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The 2010 Marathon Thread
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Zion, sorry to hear your news your in our thoughts x.
56 x 25 m front crawl yesterday today 8.59 miles Tempo with warm up and cool down. 7:57 6:37 6:40 6:23 6:22 6:37 7:00 7:43 4:12
Happy with that.
Unable to join in the fun regarding the LSR, I think what has been said by Gobi and Joe is fine for people who are starting out however I feel that you must train both the body and mind to run at the pace you want to race at on the big day. This shouldbe attemped towards the last few miles of the long run.
Example if you intend on racing 26.2 miles @ 7:00 pace do your long run at 8:00 to 8:30 pace but pick the pace up in the last 5/6 miles to 7:00 pace. This will mean that on the day you know that you can run at 7:00 pace from 15 mile plus. If you don't do this you will find it very difficult to overcome yourself telling you, you cant do this you havn't done it before. Don't do this every long run but every 2nd or 3rd long run. Taking into account all your training and a good taper I still think it's a massive ask to increase your speed for 26.2 miles if you havn't attempted it in part in your training.
Fiona great milage on the treadmill and a nice long run, the plan needs me to be running 70 miles aweek at the start which is a third more than last year at this stage but feeling very good at this stage
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NP - I have started doing the first 3/4 of my long runs really slow and the last 1/4 at marathon pace. As you say, hopefully that will help the big slow down after mile 20.
JCM - I guess heart rate is the way to go if you're adding mountains into the mix. I think the rule was to keep it under 75%.
Cough is now worse and moving into nose as well. Drinking Lemsip.
I am no way am saying you should never run fast in a long but most people see the run you are talking about and start there bypassing the actual base part of the long run.
My early season long runs start at MP + 2 mins
My serious sessions have 4/6 mile chunks at MP in them usual 2 sections.
Gobi, Agree with the phases of training, I also think that people and I include my self in this when they first take on the marathon jump stright into a 12 week plan without building a big enough base. Thats why rather than 18 weeks P&D mine is 24 weeks, building the miles and number of sessions in the six weeks before starting a plan.
Looking back on last year my first 18 mile run was on the 27th Dec, so about 10 days infront of last years plan also 20miles up on the week.
Mr Spoons,
Sounds like I need to move up a bit on the 'out of action bench'. Lemsip, a wee dram & warm bed work very well for me at bedtime. Hope the lurgy clears soon.
I know this winter has been different and I have carried on running marathons as part of an extended ultra marathon base period but a normal year would see me doing no long runs at all between September - December.
Gobi - 2 hours at your pace will cover further ground than me, so is it time or distance that is important right now for the long runs? So, if I do the right thing and slow down, should I run 15 miles in a slower time (say 2:20), or 2 hours at a slower pace (which would end up at around 13 miles)?
USB: Sunday was a rubbish day for racing for a lot of us, as it seems. Like you say, better than a boring slog on on your own. And it's all miles in the bank.
I'm always confused about the LSR stuff too but if I run at planned MP plus 90 secs I usually end up with a HR which is below the recovery zone. That can't be right? I usually train by HR and keep my long runs around the 70% mark, give or take a few %.
8 miles done in yet more snow today. It was like running on sand! All good training though and running at lunchtime meant running in daylight. Nice.
*stands well back and throws Mr Spoons a box of tissues*
I'm heading out in a few minutes to christen my new shoes. £32 from eBay
USB- where do i vote for you???? Think you met a friend and work colleague of mine in Birmingham- Andrea- she mentioned a Bridget...
9m for me tonight with 4m tempo in the middle- felt harder than usual after Sunday's exuberance, but ok. splits: 8.19, 8.21, 8.03, 6.44, 6.36, 6.37, 6.38, 8.07, 8.29
Gobi- was figuring that as I can't fit in the same volume at this time of year that I could (and will) do in the spring/summer, that I could compensate to some extent by pushing the tempo runs and last few miles of the LRs a bit harder- what do you think?
I love the geeky stuff and am always ready to listen and learn
Mr Spoons- hope you're feeling better- or at least running
Bridget- found the voting bit and added my support
Night all-
I think I was the only Bridget there jason so it must have been me. Thanks for the vote
Speedwork tonight went much better than last week 4 x 1K of which 3 were around good 10K pace, 2 x 500m which were nicely under 5K PB pace and then 2 x 200m with the last one nearly getting down to 7 mm pace.
My Zone 1 training area is under 60% HR and I often run here, I like it :¬)
Jason - No is the simple answer. Winter is a time to recoperate and build a healthy base with a more relaxed training approach.
You have to ask yourself what you are trying to hold onto at this point and why? I often have discussions with new athletes(adult men aged between 25 - 50) who are worried that if they back off the training they will lose speed through the winter so they insist on hammering it out doing everything at 75% or more and will not see the value of base. They do indeed stay at the front through the winter but the runners who back off and build base make great gains when the hard training starts again as they are more rested and better aerobically prepared for hard work.
The choice is simple
work hard all year and stay about the same maybe improve a little
back off a little bit build some base and by the time the race season really starts you are back where you were at the end of the year before(close enough anyway). Start doing that missing speedwork and make the big gains.
Mr Spoons,
How are you feeling today?
OK, this thread is already convincing me I probably need a few easy weeks at this point - thanks Gobi
. This week I'll stick to my intervals today, just because I enjoy them, but then nothing above easy pace for the rest of the week, and a very slow LSR at the weekend.
I have a self-inflicted "back off" week next week as I'm in the US for a couple of days. I'll take my kit but don't expect to have time to do more than a treadmill session, if that - so rather than worry about fitting in anything quality I will take Gobi's advice and trust that my hard work and fitness gained through the autumn will not disappear in a week. Ditto my holiday 2nd week January - I'm off to a hilly part of the Cotswolds and won't plan on doing much there on the running front. Once I am back mid-Jan I can ease back up into my marathon plan.
Not Trust in what I say
Trust yourself
Trust your body
The mind is a dangerous thing
The body is a wonderful thing
Get them working together and you run well.
4 miles recovery last night and just over 12 miles this morning at 7:47 pace.
Jason nice tempo run.
Mr Spoons take care, my OH has come down with a cold but I am at work now till Friday night.
USB well done with the speed work.
Gobi still in my hat and gloves here as it's still very cold.
Mr Spoons,
Glad to hear that.
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Well done on everyone's training.
Freemers - my commute is off road (mostly) through parkland and alongside a river, so I can vary by running different paths. More often than not I'm on one of my mountain bikes. If I'm on the road bike I quite often go in (or home) via back lanes and B-Roads and make the distance up to 25 miles
Last nights commute home went via one of the steepest climbs in the area and over the top of Mynydd Henllys, so was 17.5 miles and hard work in places!
Mr S - run will do wonders for clearing your blocked passages. Don't envy your companions though, make sure you're facing away at the opportune times...
4.11 miles hill repeats yesterday, although I varied it (as I was on my own) and made it an easy paced hilly run without any stops or recovery.
4 miles tempo run today, average 7:10/mile pace.
Chickadee, poor you still running in snow.
Nice hillwork jaycmoore. Hope last night was on the bike or I'd end up sleeping in the office!
Heading out soon for a run as snow forecast tomorrow. Hope to get a decent easy pace run. Did 12 miles on Monday but scary moment when a bloke in a pickup came across the road and drove onto a pavement after me - I ran onto the grass to try to get away - shouting 'Go away you bully' (whilst 5:46mm!) did not really do the trick but I was almost at my car so he disappeared but had to go round a roundabout the wrong way! Just a one off so quite relaxed!!
F
Fiona,
Blimey. Glad you're okay after that.