Shades Marathon Training

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08/02/2013 at 16:02

go keith!!

08/02/2013 at 16:08
Congratulations Keith, brilliant running. Hot cross buns good choice. Best of luck!
08/02/2013 at 16:18
Brilliant Keith! Good luck for tomorrow.
08/02/2013 at 17:30

Having had to resort to looking at my race lists to check as although i am sure i wrote the double, triple quad times somewhere i cant find it.

Last year the double took me 9:26 roughlty this year it only took me a little under 8:49. I have 6 hours to beat my triple time and a around 11.5 for the quad.

08/02/2013 at 18:43

Well done Keith!
I couldn't face that lake again!
Good luck for the weekend.

I'm staying local this weekend at off to do Endurance Life South Devon Coastal marathon tomorrow. I did this in 2010 and said never again! Oh well

08/02/2013 at 20:01
Well done Keith!! Good luck for the other two days

@Shades - I love your list! It looks like I might need to do more Irish marathons!

Just got back from a long day in Frankfurt and my head is banging so I'm going to go to bed and have an early night!

Hope that everyone is ok
08/02/2013 at 20:20

Well done Keith!

I've just done a slow and steady 5 miler, in preparation for the Exeter half on Sunday.

VR - that Endurance Life event is supposed to be really tough isn't it?! Good luck!

09/02/2013 at 01:11

I've been really good this week. I am only running every other day as instructed. I was so tempted to run today even though I ran yesterday. I forced myself not to though. Is 3 runs a week enough? 

09/02/2013 at 06:46

Iain - it's not easy to run in your natural style when having a gait analysis unless they let you run for an hour or so....hardly practical, so it's common for the gait analysis results to be flawed.

bootsie - there's no magic cure a physio can do for a knee injury such as yours that wouldn't involve a bit of rest.   Why not postpone the appointment for a week, see how you are then.   You could talk to the sales person in your running shop maybe you need a shoe with a little support, or more forefoot cushioning.   You've had knee problems before haven't you?

Big G - Thanks for the info on the shoes, I'll have a look there.

and North Dorset is my favourite UK marathon

Keith - well done, another good day (except for the food).

No, didn't include L**** as wasn't asked to put the my 10 least favourite marathons

VR - oh no, I hope you have a better day this time at that race.   At least it's local.

Emmy - yes, you'll have to get over to Ireland.   I'm hoping to be able to add Clonakilty to that list after next weekend

Khanivore - please be patient.   Last week you weren't running at all.

How's your leg now?  Your back? Cough 100% gone?


Rest day for me today. Apart from the shopping, housework and I have a fair bit of paperwork to do too


09/02/2013 at 07:59

Any tips on running an event which is 3 laps of a route?  I was thinking it would be of help to me as I'd have a good indication of what the course was (including things like wind conditions) each time around.  Plus I was thinking that after each 1/3 I'd have a good idea of if I was on target (this is less important as I'll have my Garmin anyway)  However, I've read that some people suffer with boredom on these courses and maybe not do as well as they'd hoped?

The Exeter half looks like it is basically 3 laps so I thought I'd ask the question.  I guess it's about trying to keep focused on your pace (if looking for a PB, which I am), but anything else?

In other news, I slipped off the bottom stair in my house last night, and tweaked my shoulder.  I wasn't drunk, honest!  I did some stretching and massage, and it seems 100% fine this morning but I was concerned for a few minutes.  It goes to show that I (being a finely tuned performance machine ), am pretty finally balanced.

Off topic, but I'm hovering over the "Submit" button to buy a couple of tickets for the Premier League Darts which is in Exeter on 28th Feb.  I used to love watching darts as a kid, and caught the opening games on TV this week.... It does get a bit raucaus at these events, and the fact it's sponsored by a crisp company and a money lending company doesn't bode well, but I'm thinking about it   

Another guilty secret of mine is that I love poker.  Not playing, but watching it on TV!  I record all the poker shows on TV.  For me I love the personalities, the fact that over time it is basically a maths game...and obviously winning $10m at the World Series of Poker would be pretty good!  I love the lingo as well...."He's flopped the nuts" = he's got the best possible hand on the flop.  "Pocket rockets", or American Airlines = pocket Aces, "Cowboys" = pocket Kings, "The Ladies" = pocket queens, "The snowmen" = pocket eights, "Anna Kournikova" = Ace King (I.E., it looks nice, but doesn't play very well), etc etc.  In the same way that a lot of people follow football very closely, my game is poker.  I am going to say it's a sport because it does get televised on the sports channels  My wife thinks I'm absolutely nuts, and looks at me like I'm going mad.

Shades - speaking of my wife thinking I'm going mad, after reading your Noddy's guide I bought some teacakes, microwaved them and had them without any spread yesterday.  I think she nearly dialed 999 for me, but I just blamed you.  I hope you don't mind

09/02/2013 at 08:56

Haha big-g that's funny re the teacakes Made me Lol

Shades - I am going to listen to you 100% Definitely being patient. Cough is gone although chest still feels a teeny bit tickly. Back is pain free. Leg is more complicated. That muscle pain/strain on the side of the calf is gone. The hamstring tendonitis is there but at a manageable level i.e. i stretch it regularly and it's not causing me SERIOUS discomfort but i know it's there. The soreness is on the knobly bits at the top / sides of the lower leg where the hamstrings attach. 


09/02/2013 at 10:48
Seems everyone is getting themselves sorted out training wise, some injury issues being managed well. Some dietary questions too!! I've avoided the trifle as well!

Well done to Keith, sounds hard! Good luck VR, Khani- take it steady mate. BigG- not drunk.? Yeh right! GWS

I've managed to squeeze 4 runs in this week with some creativity around run times and distances, gets tricky with work, family, etc,

Rest day today - off to the Natural History Museum with the family today, my 5 yr old loves dinosaurs, so should scare him senseless;) a nice day with my Wife and kids so looking forward to it.

LSR tomorrow! Going to be chilly and snowy? Bbbbbbbbbbbbrrrrrrrrrrrrr
09/02/2013 at 11:44

Rattler - I heard they set up a room with all of the most significant exhibits at the natural history museum! Might be worth checking out. You might also want to check out the basement of the science museum round the corner. There is a great softplay area and a fantastic water play thing. There is also something called the bubble show which you should go to - all free (well they like a donation).

09/02/2013 at 12:09

Big G - LOL from me too re the teacakes!  Did you enjoy them?   Try hot cross buns, yummy warmed in the microwave.

Re the laps, I've done a couple of 3 lap marathons and it's hard.   Shouldn't be so bad for a half and as it's flat you can just focus on keeping your pace steady.  Try and run an evenly paced race if you can.

Khanivore - that's good news about the muscle on your lower leg.   Re your hamstring, all you can do is stretch regularly, maybe a little  gentle massage (always towards your heart).

If you feel OK a gentle 10 miles tomorrow?

Rattler - I saw the headlines on the paper re snow and I though it was related to the USA!   We have rain, then showers but about 9 degrees forecast for tomorrow so shouldn't be too bad for my long run.

Enjoy your day out today.

Back to the paperwork

09/02/2013 at 16:33

4:40 dead today and it snowed for a few hours this morning despite met office saying 20% chance of anything all day bar some rain in the morning

Allday brekkie to refuel on today, apparently several of them had read its a good post marathon recovery meal. Personally i think they have been reading a blog from one of us Not mine i hasten to add.

09/02/2013 at 17:56
That's impressive running Keith

I love poker as well and used to play a fair bit, and watched a few times

15 this morning, felt good for 14.5 and then something in my lower right calf/or high on the Achilles started hurting, eased up for last .5 .Hurts a little if I keep feet flat on the floor then lean forward. I'll see how it feels over the next couple of days and go from there.

Doing snowdon this year, everyone says its really good.

New trainers on my list as well, not sure what to try.
09/02/2013 at 20:35
Had to go out on my own for 20 miles this afternoon as I was on a course today. It was hard! I did 5 1/2 loops from home which include a mile of gentle up and the sand down. Overall pace of 9:23 but feel done now. Hoping its just because I've pushed myself hard this week with hill reps, MWLR (which had 9 miles at slightly faster than MP) and then 16 x 300 m reps.

Half marathon next weekend. Any tips on how to pace it? Do I just run fast and hope for the best?
10/02/2013 at 07:28

Keith - well done.   All day brekkie is a good recovery meal as masses of protein but not good if you've got to run again, won't leave enough room for carb top up.

KingKenny - you've tweaked your soleus or calf, take it easy for a day or so with gentle calf stretches and no fast running until it's gone.

Are you doing the Snowdon race in July or do you mean Snowdonia marathon in October?   Superb marathon, have never done the July race.

Clag - well done on the loops, that's a tough week's training.

Re your half marathon, if you feel fit and well, race it.  You're in good shape.

We have very heavy rain here, don't envy VR doing that off road marathon not too far from here......your best trail shoes I think for today.   But it's milder.

Edited: 10/02/2013 at 07:30
10/02/2013 at 07:50

Rain not snow today for us, so better add extra lube/bodyglide then

Shades- Carbs is the hot cross buns later on when i am back in my room. Today it shall be large roast lunch.

10/02/2013 at 07:58

Keith - have a good run.   Better make that more than one hot cross bun and you'll have earned that roast lunch

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