Shades Marathon Training

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04/01/2013 at 13:52
SHADES wrote (see)

Emmy - good luck for the weekend.   11 min/mile for both days might be pushing it as that would give you 2 x 4.48 marathons.

VR - goody re IOM entry, am negotiating time off work....actually I will just be taking the time off work irrespective of my colleague who wants the time off but isn't going anywhere for her hols.   My 300th marathon takes priority IMHO...LOL

Hi Shades - What would you recommend?

I completely agree - your 300th marathon takes priority!

04/01/2013 at 14:04

Thanks Shades.

Half Marathon last March 1:49, did a Marathon in October but that was 4:42, didn't train properly for it and suffered last 7/8 miles...went through halfway in around 2:05 & feeling good at that point.

Have a Half coming up in 2 weeks time so maybe get a better idea from that. I may also do a few parkruns to get a better idea for paces. Is it advisable to 'race' the half ? I'm down for a 16m LSR that weekend.

Looking to go sub 4 in London. 9 min/miles feels comfortable, but not for 26 of them just yet!

Run the tempo around 7:45 pace ,which I don't think I could hold for 10k, but for 3miles feels hard but ok, I could go quicker in a 5k race. So guessing my current race paces would be around -

5k pace - ~7:20-7:30

10k pace - ~ 7:50-8:10

Half pace - ~ 8:15-8:30

This is my tempo run last night that I tagged an extra half mile onto-

http://connect.garmin.com/activity/257741192

Edited: 04/01/2013 at 14:06
04/01/2013 at 14:28

Bootsie what pace do you run your long runs at?

04/01/2013 at 15:26

between 9:20-10:40i think!

04/01/2013 at 15:37

That sounds perfect - i did 10 min/mile or just under for my 18 mile run! This week is a slowly ramping up week for me but it is going really well. I hope to do be fully back on the plan from next week (although I have modified it a bit to plan for two 1/2 marathons i will run).

04/01/2013 at 16:15
Shades, easy weekend sounded like good plan but my running club are doing a timed 10k tomorrow. Hmmm, I know if do that, I will not be able to go easy and may end up tired for longish run on Sunday. Or could miss the 10k and cut back to 14 or 15 on Sunday. Have had relaxing day today (well as relaxing as it can be with 5 boys in the house) so may be OK if have early night.

Khanivore, great that you are getting back on track.

Shades, your 300th marathon should definitely take priority over everything else
04/01/2013 at 18:28

Just looked and all my long runs last year were in the 9:15 to 9:40 pace band with distances varying between 12.5 upto 18 miles.

05/01/2013 at 05:46

Hi everyone, enjoying reading your goals for this year, putting mine up too as need some serious motivation at the moment!

Last year semi 1.49; marathon 4.10 and 11k 54m

This year I am aiming for semi 1.45; marathon 4 (but would love 3.50) and a 10k in 47m. Def want to run marathon evenly without horrible panicking staggering about bit which happened in 2012!

Need to decide on races to enter to focus my training and stick to plan as am drifting back to running when I can for as long as I can depending on time available. Also find pacing difficult as can't seem to run slowly nor sustain an accelerated pace for too long either

Shades - 300 marathons!! That is an amazing achievement.. will be interesting to see what your colleague comes up with to justify why she needs the time off work more than you!

 

 

05/01/2013 at 06:26

Morning

Long run day today and I don't feel like it! 
My target for this month is 150 miles but hoping for 200.

The amount of marathons I did last year was 34,. highest ever. The sub 4 didn't happen but then I didn't train for it.
So for this year I need to focus!

Mowser - Hows the foot? 

05/01/2013 at 07:34

KingKenny - yes, race the half and we'll use that for your training paces as it will be a good benchmark at this stage of your training.

Emmy - sorry I didn't get back on here yesterday, 11.10 to 11.20 perhaps

Slowkoala - why not do the timed 10k and rest tomorrow or do a short easy run, you've done a lot lately.

mamafox - you need to enter a race, that will give you the goal to work towards your target times.    You are capable of achieving all those race times this year

I think my work colleague resents all my travelling/socialising for races.   When she's on holiday I do quite a lot of her work but when I'm on holiday she doesn't do any of my work so she has no reason to object.

VR - have a good run.    I'm just back from a very pleasant 7 miles, great weather again.   Need to run a bit longer tomorrow.  

05/01/2013 at 09:46
Shades what does your off season base training plan look like out of interest?
05/01/2013 at 11:25
Morning all,

VR - 34 marathons last year, wow! Sounds like you have spent too much time with Shades. How many are you aiming to do in 2013?

Shades, I don't see why your colleague should be bothered about your time off for races, do you have the same amount of annual leave as her?

Decided to have a lie in this morning rather than do the timed 10k. Did feel a bit sad when I dropped my son at football as I saw the runners coming back but think it was the right decision as I don't want to miss doing a longish run tomorrow. Already feel refreshed, Will take it slow and enjoy it which is much easier in this mild, dry weather. Party this afternoon but will stick to soft drinks I think.

Emmy - can't wait to hear how you have done in your marathon today, part 1.
05/01/2013 at 11:36
Shades - I ran 5m on Tues, 5m Thurs, and 5m on Friday. I was only going to run 10m on Sunday before I get fully back on to the plan. However I feel great. I do have a 8-10bpm increase during the runs but it is not having any noticeable impact. Do you think it would be ok to upgrade my Sunday run to 15 miles or should I stick to some lower number? I have been off running for 3 weeks before this week.

Emmy can't wait to read your report. You are mad and brave at the same time - definitely more mad though.

VR 34 marathons??? I had to check that there are in fact still only 12 months in a year. How on earth did you do that

Fastkoala I am forcing myself to rest today too. Coming back from time off from running I'm so keen to run again but it's for the best so I can be fresh for the longer run tomorrow. So hard to 'do the right thing'.
05/01/2013 at 12:24

Fastkoala - You made the right desicion. Last week I did a 10k race then a long run the next day and my legs were dead!
I won't be doing that many marathons this year! Trying not to enter too many!

Khanivore - I think 15 miles would be ok and you could always cut it short if you get really tired. I was number chasing the marathons to get to 100 so I put in a few doubles and a quad last Feb plus alot of weekends away  If you really want something you will always find a way.

16 miles today and a massive lunch! I could go to sleep now.  

05/01/2013 at 13:14

Hihi. Can u email this great program to me?? thx.
emmylee.my@gmail.com

I am training for my first marathon. Ran a Half marathon at 2:30,few months back.

 However, I have problems to run my training more than 20k without the gel (that i hate)...Do you have suggestion to replace the gel? I appreciate if you can advise what to take during the run. (p/s:I usually do not eat before I run.) 

 

05/01/2013 at 13:44
Thanks VR, I know it was the right decision as I wouldn't be able to run it easy if everyone else was racing. I would find it harder missing a long run as it's on the schedule and I am really enjoying ticking those runs off when complete

Emmy Lee, have you tried using jelly babies on long runs. I have taken them on runs up to 16 miles and they are much easier to take than gels. I also always run on an empty stomach.
05/01/2013 at 16:29

just over 11.22 miles done this morning in just under 1:50.. happy enough with that! body was def tired though.  Did hill reps last night in the gym on the treddie.. getting the legs used to doing 3 days on the trot!

05/01/2013 at 20:19
Bootsie what do you do for hill reps on the road in reigate?
06/01/2013 at 07:50

Slowkoala - I'm glad the rest has made you feel refreshed, have a good run today.

My colleague might want that fortnight off in August where I want 2 days in the middle of the same fortnight.

Khanivore - just doing what mileage I can, but I've had a couple of niggles so mileage hasn't been significant.

If you're running pain free then yes, do 10 miles this weekend.   If you still have a little discomfort (but much less than before) then just 5 miles.    If you go straight back onto the plan without your injury healing you will be back on the injury bench and probably for a lot longer this time.

VR - well done on the 16 miles you earned your lunch

Emmy Lee - will email you the plans.   Sweets or dried fruit, maybe an energy bar.   I would suggest for your long runs you eat breakfast, you will certainly need to on race day so you need to used to eating before you run.   Breakfast tops up your glycogen stores.   Start getting used to it by just eating something small and over the weeks gradually increase the amount.

bootsie - well done, have you a marathon planned this year?

06/01/2013 at 09:01
I've joined the injury bench with a slight achilles issue so have eased off this week and have been going to the gym instead (yawn!!). It feels ok (not 100%, but it's not painful as such ...more of a very slight discomfort) when walking around but when I lightly squeeze it there is some pain. The pain/discomfort has been reducing over the 6 days I've taken off. I'd say on a scale of 1-10 the pain when I squeeze it is only a 2, but I am wary of achilles injuries.

Annoyingly, I felt it go when I was out for a long walk in the new year and not when running although I appreciate it still could be running induced. I do have a dilemma as my gym membership runs out on the 8th Jan and I was planning on not renewing it.

I'm thinking I'll go for a slow trot on the treadmill tomorrow and see how it is and then make my mind up about the membership. Or should I wait until the pain has completely gone before attempting even a slow trot?
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