Shades Marathon Training

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29/04/2013 at 12:52

Well done you two! 

Cant wait for Berlin now! Go for it Molly!!

29/04/2013 at 13:24

Sounds like Manchester is a race to put on my 'to do' list

S3200H - that's a massive PB, you must be very pleased with that.

Molly - sub 3.45 is well within your capabilities, looks like Berlin is going to be a serious PB attempt for all 4 of us.    Sub 3.45 will get you a GFA time but Berlin is too late to use as a qualifier for next year's VLM.

29/04/2013 at 14:09

S3200H that is a massive amount of time to take off for a PB well done..

Molly sounds like you had a very enjoyable race, might look at doing manchester next year.

Well i managed to do my 20.2 mile run today in 2:22:15 and tried the gels that you get at Holland and Barrett called viperboost with caffine. In my opinion definately worth the 1,85 each. just hope i can dig deep on race day and do the remaining 6 miles in 45 min or less. Getting psyched up now..

29/04/2013 at 14:30

Thanks well pleased with what ever time i did?

My time on the website has now gone back to 3:23:31 


29/04/2013 at 16:10

thats probably the correct one...only 2 min behind my PB so a great result. 

29/04/2013 at 17:45

i see the ballot is closed already. glad i remembered to enter.

29/04/2013 at 18:05

I entered the 2014 VLM lottery too -  DOH !!! 

29/04/2013 at 18:43

S32, that's a huge PB. How did you train differently for this one compared to your previous marathon? What d'you think made the difference?

Ive entered a local 10k for BH Monday. May be a bit too soon after VLM to get a PB, but I thought it was worth a punt!

Anyone else seen that the GFA times have changed for London? Think it's now harder for 18-40s men and women. Sometimes it's good to be old

29/04/2013 at 18:44

Molly - I did a sit down visit to the loo too. Both men and women have to sit down for the kind of visit I made! I made the other kind of visit within 400m of starting the race lol. 

29/04/2013 at 18:47

Shades, last week i did a 2.5, 4 and 5 mile run. What do you suggest for this week?

I didn't have any issues in any of the runs but i definitely felt a little bit sore after them - nothing major, just a little more worn than I thought I would have felt after running at only 11 min miles!

29/04/2013 at 20:56

Dare i ask what my GFA time is now for london.... Yes i am in the 18-40 section still

29/04/2013 at 21:37

3:05 Keith.

My age group did not change - still at 3:15. As unacheivable as ever

Edited: 29/04/2013 at 21:38
29/04/2013 at 21:37

Hi Koala

I forgot to thank you in my report, since I have been on this forum I felt we are at about the same level and from mile 22 when i was in a world of pain I thought about what you did in your mara and it kept me going 

The main difference is a lot more millage,  training 5 times a week instead of 3 and introducing tempo runs.   Last time I was fixated on Heart rate training and never went over 142 BPM, I do believe that plenty of slow miles builds a good base, and it also reduces the chance of injury.   However after around 3-4 months of low intensity training, you need to introduce speed to get to the next level.  I started doing tempo runs 5 weeks out of last years great north run and improved my HM PB from 1hr 44 to 1hr 38.  

Training for Manchester I spent Oct-Dec at 142-147 BPM and then added 1 tempo run a week.  


29/04/2013 at 21:58

I have not made any plans for next year yet, how about we try and plan a Shades mara we can all get to?   it would have to be in the UK for me to get a pass out.

29/04/2013 at 21:59

S32, You must be so chuffed with that improvement, it does show the difference more miles and more sessions makes. I bet you could do a faster half now with that marathon time. What other races have you got planned?

29/04/2013 at 22:00

I'm definitely up for this - i think you should all come down to brighton 2014! If not then im up for someting else in the UK.

29/04/2013 at 22:00

Cross post...! Or maybe a half?? Think I'm one marathon a year.

29/04/2013 at 22:04

now thats a kick in the netherregions been training to get around the 3:07 mark...guess ill have to dig deep on race day. 

Blisters    pirate
29/04/2013 at 22:14

Just popping in to say Hi to Shades. A nice chat before the start of Stratford. Personally I loved the Greenway section. The wind was behind us, the surface was smooth, it was much better than an industrial estate, and could be considered as a home straight. Sure my legs were totally shot by then, but that's my fault. I actually walked through the final water station, tipped a bit on myself and it shocked me awake again. That kicked 30s per mile back into my pace.

Catch you on the next one I enter?

29/04/2013 at 22:22

This year I have Sheffield Half in 2 weeks, hope i have my legs back by then and a 35 mile in September.

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