Shades Marathon Training

hi lucy did the sports massage person give you any advice on cross training you could do?

Khanivore - wonderful race report and lovely photos, the twins look tired after all the excitement of watching you run.

Re your splits, a little fast in places but your HR was good and steady but I would have expected your HR to peak as you went for the finish line.   Not unusual to see HR drop a little after the first few miles as adrenaline (the excitement of a race situation) causes HR to rise and then lower a bit when you are well into the race.

Off to look at  your training paces now

Emmy - you sound a little stressed, a good night's sleep is what yu need.

Lucy - you might need to look at your shoes.   Worn out?   Not suitable for the sort of training you're doing?

When you had the sports massage did they find any damage to your calf muscles?

No advice on cross training, just said my calfs were extremley tight one more so than the other.

Been to a physio and got new trainers about 2 months ago, picked up orthotics to put in them last week so I am hoping they make a difference but need to wear them in for a bit. I'm literally trying anything there is to try, just getting fed up at the mo!

Lucy - check with your physio that you have time to get used to the orthotics before your marathon.

You'll just need to keep stretching your calfs every day and try and run in a relaxed way.

Shades a combination of the cold, the excitement and going to the toilet about 50 times definitely took it out of them I was so pleased they came. If I keep taking them to these things they will become runners too and not have to spend 40 years of their life unfit as I did!

Re. my heart rate, I was a little surprised by that too. I looked closely at the very last bit of the race when i put my fit down and you can see my HR rising but this was so close to the end that it just got averaged out. So, I am pretty sure the monitor was working fine.

This leads me to wonder whether my performance is being held back by my leg strength rather than my aerobic capability. Could that be the case? This is why I was asking whether you think I should focus on specific training. 

Thanks for taking the time to work out new paces for me. I know how busy you are and really do appreciate it. Like Molly I think you should write a book. I'd be first in line to buy it.

SHADES wrote (see)

Emmy - you sound a little stressed, a good night's sleep is what yu need.

You couldn't be more true.... I think I already need a holiday after my last one!

Khanivore - paces

Long run 9:35 to 10:35 min/miles
Easy run 9:35 to 9:55 min/miles
Tempo 7:45 to 8:00 min/miles
Marathon pace 8:39

Mamafox -paces

Long run 9:05 to 10:05 min/miles
Easy run 9:05 to 9:55 min/miles
Tempo 7:20 to 7:35 min/miles
Marathon Pace 8:15

Sorry you'll have to convert that to km, I'm working in miles!

Blimey - marathon pace of 8:39? Looks like the 4hr marathon with Sofaboy and Rattler is firmly ON! Right - i'm off to do a MWLR at my new paces

Damn - mistimed my running and now i'm going to have to do my MWLR at 9pm I HATE night running. Grrr. Maybe I could do it tomorrow and have a rest today?

@Khani - happy to do Expo on Weds if that suits all 

OK well since everyone seems to be available on Thursday let's do it then. Do you all have a preference? I would prefer 11am so i can buy a cheap train ticket and then get home at a decent time too. However, I am flexible and can accomodate anyone who has rigid time requirements.

11am is fine with me

Khanivore - if you remember back when you started running, it would have been your lungs and breathing that dictated how far and fast you could run.   Now wind the clock on and you are now aerobically fit so it will be your legs that protest.   It takes years for all the muscles, tendons, ligaments to all strengthen in response to your training.   So just keep doing what you are doing, at this stage before your marathon you do not want to introduce any extra type of training (e.g. strength work/weights) which could end up causing an injury.

Re books, VR and I bumped into somebody on Sunday who's writing a book and putting a lot of runners that he knows in it...in the hope that we'll buy it!

Lovely and mild this morning, with soft rain. fab run

As you are all meeting up for a Shadies convention at the Expo I think you should all wear shades as well as the red carnations!