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London 2008
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CG: 16 week RW sub 3:15 schedule plus a few extra runs.
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
PO2: 10 week homemade schedule after 3 months off injured.
Total mileage = 404 (not inc. FLM)
Long runs = 19 x 3, 20 x 1, 21 x 1.
Ran 3:31:29 - Legs didn't fancy it!
Ran 10k (39:56) & HM (1:25:28) in training.
LL: 20 wk sched based around RW but tweaked to fit in around club training and extra 4 weeks, and tapered earlier, long run 4 weeks before FLM.
Total mileage = 680 (not including FLM)
Long runs = 18 x 2 , 20 x 5, 22 x 2, 24 x 1
Ran 3:38:50 - under achieved, but in a quieter cooler marathon think I could've got 3:30. Ah well....
Ran 3xHM (1:42:53 undulating and 1:44:05 in gale-hit flat Silverstone).
V-rap: Initially P&D up-to-70mpw 18-week schedule, starting 19 weeks before FLM to allow for a ski-ing holiday. Developed shin splints in early February and training was a bit scrappy thereafter. Last 20-miler 5 weeks before FLM.
Total mileage - around 1,000.
Long runs: 21.5x1, 20.5x1, 20x2, several 17-19.5's.
Ran 4.23.53 - poleaxed by the weather and, I suspect, by just not being good enough. But have been able to resume training without interruption.
Ran 48.16 for 10K (2 mins off PB), 1.37.43 for half-marathon (PB) and 2.41.00 for 20 miles (stonking PB) in training.
Choco Total mileage = 690 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 22 x 2,
Ran 3:38:15 (FLM) Too hot for me! A pb though.
Ran HM ( 1.40 Silverstone).
20 miler (2.39 Bramley)
C Tank: 25 week schedule after 1/2m & 10k PB's in Sep & Oct.
Total mileage = 720 (from Jan 1st not inc. FLM)
Long runs = 19 x 2, 20 x 4, 21 x 2, 23 x 1.
Ran 3:26:54 (inc 5 mins walking) - Too hot!
Ran 10k (40:49) & HM (1:33:22) just prior to FLM build.
Rowan 16 week program.Total milage477miles not including the marathon.
Long runs 1x18, 3x20, 1x22
Races x4, 2x13.1, 1x16, 1x20 all PB,s
wokingham HM 1.32.38,pb by 6 mins. Finchley 20,2.24.07,pb by 4 mins.
ReadingHM 1.32.16,pb by 22 secs
Kingston16 1.52.33, pb by 1min 7 secs
FLM 3.20.16-Missed PB by 3 1/2 minutes.I suffered with cramp and had to walk a few times.
Don't have any HRM data from races though.
Not sure whether to do the 2-3 month base mile age - when would be the best time to do it assuming a schedule built around London and possibly an autumn marathon?
Fantastic efforts from everybody and I have really enjoyed reading your reports
Glad to see so many old faces back for another year. I am slowly getting back into things and still running with Hogmonster who seems to be over his stress fracture. Doing the Cocorde 10k in 2 weeks and am expecting a slow time
Tio be honest the best I can hope for in FLM 2008 is 3:40 - have to get in first though !!
had 1st hard run last night and fely preety good, a 6m tempo run at club, 1st mile very slow the 5 m fastish, with a 7:30, 7:20, 7:25, 6:56, 6:45. so happy with that,
Must go and work out Mara milage etc.....
Take care
Went and did my first run this morning. 30 mins easy with the dog and it felt lovely. I'm gonna really enjoy this month of running
PO2, are you in Reading? There's a Woodley 10k on end of next week I think. Fast and flat. I'm thinking of it but not mentioning it to anyone, especially Mr AA!! Generally I hate 10k's but not after marathon training - they seem so short...
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
PO2: 10 week homemade schedule after 3 months off injured.
Total mileage = 404 (not inc. FLM)
Long runs = 19 x 3, 20 x 1, 21 x 1.
Ran 3:31:29 - Legs didn't fancy it!
Ran 10k (39:56) & HM (1:25:28) in training.
LL: 20 wk sched based around RW but tweaked to fit in around club training and extra 4 weeks, and tapered earlier, long run 4 weeks before FLM.
Total mileage = 680 (not including FLM)
Long runs = 18 x 2 , 20 x 5, 22 x 2, 24 x 1
Ran 3:38:50 - under achieved, but in a quieter cooler marathon think I could've got 3:30. Ah well....
Ran 3xHM (1:42:53 undulating and 1:44:05 in gale-hit flat Silverstone).
V-rap: Initially P&D up-to-70mpw 18-week schedule, starting 19 weeks before FLM to allow for a ski-ing holiday. Developed shin splints in early February and training was a bit scrappy thereafter. Last 20-miler 5 weeks before FLM.
Total mileage - around 1,000.
Long runs: 21.5x1, 20.5x1, 20x2, several 17-19.5's.
Ran 4.23.53 - poleaxed by the weather and, I suspect, by just not being good enough. But have been able to resume training without interruption.
Ran 48.16 for 10K (2 mins off PB), 1.37.43 for half-marathon (PB) and 2.41.00 for 20 miles (stonking PB) in training.
Choco Total mileage = 690 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 22 x 2,
Ran 3:38:15 (FLM) Too hot for me! A pb though.
Ran HM ( 1.40 Silverstone).
20 miler (2.39 Bramley)
C Tank: 25 week schedule after 1/2m & 10k PB's in Sep & Oct.
Total mileage = 720 (from Jan 1st not inc. FLM)
Long runs = 19 x 2, 20 x 4, 21 x 2, 23 x 1.
Ran 3:26:54 (inc 5 mins walking) - Too hot!
Ran 10k (40:49) & HM (1:33:22) just prior to FLM build.
Rowan 16 week program.Total milage477miles not including the marathon.
Long runs 1x18, 3x20, 1x22
Races x4, 2x13.1, 1x16, 1x20 all PB,s
wokingham HM 1.32.38,pb by 6 mins. Finchley 20,2.24.07,pb by 4 mins.
ReadingHM 1.32.16,pb by 22 secs
Kingston16 1.52.33, pb by 1min 7 secs
FLM 3.20.16-Missed PB by 3 1/2 minutes.I suffered with cramp and had to walk a few times.
KatieS - my own plan. 7 days a week, 1-2 speedwork, 1 long, 1 midlength, the rest easy.
Total miles 758 (not including FLM)
Long runs - 2x18, 1x19, 2x20, 2x23, 1x26
Races - 20M PB, HM PB, plus others done at LSR pace
FLM - aiming for 3:15, got 3:27 (slight PB). Struggled with the heat and deliberately eased back from 5 miles.
Had a bit of a set back doing my MHR test as couldn't quite reach headless chicken speed. Motivation probably not that brilliant and only able to reach 170 by putting speed up to 18km/h and ramping incline up. The woman next to me who ws trundling along at 8km/h was amazed as I stopped the treadmill in disgust and complained about not being able to get my heart rate high enough as the treadmill started flashing "Warning high heart rate" at me. Probably thought I was attemptingnsuicide by treadmill!!!
Base TrainingI need more information. Can an esxperienced base runner help? I've always just run at a pace and added speed sessions or longer runs depending on what races are coming up. But now I could do with some sound advice on slowing the pace down. ie how long for? how many runs per week? when should I start to see the benefits? when do I start putting in speed training? etc etc.
Half a stone to loseI exercise regularily and eat a healthy diet, (coffee, wine and cheese being my downfalls) but need to shift half a stone before my next marathon attempt. Anyone else considering cutting out the things in their diet that keeps them sane?
Base Training Until now, I've run according to perceived effort, but I'm using a HRM now and for the next 3 months I'll be doing 4-5 runs a week of about an hour at 70%WHR, one 2-hour run a week at 75%WHR and one or two short runs (or races) at over 85%WHR. If my 70% runs are less embarrassingly slow by the end of July, I'll continue. If not, the HRM will go into my Gadget Graveyard.
Losing weight I suspect my current weight (which I maintained easily on 70+mpw) is quite a good running weight for me. I'm a full stone heavier than elite female runners of similar height, but my body shape is naturally more carthorse than racehorse and at my theoretical "ideal" of 6st 6lb I would be a very ill-looking dinosaur.
It's a balance. I might run better if I were a bit lighter, but would rather not risk losing muscle and organ tissue in the quest to shave a few seconds off my PB.
I ran my first two maras at just over 9 stone and FLM at just over 8.5 stone. I'm between size 8-10 now and would love to get another 0.5-1 stone off but my monthlies are on stop so not sure if this is a good idea. Don't know why though because my body fat is around 19-20% so it's not as if I'm underweight. Velo, I think we're a similar build from what I remember of you at Abingdon?
Training going quite well, recovered nicely which I attribute to getting sports massages 6 weeks before and 1 week after FLM. Did 2x4 mile, 1x6 mile and 1x8 mile last week and am running 6 mile leisure centre league tonight, though will not be going flat out. Tewkesbury half mara is a week Sunday, though I will be comfortably, not flat out, so no PB's expected, despite what Snapstinget thinks!
Did 5 miles on Saturday, 8 on Sunday and 6 this lunchtime. Feeling good, but HR was a about 6-8 beats higher than it should have been today. I was feeling great and wanted to run fast, but remembered the point of the session was recovery and backed right off to 8:30 pace.
Weight is back to pre-FLM level (11 stone) having dipped to 10-9 post-race and ballooned to 11-3 by Friday.
Weekly plan is:
Wk 1 10-15 (did 13)
Wk 2 20-25
Wk 3 30-35
Wk 4 40-45
Wk 5 onwards 45-50
Don't think I can get more than 50 miles a week in during the summer without serious impact on family life.
Best Marathon 9St12, this marathon must have had water retention as bad time of month (enough said) but went from 10St2 to 10St7 week of Marathon and had disastrous run........., now Edinburgh week later in month so surley will be better!
My racing photos always seem to be with people who are about a foot bigger than me (CT)............
AA - There is a 10k at Shinfield on Mon (10:30 start). I may be coming up for it yet.
Take care
Be very careful about losing more weight if you're not having periods. That suggests that your body fat percentage may be lower than you think it is.
Might see you at Tewkesbury! At the moment it's a toss of a coin between Tewkesbury and Hinckley on 13th May. I'm not planning to chase a PB either.
Does coffee make you put weight on?
Chocolate is my downfall, but I WILL NOT give it up... for anything!
;-)
Velo, hopefully see you at Tewkesbury :-)
Chocolate, though ... it's rare for me to have a completely chocolate-free day, but I try to limit it to the later part of the day when I've had two or three meals of proper food. Otherwise it just displaces healthier stuff from my diet. On the other hand, eL Bee! lives on Fruit'n'Nut if left to fend for himself, and he's a great deal faster than I am.
Any food will do
(I call it Foodatarianism!)
Portion control is the thing!
And for some people - reconising when you are catabolic and NEED to eat more
What's wrong with Fruit&Nut?
RFJ, don't think I'll be ready by Monday for a 10k, and Shinfield is only 15 mins from me and have run it many times, its only a slight hill at about 6-7k, but has about 1000 runners usually. Mmm, taking myself into it... Might re-consider cos I think we can enter that on the day too.
Minni - entered Berlin yet....?
CG, booked into the same hotel as you and Smiffie, will cancel my other reservation.
Anyone else???!
What about Woodley on the 13th May?
I very rarely run 10k's. I'd be interested to see if I could achieve a pb on the back of the marathon training.
Take care
Total mileage = 718 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 21 x 1, 22 x 1.
Ran 3:25:41 (Hoping that result was below par due to illness just before marathon).
Ran 10k (41:49) and HM (1:33:30) PBs in training.
MTR: 16 week RW sub 3:30 schedule minus a week off sick.
Total mileage = 635 (not including FLM)
Long runs = 19 x 1 , 20 x 4, 22 x 1.
Ran 3:15:51 - over-achieved I think!
Ran 2xHM (1:33:15 & 1:38:50) in training.
PO2: 10 week homemade schedule after 3 months off injured.
Total mileage = 404 (not inc. FLM)
Long runs = 19 x 3, 20 x 1, 21 x 1.
Ran 3:31:29 - Legs didn't fancy it!
Ran 10k (39:56) & HM (1:25:28) in training.
LL: 20 wk sched based around RW but tweaked to fit in around club training and extra 4 weeks, and tapered earlier, long run 4 weeks before FLM.
Total mileage = 680 (not including FLM)
Long runs = 18 x 2 , 20 x 5, 22 x 2, 24 x 1
Ran 3:38:50 - under achieved, but in a quieter cooler marathon think I could've got 3:30. Ah well....
Ran 3xHM (1:42:53 undulating and 1:44:05 in gale-hit flat Silverstone).
V-rap: Initially P&D up-to-70mpw 18-week schedule, starting 19 weeks before FLM to allow for a ski-ing holiday. Developed shin splints in early February and training was a bit scrappy thereafter. Last 20-miler 5 weeks before FLM.
Total mileage - around 1,000.
Long runs: 21.5x1, 20.5x1, 20x2, several 17-19.5's.
Ran 4.23.53 - poleaxed by the weather and, I suspect, by just not being good enough. But have been able to resume training without interruption.
Ran 48.16 for 10K (2 mins off PB), 1.37.43 for half-marathon (PB) and 2.41.00 for 20 miles (stonking PB) in training.
Choco Total mileage = 690 (not including FLM)
Long runs = 18 x 2 , 20 x 4, 22 x 2,
Ran 3:38:15 (FLM) Too hot for me! A pb though.
Ran HM ( 1.40 Silverstone).
20 miler (2.39 Bramley)
C Tank: 25 week schedule after 1/2m & 10k PB's in Sep & Oct.
Total mileage = 720 (from Jan 1st not inc. FLM)
Long runs = 19 x 2, 20 x 4, 21 x 2, 23 x 1.
Ran 3:26:54 (inc 5 mins walking) - Too hot!
Ran 10k (40:49) & HM (1:33:22) just prior to FLM build.
Rowan 16 week program.Total milage477miles not including the marathon.
Long runs 1x18, 3x20, 1x22
Races x4, 2x13.1, 1x16, 1x20 all PB,s
wokingham HM 1.32.38,pb by 6 mins. Finchley 20,2.24.07,pb by 4 mins.
ReadingHM 1.32.16,pb by 22 secs
Kingston16 1.52.33, pb by 1min 7 secs
FLM 3.20.16-Missed PB by 3 1/2 minutes.I suffered with cramp and had to walk a few times.
KatieS - my own plan. 7 days a week, 1-2 speedwork, 1 long, 1 midlength, the rest easy.
Total miles 758 (not including FLM)
Long runs - 2x18, 1x19, 2x20, 2x23, 1x26
Races - 20M PB, HM PB, plus others done at LSR pace
FLM - aiming for 3:15, got 3:27 (slight PB). Struggled with the heat and deliberately eased back from 5 miles.
RFJ - RW / Mike Gratton 20 week plan (Start in Dec) with a mara and ultra planned. Viral Pneumonia the whole of feb put paid to that.
Total Miles - 521 (not enough feb milage very low)
Long runs 2 x 17, 1 x 19, 3 x 20
Run 7 times a week (1 day is a double) 1 day rest. 1 long, 1 mid and 2 speed / hill sessions 2 recs
Races 1 x 20m, 1 x 15m, and a few 5ks
FLM - 3:59 knew 3:30 was not on cards from trg so not too bothered - eased back from start and struggled in heat.
Regarding base training, I would pop over to the Hard Training thread for more info. I'm going to do as Mike Gratton is advising and keep my long run of 2.5 hours going with 3 speed sessions a week until I start building mileage again in June.
AA - I'm already getting excited about Berlin!
Somehow my easier week ended on Friday and I've run every day since so tomorrow is a DAY OFF, on bright side only a week and a half til taper for Edinburgh LOL
Training started Jan 2007
Total Mileage 565 not inc LM (lost week Feb with back)
Long Runs 1 x 18 4 x 20
Run 6 days a week l x long, l x Medium 2 x speed sessions
Races 1 x 10K 1 x 20M race, 1 x 1/2 M 2 x Road Relays
11 Months, 11 Days, 11 Hours, 11 Mins, 11 Secs
and counting.....