Shades Marathon Training

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20/02/2013 at 13:21

Sleaver - training paces:-

Easy 9:00 to 9:30
Long 9:00 to 10:00
Tempo 7:15 to 7:30
Marathon Pace 7:54 which equates to 3 hour 26 mins

20/02/2013 at 13:47

Shades, could you work out my paces for me. i used the formula on your level 2 spread sheet but i want to see what you think they should be given that i've only been running for 8 months and this will be my first marathon. not even sure if i should be using level 2 or not really

i'm a 36 year old bloke, BMI of 21, don't smoke, drink a bit, eat fairly sensibly and am working from a reasonably fit base level.

10KM PB is 45:53

1/2 PB (only one) was 1.45:58

20/02/2013 at 16:42

hello! i have indeed been contacted by Emmy about nutrition.

After the shock of my mum dying, I'm back running again, not much and not long distances but I'm out there! I've got Rome marathon 3 weeks on Sunday and it won't be enjoyable as my longest run is 7 miles. I'll just set out at a slow pace and try and hang on for as possible and walk the odd bit too. Any newcomers DO NOT do what I'm doing.

I've also put in for the Manchester marathon at the end of April if anyone is doing that, should be nice and flat, then I'm almost afraid to say it but I'm intending doing a 100k at the end of May (but this is the 3rd time I've entered and I've never got to the start line). Then of course Berlin!

Hope everyone is well and it's not too chilly for you. It's around 2°C  here now.



20/02/2013 at 16:44

((((((Molly))))))))) take care of you xx

20/02/2013 at 18:17
I think this thread should be renamed to: "Shades hardcore list of maniacs" we have Mowser, Molly and VR running lots and generally being inspirations to the rest of us!

((Molly)) thanks for your advice. I'm going it reach out to her tonight and see what she says.
20/02/2013 at 18:21

Who ordered that wind.... Bloody cold in that even walking home in multiple layers

Minorly achy calf this morning so thats a good enough excuse to skip going out tonight i think Not decided whether i shall do a local 10 mile race on sunday or not and probably wont until saturday night. Earlyish night i think then perhaps out before work. Be colder than now but less wind which is better as far as i am concerned.

21/02/2013 at 07:17

Khanivore - then you can save your other shoes for your long runs and races, so not a loss money wise.   And you will get a lot of training miels out of a pair of Kayanos.

((((molly))) - lovely to 'hear' from you again and good news you are running again.  I'm sure you'll get round Rome OK, you have great determination.  

Sorry not doing Manchester but will see you in Berlin.   We are probably going back to Firenze too in November.

Emmy - good luck with the nutritionist, I think once you can deal with the food issues you can start to enjoy your races again.

Keith - bitterly cold wind here too, cut short my run today.

VR and I are going to decide in the morning whether to do our ultra this weekend, looks like it might be too cold for me.   Means I will have to find another race, but I can do that, I'm sure.

21/02/2013 at 07:59

Lovely and warm in bed so there i stayed I shall attempt to drag myself out tonight depending on how i feel Still cold and icy out

PSC    pirate
21/02/2013 at 07:59

Morning Shadies.... long time no post from me....


I have news - I've got into Brighton, which is great and I knew that it would be OK when I was asked to run it as it's on a spare weekend, albeit sandwiched between 2 other marathon weekends!  Shades, I blame you (and Bobo of course) for making this lunatic world that I have slowly adopted for appearing "normal". 

on on.........

21/02/2013 at 08:18

PSC - LOL, but no problem for you I'm sure.   Are you going for a time?

Keith - I don't blame you for staying in bed

Sofaboy - training paces...

Easy 9:25 to 9:55 min/miles
Long 9:25 to 10:25 min/miles
Tempo pace 7:35 to 7:50 min/miles
Marathon pace 8:17 equates to a 3:37 marathon

21/02/2013 at 08:24

PSC lol!!! enjoy brighton, hope you have as nice a day as we had last sunday

feeling a tonne better but still got a cough going on.. walked last night and that helped so might gentle jog it today and see if that loosens things up a bit.. going demented.. 1 run in 2 weeks!

21/02/2013 at 08:37
SHADES wrote (see)
Sofaboy - training paces...

Easy 9:25 to 9:55 min/miles
Long 9:25 to 10:25 min/miles
Tempo pace 7:35 to 7:50 min/miles
Marathon pace 8:17 equates to a 3:37 marathon

thanks Shades. but now i'm even more confunkled. these paces are pretty much what i had worked out for a 9:00 marathon pace (easy - 9:30, long - 9:50, tempo - 7:40) but the race pace seems REALLY quick.

i have been working with a 4 hour marathon in mind as a "that would be awesome" goal. but as my long runs have progressed up to 18-20 miles i'm wondering whether starting the marathon at a 9:00 pace is a good idea. i know you generally run better in a race than in training, but the way i feel after 18 miles at 10:00 pace leaves me a bit worried about doing the same again and then 8 more but a minute quicker.

i was thinking you'd say that my marathon pace should be something a bit slower like 9:15 or 9:30 pace but 8:17?!??

does this mean that a 9:00 pace should be ok? i hate being new at something and not knowing what i'm doing.

21/02/2013 at 08:44

Hi am taking part in my first Marathon in Manchester at end of April am up to about 25 miles a week trying to do more, completed half marathon a few weeks ago in around 1 hour 28 min was pretty pleases with that. need to be mentally ready for this and get my head round completing the marathon hoping not to burn myself out and over think it as want to enjoy the day.

21/02/2013 at 09:14

blooming heck, 1H28 for a 1/2 marathon ain't too shabby.

21/02/2013 at 11:50

Shades do you want my Blacpool place?     if not free to anybody that wants it

That is good running steven monk 1.28 from 25 mile a week well done, 


21/02/2013 at 12:03

Shades - I will get round and hopefully not suffer too much. Florence is the 30th edition (I think) and I heard something about a fancy medal

SM3 - that's a fantastic HM time - see you in Manchester

Emmy - best of luck in Malta

Sofaboy - don't underestimate yourself, think positive. if Shades has told you those paces then you CAN do them

21/02/2013 at 12:07

maybe that 8:17 was a typo. lol....

21/02/2013 at 13:24

Sofaboy - no, it wasn't a typo but an indication of what you can do in the future.   I think if you aim for a sub 4 marathon for your first attempt that is fine and you can set off at 9 min/miles and see how it goes from there.

Steven - that's a very good half marathon time.  If you feel that the training is getting a bit tiring, drop any speedier runs for a week or so until you feel fresh again.

S3200H - no thank you, I think that's the 7th April?   VR and I are doing the ultra at Connemara that day

I appreciate the offer though

molly - we looked at going to Rome this year but the flights were really expensive.

21/02/2013 at 13:38

ok, thanks Shades. i might do Silverstone next weekend at 9:00 and see how it goes in race conditions.

21/02/2013 at 13:46

Hi Shades

SHADES wrote (see)

Sleaver - training paces:-

Easy 9:00 to 9:30
Long 9:00 to 10:00
Tempo 7:15 to 7:30
Marathon Pace 7:54 which equates to 3 hour 26 mins

Thanks for the paces. That marathon time sounds quite scary though considering it will be my first one and only about 10 seconds per mile slower than I did for a half. Therefore, would it be worth me going for that or maybe aiming for just sub 4 hours to respect the distance?

I've got a place in Berlin in September (not sure why I booked a second marathon without even running one yet ), so maybe because Brighton seems a bit undulating at the start, see how I go over the distance and then go faster (hopefully and I'm Brighton doesn't put me off) in Berlin?

Also, as per a previous post you made, I assume it's OK to swap a tempo for an esy run if the legs are feeling it a bit?

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