Shades Marathon Training

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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


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.

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?
06/01/2013 at 09:07

Big G - a gentle short run (no hills) might be a good idea to test it.   It  will probably be the following day that you'll know if there's been any after effects.

Probably not worth renewing your gym membership if you know you won't use it.

06/01/2013 at 09:34
Thanks Shades. I'll go to the gym today and do some cycling/x-training and then do a slow, flat 4-miler tomorrow and see how I am.

The reason I was reconsidering renewing the membership is I'm wary of the dreaded weight gain.... I'm currently stable, but if I don't do much exercise I know I'll have to go onto rations soon
06/01/2013 at 11:48
Hi all Shadies,

Nice and flat 16 miles for me today. Stuck at 8.30 pace throughout and felt quite comfortable. Met my family for breakfast in a park cafe so have refuelled well!

Hope everyone else has has good runs today.
06/01/2013 at 13:27

Fastkoala - i dream of the day when i can run 8:30 min/mile for 16 miles! Well done  

Shades - oops. I read your post after my run. I felt great. No niggles no pains. I kept my feet light on the ground and focussed on keeping my lower legs extremely relaxed. I ended up running 18 miles at 10 min/mile - came home and just had a good old stretch. Now time for a shower and some food!

06/01/2013 at 13:29

ps shades - i stopped for 1 or 2 mins every 5 miles to stretch my hamstring. Is it ok to do this or does that ruin my long run training effect?

06/01/2013 at 15:54
Big_G in my experience weight gain is more to do with what you eat than how much exercise you do. I no longer see being sensible about what I eat, how much I eat and when I eat it as rations. I just see it as a way of life.
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