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2016 Marathon Training Thread
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10 muddy miles D&D on a dreich morning.
well done to all getting out in this horrible weather.
looks like Loch Katrine mara highly likely to be postponed, so as well I have an entry in for D33
Fiona check them out in a shop first if you can
very light for the level of cushioning 
Just ordered another pair and the trail shoe
SM6 Well done on the weights session after a long run
never had a problem with the shoulders.
MG7 nice 11.5 miles and for getting out between showers
OH Weather is crap but well done for your muddy 10 miles
750m front crawl all easy this morning and out in the same weather as yesterday for 6 miles recovery, most of the trails are like streams now so feet very wet and working between 3 pairs of trainers now
Hi everyone, i'm new to the site, but new to running, however i'm trying to take a more targeted route to improvement. I've done a couple of marathons and want to improve my time and plan on using one of the ultimate guides for sub 3.45/3.30 but i don't understand some of the days and i can't find any explanation. Does the following make since to anyone?
7M of 1M jog, then 4 x 1M (or 7:30 mins) fast, with 400m (3-min) jog recoveries, then 1M jog
I apologise if i'm wasting anyones time with a simple question
just worked it out. Was being a bit simple :P
Jock - Mile warm up, 4x1 mile, with 3 minutes jog between, mile warm down
7:30 miles seems an utterly bizarre pace for a 3:30 plan right enough. I don't even know what that could be??
NP - Well done on the swim/run double
OH - Good 10 this morning
You'll go well at D33 with all these decent runs!
Michael - Even over a couple of days that sounds mental! Well done on the 11.5, nice pace
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32x25 swim, been ages since I was in the pool. Still can't swim!
Didn't realise I have both a tempo and MP run to do this this week, urgh
11 with 10 @ MP (7:27) tomorrow hopefully.
I'm getting the weekly Runners World emails and tomorrow's is equally confusing
5M of 1M jog, then 4x800m at approx 10K pace (3:30) with 400m jog in three minutes, then 1M jog
My 10k pace is not 3:30/mile. My 1k pace isn't near that either!
Anyway, the plan is to jog to a nearby park, do four laps with a rest lap in between, then come back. I plan to ignore the weirdness on the plan
SM, yeah not a week to look forward to is it, nice swim I bet you're better than me
Jock, Welcome
NP, Well done with the swim and trail run you will be buying an extra newspaper a day to get them dried out
OH, you are putting in the miles, well done with the muddy 10
MG7, it is good to get a break in the weather to get your run done.
Fiona, that cycle on Saturday sounded brutal, well done getting a run in, I'm sure the running fitness will return just to up those miles to quickly.
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a 4 mile recovery plod today, at least the legs felt a little looser afterwards, the hip is still not right but will continue with the stretching and rolling.
Well done guys.
MG7 good work on getting the 11.5 done.
Fiona good to hear from you, what reces are you aiming for?
Jock welcome
NP nice running and swiming pal.
Stewart nice little run, hope the stretching will help.
SM well done on the swimming even if it was hard work, my technique is pretty poor as well.
5 m recovery yesterday then 12.7 tonight, 8.5 with the club @7.13, another wet one.
MG - Great club run, wouldn't have liked to be out tonight!
Stewart - Hope the hip doesn't worsen.
RP - 3:30 would be for the 800s, so 7 minute/mile? What's your 10k time, 43-44 ish? That'd be roughly 7 minute miles I think.
Thanks Stuart. 3:30 for the 800 makes sense. My 10k PB is 40:03 so it's good to know I'm on the right plan
RP - If your 10k is 40 minutes, 3:30 is way too slow for 800s! Probably better aiming for 3:00-3:10, I'm similarly paced over 10k and would aim at about 3 minutes.
If you google mcmillian running calculator that gives you a good idea of the pace you should run intervals at, although the long run paces can look bold!. The generic one sized fits all plans can be pretty mince for suggesting times for short reps!
I'll point out I've not ran a good marathon, so feel free to ignore me.
Morning just a quick post will catch up later
13 miles last night , 6 solo then I met some local running mates who did their long runs on Saturday so were planning on around 7 perfect really it means although I struggle to do long runs at the weekend in company I can still rely on a not too lonesome long run in the week .... 13 in 1.53 .. average 8.42 , really pleased as its alot hiller round here than where I ran before moving in with my OH
45.5 miles last week , plenty considering Im not marathon training
NN - Cracking mileage and long run.
I really have been finding the long runs with others has been helping, thankfully a few of my mates seem to have the same race list as me this spring so hopefully won't need too many solo long runs! Wish I could ay the same about the tempo/MP runs though!
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MP run isn't happening today, not in that wind and rain. Might go for an hour jog.
SM6 thanks , but hardly compares with your 16.5 miles 8.06 pace !!!! did I read that right ? what marathon are you doing ? I see you are unlucky with the weather today ! pity to miss the MP run ! but conditions need to be half decent for that session
4 miles easy done today , weather much improved here ( at the moment )
NN - Yeah, I got towed along on Sunday. I ended up running with 2 runners aiming for 83 minute halfs, and another aiming for a 2:50 full! Thankfully they went quite slow so I could keep up!
I'm doing Greater Manchester at the start of April.
JockS Welcome glad you got it sorted out
RobP Welcome the 800m taking 3 minutes and 30 seconds is a Bart Yazzo thing an American guy who said if you can run 10x800m in say 3 minutes and 30 seconds with a recovery between each of the 10x800m your marathon should be done in 3:30 and it also works if your slower or faster 10x800 @ 2:50= a marathon in 2:50:00.
IT's about being able to do everyone at the same pace/time. If you do the first one in 3mins and the last 3 or 4 in 3:45 the training effect isn't as good. It should be hard but comfortable.
SM6 well done on the swim enjoy the run
once you get out after the first mile or so you will be fine.
SC stick with the stretching I found the best ones where bent your knees, touch your toes and straighten out your legs pushing your bum into the air. then sets of clams. On your side draw your knees up and then lift the top knee away from the one on the floor keeping your feet together.
clams hip flexor exercise
MG1 Thats a great double day and nice pace running with the club
NN Nice long run banked and the hills will make the legs stronger also great miles for the week, I'm looking forward to seeing how you get on in a half come April
First of two runs done with just over 6miles done, the forestry have been cutting down trees in a couple of areas over the past month or so. I now know why Noah has started to build his ark, over the past seven years or so I can't remember it raining so much when out running
Out with the club tonight.
Well done on the LRs Stuart, NN, MG7 & OH.
NP sounds like your weather has been wet and windy too. Hope you find a dry pair of trainers for club run!
Welcome Rob and Jock.
Stewart I hope that hip settles down. Back to JS tonight?
MG1 I have a VLM place but not sure how the ankle will react when I increase the mileage/intensity. Not too fussed about races but for a change I might do some time trials on the bike although I'm not buying a TT bike!
Back to work and a 6am short run, very envious of your full time athlete status NP.
F
Fiona, well done with the early run, it was meant to be JS tonight but didn't make it as I had no one to watch the youngest
NP, thanks for the advice I'll give those exercises a go, well done with the double run, and I agree it is a lot wetter these days! that's global warming for ya!
SM, it is not pretty out there today, hopefully you will squeeze the MP run in later in the week
NN, nice to get a weather break, I'm sure you have made the most of it
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As mentioned above no running today so I'll do some more stretching and rolling instead,
SC stretching and rolling good plan, hope it sorts the hip
FC well done for getting out early.. keep it going
NP v. funny about noah.. yes weather is caused by shift of north atlantic oscillation (+ve state causes this wet weather)
SM6 the mcmillan calculator is neat thanks mate
JockS welcome to the group
OH good distance in the muddy stuff... happy days..
Out with the club tonight trailing at the back one of my mates said that they could hear me catching them. 5x1250m mile splits were 6'25" 6'43" 6'44" some work to do but great fun and good feeling after... perhaps medical advice not needed I've said goodbye to last years pneumonia, thanks to all here for comments.
Fiona nice training at dark o'clock I don't miss running at 5am
Just build up easy and add the strength to that ankle/foot 
SC hope the stretching is going well
MG7 Thats a nice session and good splits
Well second run with the club last night just over 6 miles with 8 x Hills with jog recovery (hills done in 51/52 seconds). Felt good swam this morning 1km (40x25m) but forgot to turn the garmin on for the last 10 lengths
Out later for an easy 8 miles.
NP - Good running and swimming as always
MG - Well done on the intervals, good pace
Fiona - Well done on the short, early run
Stewart - Hope you've got out today
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6 yesterday, not easy easy but felt easy enough.
Going to pull my rest week forward to this week (should be next) feel pretty rubbish tonight so bailing on my planned 11. Legs are a bit sore anyway so they could do with a rest. Had planned to move one of the 3 taper weeks to an earlier rest week anyway so doesn't disrupt the plan any.
Hi everyone, happy new year
I'm still struggling with the chest infection - now on steroids after 3 weeks of antibiotics, but I am starting to turn a corner...
HM if you're still on Fetch you could look at this link for HR training. http://www.fetcheveryone.com/article-view.php?id=434
You do need to establish your real maxHR - don't rely on that 220--Age formula. (My max is 212 and I'm not 8 years old.) In the early stages however, if you don't feel confident about banging out some fast 400's to test your max, then I'd just get some miles in at your 5k pace + 3mins per mile - no chance of injury at that speed, and you can build up your base quickly.
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13m MLR for me today - doc said it was ok to go out in the cold weather - very slow but I'm glad I got it done as it's the longest run I've done since September!
I think I've got everyone's race plans, but please post any additions or corrections...(Michael I couldn't find one of yours.)
2016 Race List
17/1/16 First Chance 10k Night Nurse
24/1/16
31/1/16 Raheny 5m No Pain
06/2/16 Fulford 5m Night Nurse
13/2/16 Exeter Half Night Nurse
21/2/16 Devilla Forest 15k Stuart M
21/2/16 Kinloss to Lossiemouth Half Stewart C
27/2/16 Scottish National XC Stuart M
27/2/16 The Hillary 50m Ultra GazMorris
06/3/16 Bideford Half Night Nurse
06/3/16 Essex 20m Teknik
06/3/16 Nairn 10k Stewart C
12/3/16 D33 Other Half
13/3/16 Inverness Half Stewart C
19/3/16 Larne Half No Pain
20/3/16 Brentwood Half Teknik
20/3/16 Alloa Half Stuart M
27/3/16 Elgin 10k Stewart C
03/4/16 Berlin Half Night Nurse
03/4/16 Winslow Half No Pain
10/4/16 Greater Manchester Marathon Stuart M, Stewart C
17/4/16
24/4/16 London No Pain, Fiona C
30/4/16 Highland Fling Tricialitt
01/5/16
08/5/16
15/5/16 Cape Wrath Challenge Other Half
22/5/16 Keswick Mountain Festival 50k Trail Ultra Michael Griffiths
29/5/16 Edinburgh Half Stuart M
30/5/16 Bupa 10k HM
02/10/16 Chesterfield Michael Griffiths
29/10/16 Snowdonia Other Half
Yes I'm still on Fetch so will have a look at that thanks. I'll let you know the dates for my 2.5 mile race and 5 mile race when I know them.
I'm doing London and then Milton Keynes on 2nd of May.
SM not a bad idea if you are feeling it right now, you have done some big miles recently.
Fiona hope you anke is ok to make it to London
NP good couple of lots of training again.
6 m yesterday and 8 m tonight.
MG, nice couple of runs, is the 20 mile race going to be a marathon pace practice?
SM, a wise decision, I'm thinking about moving the LT session to next week
Tek, awesome job with the race list and I'm glad you appear to be getting over that chest infection, well done with the 13 mile MLR
NP, well done with the speedy hill reps and swimming, I hope the run went well this evening
MG7, great splits you've got to be happy with that
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just over 12 miles tonight with 9 @ MP effort (85% avgHR) another tough run the hip was fine until the last 2 miles again, I'll keep up with the clams and side leg raises and hope the niggle eases as I start to improve the strength in my hips
Stewart that's a great run last night and well done on keeping up the physio exercises.
Nice intervals MG7.
NP and MG1 more good consistent training.
Stuart good plan to rejig recovery week when feeling tired - best to avoid the chance of illness and injury.
Teknik that's an impressive run with a chest infection. Hope you don't have an reaction to it.
Club turbo night on Tuesday, 45 minutes with intervals last night and an easy 45 minutes this morning although before 6am nothing feels easy! Turbo tonight and rest day tomorrow.
F