The Jimbob

Latest posts by The Jimbob

Paris Marathon 2014

Posted: 12/11/2013 at 16:11

ATM - on the GFA, will probably do the old "see how i feel on the day" vibe! i already have it from Berlin so no pressure on me plus I havent trained enough since to make any improvement. I'd like to try to do the same or close

Paris Marathon 2014

Posted: 12/11/2013 at 15:27

Agentpenguin. In terms of Interval training, i do have a workout i do, that i incorporate into my training plans. For my Paris training i did find it helped me to improve my race speed. In my Paris plan i expected to put in one of these workouts every week. If it was a week where i was racing – i.e a half or parkrun, then i would drop it.

In my latest plan the Berlin plan – i had more races throughout the campaign, so felt when i had raced i had done my “speedwork” for that week and used the other session that week for a more relaxed run or second tempo run at marathon pace.

For Paris 2014, i will be doing less races and more interval training – hopefully back to one a week. My session consists of an 8 and a half mile run, that includes a mile warm up, then sprint flat out 2 mins, recovery jog for 3 mins and so on ...... with a warm down for the last half a mile. I don’t get too scientific about it – its a solid workout, i don’t run the intervals to a specific distance, just burn - then breathe – burn – then breathe for about 45 mins continuous!  When i get tired i don’t cover as much distance in each rep, same if i have a hangover. I just do it as well as i can. The session as a whole used to be around 1hr06mins – the last one i did was about 59 mins –  i’ve noticed a gradual improvement throughout the last 12 months. Other runners will do interval training with more focus on sets of distances or pyramids intervals or hill intervals, or maximum HR etc – i just go with how i feel. It’s definitely a tough “puffy” workout!  The graphs on my garmin page show the spikes when i’m doing the reps so i know i’m working my heart and increasing the speed at the right time. 

To try to go quicker in Paris, i am hoping to do more interval training and more core work without the need for ramping up the weekly mileage. In truth, if one wants to go quicker than sub 3 hours – the mileage will need to be increased at some point. Thankfully i am not pressurising myself for the sub3 just yet. There’s time, hopefully in the next few years, and i think building slowly to a good marathon PB is a more sensible play, while enjoying the journey which is the most important thing – and gaining more experience over the distance – which i have very little.

Paris Marathon 2014

Posted: 12/11/2013 at 13:07

Agent Penguin. Thats an easy one for me to answer as that is the sort of pace i have been training at for the last few months. Race pace of 7.29 per mile average will give you a finish of 3.14.59. I wanted to break the 3.15 in Berlin (off the back of 3.23 in Paris) - i trained my mid length tempo runs (10-12 miles at marathon pace) at 7.20. doing at least one of those runs every week. (sometimes 2) - the long runs 18 miles+ are at 7'45 to 8 min per mile average. I wouldn't be going much slower than 8 on the long run, but not much quicker than 7.50, you don't want to risk injury.

Best off doing 7.20 on the medium long runs to get your body used to running the target pace which is what i ran at for Berlin training plan- which gave me a few minutes buffer for a fade in the last 6 miles. to bring me in under my target. I came in at 3'11'52 with an average of 7'19 per mile so hit the mark spot on in line with my training and didn't over extend myself on race day.

Off a 3'19 - you might improve a little more than 3'15 if you train right. Maybe target a 7'10 race pace for Paris and try to hack 10 mins off your PB! I would stick with 7.20 for now and review it in the new year - maybe do a half marathon around mid feb and if you are manage a sub1.30 - then 3.10 or just under would be a good target without overdoing it and risking a blow up in the second half of the race.

Valencia Marathon 2013

Posted: 12/11/2013 at 09:40

i had a bit of knee soreness on my run today Jake, it's unlikely to be anything sinister (i hope!). We've cut back our mileage and training intensity. Some of it could be "phantom" pain - some is stifness caused when the  micro fibres in your muscles heal during taper.

Just one more run to go people, don't do anything silly. Stay warm ..... BRING IT ON!

Valencia Marathon 2013

Posted: 10/11/2013 at 09:00

Morning, 10 miles done, test drove the belt, seems like I'll manage if I have to. Would prefer the temp to drop off a bit. Stay healthy this week peeps, steer clear of people with colds etc and don't overdo it in training. Just have a couple of short relaxed runs to keep the engine warm. Excitement building for our little excursion . Anyone flying easyjet next Saturday 8.10am from gatwick, look out for me and Pottermoss in the lounge. We'll be drinking coffee. Stop for a natter.  

Paris Marathon 2014

Posted: 10/11/2013 at 08:41

Last long run done before Valencia. Was cold out there today. 3 tops, gloves, hat, running shorts, running tights. Test drove the bottle belt. Didn't slow me down too much. It was 10 mile at m.p, had no intention of going further. 28 miles for the week. 2x easy 10k runs planned for next week.

Good luck today Wemmy (you friggin loons!)

Hows the Paris pre-training training going peeps?  Everyone building a nice base for the fun beginning in December?. Brrrrrrrr the cold winter months, 3 months of grafting while battling the cold, wet and dark. We're all here for each other and we'll be stronger for it! Today seems like a good day to run (unless you're Radar Sal)

Paris Marathon 2014

Posted: 10/11/2013 at 06:29

More porridge vicar?

Paris Marathon 2014

Posted: 09/11/2013 at 14:38

Orapidrun, its more like 15 minutes for them to kick in, I will get on my first after 35 minutes and then I'm on one every 3 miles. There is no real value in taking one at 24 miles apart the psychological benefit. Of course, if people can't stomach too much gel then it will hinder you physically and mentally. I am an advocate of the gels, don't cope so well with liquids, end up spluttering and choking.

Paris Marathon 2014

Posted: 09/11/2013 at 11:15

YM. Sounds like you are under fuelling . I take around 170-180g of carbs in gel form in a marathon. for 4 hours you should be looking at quaffing over 200g through tthe race. 

Paris Marathon 2014

Posted: 08/11/2013 at 15:49

Anyone toying with the idea of Silverstone which is on the same day as Reading (which i prefer usually) - the cons, its a bit dull, there's not many spectators, it can be cold and it is open so if its a cold breeze it can cut right through you. The pros - its fast and flat, a pb is definite possibility, the pens are well organised, the soft tarmac of the circuit feels nice to run on, there's a big posse of us doing it - so we'll make it a great day of banter (maybe a lunch after?) - and the biggest plus, it starts at 12 midday.

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