Shades Marathon Training

58,761 to 58,780 of 66,229 messages
21/01/2013 at 06:52

Finally some snow, not a lot but enough to give a ligt coating

21/01/2013 at 07:14
Louey wrote (see)


Shades - I may need to change my times in a few weeks but for the moment I think I will stick with them.  If I can do the 16 mile LSR in a few weeks in non-snowy conditions, that will give me an idea of whether I need to up the pace a bit in the long runs. I've got a half in mid-feb and a 20-miler race in mid March organised but nothing before then, and with the weather being as it is, it would probably be cancelled anyway. 

How do you work out what your marathon pace should be? I understand why you do the LSR at a slower rate, but then all the advice is not to run the marathon at a pace you've never run before. But I will never have run a really long distance at marathon pace. Am I missing something? 

Louey - it's how you do in your races that will decide your marathon pace and your training paces.   If this weather clears you could do a 10 mile time trial, run it as you would a race, on fresh legs and as fast as you can but maintaining a consistant pace throughout (as far as possible) and we can use that time to recalculate your training paces.    This would also give a target half marathon pace too.

Don't expect to do any long runs at marathon pace, these forums are littered with runners that ran their long runs at marathon pace and on race day crashed and burned.

If you were going to climb Everest you wouldn't do it the week before just to see if you could do it!


Well done to those of you that did your runs on the treadmill.  I didn't set foot outside the front door.

Lovely run this morning, dry and cold, but no ice and the wind has dropped to a breeze which is OK


21/01/2013 at 09:54

Half Marathon got cancelled yesterday, so did a 16m run instead in the snow & mud. Tried to keep it as much offroad as possible & really enjoyed it although some bits were tough going.

Struggle to do 10mins on a treadmill, just get bored.

Keith - Hmm online gaming, 4am before you know it!!

Good to hear everyone is getting out.

21/01/2013 at 13:26

Not a running question, but can anyone decipher this which is a facebook status update from a twenty-something friend of mine?  I think he had a good weekend, but I'm not entirely sure   

Just a few observations from The Bugged Out Weekender 2013:
Pool party would be much better if they served alcohol
It's colder than 2012
The sports bar should really stay open until the football finishes.
MC's are totally ****, no exeptions.
Chemical brothers DJ set was better than their own tunes.
Butlins don't give a **** about blocked toilets nor do they like you using the balcony in "adverse weather conditions"
Girls shorts are shorter but waistlines are much higher?
It's almost impossible to do the Melbourne shuffle on a beer soaked carpet.
I saw at least 1 bouncer havin it!
Steak pie from The Beachcomber is the best I've ever had!

Van Gogh's booth is well worth £3

Everyone has a "getting into the pool" dance
Papa Johns ain't got **** on Dominos
There is always 1 crazy Chinese guy givin it full beans.
1 bottle of Jaiger was never going to be enough.
Andy Weatherall's beard is outstanding!
Amazing weekend! See you next you sexy beast....

21/01/2013 at 13:29


21/01/2013 at 14:28



21/01/2013 at 22:09
Hi hope you are all well. I've stayed away as reding your reports makes me want to run. I have not run for 1.5 weeks now and the slight stiffness in my left leg persists. My back seems fine.

Shades should I take another week off? I have run 1 week in the last 5 so if you think I should take another week out I will.
22/01/2013 at 07:13

Khanivore - good to hear your back is better.   Do your legs feel better?   And the remaining niggle in your leeft leg, has that improved?

Why not try a gentle 3 or 4 miler followed by a good stretching session and see how you get on.


We have had quite a lot of rain during the night, thought it might have turned to ice as it was only 1 degree when I drove home at 7pm last night but it appears to have warmed up a bit.   So had a decent run with no ice and it did feel a little warmer

22/01/2013 at 07:22
Shades everything is a little better but that side of calf and behind the knee niggle is still there. It's is not hurting all the time but it still is a little stuff when I get up from my desk. Should I hold off for another week?
22/01/2013 at 07:24
In fact the stiffness / pain is there when I stretch too.
22/01/2013 at 08:19

Khanivore - maybe a couple more days rest, especially as we have this bitterly cold weather, which won't do your muscles any good.   

I couldn't run at all in cold weather when recovering from my hanstring origin injury and even now I'm cautious about very cold weather.

22/01/2013 at 10:16

khanivore you can only benefit from resting up at the moment

I might be having a slow week myself.  Didn't sleep last night as throat is quite sore.  Not a normal sore throat, just feels very scratchy if that makes sense and very very tired so maybe another day off today.  10km on sunday so keen to do well at that

22/01/2013 at 10:27

Good 23k in snow Sunday, really enjoyed it but took me 2.28  and was wiped out afterwards. Well done to everyone who completed long treadmill sessions - must be a good exercise in self discipline. I know I would give up!

22/01/2013 at 13:10

mamafox - a much more intensive workout running in the snow.

bootsie - sounds like you're getting a cold/virus.

KingKenny - sorry to hear your race was cancelled too.

22/01/2013 at 14:35

ya thought that too shades.. will rest today and see how i feel tomorrow

22/01/2013 at 18:14
Khanivore, glad the back is on the mend but annoying that your legs are still stiff. Agree with Shades though that you need to be even more careful in these conditions. I feel my legs getting tight and stiff just from doing the school run in the cold. Tread mill again tonight.
23/01/2013 at 07:11

Can't wait for the weekend when the weather is going to be a balmy 8-10 degrees

I'm in the office today on my own, my boss is in Dubai and my colleague is snowed in.   No snow here but she lives over the border in Somerset

Nice run, no ice, cold east wind though.   Police car stopped to let me cross the road which then caused all the traffic to slow down and behave in a very gentle and polite manner..LOL

23/01/2013 at 08:45

feeling much better, rested up completely last night with pizza and a movie! going to go to the gym this evening for a gentle run on the dreaded treddie!

police doing a good job shades!!

23/01/2013 at 09:33

Shades - is that the same supportive and understanding colleague who is flexible regarding your marathon commitments..? If so what a SHAME she is snowed in

LOL re the police!

23/01/2013 at 09:39

I'm umming and ahhing about upping my schedule from 4 to 5 times a week, maybe not all weeks but on some weeks where I feel like it.  The reason is that 4 times a week kind of feels a bit too easy (although I'm only doing about 30-35 miles a week at the moment), but I'm wondering if 5 times a week will then take me into feeling too tired particularly when I get into the higher mileage on Shade's plan.  Any thoughts?

Edited: 23/01/2013 at 09:48
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums