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Shades Marathon Training
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I love marshalling, lots of warm clothes, jelly babies for those struggling and all those encouraging remarks to make.
I hope everyone's long runs/races go well today.
tired girl - well done
shades - the marshalls at the race yesterday didn't do any of that. They just watched us as if we were from mars. Being that my first race, i thought that that was normal...but maybe not
Mokina - no, it's not normal, they are usually nice, though they do have a disturbing tendency to say 'not far now' when it actually is!
12ish miles today in the rain. Achilles niggling very very slightly so will back off a bit this coming week to be ready for 18 next weekend!
Spent today marshalling on our club's x country, so I exercised my vocal chords instead of my legs by yelling encouragement (but I did avoid the 'not far now'). Think I'll stick to road running - the clay just looked too sticky and squidgy to run on!
HasL - glad you're feeling a bit better, take it easy, no running until you feel 100% again.
Cas - great run
sluggie - hope you're achilles is OK.
Scoobs - hope the healing continues - sounds encouraging and hope it carries on in the same vein.
HasL - hope you get well soon
Lots of really good running going on....
...well I managed to PB today at Wokingham 1/2 by 11 mins - so 2:35 down to 2:24 (by my watch. Am really encouraged although disappointed not to get closer to 2:20. Averaged 11 min miles (which is better than training pace for a long run of 12+ min/miles) but was on course with 10:30 min miles until mile 6 - suffered with stomach cramps for the first time in a race which necessitated 2 walking breaks between miles 9-11 (although pleased that apart from that I only walked through the drinks stations) and some 12 min. miles. Tried to push in the last 1.1 mile and managed 11 min mile (which did include a hill) so a bit disappointed with that although I did overtake 10 people :-) so hopefully will have avoided my usual position of 11th from last!
I think sub-5 at London is a bit ambitious based on my half-time but at least it's getting closer to my 10k and 10 mile times!
Did you race today Shades?
Tiredgirl - glad the shins were ok and you feel confident again.
Sluggie - you are wise to take it easy this week. All these niggles are so annoying.
Cas - I think the marshalls do a great job. Luckily I've never been in a race where they were not cheerfull or appreciated. Good run yesterday.
Sian - Well done on the PB.
I think you probably went off too fast.
Based on that race your training paces are:-
Long runs 12.05 to 13.05
Easy runs 12.05 to 12.35
Tempo runs 10.30 to 11.00
As long as you do all the necessary long runs your estimated marathon time based on your new half PB is about 5.05. But a lot depends on how you cope with the last few miles of the marathon, I think you will be OK as you did a good time for the last mile of your race yesterday. Also if you run the first half too fast in the marathon you could easily end up with 5.30 hours but if you pace it right, I think you will be very close to your target. We have a few weeks to go yet.
I will nearer the time lecture everyone about pacing within a marathon!!
No, I didn't race yesterday, still recovering from a slight foot injury which is healing well.
I did go off too fast - the first mile was 11:05 but that was with 2 bottlenecks so continued to run at same pace with same people but 2nd mile was 10:05 so think damage done there - did rein it back after that but obviously not enough!
You did very well
Cautionary tale - I got to the bottom of the Achilles niggle when I took the orthotic insoles out to dry my shoes and found that the clip-on plastic wedge that does all the work of tilting the foot into the right position to control overpronation was not there on the left insole (I later found it on the floor of the spare bedroom). Must have been off for about a week since I last took the insoles out...DOH! never mind, it's back now...
I've marshalled at the White Horse 1/2M and the Abingdon M. I always clap the runners and say 'well done'. At Abingdon a couple of years ago, I was at the 25 mileish mark and helped hand out bits of Mars Bars (other chocolate bars are available).
I managed 13.6 miles at the weekend at 10:10 miling. I've had to swap Tue/Thu for Wed/Fri this week and will be attempting 16 at the weekend as next week, I've got a 10k when I should be doing 16.
The results came out today and there were more than 60 people behind me..so I wasn't the last ones. I am also pleased because I was not tired during the race nor afterwards. I spoke comfortably throughout the 10k. So, it seems to me that I can improve my time for my next 10k and aim at a 60 or sub-60 (am I being too optimistic??)
Mokina - if you could speak comfortably during the 10k you can probably knock quite a bit off your time next time. A friend of mine says if you don't feel like you're going to die at the end of a 10k you haven't tried hard enough! Not sure I agree with that, but they're probably meant to be a bit uncomfortable - probably why I don't like 'em much
I'm sure you can knock a bit more off that PB next time round and sub 60 is certainly within your grasp.
Nick - I always run Abingdon marathon and probably took some chocolate, so thank you.
What you did by keeping a steady pace from the beginning is what other runners are unable to do. Most runners go off to fast, blow up and have a really miserable time for the rest of the race, so well done.
And if you do the same thing in the marathon you will have a wonderful day whilst all around you you will see the suffering of those that started too fast.
I do every race the bad way
I've been out tonight and the bl**dy shins are playing up again. I haven't taken any anti-inflammatories today so not sure if it's that or the fact that I set off up hill. I was really tired as well so maybe that didn't help.
I'm going to have an early night, take my anti inflams and try again tomorrow. I'll let you know.
Hi Hippo - nice to see you on this thread.
tiredgirl - sorry to hear your shins are sore again, your tiredness would have made a difference.
I am feeling tired a lot even though I haven't done anything and still have an unpredictable tum, but things are getting better.
Or am i being a bit of a wimp and should I just get out there and get on with it??
I am feeling tired a lot even though I haven't done anything and still have an unpredictable tum, but things are getting better.
Or am i being a bit of a wimp and should I just get out there and get on with it??
Have you tried those probiotic yoghurt drinks? They're really good at getting things back to normal after a tummy bug.
I think I've had a similar bug for the last two days but I've managed a whole day in the office today and managed some food - not as much as normal though.
Was thinking about getting out for our club run tonight as I've got an HM on sunday which I am determined to do. Shades - I should be doing an 18 miler this weekend, does it matter that I'm doing an HM instead? Should I do a couple of miles in the afternoon to make up the distance??
Cas27 - I read somewhere that racing 13.1 miles is a bit like a steady 16 mile run. If it was me, I'd do a 5 mile run prior to the half-marathon (but if you're looking for a PB, this is a no-no!!!)
[Shades may have a different angle on this].
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As for me (those of you who are easily bored may like to switch off now). Mon 7 miles (71%; 7:59 pace); Today 7 miles (70% 8:04 pace). I am nursing a calf strain, so no speedy stuff ftb. However, I am delighted that 70% HR on a flat course is 8-min miling.
Shades, what's going on? I was 9 min miling at 70%, 10 weeks ago??? Only thing I'm doing different is a quality session once aweek with some fast friends and a 80% (Tempo) run once a week for anything up to 7 miles.