Shades Marathon Training

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 .

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

@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!)

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?

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.

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

The main problem as such is when and where during the year is best for me to try dropping the PB time more. Something in late April is probably best being there is the Quad in Feb and probably Compton 40 at Easter. Windermere probably a little to bumpy for a really good time.

There is always this time of year next year ie late sept into october. Was thinking of Berlin but then there is Brussels too although no idea how flat that one is. Berlin I have done before and enjoyed.

Hi Keith - If you want any tips about Belgium - shoot them my way: I unfortunately live here I'd go for Berlin (and not just because I'm running there too) but Brussels is notoriously hilly and it's not a pretty course. I've run the 20km of Brussels and it always surprises me how dull it all is.

It was warm for me on my recovery run but I was amazed at how slow I was Another self massage last night so i'm going to rest and see where i go from there.

@Khanivore - its only dark for a little bit

no longer dark! Feed twins. Go for run! Adios

@Shades - Sorry: I missed your earlier question.

This PB was 19 minutes off Thames Meander. Times so far are:

London: 5.30
Thames Meander: 5.14 (16 min PB)
Medoc: 6.30 (we'll just ignore this one...I blame the wine)
Amsterdam: 4.55 (19 min PB)

The next one is 10th Nov (Foxy@40) but I have the Great South Run this weekend with my mum. It'll be a slow one as she run/walks it.

If you don't mind (and please tell me if I'm being a cheeky bint!), can you help me plan 2013 training. As I'll have a marathon every month; i'm not sure how to handle the runs and would appreciate your advice from your wealth of knowledge. Could I send you a draft and you let me know how it should amended?

@Shades so jealous.. will be watching on telly before flying back! Have a fab time

going for a plod in the gym tonight.. see how it goes ! Legs aching from first night back at zumba

Khanivore - I know, but it could be cold AND dark

Keith - Lochaber is 14th April
Great Welsh 21st April
Manchester 28th April

all fast courses I believe.

or Dublin next autumn, fast course and will not be full...as they have no race limit, closing date usually end Sept

Emmy - that's a huge PB

Of course, send me a draft training plan, I'll try and look at it this week but can't promise as I have a busy week.   If you're doing a marathon a month then just one long training run per month, 18 to 22 miles will suffice, other two weekends can be step back weeks or a short race.

bootsie - if you're in Dublin you can always join us in Kennedy's after the race, will be straight off the finishing line and into the pub.   VR and two others will be having their 100th presentations there.   Will be other presentations too.

Hi Bootsie - How was Zumba?

@Shades - I'm quite happy with it! It's nothing urgent - so whenever you have time to have a look through it and provide some feedback. It's just to know whether i'm on the right track or not.

I wish that I could be in Dublin for the presentation for VR!

I've booked my hotel for Berlin next year -so if there are any shadies interested who need a space - let me know. It was cheaper to book a 3 bed apartment than a hotel :/

Zumba was fun but body is aching today!

Shades i'll be in cork thinking of you all!

VR.. awesome!

Shades - thank you very very much for the plans... as Cognac marathon (my first) under three weeks away wish that I had had them three months ago!!

Will definitely be taking a more organised approach to future marathons - if I survive this one

Thanks for sending me the plans Shades, I've scanned over and they look ideal. I kind of feel inbetween the two though! so will see where I'm up to when the 18weeks start (17th Dec). Just planning on 3or4 easy runs a week at the moment following Liverpool Marathon.

Argh - i'm desperate for my half marathon to hurry up and BE here! I really want to get a view on what kind of marathon time I can shoot for. I ran my 'easy' pace 5 mile run this morning right in the middle of my new range, at 9:30 min/mile. It felt harder than I thought it would. I am going to stick to the slowest paces in each of my running ranges to avoid injury, as Shades advised me to.

This run also made me realise that there is no way I can run the marathon (or the half marathon) in the times the race predictor told me I could based on my 10k time. I knew that 10k was not a big enough distance to predict anyway but I was curious to see what it thought. After todays run I know it is way out!

@Khanivore- you're certainly biting at the bit arent you? When is your half? I think for me - the times from the calculator are guides. Until you've ran it and know how you'll feel at 20/24 miles - it's hard to know.