Shades Marathon Training

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10/01/2013 at 19:30

Well I've got an 8 mile easy planned for Friday and a 14 mile LSR for Sunday,  running in the cold is OK (ish) as long as you're prepared for it, which I wasn't yesterday - hence the increased pace 

Trouble is I sweat a lot and I need to dress for mid-run body temps (which are high) but this makes the start pretty chilly 

It's all a test 

10/01/2013 at 19:42
Bootsie, I usually do a club training session the day before my long run. It is usually fairly relaxed but I did avoid it last week as was a timed 10k and I knew that I would be tempted to race it.

Planning on doing a slow 20 miler this Sunday which I'm looking forward to in a way but keep hearing it's going to be minus 14 and maybe even snow, eek!
10/01/2013 at 19:59

Haha Rattler your LSR is going to be at record breaking pace if the weatherman is to be believed

I did a 5 mile easy run today. It was immediately preceeded by an hour on the turbo trainer though. I made the foolish mistake of not eating after breakfast at 8am so by the time I went out to the garage to get on the turbo at 4pm I was quite hungry. I didn't mean to miss lunch. It just happened and I knew that if I did not get out to the garage I would miss the session altogether.

All I could think about by the time I was out on the run was food. Weetabix to be precise. I fantasised about Weetabix for the entire run. I don't even particularly like Weetabix. I think they popped in to my head because that is what I fed the twins at breakfast.

When I got home there was a pot of very very cheesy pasta on the hob (left overs from the kids dinner). I wolfed a bowl of that down, drank two glasses of apple juice, 3 glasses of water, 1 digestive biscuit, 2 shortbread biscuits and 2 cadburys roses chocolates in about 5 mins flat. I felt a bit sick during my stretch  

Lesson learned - AGAIN. I wrote it up at my blog

Edited: 10/01/2013 at 20:01
10/01/2013 at 21:21

Did a 5.5 tempo run tonight and decided to drop the tempo pace down a bit.

Splits were 8:06, 8:01, 7:57, 8:00  with a mile warmup and .5 mile cool down either end.

Found that pace a lot easier than 7:40-7:45, so that's why I did 4 miles rather than the usual 3. But felt a lot fresher after and could have done another mile easily at that pace.

Really not sure what pace to run the tempos at!

Khanivore - I too demolish whatever I can see in the kitchen in the hour or so after a long run, nothing is safe!

Cold is ok, long slow runs you never seem to quite get warmed up though.

10/01/2013 at 22:04

Shades - Whats Blackpool like for PB potential? Pretty sure i'll have to skip Windermere this year in favour of one of them run and obstacle things down town as its the same day.

11/01/2013 at 07:22

Nykie - if you want to do the club session then do it in place of your tempo run.   But if you want to do an easy run instead of the club session then go ahead.

Rattler - I thought you'd be used to the cold after your ski trip

bootsie - it's up to you, but the day before a long run is a good time to take a rest day.

Khanivore - LOL at scoffing all that food, but you let yourself get too hungry.  

KingKenny - that's a good tempo run, stick to those paces you did last night and maybe in a couple of weeks just knock a couple of secs off each mile and you'll probably be fine.

Slowkoala - don't think it's this weekend for the -14 is it?

Keith - good flat fast course, BUT liable to strong winds off the sea, being where it is.   The only time I ran it the headwind was fierce and we had to run into it for over 10 miles.  So if conditions are good you'll be fine.

Frosty this morning for my run

Went to my first and last BOKWA class last night, hated it, there's no fitness benefit from it, suitable for anyone who never exercises, and boring as hell.   The girl that takes the class is amazing though, no reflection on her, except the acoustics from her head mike were terrible.

11/01/2013 at 08:18

Just looked up BOKWA on youtube. Looks like some kind of weird line dancing class more than exercise  

11/01/2013 at 08:21

Khanivore - you're just about right with your description of BOKWA.   But it is supposed to be an energetic work out, but it's not.   Anyway it was worth a try, only wasted an hour's sleep.

11/01/2013 at 08:29

I felt an idiot at BOKWA, until I turned round and there were about 30 other idiots!
never again.


11/01/2013 at 08:33
@Shades. Have you tried running in ski boots
11/01/2013 at 08:34

My upper right leg is sore at the back just above the knee. It seems to be the bottom of the biceps femoris muscle according to this picture: - Did some more reading and basically this is hamstring strain.

It's not a tendon thing like the left leg - this is definitely in a muscle. Good thing i have a 2 day break in running now. If it is still like this on Sunday I assume I should skip my long run and do it when the soreness is gone? I do have a sports massage booked for Monday so maybe that will help. 

I'm going to go for a swim today and not use my legs.

Edited: 11/01/2013 at 08:37
11/01/2013 at 08:49

How sore is it Khanivore? if its not too bad you could foam roll it after sitting on a hot water bottle. Ice it for 10 mins then heat and roll some more.
Seems to work for me. 

11/01/2013 at 08:52

Ohh thanks VR - it's not that sore really. I know it's there but it is not causing me to limp or anything. I have this foam roller  - it is very wide in diameter, 12 inches perhaps? Could I use this or do i need a thinner one? What is the best way to foam roller it? I would like to try what you are suggesting. Btw - i think I did this from swimming too hard in that class without warming up rather than from running.

11/01/2013 at 08:58

as snow is forecast for tomorrow, going to try and do my long run tonight.. its only about 10-12 miles but long for me!

11/01/2013 at 08:58

You should still be able to roll on the one you've got. 

11/01/2013 at 09:03

Cool - that's the one i was following I am doing that one now - the hot and cold bit takes a bit of organising so that will have to wait till tonight. Thanks for the tip.

Bootsie - snow? ARGH! You know what - I might just get one months membership at the gym and run on the treadmill. I have not run on a treadmill even once since I started training in May. I know they have to be set at 2% incline to simulate road conditions. They seem so boring though.

11/01/2013 at 09:58

Regarding feeling a bit of an idiot at a class I have a story.....

A few years ago, my wife was a regular aerobic class member.  However, she wanted to start using the gym but was nervous about joining the gym and using the equipment.

I (stupidly?) said that I would do an aerobics class with her first, if she would then come to the gym with me for me to show her the ropes.

Now, I am a 6ft 3in chap with no coordination although was of reasonable fitness at the time.  There was a class of about 30 people, and all the rest of the class were of the female of the species.  The class I went to involved a gym ball.  Let's just say I got a really good session in, but mainly because I spent most of the hour chasing the ball around the room  

At least my wife kept up her end of the bargain and went to the gym to use the equipment, which she still enjoys and attends regularly.  I'm trying to get her into running on the road, but she isn't playing ball on that one.  She has done a few half marathons and enjoyed them but says she doesn't enjoy training on the road.  She did come out with me for a trot on Xmas day though which was nice

11/01/2013 at 10:16

Thanks Shades, I'll do that and see where I am in a few weeks.

5 Easy tonight & then due to family commitments an early 12 miler in the morning, going to be a cold one!, no snow forecast for where I am so hopefully no surprises when I wake up.

I've just started using a foam roller, just a cheapish blue one. Seems to work so may invest in one of the more aggressive ones with knobbly bits on, are they much better ?  It's remembering to do it is the hard part, usually try stretch then foam roller straight after a run but not everytime.


11/01/2013 at 10:38

4.5 mile tempo. went off a bit quickly and lost the last 0.5.

thinking about one of these roller thingies as i tend to have quite sore calfs after a long or fast run. are they good?

11/01/2013 at 10:52
Shades, I think my friend may have got the wrong weekend re temperatures, it's only as low as 3 on Sunday so not too bad, but I just hope no snow.

5 mile tempo this morning, including a mile warm up and a mile warm down. Managed 7:17 on the tempo bit which is slower than my 10k and 5 mile pace but didn't feel I could go much harder.

Have a foam roller but don't use much. Always feels as though it is doing me good but never entirely sure. My OH has just bought one of those wobble boards which are fun to use as he is having physio for achilles problem
(football injury).
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