Shades Marathon Training

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24/02/2013 at 07:43

Thanks Shades. I will eat next time for sure. How much gap between porridge and running do i need? About an hour? I always worry about needing the toilet during the run. Running seems to make me want to 'go'.

The workshop is with Sam Murphy:

I saw her talk at the VLM meet the experts event and found out she does a workshop  that includes running technique/form. I decided to give it a go. Will let you know how it works out.

24/02/2013 at 07:55

Khanivore - it varies, but an hour should be OK, on race day you may want longer as race nerves can slow digestion.

I've met Sam Murphy several times, she is delightful.   We used to have healthy arguments about long run training pace, she used to encourage runners to run close to MP for their long runs.

24/02/2013 at 08:28
Ah sod that. I won't be doing that. It would destroy my training for the rest of the week if I did wouldn't it? I'm mostly there for the running form analysis.
24/02/2013 at 11:26
21 miles done this morning. Really cold - I had two pairs of lights gloves on a the way around. Pace was around 8:40 which meant this was my first run over 3 hours. Had a hot cross bun with jam for breakfast and then High 5 gels at 8, 12 and 16 miles. Tired at end but saw another female runner at 19 miles which helped me up the pace a bit. Post run choc milk shake, peanut butter toast and steaming hot bath!

Hope you enjoy your workshop Khanivore.
24/02/2013 at 12:04

Slowkoala - well done, tough going in this cold weather. Eat whatever you want for the day now, hope you can put your feet up for a while too.

I've just cleaned the bathroom, I'd rather be out running....seemed like a good idea at the time

24/02/2013 at 12:10

my feet are feeling ok today but my legs are really achy. that 20 miler on the TM yesterday was the hardest thing i can remember doing for a long time.

no offence to any of the mentalists on this thread, but i can't believe people do this for fun. lol...

give me a sportsbike and a set of scrubbed knee sliders any day.

24/02/2013 at 12:34
Well, after my 20-miler on Friday I took it easy yesterday and this morning I felt 'up for' a run. It was a bit cold, but I got a quick 5-miler in which cleared the cobwebs away.

I purposefully covered my Garmin so I couldn't see my pace but I knew it was a 5-mile loop. I surprised myself and averaged just under 7:30 min/mile so I'm pleased with that!!

I think I'll play it by ear this week regarding the mileage etc. On Friday I was thinking I'd take it easy this week but some how I feel a bit revitalised after an easy day yesterday.

Back to work tomorrow.....
24/02/2013 at 15:49

20.5 miles this morning.  Had a jam sandwich at 12 mile and it worked well.  I have tried jels and not really found one that suits.  The High5 ones were ok but did not seem to do much for me.   so may be jam sandwiches, High5 4-1 drink and jelly babies that get me round the 35miler

It was very cold though, put my gloves into my running belt to eat my sandwich, but they fell out at some stage so my hands nealy fell off by the time i got home

20 miles on a TM, no offence Sofaboy but are you a bit mad

24/02/2013 at 16:50
I did think i might be by the end. But it's more a hatred of cold winds combined withthe fact that the country roads around here are really exposed. Cold is fine it's the wind.
24/02/2013 at 17:13

Some decent runs going on - @FastKoala - always a great pace, nice work. @Sofaboy - that TM work is impressive, must have been inspired by the rugby 

@Khani - good luck witrh the new job

I failed the Rattler geography test again today - went out for a 20 miler and ended up running 21 - my legs feel it too  - averaged 9.49, was around 9.40 for the first 17 miles or so, then struggled to maintain this for the last 4. but this bit does have a few hills, thought i could take advantage of the downhill parts, but these hurt my legs the most   so kinda backed off here.

Took a bottle of water with Zero tablet and had Hi5+ gels at 9 miles (~90 mins) and 15 miles (~150mins). Wore gloves and a few layers too.

Really tired at the end. The idea of running 9 min miles and another 5 miles in 8 weeks feels distant and difficult, but I'm up for the challenge 


24/02/2013 at 17:22

Still cold here too, in the wind i was cold today but out of the wind and in the sun i was too hot....

Still 9.5 miles mostly 8:55 to 9:10 pace for the splits but 9th mile was uphill and 8:15 as i ramped it up to see what i could manage. Sporttracks sayss 108 foot climb in that mile which sounds about right, one long climb.

24/02/2013 at 18:05
Well done everybody!

I took myself off for a 10 miler race called The Dalwood 3 hill challenge. Mostly off road, huge hills, deep puddles, grassy skippy fields, 3 streams to cross and rocky descents.
Great fun, 1.54 or thereabouts. It was very cold to start but soon warmed up.

Shades - I've decided to do Duchy marathon now and ditch the half. So let me know if you want to come with us
24/02/2013 at 18:12
Yes I hate the wind also. The last time I went on the same route as today the wind was awful bit of an incline but the wind slowed me to around 11 min miles at about 156 bpm. Today was at 8.30 at and around 142
24/02/2013 at 21:53

Amazing running everyone! Lots of big distances. I'm amazed at how fresh my legs are today after yesterdays 20 mile run. I had no problems at all doing the lactate threshold intervals in my running workshop today.

The workshop was really good. Sam Murphy is a very good speaker/presenter and everything she said made perfect sense. The immediate benefit for me, and the thing I actually went there for, was an improvement in my running form. I feel much smoother now that I am not extending my leading leg out in front of me and am focussing much more on extending my trailing leg. 

I won't be making any changes to my running form before the marathon. However, I will implement the drills and the changes to my form afterwards. They felt beneficial right away on the track runs we did. Really enjoyed the workshop.

Edited: 24/02/2013 at 21:54
24/02/2013 at 22:52

well after a week of no training due to being in disneyland i put the shoes on yesterday and did an easy 6 and a fast 6 tonight, it felt a little alien at first but i soon got into the rhythm of it again and managed tonights run at 7min /mile average. realised my marathon is only a short 13 weeks till my marathon so i better get my long runs sorted...

Khanivore - those workshops are great specially when you take something from them and apply it to your own running and feel the imitiate improvements. I used to run very tense (and still do when tired) with my arms right up against my chest but i learned that if i lowered them and avoided bringing them across my body i'de save energy and have more momentum. so now i try keep them low and i find it helps me maintain a steady pace..Could do with a few more to iron out any other niggles i have..

25/02/2013 at 07:16

Sofaboy - hope you manage to get outdoors for your next long run

Big G - good news on the swift recovery, a sign of your improved fitness

Rattler - LOL at the geography, but you'd have been disappointed if it had been a shorter course than expected

Khanivore - and a swift recovery for you too.  I thought you would enjoy Sam's workshop, she's a very good speaker and sensible with her advice.

Iain - it's hard to remember when running all the advice we're given about good form, especially in the latter stages of a marathon.

VR - thank you I'd love to go to Duchy with you and Butler...let's hope it's not 50mph winds this year on the coastal section

Still that sharp NE wind here but not too bad.   Came home on the back road which is even more exposed as they'd felled the trees and hedges ready for the bypass.

25/02/2013 at 09:11

well this weekend is the silverstone half, so i'll be outside whatever the weather. althuogh i think my mind numbing experience on saturday has given me a newfound appreciation of running outdoors.

25/02/2013 at 10:40

morning all.. good weekend?

well back to physio again tomorrow morning.  After run on friday I can't put alot of weight on my foot.  Outer foot pain back where I used to get it before plus pain on the outside of my knee which feels like ITB.. all taped up and support bandages on but actually very painful and not able to walk far.  Struggled on a 20 min walk with the dog.. fingers crossed it clears up quickly as ballycotton 10 is on sunday.. still painkillers and bandages might get me through if it doens't clear up!

25/02/2013 at 12:12

Just done a Monday morning catchup on this some big mileages going on, well done all. Well impressed with 20 on a treadmill, I got bored during a Gait Analysis!

Fingers crossed for you bootsie, hopefully nothing that will keep you out of action.

Quick update, I can walk almost completely niggle free, just feel it a touch at the end of the stride when my heel starts lifting. Did some indoor bouldering yesterday with the kids which was great fun, made the calf ache a little but no pain. Planning to do some swimming this week & add some cycling in. No running at all until Barcelona (well maybe a little one a day or 2 before as a tester), still hopeful of getting round.

25/02/2013 at 12:16

best of luck KingKenny.. you are doing really well taking it easy

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