Shades Marathon Training

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02/01/2013 at 17:21

ps. I realise I have become a bit of an injury bore. Sorry. I know it can't make very interesting reading. I am going to start a general thread on the subject to get a variety of opinions.

Edited: 02/01/2013 at 17:21
02/01/2013 at 20:54


I thought i would see what the paces are for the target times erm yeah kinda interesting...

5k sub 23 pace is 7:24 so 7:20
10k sub 47 pace is 7:33 so 7:30
10 mile sub 77 pace is 7:42 so 7:40, 7:35 would be better
half sub 1:45 pace is 8:01 so 8:00, or more like 7:50-7:55
full sub 3:45 pace is 8:35 so 8:30

THe so ones are to allow for long courses and garmin weirdness. Dont worry i do check overdistance on garmin at each marker and can do the maths whilst running at speed too

Now to work out how the heck to train for that lot I suppose i will now actually have to bother with speed work although with a 5k nearby (well sorta still a little under a hours drive away) it should be a little better.

Edited: 02/01/2013 at 20:57
02/01/2013 at 21:03

Keith thanks for sharing that. I am hoping to do what you are doing now in a couple of years maybe so it is REALLY interesting for me to read what you have done and what you plan to do. Do you keep a blog?

03/01/2013 at 07:21

Emmy - IOM is getting easier to get to now.  Most recently I've flown from Bristol and also Gloucester. Lots of runners just drive to Liverpool and travel over on the ferry as a foot passenger.

bootsie - when's the wedding, is it May?

S3200H - is the Ladybower an off road event?

Slowkoala - no the world record is way higher, but don't know what it is and there's some countries Marathon Clubs allow what we would only consider as training runs so it's a controversial issue what can and count as a marathon.  I no longer am concerned about numbers just want to continue doing them as long as i want to, I would be pleased to get to 500 though

Re long run, if you're feeling good then go ahead especially as the weather is good at the moment and sometimes in the winter you just have to take advantage of good conditions.   A step back week next week for you on the long run though.

Big G - will reply to your email today.

Khanivore - well that's good news though tendonitis can be troublesome to get rid of, a very softly softly approach.  Do you have a stretching routine that you use when you are running?

PSC    pirate
03/01/2013 at 08:02

IOM sounds interesting.... 

Morning Shadies..   Warm out today, T Shirt warm!  This weather is strange.

03/01/2013 at 08:41

hiya no, not till sept shades

going to fit in a lunchtime run today all going well!

03/01/2013 at 09:05
Hi Shades, no I don't have a stretch while running. Do you mean during my run before I get home? If so can you suggest one and tell me how often I should do it?
03/01/2013 at 09:07

Morning all,

It's grey, raining and 10'c... very strange weather at the moment!

@Shades - I've been looking into the IOM marathon but trying to get to Bristol/Liverpool is quite a trek. It's probably easier for me to drive!

03/01/2013 at 09:09

8 mile easy in driving rain yesterday. run felt confidence-inspiringly effortless and i quite enjoyed the rain although i did get a few odd looks from passing cars.

03/01/2013 at 09:45

Hi Shades

yes it is mostly off road, there is a 3 mile section that is on the pavement next to a road, but the only traffic is from people coming to run,walk or cycle round the reservoirs.  the 15mile loop it is about 50-50 tarmac/path.  the paths are very wide and good to run on.   there is 20,35 or 50mile to choose from.  Its only about 20 mins drive from my house, so do a lot of training there.

03/01/2013 at 11:51

I did 5 miles on Tues and 5 miles today. Both runs had two things in common. I found it hard to control pace in both even though I am wearing a Garmin and keeping an eye on pace. I ended up running 9:20 min/mile instead of my target 10 min/mile. My heart rate was way higher than it usually is on the first run and it was even higher on todays run. Of course the higher heart rate is in part due to the faster pace. I know it is also in part due to the remenants of the cold that I have. I wonder how much of it is due to a loss of fitness though?

I spent 20 minutes stretching after my run. I followed the P&D stretching routine. I need to do this every day. That will take a lot of discipline.

03/01/2013 at 12:44

Yeh, my pace control is poor too. I ran 8 miles Tues, 6 miles yesterday and ran all of these with a 9.15 pace average (should be 9.20 - 9.50), which I'm OK with, but my mins/mile do vary a bit. Not sure if this is the up and down route I ran though? I use a Ipod for music, and I'm sure I could use the right tracks to control my pace 

The 5 mile Tempo I'm running on Friday (can't run today) I need to get within the 7.55 - 8.10 prescribed, so will have to sharpen up the pace control. I've got a Garmin too and don't know how I could run without it. 

After a weeks' skiing last week, my legs are really aching though, but stretching is good

Happy New Year all 

03/01/2013 at 13:30

Khanivore - no, I meant  a stretching routine that you do every time you run...most people stretch after their run.   My preference is to stretch before and after, but not for more than a couple of minutes.  The 20 mins may be a good time investment.

Your higher HR could also be a little stress induced as you will have your injury on your mind too, but I think probably mostly due to your cold.    If your RHR is still raised then it's due to your cold

bootsie - still a lovely time of year to get wed.  

Emmy - you can fly from Brussels to that practical?   Too expensive?

Sofaboy - the best of all runs is when the rest of the world thinks you're mad, but you're having a great time

S3200H - I don't like off road, but that doesn't sound too bad, I'll check the website, thanks.

Rattler - hope you enjoyed your holiday.

If the tempo is a bit fast for comfort go for 8.20 this time, then next week a couple of seconds faster and see how you go.  

03/01/2013 at 13:37

Shades ah ok yes - well i have decided i will stop for a couple of mins 20 mins in to my runs to stretch my hamstring. The 20 mins after my run has left me feeling great. I'm going to do it every day regardless of whether i run or not. Obviously on days that i am not running i will go for a brisk 5 min walk first... prob before bed. I realise now that doing this in the first place would have helped avoid injury. I also realise now that tendonitis is going to be a nightmare to get rid of as the tendon will be constantly aggrovated and receives very little blood flow. Oh well.

03/01/2013 at 14:54

thanks shades!

5.2 miles done today averaging 8:37 min mile and it felt  a struggle.  Its a tough enough course around the reigate 10km but still feeling sluggish! must be all those mince pies!

03/01/2013 at 15:04

bootsie where abouts are you? I am in Horley. I was wondering if you wanted to do some runs together at some point. 

Edited: 03/01/2013 at 15:24
03/01/2013 at 15:33
Hi all Shadies,

Thanks for the advise, Shades re long run. Going to see how I feel this weekend as 20 miles sounds a looooong way!

My 5 easy miles felt a bit tiring last night but think it was because I'm not used to running in the evening, plus I went a bit too fast. I was also way too hot - cant believe this weather!

I have never stretched before running but have started doing some for a couple of mins after my long runs. I felt fine after my 18 miler but think this was because I kept moving all afternoon (shopping) rather than collapsing on sofa which is what I usually do.

First day back at work today but could have been worse ...
03/01/2013 at 15:40

oh cool Khanivore! well i live in edenbridge and I work in reigate so milling around that area! its generally lunchtime runs in reigate and then weekend in edenbridge

03/01/2013 at 15:40

I do not like off road either Shades, hate looking at feet placement all the time.  

If you look at the route map on the web site the left hand side is tarmac all the way, the right hand side is good wide paths until about the last mile where it narrows a bit and there are a few rocks in the path but not a problem.  the only slight drawback for me is that road side has 2 gates but you can run over the cattle grid and the path side has about 4 gates that you have to go through.

03/01/2013 at 19:36

S3299H/ Shades - Ladybower also has some mud (through the wood), steps, grass and around the top end (if it's raining) the sandy path turns into a stream and there is a horrible very stoney (as in big, uneven fixed stones) path which is difficult to run on - ok the first time round, but next time you know what's coming . Rest is ok, and very pretty, but not as flat as we were led to believe (Peak District 'flat' being VERY different to southern 'flat' ). Not sure if I would do it again, think they might be doing a 70 miler as well this year.

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