Shades Marathon Training

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06/01/2013 at 17:06

Blimey - Shades at 300 marathons, VR doing 34 marathons last year, Slowkoala doing 18 miles at 8.30, Khanivore coming back from injury !!!!

It's all going on 

I stuck to the plan today and ran 14 miles at 9.50 pace - realy felt like I was deliberately going slower to try to manage my pace better, and will build up across the next few months. I found the tempo run quite tough this week, but will stick at it. The first quicker tempo mile was uphill and it meant I'd taken a lot out of my legs I think - better planning next week for a decent flat 5 mile tempo run I feel 

I've gotta say that without Shade's  plan and tracking this on my Garmin I'd be running completely blind, the plan really helps me to stay focused and on track.

Good work all


06/01/2013 at 18:27
Well done Rattler. I'm finding the tempo run the hardest of the week too and I always run it on the flat. But i think i found it worst this week as ran in the evening which i don't like. What Garmin do you use? I sent back my 410 as found it too complex & now can't decide between the 110 and 210.

Khanivore - 18 miles?!! That's a very speedy recovery for you! Hope you are still feeling great.

Can't believe how mild this weather is. Sooo glad I didn't fork out for gym membership for December or January.
Edited: 06/01/2013 at 18:28
06/01/2013 at 18:42
I had some soreness but I keep stretching and it seems to be gone again So sleepy!
06/01/2013 at 18:56

@Slowkoala - it's the Garmin 610 - i was lucky enough to get this for my Birthday in November and it's a Godsend - even use the macthed footpad to track my gym/treadmills runs with it when GPS isn't available.

I haven't really looked at the other Garmins to know how relatively complex the 610 might be, there are a lot of options for sure and its very configurable, but once its set up (and unusually I invested some time in reading the manual) its pretty straightforward really. 

I can track my pace easily and have it set to report pace every 0.5 mile and so I can adjust quickly. The display can be set to show just a timer, just a pace counter, or just distance, or all three at once - and works well as a watch too. There are some user guides on YouTube that can help with this too.

I'd recommend it -  a quick websearch shows that this sells for £199 or so and seems to have been reduced £100 recently. 


06/01/2013 at 20:04
Khani, to be honest for me it's exercise, food and booze. If any one of these goes in the wrong direction the weight goes on. Reducing the booze seems to have the most positive impact though, in that a) I'm more up for running and b) I'm saving the 200-300 cals per pint.
06/01/2013 at 20:13
It's not easy is it mate. Good luck with it and keep plugging away. Are you usin the myfitnesspal app?
07/01/2013 at 07:05

Slowkoala - well done on your long run.

Khanivore - I think you will get injured again, 18 miles is far too much coming back from injury and you've said there was some soreness afterwards.

Of course you can stop and stretch during a long run.

Rattler - that's good and exactly how your long run should feel especially in the early stages.   Find a flatter route for your tempo run, uphill would be very tough.

07/01/2013 at 07:51

Hello all, this is just a quick one before I write a 'proper' report later. I DID IT!!!! My first marathon double!... and get this:

Day 1: 5:23:48
Day 2: 5:23:49

Talk about consistency! I would have loved to have been 2 seconds faster yesterday though! I'm alive, a tad sore.... (my feet are the worst suprisingly) and am trying to work out some of the other niggles. I'm going to have a stretch and massage today before getting back to it tomorrow. 

07/01/2013 at 08:02
Wow Emmy, that's a brilliant achievement, you must feel so proud of yourself. And what a consistent pace. Can't believe you didn't slow down in the second one, I think I would have collapsed if I'd already done one the previous day! You must have great endurance. No signs of the injury? That's good if you just have a bit of soreness. Hope you aren't working today!

Rattler, thanks for watch advise. 610 sounds good but I think I'm going to opt for one with fewer bells and whistles this time as I struggled with the 410! Shame Apple don't make one, I bet that would be nice and simple
07/01/2013 at 08:12

Emmy - brilliant, great pacing.  Enjoy the recovery.

Slowkoala - I have a 305, very straightforward to use, it has a heart rate monitor but you don't have to use it.

Edited: 07/01/2013 at 08:12
07/01/2013 at 08:34

Emmy - that's fantastic!!  Well done!

Slowkoala - I also have the 305 and agree it's straightforward to use although it also has the flexibility that you can change the default display options if you want/need to.  Basically though, once it's found the satellites (in my experience this can take a minute or so) you just hit start/stop and you're off!  

If you can get hold of one, they're recommended and they're very popular.  I've just quickly checked Amazon though and they currently seem more expensive than the 405 which is a newer model.  If that is the case, I think the 405 is more or less the same as the 305 the main difference (to me) being that it uses a wireless ANT stick to connect the watch to the PC as opposed to a wired dock which the 305 uses.

07/01/2013 at 08:59

I have the Garmin 610. took me a while to get used to it but its a neat bit of kit.

Knani - You've been told off! At least you didn't get one of Shades 'stern looks' Lol!

Emmy - Fantastic! Its a big deal to get through a double, especially your first one. Well done Do not rush back though. Your body will need a rest!


07/01/2013 at 09:02

14 mile LSR yesterday ended at 12.5 with seriously achy feet. got home and checked out my shoes. seems i bought my new pair a little late, the old ones are knackered.

for run tracking i just use Endomondo on my smartphone. it lets me customise what is shown on the display from a huge range of options and i've got it set to give me lap pace and average pace every 0.5 miles. if i wanted to it would also give me target splits, follow specific routes and link via bluetooth to a HRM. all for £3.95.

07/01/2013 at 09:45

Another 305 user here, little bit big but don't really notice it. Display is easy to read & just set autolap every .5 mile to keep pace in check. Would def recommend.

Well done Emmy, back to back marathons with times like that can't be easy.

14m hillyish LSR done yesterday, half of it off road & managed 9:51 average. Quite hard to keep even pace off road so just make sure I'm not pushing to hard. 3 weeks of the plan completed now. Going well so far.

300 marathons is a massive achievement, my next marathon has a 3 in it as well but no zero's

07/01/2013 at 10:33

Fantastic Emmy well done.

Slowkoala depends what you want from the watch, the 110 has no set up will record your distance, pace and some do heart rate, the 210 has a few more options and also has the option to use indoors.  I have the 305 also fantastic watch, but probably only use half of the functions.    when i am running all i really want to see is my heart rate, pace and agv pace, i do enjoy looking through all the data on my pc when i get back though.

Khanivore, dare i say it is a bit silly to run 18 miles after being injured for 3 weeks, i know you did a coupkle of 5 milers first but at the time you posted that i felt you may be doing a bit to much to soon.   

07/01/2013 at 13:02

@Khani - I agree with S3200H. You've not been off the injury bench for long... take it easy.

Here's my race report from the Enigma Winter Double. I've kept it on my 4.30 thread to avoid spamming lots of other threads with the same story. I feel really great (apart from some soreness...)

07/01/2013 at 13:18

hiya hlil reps in reigate I do up the side of priory park.. short enough ones but think its still good!

shades, no marathon plans as yet.. keen to see how the training goes for me .. really can't handle another month long injury this year so just trying to enjoy injury free running and see where it takes me! Races I have lined up are...

kenley 10km - 27th jan

brighton half - 17th feb

Ballycotton 10 - 3rd March

Back to the trenches - 9th march

sussex living marathon weekend - 1st weekend in may

thats all she wrote!

07/01/2013 at 18:51
I did a slow and steady 4 miles on a flat route (Paignton-Preston and back twice, for those who know the area) after work. My achilles felt fine, if a little tight for the first mile or so.

I'll continue to stretch it out regularly and if it's okay I was planning on doing 5ish on each of Wednesday and Friday, and if still okay maybe 8-10 on Sunday (all slow and steady, on a flat route). How does that sound?

If I wake up tomorrow and I'm hobbling around I'll review....
07/01/2013 at 19:41
Thanks for all the watch advise (again!), I'll get there in the end!

Seems like the 305 is the most popular but difficult to get one new nowadays. Found a 210 with HRM for ??150 so have ordered that. It seems similar to the 110 but has current pace option and you can program intervals (not that I do these but good to have things you can grow into). Good review on Rainmaker so will give it a go...

Sofaboy, I use my phone too but was worried that the battery wouldn't last a marathon so wanted to try another option.

Bootsie, I'm doing Brighton HM too, staying with a friend who lives there who is doing it too.

Emmy, loved the race report and great pics too.
07/01/2013 at 20:03

I've not really looked at the Heart Rate Monitors for the Garmin - are these worthwhile?

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