Shades Marathon Training

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17/02/2013 at 10:21

its late but good luck for everyone doing the brighton half today...going out for my longest run todate...15miles...a little daunting specially since i did 10 miles yesterday..going to need to find a belt for water bottles since hydration is an issue on longer runs...

17/02/2013 at 15:11

i hope it went well for all you brighton people.

did an 18.3 mile LSR today. i kept to the appropriate pace of 9:50 which was no problem and i was fine with my energy levels but my feet and calfs started to hurt after about 14. i was aiming for 20 but needed to stop at the pub on the way back into my village for a loo stop and just couldn't get going again. after stopping, my feet were absolutely killing me. i slowly walked home and now have seriously achy feet and legs.

i think those last 6 miles are going to be a killer.


17/02/2013 at 15:13
Hope everyone else enjoyed Brighton today. Couldn't have asked for better weather, Brighton looked beautiful in full sunshine (with little wind). Completed in 1:35 and 22s, v pleased!
17/02/2013 at 15:17

good job, i'd love a 1:35 time.

17/02/2013 at 16:08

Ran the Portsmouth Coastal Half today, a bit dissapointed wih a 1.48, felt like it could have been better. Felt I'd prepared well, but it was still a PB for me, (best before was 1.50). 

Average 8.18 per mile- will analyse the Garmin data later, some muddy parts in the park, and along some of the coastal sandy stretches, but of the 4 HMs I've run, this was the poorest organised. Just an observation as it didn't realy affect my race, but there was no announcer at the start (matters little, but always a nice touch), no mileage markers that I saw (only one at 13 mile (woo hoo!!) - no woriies for me as I had a Garmin, but some might have wanted these) and I had to do some pushchair dodging along the seafront as there were very few marshalls and tourists weren't really aware there was a race going on. - mobile chicanes 

It might have been fine for the front runners as I know there was at least one lead marshall on a bike. - as I say, no biggy, but its the worst of the few that I've done, maybe I should have gotten into Brighton?? 

Nice running FastKoala 


17/02/2013 at 16:22

wow nice running slowkoala and rattler. The weather has been fairly good to us this week...

Went out for a LSR today and i felt the importance of proper nutrition as i skipped dinner last night and really paid for it today. 8 miles in and i was ready to quit running on empty, thankfully i had a gel with me which helped me push through the final 6.3 miles in total 15.3 miles in 2hrs so not too bad..Training next week will be interesting as we are off to eurodisney for the week. I think im more excited then the kids.

17/02/2013 at 17:12

Lovely meeting Khanivore today! great run, not a PB for me but just a great run finished in 1 hr 57

17/02/2013 at 17:24

Today I ran the Brighton Half Marathon! In summary I overslept and almost never made it, stuffed up my pacing so finished in about the same time as my last half marathon (but had to work much harder for it), and I was beaten to the finish line by a man in a pink onesie bunny rabbit outfit Read my race report at:

Bootise it was absolutely fantastic meeting you too Thanks for making the time for it! I was alone and so seeing a friendly face really topped off what was a fantastic day all round! Wonderful to meet someone so enthusiastic about running too - i don't have any runners in my circle of friends!

If you don't want to read the report the summary of it is that I finished about a minute slower than in Gosport back in November. However, since I have been plagued with injuries and colds I am super happy with this result. I did mess up my pacing in magnificent fashion so this was HARD work! My finish time was 01:54:14. 

Next race is Silverstone Half Marathon in two weeks. 

Well done Rattler and Fastkoala. Fantastic times! Rattler the organisation at Brighton was brilliant. There were areas of congestion but I got lucky and managed to avoid them. However, there was never an issue with people crossing the road etc and there was great support the entire length of the course. Highly recommended. I'll be back for more!

17/02/2013 at 17:45

Well done Rattler an the Brighton crew - good running all round.

I ran the Kinloss to Lossiemouth Half Marathon today and bagged myself a stonking new PB.  Finished in 1:42:26 according to my watch (although the course did measure a fraction short, also according to my watch, at 13.02 miles). Delighted with that as my last PB was in 2008 when I did 1:47:12 following Shades plan for my first marathon.

Race report as follows:

Arrived in Lossiemouth to the perfect day - sunshine, very little wind, and mild temperatures of around 9C. For us up North that's positively summer so there was no thought required - shorts and vest all the way.

Buses left to take us along to Kinloss, driving the route that we would then run. This made me wonder about the course as it is reputed to be fast and flat. It's most certainly not hilly, but here are some minor undulations here and there, taking in a good bit of the Moray Marathon course which I'm familiar with.

Left Kinloss with the decision made to try my hardest for a 1:45 time. It was a fast start and I wondered if there was something wrong with my watch as it said I was running around 7:20 pace (but feeling quite happy); common sense prevailed though and I slowed down, clocking up the first mile in 7:51. Then fell into a nice pace and ran 7:58, 7:55, 7:55, 8:02, 8:07, 7:46 (not quite sure why I got faster here - think this must have been after the up to Burghead, short and sharp, it was then a gentle flat section which was rather enjoyable), 7:54, 8:05, 8:00, taking me to 10 miles.

Somewhere around the 9 or 10 mile there was another up at which point some folks around me began walking. I was feeling the pace a little but still breathing well and happy enough. Mile 11 saw the beginning of a slight descent towards Lossie so picked up the pace again to do 7:48, then feeling good I decided to push on for miles 12 and 13 to see what I could do (7:28, 7:29) and thoroughly enjoyed the feeling of picking people off as I went, nobody having the energy to come with me.

Totally delighted with my time as I've said, and looking forward to continuing my training towards Paris knowing that it's going well. Thanks Shades for all your help with programmes etc!!!

17/02/2013 at 18:23

Clag - brilliant! That's a hell of a time there mate! You must be really proud of yourself. 

17/02/2013 at 20:26

Race report for Brighton:

Arrived in Brighton the night before as thankfully stayed with friends who live a mile from the start. Only got about 4 hours sleep (nerves+excitement+different bed+child &OH in room who couldn't sleep) but felt OK in the morning. Got a lift to the start which was handy as didn't have to use the baggage system. Found my pen half an hour before the start (didn't wam up). Turned my iPod on to loud (sorry Shades). When race started, took about half a mile to find the right pace, which was about 7:15 and felt quite comfortable. Brighton looked so beautiful with clear blue skies and little wind. Started to not feel so comfortable around 6 miles and at one point I wished I was doing a 10K race. Dug in though and it helped that the course was quite flat. Weirdly, looking at my splits, my fastest mile was mile 7 (7:02), so despite the discomfort, didn't seem to affect my pace. The rather straight course (along the seafront and back) was fast but hard to look for landmarks, since all I could see was sea! Started to enjoy it and the miles seemed to pass quickly after mile 7 when I started to wish it was a 10 mile race. At mile 8 I saw my friends and family and threw my gloves at them. In the last few miles there was a slight sea breeze which I really needed as was starting to get quite hot. The last 3 miles were tough (mile 12 was my slowest: 7:23) but speeded up in the last mile and really liked the placards they had put up counting down the metres. Finished in 1:35:22, a PB as my first half

Lessons learnt:

1. Not too worry if I don't get enough sleep 

2. Wear fewer clothes/layers next time as get hotter in races vs. training

3. Someone running in front of me had a T-Shirt which on the back said - Pain is just weakness leaving your body. Not sure if this is true but it helped!

4. I don't usually enjoy Beyonce's 'All the single ladies' but it's a great pick-me-up track.

Well done to Khani & Bootsie and to Rattler and Clag on your halves. A lovely day to be beside the seaside.

17/02/2013 at 20:46
Fastkoala excellent report. You are stunningly fast. I hope I can get to these kind of speeds over the next year or two! Brilliant performance.
17/02/2013 at 20:56
Khani, I take it that it's too late for me to say yes to Silverstone?
17/02/2013 at 21:16
Just read your race report Khani. Great report - the start really made me smile! That's my worst nightmare sleeping through my alarm but I usually am so scared of doing this that I wake up an hour before the alarm! Think you owe your twin a nice treat
17/02/2013 at 21:48
Haha she enjoyed a nice chocolate eclair when I got home I was then transformed in to a horse and made to provide many rides

Nykie, yes sorry it is. No one replied in time for the deadline but I did refer a lady who responded to my post to them in the evening. No idea if they got back to her though. Sorry
17/02/2013 at 23:55
Oh well. You're still in though? I'm actually doing it through Breakthrough Breast Cancer but I'm really struggling to raise the ??350 needed. I thought that if I had a place, they could pass my place on to someone who would be able to raise more.

If anybody wants to sponsor me though, my site is
18/02/2013 at 10:11

Good reports everyone & some great running going on.Would love to have been in Brighton this weekend in this weather. Did buy some new shoes though & had a Gait Analysis done.

Slowkoala - Great time & you make running at that pace sound very easy

Khani - Not an ideal start to the day!, but a very good run with your recent injurys, hope you have no problems from now on.

Clag - Nice PB, sub 1:45 will be mine this year & I'd need to take nearly 5 mins off my PB to do it.

Heading out tonight for an easy 3 to 4 miler after a week off. Will decide what to do for the rest of the week after tonight. But hopefully do a 5 or 6 on Wed or Thur & then 10-14 on Saturday ?? Do 3 runs a week for 2 weeks then add in a 4th.  All easy with no speed stuff. A bit confused now!, much easier not being injured and just following the plan.



18/02/2013 at 10:18
Slowkoala wrote (see)
Hope everyone else enjoyed Brighton today. Couldn't have asked for better weather, Brighton looked beautiful in full sunshine (with little wind). Completed in 1:35 and 22s, v pleased!

Well done!! You really need to change your name

A big Well done to Bootsie, Khani and everyone else who ran yesterday.

I ran the London 50km and will be online later to provide more details.. but the highlight of my day? Meeting Mowser for the first time!  She met me at the finish as well and it was so nice to see a friendly face.

18/02/2013 at 12:44

right race report from yesterday..

well woke up on time and all went smoothly in the morning, unlike Khanivores!! Couldn't have coffee because of being off it for lent so that didn't help mood but hey ho.. heavy cold and sore throat but who cares, its race day.. left home about 10 mins late and then realised needed petrol so another 5 mins meant racing down the A23..

When we arrived at the race course, park and ride, we realised we really were too late for the last bus so dumped the car and set off at a brisk walk.. got to the start with 15 mins to spare and proceeded to dump bag and queue for the loo.. after 10 mins of queuing in a huge queue I walked up closer to my pen and realised there was no queue there!! Got across the line after 5 mins so not too bad all in all!

The first 2 miles was tough going with the congestion.. couldn't get over 9 min miling which messed up my timing a bit.. run out the rottingdean was lovely if not a bit hillier than I remembered! The sun was fantastic though and mood was great! Got into a good stride and started to really enjoy myself.  No knee pain was all good!

Hit congestion again at mile 5 and 7 but outside of that it ran pretty smooth.  For some reason my body wasn't playing ball so couldn't get better than about 8:15 min miling and was run walking to help the knee injury.. had a lovely sprint in one of my run sections around the 9 mile mark (who knew i needed a 9 mile warm up ) and then turned for home.. the head wind was stronger than I thought coming back from mile 10 but was good to cool down in that heat! Once I hit mile 12 I was delighted with the downhill to home.. and the huge bellowing cheer from my sister, fiance and two friends!!!

Crossed the finish line feeling in 1 hr 57.. legs felt fantastic.. chest and head felt a big foggy so I think thats what was slowing me up but all in all a great race.. headed off to find Khanivore for a quick well done hug and a howd you do conversation.. great to meet him.. and then headed for food and home! Crashed out completely after and have a stonking cold today but totally worth it!!

18/02/2013 at 12:51

All any tips for tired aching muscles after a long run, I was in so much pain yesterday after 15 miles... does a cold shower really help?

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