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Shades Marathon Training
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OTB-Your half seems good in comparison to your short times so hopefully a good endurance base is there.I'm a massive advocate of slower paces after seeing what it has done to my times this year.I generally did 4x slower runs and just 1 hard session a week,usually a 5-6 mile hill loop as hard as I could and that got my half from 1:45 -1:30 in 5 months and in 10 months my full went from 4:24 to 3:31,patience is the key which we can easily struggle with.
15 miles today but a bit of a schoolboy error,since yesterday lunch I'd only eaten a bowl of soup,2 pieces of toast and porridge so realised about 8 miles in that combines with last night's fast 10 I was going to struggle,had to dig in for the last few but got it done.How some fasted run I don't know but I won't be making that mistake again.
SK - Sorry if I've zapped this but have you diagnosed PF yourself or has someone else given you a diagnosis? Regarding my hip I think (as Shades suggested) it is indirectly related to the accident - I hurt my right foot but continued to run as it wasn't really painful but I must have been overcompensating the other side which has resulted in hip pain on the left side
OTB - Welcome! You definitely need to slow those training paces down.. bet you'll enjoy your longer runs more as a result
Emmy - That's a great photo of you and Iain. Like you, I'm thinking of having a break from running for a bit but for me I just want to clear up all these injuries. I've spent a year getting over tendonitis and then my accident causing another foot problem and now a hip injury.. I've had enough!
Nick - Great to see you're planning your race diary! I don't go abroad for marathons but I like looking at races a bit further away so we get a weekend away which is a bit more manageable than the cost of a week away.
Are you on the DD list?.. family weekend in Dartmoor maybe?
Cal - Injury sucks. Time just seems to take forever when you can't run and especially if you're not sure just resting and time will sort it or if you need to do a more active recovery. Did your physio prescribe strength exercises that you're not already doing? I would have thought all that yoga you do would count as strength work. Haven't you got an NHS appt with someone else coming up or was that the physio one?
Big G - You are dead right about treating La Rochelle as a relaxed marathon . I know that makes sense. The problem is that as I only manage to do two marathons a year I put pressure on myself to do my best as I know it will be at least another six months before I can have another crack at getting a good result. I am also conscious of the fact I am getting older (48 last week
That sounds like a good weekend with your mates there!
Funny.. you've gone very quiet about your paleo diet recently..
Shades - I had to re read your training you did before your marathon PB.. that boots all taper theory out of the picture doesn't it?
I'm guessing you've finished racing this year (bet I'm going to regret typing that!) so what goals are you going for now?
No news here. I'm not running, hip still giving me grief, better than day after race though. Doesn't hurt to cycle so that's something. Had quote back from bike shop, 1100€ to repair my bike - that's gone off to the insurance company so on prayer mat there. Other than that I'm doing my strength work (still on my unbroken streak) and reading all your posts about running
I was pretty strict with myself to push hard on the "fast" sections and not push the pace on the "comfortable" sections. The first couple of "fast & comfortable" runs (which were 9k @ fast pace then the rest at comfortable pace) I found really tough but think they helped my endurance. Also just the 9k & 13k "fast" runs I felt really helped.
MF - well done for keeping up the strength exercises. Where did you find the specific ones to do? Do you have an alternative bike you can use whilst the insurance is all sorted?
MF - I self diagnosed initially but my masseur women who is also a running coach confirmed it by pressing on the inside of my arch and noting where I felt pain. TBH I’d probably listen to her over most physios. The coach at my fitness class who is a running mechanics and sports coach also reckoned it is mild PF and thought it would be OK to run with providing no pain when running and that running doesn’t make it worse.
Shades - 11 miles actually felt like quite a short ‘long run’! But agree re being careful that this doesn’t get worse. It’s a difficult one to deal with as when I did rest for 3 days I didn’t notice any difference and it actually feels better post my fitness class, probably due to all the stretching. I’m always v cautious re running with any pain, but I’d rather run through this if I can, to save my sanity (and the sanity of my family!)
Big G - that would be unfair to allow Trotters to enter the race first, I'm sure with a few reminders they could enter online when entries open. So far even when the race has filled in days there have been more than enough places offered for transfers. As Jelly says there will be more DNS's with on line entries.
Ian - yes I believe the transfers are up to something like a week before the actual race so nothing lost. Snowdonia or Langdale or the Cornish would all be good training for DD
It's no fun running under fuelled, that's not much food at all
mamafox - only another 13 days and then you can take a break from running and recover properly from that hip injury.
You must have missed Nick expressing an interest to do DD so he's on the list. I didn't even have to bully talk him into it. I realise I may have my work cut out trying to persuade you and SK to go on the DD list, you would love the race I know you would, such a beautiful course.
You're too early in your marathon career to think about slowing down, I did my last PB at the age of 54
I have my last race of the year on Sunday, Cornish marathon. My fitness has declined, it's quite a tough course so am prepared for a season's worst but a lovely race over the roads of Bodmin Moor, I may still have a hip flexor problem too, no doubt I'll find out.
Good that your hip has eased a bit, can you walk without pain now?
At that price doesn't it make it more viable to get a new bike?
Jelly - yes, it's the road marathon I mean by Snowdonia. It does fill quickly, very popular. But it's a hell of a drive from here 6 to 8 hours each way depending on traffic, Cornish is one hour each way.
SK - just be careful, you may be able to run without pain but aftereffects you have when standing are probably caused by your run and 11 miles is too far. I would suggest no further than 5 miles on alternate days, all at easy or long run pace, no speedwork, no track sessions, no parkrun. I wouldn't expect you to notice any improvement with 3 days rest. PF is inflammation of the tendon which has taken months to develop and will be as slow to go away, run too much and you will have it for a very long time. Sorry
legs are feeling much better today so much so that I can walk forwards down stairs.
shades - I gave the guy a detailed run down of my training and personal commitments so I’m sure he will push me but only as hard as I can manage.
i have entered the centenary edition of the Remembrance Day marathon 11/11/18 which will be epic and I’m sure there will be another 2 min race pause at 11am to remember.
I have also already entered the outlaw relay again this year as we have unfinished business..but I’m also thinking about doing a half IM in July.
So you'll be targeting a PB at London then
So half IM in 2018 and full I'm in 2019 I guess.
DD entry form completed and I'm off for my run in a few minutes so will post it then, will save me going out later.
Been for my run
Saw a beautiful kingfisher
It's strange but I'm feeling really unfit at the moment.....not sure where the previous running me has gone!!
1st training run of the new plan completed last night.
Slowed my pace down to 9:09min/miles for 3miles. Felt clumsy at first but then got into a nice steady rhythm.
Strangely my legs are aching today..
Also made an impromptu late entry into Gosport Half Marathon this Sunday. I'll use it to mark my current fitness level pre-marathon training. I have another booked for early Feb so i'll be able to assess my early progress.
Your easy pace should be 9:30 to 10:00 min/miles and you should start at the mid to slower end of this range to start with.
Good idea to enter the half marathon and see where you are now. I guess that will be a flat course, I did a marathon there years ago.
(Shades, on my phone I accidentally 'disagreed' with one of your posts! I've hopefully removed that - it was a misclick!).
Plenty of time to perfect and improve your swimming.
My friend has entered Bolton IM next year, on a sudden whim as the bike course goes past her house and she needed a goal to aim for next year. She's training hard, the running is her weakest discipline so she's coming to Connemara with me to do the marathon there.
Yes Gosport nice flat. Like most of the land around here, I have to travel to find some hills.
13th March
Enigma - Milton Keynes
Big G - PB 3:54:17
2nd April
Manchester
Cal - PB 4:29:29
Ian5 - 4:29
Steve - PB 3:10:15
NickW2 - PB 3:24:59
9th April
Paris
SuzSaville82 - PB 4:26
Rotterdam
Emmy 4:42
Brighton
Louey - 4:24:45
23rd April
London
Big G - 4:00:59
Iain Love - 2:57:49
Slowkoala - 3:12:43
Southampton
Jugula - 4:21
29th April
Plym Trail
Big G - 4:29
Shades - 5:01
7th May
Great Welsh
Shades - 4:44:12
13th May
Marathon de Blaye
mamafox - 3:40 - 3rd place and she did win the wine
14th May
Hereford
Shades - 4:45:59
21st May
Worcester
Shades - 4:53:46
Leiden
Big G - 3:54:25
Emmy - 4:42:59 (including beer stops)
27th May
Saturday Night
Iain - 3:20:45 Winner
28th May
Liverpool
Cal - 4:37:52
Dorchester
Shades - 4:56:16
3rd June
Dartmoor Discovery
Shades - PB 6:32:17
11th June
Yeovil Marathon
Shades - 5:13
15th June
Dorney Lake 6 Hour
Shades - 5:29:59
18th June
Enigma Clueless
Big G - 5:09:58
24th June
Giantshead
Emmy - 5:56
24th/25th June
Harp 24
mowzer - 28 miles
25th June
Boddington Marathon
Shades - 4:59:57
2nd July
Wirral Ultra
Ian5 - PB 7:01
9th July
LDWA From Here to There
mowzer 9:06
15th July
Chiltern Challenge 50km
Steve - PB 5:06
23rd July
Ironman Marathon
Iain - 3:29:54
29th July
Enigma Planes
Big G - 4:35
6th August
Gloucester
Big G - 3:58:10
12th August
SVP 100km
Steve - PB 12:22
13th August
54321
mowzer - 7:50
Isle of Man
Shades - 4:59:06
3rd September
City to Sea
Big G - 5:28:53
14th September
Big G - 4:14:12
17th September
Lancaster
Ian - PB 3:34:41
24th September
Loch Ness
Shades 5:06:10
1st October
Plym Trail
Big G - 4:44:59
8th October
Chester
Ian - PB 3:31:26
Munich
Big G - PB 3:42:38
Yorkshire
Lily - PB 5:07:15
15th October
Birmingham
Steve - 3:18:47
John - PB 4:43:52
Jelly - PB 4:06:20
Burton Bradstock
Big G - 3:54:24S
Shades - 5:15:07
22nd October
Marine Corps Marathon
Emmy - 5:00:09
Abingdon
Big G - 3:48:44
29th October
Dartmoor Vale
Jelly - 4:11:48
Big G - 3:57:08
3rd November
Halloween
Big G - 3:55
4th November
Halloween
Big G - 4:05
11th November
Phoenix Remembrance
Iain - 3:10:41 Winner
12th November
Phoenix Jurassic
Iain - 29.7 miles 4:34
19th November
Cornish
Big G
Shades
26th November
La Rochelle
mamafox
I remember when I did Gosport marathon the very long (miles) stretch along the seafront towards the finish, I guess it could be windy there, which can make it harder than a few hills.
If you do another double I would strongly suggest a different pair of shoes for Day 2. And apparently shoes last longer if they have a couple of days off in between runs, gives the cushioning a chance to recover.
Another nice morning here, short easy run. Last race of the year for me on Sunday, am then looking forward to starting my winter's training. It's months since I've done any decent training.
Left work too late last night to go to the club so did 6 miles this morning before work,legs feel fine so I'm happy about that after Tuesday's effort.