so I was relatively warm out of the wind.

We said our ‘good lucks’ and headed to our respective pens where my GB top got a lot of looks! The start was quick and I passed the line in the back group in under 12 minutes. I started to feel a niggle in my shins very early on and just hoped that if I relaxed everything – it would go away. Funnily enough – it didn’t affect me for the entire race.

The route starts out with an 8km loop before heading out into the countryside. It was nice to start off the run by seeing the last km’s of the marathon but if I’m honest – there is nothing spectacular about the route from my dazed recollection! As we hit the river I knew that I would reach my ‘tough zone’. Almost 10km of out and back with no cover from the wind.

I had programmed my Garmin to the times that Shades had said and tried my hardest to keep to them. There were some points where I struggled but I hope that when I look at my averages – it will be relatively level.

Coming back into the city; I commented to some people how incredibly dull it was. Going through the industrial estate and the ‘lonely’ parts of the city with limited support were a little soul destroying…. Also seeing a DJ call me French was another low point (especially as I had a union jack vest on!).

Coming back into the city – the last 6km’s are really nice and I heard shouts from some friends. Right on cue – I started to feel a little better, had a little more bounce in my step and surprised myself with how much I stayed on my feet and running. I ran with a variety of different people and really enjoyed helping each other along the route.

Coming down to the last km’s; I saw that sub 5 was in sight but I never wanted to convince myself or let it get away from me. When I came into this day – I said anything around 5.10 would be great and I’d be ecstatic…. This was a day of all sorts! Up to the last km I stayed on track and dug in deep. Everything hurt but it was there. The end was in sight.

Coming into the stadium – I didn’t hear much; well minus a few forumites screaming: You’re on track for sub 5 – go Emmy! Crossing the line -  I met someone I ran with for a few km’s and his first words were: How the hell did you get here so quickly!?!

Then crossing the line and getting medals – I was a little disappointed that there was no goody bag. No plastic bag with free samples/offerings… it was a real disappointment. Just like the rest of the route – we were given cups of water. I was so lucky that I thought to bring a bottle as at the end – I really had a thirst and always like to drink after I’ve stopped and stretched. I ended up giving the bottle to another runner as they were in such a bad shape.

After a beer, getting changed we made our way on the metro

22/10/2012 at 12:47


back to the flat where I winced as the hot water went over some painful chaffing L After a few bubbles – I made my way home and sat next to another marathon runner and we ended up talking the entire way about the race!

Here’s the splits.

5 km34:14 (34:14) (pee stop included)
10 km1:07:08 (32:54)
15 km1:40:27 (33:19)
20 km2:14:43 (34:16)
21,1 km2:22:42
25 km2:50:48 (36:05)
30 km3:26:45 (35:57)
35 km4:05:27 (38:42) (wheels fell off a little)
40 km4:40:53 (35:26)
Net time 4:55:53
Speed 8,556 Km/Hour

22/10/2012 at 13:14

Lovely race report Really enjoyed reading it. I see you broke the speed of sound along the way Congratulations!

22/10/2012 at 13:16

hello all, how is everyones prep for dublin going? xx

22/10/2012 at 13:17

Shades, MacMillan have my training paces as follows. Does this sound right to you? Do you still want me to stick to the slower end of these?

Recovery Jogs – 10:14 to 10:59
Long Runs – 9:10 to 10:28
Easy Runs – 9:08 to 10:06
Tempo Runs – 8:14 to 8:32

22/10/2012 at 13:21

Keith - for sub 3.45, you'd need about a 47min 10k, 1h 20 10 miler and 1h 46 half.   and yes 8.30 m/m would get you sub 3.45

Emmy - VR did fine at Barcelona but misjudged the weather and found it a bit hot with no sun cream or hat.

Well done again on your sub 5, that is a huge PB and a major milestone to achieve.    I've never done Amsterdam but I had heard that a lot of the course was very dull.   Your pacing was pretty good.   Are you sore today?

Khanivore - no, there was no particular reason, just not 100% on the day, race prep was fine and only a mile to travel to the race so stress free day.   

Your half marathon time will give the best indication of correct marathon training paces and predicted marathon time.    Have another half (or two) planned for next year too before your marathon.

22/10/2012 at 13:22
bootsie wrote (see)

hello all, how is everyones prep for dublin going? xx

Bootsie! I was thinking about you! How are you getting on after your Appendicitis?

@Mowser - sorry - i missed your earlier post. I knew that Abingdon did transfers but didnt realise that it was available so close. I think they definitely have the right idea - and one I wish other organisers would follow!

22/10/2012 at 13:36

Brilliant running from our weekend racers  and some great PBs too .

I ran Stort 30 with my eldest daughter. First mile down the road, then onto the river towpath until the turn around point (just one mile from home) and back the same way (and sightly UP the last mile!). First part of the towpath was rather muddy and slippery (one guy slipped into the river up to his thighs ) then drier and firm-packed. Beautiful run through countryside with river keeping us on course. Took it easy on the way out and although it seemed harder on the way back we just managed a negative split (finish time of 5:56). Daughter's first time over marathon distance so she was really pleased. Could have been home just half an hour later but we stayed to eat loads of cake ).

By the way, my clubmate got his time at Abingdon. PB by 10 mins and came in at 3:24 .

22/10/2012 at 15:20

Doing ok now thanks, back running between 3-4 miles and starting to increase now sounds like everyone is doing great!

22/10/2012 at 17:13
Well done to everyone for the weekend races. Khanivore and Emmy, you must be very pleased with the PBs.

Shades, I'm sure with the number of marathons you do, you must have good and not so good runs...but at least you got some nice cake plus must be good to run with an old friend.

Calves a bit sore today but otherwise all good. The party was definitely more exhausting than the race! Looking forward to building up my LSR gradually now over the next few weeks as nothing planned for a while. Races for 2013 include the Brighton half in feb, maybe the finchley 20 in march, the London marathon in April (yikes), BUPA 10k in may and after that who knows?!!
22/10/2012 at 17:16

@Bootsie - it's good to see that you're getting back out there!

@Mowser - that's great news! Did they also get the club record?

@Slowkoala - I'm thrilled that I managed it but already thinking about the next one!  I think the beeps on my garmin really helped (even if I hated it most of the time!)

22/10/2012 at 17:47

Khanivore - sorry xposting at lunchtime today.   Yes, to your new paces but be content to start on the slower end of the range.

bootsie - glad you are recovering and builing that mileage up slowly.   And as for Dublin prep, VR sent me a text on Saturday from an Irish bar in Barcelona so obviously getting some Guinness practice in.

mowzer - well done to you and your daughter, now an ultra runner too.   Well done to yoru clubmate, they owe you a big favour now!

Slowkoala - yes, you're right, it's not possible to have a good run every time, especially when they are fairly close together, but of course we are never satisfied!

The sore calves will ease in a day or so.

Emmy - so how much time off your PB was that?   And when is your next marathon?

22/10/2012 at 17:57

Khan - Lol already got faster times for both 10k and 10 miles. Half is unknown until 2 weeks time but 1:48 shouldn't be too hard for me.

Shades - Good to know my maths is fine before Coffee in the morning Got a 1:20 10 mile already and not too far off the other two probably. As above need to wait 2 weeks to see on half time.

Was thinking more 45 min 10k 75 min 10 mile and low 1:40's for half at work.

23/10/2012 at 07:08

Keith - that means that there's still a few marathon PB's for you to achieve


Very warm and drizzly this morning, lovely running weather

23/10/2012 at 07:13
But it's dark
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