Shades Marathon Training

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20/05/2013 at 07:52

Glad you had a good weekend in the Lakes, Shades. The scenery is spectacular up there, it must be great to run alongside.

Think I spoke to soon re the knee. Only ran a mile yesterday and the pain came. Had to get OH to pick me up! I think it was brought on by running downhill. No running for me for a few days and will see if I can sort with ice and foam rolling. Do you think a sports massage would help? Supposed to be doing BUPA 10k on Monday but won't do if pain this week.

20/05/2013 at 08:06

yup only 6 days. Getting excited but at the same time concerned as my 3yr old has bacterial tonsilitis and scarlet fever and this morning i woke up with a heavy chest and a sore throat. Last thing i need, ill go out today and try run it through my system so im fighting fit for sunday. only consolation is im off for 2 weeks so i can "rest".

20/05/2013 at 08:23

Iain - you can't run an illness through your system, more likely to make you worse.   Rest and treat the sore throat.

Slowkoala - sorry to hear that.  I would rest that knee for a few days then see how it is. Then gently back to running but only on the flat.  Hopefuly you'll be fine for Monday.

20/05/2013 at 08:58

Good to have you back Khani, and Shades I'm glad you had a great weekend.  I've never actually been to the Lakes but my Father-in-law loves it there.  He runs some holiday flats which are busy in the summer/peak periods but not so busy in the quieter times so has quite a lot of spare time.  He tends to go to the Lakes about 10-weeks a year and stays in a particular place and does a lot of walking up there and he loves it.  Him and his wife are planning a LEJOG in their bikes for 2014.  They have two dogs though, so I'm not sure how that is going to work!

I went for a nice trot around the town I was born and bred in (Brixham).  I've never run around there, but I was over to see my Dad so decided to get out.  It was only about 7 miles in total but it was one of the best runs I think I've ever had!  I had my Garmin, but I was totally unconcerned with pace and the scenery gave me a real buzz.  I took the below which was one of many photo opportunities as pretty much the whole route was along the coast path.


Edited: 20/05/2013 at 08:59
20/05/2013 at 10:28

Shades - glad you enjoyed your weekend (and marathon) in the Lakes

Iain - good luck for Edinburgh. Look after your throat and the rest of yourself this week.

Won't be on here for another week as I'm off early tomorrow to do the Forces March (from Ilfracombe to Bulford) over 5 days. I really enjoyed it last year, but we did have the hottest week of the year. Not too sure about camping in the rain , so keeping my fingers crossed. Little toe is still swollen, but it's sore rather than hurting, and doesn't stop me running. I'm raising funds for the Veterans Charity so if anyone fancies throwing a few pennies my way I would be very grateful. Link is .

20/05/2013 at 10:29

Shades there is an ultra in September and another in early October that I am considering doing (1 not both). September is 50m and October is 38m. 


20/05/2013 at 11:07

Shades - Great to hear that you had a good day in the lake. I heard that it was quite emotional at the end and from the reports on facebook -your result put you quite high up there. A few friends came in just under 6 hours and said that it was one of the toughest that they had done.

Khani - good to see you back.

Slowkoala - Great to hear that you had no pain with the time trial. How has your knee been since then?

Mowser - Serious respect for you!

Iain - Get well soon. Agree with the others: rest is key.

Big G - I'm very jealous of your run! I wish all of mine could be as scenic as that.

I've been scouting out 'new' hills (i.e. new motorway bridges). I've found an 8 mile route that has 3 bridges with other one horrid bit by the road; the rest are quiet roads. I'm going to give it a go and see how I get on.

I've got Mittelrhein this weekend so it's just swimming, gym and 2 runs (5miles, 4 miles).

20/05/2013 at 11:52

Ill rest as much as i can. thankfully i dont feel too rough.

I'm lucky (or unlucky) depending who speak to, i live on a hill so no matter which way i run, ill always finish running up a hill, its only the length and gradient that vairies. 

Big_G really stunning views

20/05/2013 at 11:53

Emmy H - it's a strange one.  When I lived there (until the age of about 17/18) I didn't really fully appreciate it.  I didn't run then, so never ran around the coast but I was always out and about and in the summers as a kid I basically spent my life on the beach.  There is an open-air seawater pool and we all used to go there for hours on end, but for us it was just "normal".  Now I do appreciate it though and it was a great day to be out on Saturday.  It was sunny with a bit of a cooling breeze and there were very few people about.

20/05/2013 at 12:19

I've been for a recovery run  Bloody hell it hurts!
After my marathon yesterday at St Austell Imerys Clays. Organised by St Austell running club on the trails created by the 250 year old clay mining industry. 
Stunning and unique landscape and extremely hilly!
Managed to get in under 5 hours and win 1st vet prize!

Mowser have fun! You're amazing!

Big G - We are very lucky to live where we do


20/05/2013 at 12:36

Heres a pic of the landscape


20/05/2013 at 12:39

VR - well done on another prize.  You're running really well!

Yes, we're lucky here.  Dartmoor in one direction and the sea in another.

20/05/2013 at 12:55

VR - Well done on *another* vet prize! Excellent! It looks rather too hilly for my liking!

20/05/2013 at 13:19

Big G - sounds like you had a lovely run, nice pic too.

mowzer - good luck at the Forces event, hope it doesn't rain too much

Khanivore - which ultras are you thinking about doing?   I wouldn't advise doing an ultra until you've done a few more marathons.  I thought you'd deferred your ultra debut until 2015?

Emmy - Windermere is an undulating course with a couple of hills but only enough to add a couple of minutes to a flat marathon time. 

VR - congrats on your prize, you'll have to get a trophy cabinet.   That clay looks horrendous to run on


20/05/2013 at 13:46

Doing an Ultra is not THE goal as such. However, i thought that I would be ready for one if I do two long runs back to back each week for my regular training during my high slow mileage build up. I can't see the harm of doing the training in this way (two big days back to back). Am I not taking account of something?


21/05/2013 at 07:18

Khanivore - I thought you were going to use Hadd's training method?  You don't do long runs in any initial stage of Hadd training.   Bear in mind that all the data on Hadd's training is when Joe has reached a base mileage of 50 mpw.  I can give you a link to a huge base training thread that we used on RW when i started BT if you have the patience to trawl through it.

For us mere mortals we started on building to one hour a day, prefererably 7 days a week but for most we did 5 or 6 days at 70% MHR and one day a week we allowed ourselves a 2 hour run, not ideal but kept those of us still racing a bit more in distance.   We did Hadd tests every 6 weeks.

I know a lot of marathon runners and I would guess that only 10% of them have a decent base training in place.   I don't at the moment and I won't get my PB later in the year unless I get my base in place's coming, but not there yet!

Lovely recovery run this morning

21/05/2013 at 07:38

Ok thanks Shades. I'll build up to 6 days a week and take it from there. 70%mhr is scary slow for me so I won't be quite there buy I will dheat best.

21/05/2013 at 08:14

Khanivore - allow yourself up to 75% mhr for the first couple of weeks.   By then you will have much more skill in controlling your heartbeat and that's a good time to do your first Hadd test.   Then 6 weeks later you should be showing significant improvement at your lower heart rates when you do your next Hadd test.   Needless to say avoid hills for the first few weeks.

When I started Hadd I considered myself already 'marathon fit' and a run to a local railway bridge at 70% MHR would take me 20 minutes.   Less than 3 months later at the same heart rate that run would only take me 15 minutes.

21/05/2013 at 08:33

Thats something i need to look at in my training specially if i am aiming to acheive the goals I set... I have never looked at MHR runs or tempo runs I just kind of run and just change the routes which would include more or less hills...still got so much to learn and thats where i think a club would help.

Frustrated because of this chesty cough. I should clear it in the next few days so fingers crossed.

21/05/2013 at 08:52

Morning Shadies!

Khani - good to *see* you again, glad you liked the sausage post . Good to see you are just as motivated as ever! - do you have any shorter races planned for this summer?

Slowkoala - Oh noooooo! Sorry to hear you have injured your knee. That must have been awful, to think that everything was back to normal after your speedy 5k only for the pain to come back again. So frustrating. Do you think it is the same injury that you suffered from before?

S32 - Sorry to hear you are back on the bench too. Maybe after your marathon quickly followed by a fast HM your body just needs a good rest.. hope you start to feel better soon.

Bootsie - Any news on that MRI scan?

Big_G - That view is breathtaking, must have been fabulous to run. I grew up on the coast but now live right in the middle of the countryside. It is very beautiful here but I really miss the sea - sometimes there is nothing like some serious wind in your face!

Mowzer - Good luck with your forces run (keeping fingers crossed for the weather too)

VR - you are awesome - another prize on what looks like a hardcore course!

Iain - Hang on in there... hope you are keeping germ free! JUST what you need in your tapering week

Emmy - When you say you train on motorway bridges does that mean that you run up and down the steps on the side? (sorry if that is a stupid question but I am trynig to picture what you do!)

Shades - well done on another marathon, must be lovely to run in such beautiful scenery. Hope you enjoy your days off!

Did a 24k run last friday no problem (was a bit slow though), rested over weekend then an average 10k yesterday, felt really sluggish but was actually quite quick (not sure how that happened). Will maybe not risk it and go out just once more before HM on Sunday. Not sure which is worse - stressing because another run might be too much and cause me to fall poleaxed in middle of race clutching knee... or stressing because haven't run enough this week and will be humiliatingly (made up word) gasping with exhaustion by 15k... decisions decisions...

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