Shades Marathon Training

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11/02/2013 at 10:09

VR - yes, it was a great run by him.  Because of the nature of the course I saw him three times and it was great to see him in action.  I spoke briefly to him afterwards (I was a dripping mess...he was showered and changed already) and he was hoping to break the MV40 records for all the distances this year as he has all the Senior records already.  I don't know if he managed it yesterday, with the mix up with the distances.

Yes, my next event is Bideford Half at the start of March.  Have you done that one?  It's billed as another flat course but when I looked on Garmin Connect, it didn't look particularly flat.  I have a bet with myself; if I don't go off too quickly at that event, I'll treat myself to a large mixed grill and a pint or three afterwards....

11/02/2013 at 10:12
KingKenny wrote (see)

So quadzilla, you go round & round a lake 7 odd times then repeat for 4 days ? ,I'd be mentally & physically wrecked after a day of that let alone 4. Very good consistent times as well, very impressive. Last thing I've wanted to do the day after a marathon is run another.

It's actually not as bad as you think. The laps become predictable and you know what to expect and what areas are 'difficult' etc. We name parts of the course: goose poo path, dead heron way, pee corner. I hated the lake the first 2 times I ran it... but then on the weekend of the double - it turned around.

11/02/2013 at 13:11

physio at 4:30, knee feeling better from resting.. fingers crossed he is happy enough wtih me!


quadzilla sounds brutal

11/02/2013 at 13:21
Big G - I did Bideford half in 2011. It's my PB course. 1.47.23. Not sure if I could do that again. You are right, it's not completely flat!
11/02/2013 at 13:26
Good luck with the physio Bootsie.
The Quadzilla is not that bad. It's all in the head!
11/02/2013 at 13:33

Big G - Bideford is a good PB course, I think all local runners have done a PB there.   A course doesn't need to be pancake flat to be a PB course.

Trying to sort out your training paces, McMillan doesn't want to play anymore and I'm not happy with the calculations which have been changed to a lot faster.

So training paces as follows:-

Easy  9:30 to 10:00
Long 9:30 to 10:30
Tempo 7:45 to 8:00
Marathon pace 8:21

What do you think of those?

I need to trial the calculator I'm using with a few more guinea pigs to see if it's consistant with my training principles

11/02/2013 at 14:05
Shades - thanks a lot. I think the Easy, Long and Tempo look about right for me and I know I need to slow down on the Long runs especially. I do run quicker than Tempo at certain club sessions. IE for a recent 10x400m session (with 90secs recovery) I averaged 6:05 for the efforts and each was fairly consistent. I was totally spent afterwards though. Is it still ok to do these...I do enjoy them, to some extent.

I'm surprised the Marathon Pace is that quick though! As it stands, that pace seems a very long way off for me for a full marathon. I was thinking you would come back at around 9:00 and that would equate to 4hrs which I would genuinely be over the moon with. Maybe I'm underestimating myself somehow, but 8:21 does seem frightenly fast for me....
11/02/2013 at 14:25

those training paces are roughly what i had worked out for a 9:00 marathon pace, not 8:17.

i've got:

easy 9:30

long: 9:50

tempo: 7:45

marathon 9:00

so does this mean i've been training for a faster marathon pace than i'm currently aiming for? if it would get me a 3H38 marathon time, then sweet, but i can't see me getting anywhere NEAR that. my best 1/2 marathon time was 1H 45 and my best 10km was 45 min.

11/02/2013 at 14:42
Big congratulations Keith, you should be dead proud.

Big G, what a shambles! Must have tested your mental powers!

Emmy, looking forward to your race report.

Shades, I was imagining your voice saying slow done yesterday! I think I was having doubts re ever running a HM at less than 8mm so wanted a confidence boost. Realise a bit stupid.
11/02/2013 at 14:56

Hi Slowkoala  - The report can be found here.I didnt want to clog up Shades thread with my ramblings. Well done on the run!

@Shades - i'm looking for advice about a nutrition strategy for this weekend's race. Can you provide any ideas? Jam sandwiches are a big no-no for me!


11/02/2013 at 15:25

Emmy - I too am experimenting with food on LSRs.  I seem to have settled on homemade flapjack for now.  I cut it up into bite sized chunks and have it in a food bag in a pocket.  The gooier the better for me...if it's a bit drier it's harder to swallow it.  Following Shades Noddy's guide, I'm also toying with the idea of carrying a couple of dry tea cakes (rather than flapjack) cut into quarters.

I really struggle with this as well.  I think I've mentioned it before on here - I do tend to need a lot of water/fluid.  I have been trying to restrict myself, but even after yesterday's race (which was quite cold overall) I literally downed 3 cartons of orange juice and a 500ml bottle of water at the finish line (as well 3 2-finger kitkats), and it genuinely wasn't just because it was available...I really felt I needed it.  

It is a bit of a worry actually  I know I raced the half hard and I will be doing the marathon slower, but how am I going to get that level of fluid into me mid-way through a marathon on what will probably be a warmer day?  I'm definitely going to have to take liquid with me on the marathon - maybe even two bottles I think.

Edited: 11/02/2013 at 15:26
11/02/2013 at 15:28

@Big_G are you talking about eating while actually running the marathon… another thing I seem to have no idea about?! I couldn't imagine being able to do this, does everyone do it?

11/02/2013 at 15:38

Lucy - yes, that's what I'm talking about.  Please note, I'm no expert though!  

Gels are commonly used for LSRs by a lot of people but for me something like flapjack is preferable to gels which are a) sickly - I've tried most of them, and I know a lot of people get on fine with them but they're not for me, b) in my limited understanding they are mainly sugar, which you can get from other sources and c) they're expensive.  Also, I just loooove da flapjack 

11/02/2013 at 15:43
I don't! Used to eat Jaffa cakes. But I just have gels now simply because they are easy to carry. I just sip water at every other water station. It's all personnel and something to experiment with on your long training runs.
11/02/2013 at 15:52

i mix 2 gels (homemade, but that shouldn't make any difference) into a 200 ml water bottle and that makes them really quite tasty and easy to drink. i take two of those on a 16 mile LSR and it's fine.

thinking of experimenting with jelly babies though, just to make things a little more interesting.

11/02/2013 at 16:00

VR - I have a 24 pack of UNOPENED Jaffa's here

leg still aches in the shin region but i shall have a closer inspection later on after a nice bath. I'm waiting for the cat to return from its first outing outdoors since before the quad.

Ah speaking of which she has returned lol

11/02/2013 at 16:17

Unopened jaffa cakes????

11/02/2013 at 16:19
Sofaboy, I prefer jelly babies to gels and they are good as you only need to grab one or two at a time plus no packet to open. But after trying them yesterday, would really recommend cliff's shot bloks. Bit pricey, come in packs of 6 but you can open them before your run and just keep them in your pocket. Really yummy!
11/02/2013 at 16:20

yes unopened jaffas

i didn't even eat all my hot cross buns

11/02/2013 at 16:40

Shot bloks are very good, think 3 blocks= 1 gel.

I'll usually carry a Gel & a pound coin on the LSR but rarely use them, just nice to know I can buy a drink/food if required. For up to 16miles I usually just head out the door before breakfast and just have a few gulps of water. Otherwise I'll leave an electrolyte drink/food by the car/front door and loop back once or twice and stretch and eat/drink. If running really easy then find this works.

I do have a small camelbak that I use for MTB'ing but never tried running with it.

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