Shades Marathon Training

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30/12/2005 at 16:14
Thanks for that Shades. I shall try:-)
30/12/2005 at 20:07
Hello Shades - My PB for a half-marathon is 1.48 and full marathon is 4hrs 45secs.

I am like LMH - I usually train in around marathon pace and by the time the marathon comes around I'm jaded.

Could you give me my training paces. I intend to run the Connemara marathon at the end of March. Thanks, Seamus Henry.
30/12/2005 at 21:17
shades - the point you made about training pace for long runs being at marathon pace will leave one pretty tired by the time the marathon comes around makes such absolute sense. I had never considered that this could be a factor!! Doh!!

In the 2 marathons I have done the first one was in 4.13 at Paris last year. I felt completely spent by 21 miles. Quads went, legs gave up and I felt like I was sprinting when running at 12 min miling!! Until that point I was bang on for 4 hours. I'm pretty sure that not enough long runs was a factor there.

For Cardiff (4:12) I could definately have done it quicker, but I caught up with my hubby who was suffering considerably at 22 miles and so we ran/walked the last 4 miles together. All thought of time became not important at that point but I would probably have come in around 4:07 if I hadn't stopped.

The grizzly was a fantastic race - I literally had a ball! I ate my way through all of the food that was on offer - jelly babies, wine gums etc and also stuffed in energy bars, tracker bars and so on! I loved the bog and had hysterics watching people wading through! I just think I happen to like those sort of events which could be why I did better, I was on a real high for that race.

With the marathon I struggle mentally (as we all do) but tend to give in too easily for my liking!

I'd love to crack 4 hours, that would be great!

I am going to try like LMH to be a good girl and keep an eye on my pace for longer runs. And of course you hit the nail on the head with the pace threshold as when I read your post I was looking at the faster paces rather than the slower ones!! :0)

So I'll keep you posted if that's ok.


30/12/2005 at 21:25
Hi shades,

Please could I have a copy of your plan too? I've been reading the posts about pace, and this might be a stupid question, but how can i work out my pace? I did a 10K in 54mins in October, and in a normal run can do 5k in about 30-35mins.

01/01/2006 at 07:24
Scooby - as you ran so well doing the Grizzly you need to fuel yourself just as much in a marathon.
01/01/2006 at 07:31

Your half time predicts a marathon in 3.50ish, so again you maybe had a tough time in the marathon or went off too fast.

Paces are

Long runs 9.10 to 10.10
Easy runs 9.10 to 9.40
tempo runs 7.55 to 8.15

how does this compare with your training paces?
01/01/2006 at 07:35
Becca - from your 10k time, you should be able to do a half in 2.00 and a full marathon in 4.15. However when using short races to calculate these times it's impossible to know how you will cope with longer distances, some cope better than others. You do need to do a half marathon as part of your training.


Long runs 10.10 to 11.10
Easy runs 10.10 to 10.40
Tempo runs 8.50 to 9.10
01/01/2006 at 07:36
Seamus - I will be doing Conne marathon too so look forward to meeting you there. Have you done Conne before?
01/01/2006 at 12:30
Thanks Shades for those training paces. I usually run a bit faster than those for the easy and long runs.

I think I probably overtrained and was tired at the main event.

Shades - This will be my fourth time doing the Connemara marathon. I look forward to meeting you at Connemara.
01/01/2006 at 19:30
And another one for Connemara here.
01/01/2006 at 20:10
Shades you have Mail.

02/01/2006 at 07:38
Sammy - i have your email, will look at your revised plan and email you tonight.
02/01/2006 at 13:20
Hi Shades. I have now put in all my races dates onto the schedule you kindly sent me. As a result I'm in a dilema!!! I am racing once a month as recommended but they don't fit in with the long runs - grrr!! I've kind of revamped, but would be really greatful if you could have a look and see what you think. I'll e-mail it to you. I hope that's ok and thanks for your help.


02/01/2006 at 13:38
Thanks Shades for your time.
02/01/2006 at 21:38
Shades Happy New Year and you have mail from me too.

03/01/2006 at 11:21
Sammy - sorry I didn't email you last night, will try and catch up and reply to you all later.
03/01/2006 at 12:52
Shades, No problem.

Did you see the 3 day training plan in the Feb 2006 RW mag ?

03/01/2006 at 14:37
Sammy - No, haven't read my RW mag yet, any similarities to mine?
03/01/2006 at 18:35
Shades, Yes there is 1 x Long, 1 x Tempo but then they have a speed session where you have an easy run. See what you think.

On my revised plan I have put two long runs in the same week, but so have they.
Have a look at mine and see where I need to be changing.

This is where help like this from people like yourself realy helps us novice runners.

Keep up the good work.

Sammy XX
03/01/2006 at 18:56
Shades - thanks for the plan :-)
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