Latest posts by Caf

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Ask the coaches

Posted: 12/03/2014 at 19:18

Hi Steve

I'll be running London this year as my 9th marathon, aiming for sub-3. In previous years, my training has gone well but then, off a 3 week gradual taper, I often get ill in the final week or two before the race. I'm wondering whether I should trial a steeper 2 week taper this year in order to reduce the time I have to get ill in?


Abingdon Marathon 2013

Posted: 18/10/2013 at 20:37

Don't worry about all the niggles, heavy legs etc. Taper madness affects me every time and I've never had once had an issue with any of my suspected injuries on the day. I'm travelling tomorrow so just wanted to say Good Luck to everyone. Relax and enjoy it (well the first half anyway!). I'm aiming for 2:59 so will look out for Leebe, Millsy and Jamie Farmer and hope we can help each other out with the pacing for a while. Sooooo looking forward to that walk to the tea urn (swiftly followed by a few galsses of wine!) on Sunday afternoon!

Abingdon Marathon 2013

Posted: 15/10/2013 at 20:47

Jamie - I think the lucozade has been in smaller 300mls bottles the last couple of years.

For carbo-loading, I normally just stick to my usual diet (it's probably pretty high carb anyway if you've been doing a lot of miles in training) and add in a couple of extra carb snacks. I'll have extra snacks on Friday so I don't feel the need to overdo it on Saturday (and risk feeling too bloated come Sunday). A bowl of cereal before bed on Saturday (with water as milk doesn't always agree with me) is enough for me to feel "topped up" but not too bloated to sleep.

Abingdon Marathon 2013

Posted: 14/10/2013 at 19:34

no gels given out I'm afraid. Defintiely worth carrying some (or getting soemone to hand you them) if you're used to using them in training.

Leebe - I'll look out for you in your black Nike kit and maybe we can chug along comfortably at 6:50 - 6:45 together for a few miles.

Abingdon Marathon 2013

Posted: 13/10/2013 at 14:24

Hi All

Enjoy some good rest and lots of sleeping this week. I'll be aiming for 2:59 (6:50 per mile first half, 6:45 per mile second). Happy to share some pacing with anyone aiming for soemthing similar. I'll be wearing a cherry and white "Beckenham Running Club" vest.

Re: carrying gels: I've never had too much trouble carrying them in my shorts pockets (Ronhill Aspiration Flexlite), but will alos be asking my supporters to hand me some too (easily done Abingdon as it's not too crowded).

Good luck all.

Marathon webchat with coach Sam Murphy

Posted: 16/03/2013 at 08:37

Thanks for all the great advice Sam - very much appreciated.

Marathon webchat with coach Sam Murphy

Posted: 12/03/2013 at 20:28

Hi Sam

London will be my eigth marathon and I'm aiming to run sub 3 hours (although I've missed a bit of training through illness, I think I've got enough long runs and quality sessions in). I always do a 3 week taper and don't usually race any later than 5 weeks to go, but this time I'm wondering about racing either a half 2 weeks prior to the marathon or a 10k 1 week before. I'm not sure whether I'd take too much out of myself (I would definitely race them at full effort), or whether, being shorter distances, they'd work as nice "sharpeners" to keep a little speed in the legs. Do you have any advice?

Many thanks.

Webchat with physio Sarah Connors

Posted: 12/02/2013 at 20:24

Hi Sarah

I've developed pain underneath my keft kneecap below the knee and to the inside. I  don't feel it at all when I'm running or cycling, but it hurts going up and down stairs, sitting and squatting, especially in the morning. No heat or swelling, but I'm concerned as I've had  it about 4 weeks and have cut back my training mileage but it doesn't seem to be improving. I've been endurance training for the past 3 years, with a very gradual build-up to about 70 miles per week during marathon trinaing in the Spring and Autumn. I have a neutral gait (with a little supination on the left foot). I run in neutral shoes and enjoy wearing quite minimalist models (Kinvara/Green Silence). Any suggestions much appreciated.

Many Thanks

Abingdon Marathon

Posted: 18/10/2012 at 13:39

Ecky - if you're desperate for a qucik "comfort stop" "Peep-O-Day Lane" (the cycle track you run along betwen miles 13 and 14, and again between miles 22 and 23) has a useful hedgerow on the left hand side. It's not too thick to climb through but is thick enough to protect your modesty (and just has empty farmers fields at the other side of it). You might come out with a scratch or two but nothing worse.

Remeber to take a bit of "emergency loo roll" wrapped up in cling film in your shorts pocket.

Abingdon Marathon

Posted: 15/10/2012 at 19:50

Hi All

Just in case anyone's looking for nice, easy-print course map, there is one on the website but it's not in a very obvious place - look under the "Archive" tab and select "Past results", then click on the "course" icon for 2012.

Good luck for Sunday

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