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Shades Marathon Training
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Shades-No it isn't affecting my race,it says Preston in the title but it's actually quite a bit away so even if Preston was to be locked down it might be ok,starting to really look forward to it now.
Interestingly they arent starting similar people at the same time as they say that will lead to more bunching,so 1hr runners could be pretty close to each other for the whole hour so are starting people in random groups,they are mainly wide roads so shouldn't really cause an issue and actually makes sense.
Yes, for you doing 15/16 miles as a long run will be beneficial to you in your long marathon build up.
I've done a lot of marathons/ultras in the past and shouldn't need a long period of long runs as race preparation as long as I have a decent period of base training completed.
You're certainly running a lot better in the heat, the body does acclimatise.
Ian - phew, that's OK then. I just heard on the news Preston was OK.
That makes sense about the starting procedure. So you might end up doing a lot of overtaking but with wide roads that might actually be quite motivational having runners in front as a target to catch.
Big G - that's a good thing IMHO. Runners should know/learn how to pace themselves not use a group or worse still pacers. I know pacers are popular but certainly shouldn't be used for any further than the first half of a race. But we won't be seeing pacers for a while thankfully.
Had a most enjoyable session at the gym. Getting used to being back and able to up the weights for some exercises. Couldn't finish the final set on one of the adductor machines, my adductors screamed Stop, so I stopped. Gym has got rid of my calf pain too. Was scorching on the walk down there, thankfully clouded over for the walk home. Popped into Asda, they've now removed the arrows for the one way system so able to get in and out quickly.
I'm glad your calves are better, Shades. My groin's been behaving, despite a couple of fast runs this week, so it's looking hopeful. Shingles is not a bother now, the itchy stage seems to be over, although one of my lymph nodes is still very swollen (this is normal with shingles). It'll take a while to go down, I expect. Still, better than last year when they got so swollen my whole hip and groin hurt.
Ian, that's an interesting tactic, with the mixed abilities together. Let's hope no one gets in each other's way.
10 miles today brings up 272 for the month,that's 248,250,270,272 when my previous high was 245,and a nearly 50% increase of my previous 4 monthly best.
I was talking to a girl at my gym and we agreed that we actually prefer the gym when it's restricted numbers. Very pleasant atmosphere and no waiting to use equipment.
At least you aren't feeling unwell or in pain from the shingles this time.
I see with the freezing of the planned easing of restrictions that were due to come into effect tomorrow that they won't allow the audiences at Goodwood and the snooker. Was going to be 4,000 at Goodwood. Wonder if this will affect London or Brighton's plans as to how they were planning their events.
I still have a bit of a belly but I might have to start eating a little more as I am more than happy where I am.
Anyway, I went out and did the Virtual 10k this evening. I wasn't really feeling it when I got out the car, and the warmup didn't improve things particularly. You may remember that I was really up for the 5k when I did that one. Still, I had a plan to try and maintain 6:30s, which I knew would be difficult, but that was the plan.
It was quite warm although there was a breeze and I set the watch up so that it would automatically stop after 10k and I set off on the 10 and a bit laps. I got straight into the sub-6:30s and it felt quite tough at the start, although I did manage to maintain the pace. I kept at it and went though 5k in 20:07, which is actually my 3rd fastest 5k, but this is what I had set out to do, so I was on track although another 5k at that pace didn't seem likely at that point. It felt pretty tough, but soon I had only 3 laps, then 2 laps and then it was just 1 lap to go.....and I finished in a massive PB of 40:21 (so 20:14 for the 2nd half - my 4th fastest 5k)!!! Absolutely delighted with that for a solo time trial as it's over 2 mins off my PB. I can't say it was easy as I was hanging on at the end but I wonder if I'd get nearer 40-mins in a race? Not sure about that, as it felt pretty tough.
I know this is not an "official" PB but I think the distance is as close as I can get. I know the lap has been measured with a measuring wheel and it's just under 1k, so 10 and a bit laps is about right. But of course I know I need a proper race to make it official
So that's a good way to finish the month off, and it's 282 miles for my highest ever month. Whatever I'm doing with my HR training it seems to be working so I'm obviously going to keep it going.
As an aside, I went through 30-mins in 4.62-miles, which is a bit longer than when I did that LT test the other day, although I can't really believe I managed to keep going for another 1.5 miles at that pace. I think that's probably partly the nature of the course as this one has very smooth corners.
Ian, that's huge, I didn't realise you'd lost so much weight. Wow.
I've moved my long run to tomorrow and am just going out for a bimble before it gets too hot. My dog was at the vets yesterday for a teeth check up and had some teeth out so I've been taking care of him. He's home and this morning is doing a lot better.
I think you should just carry on training more or less as you are doing, switching to traditional speedwork will risk injury. This really works for you. I think the nature of the course last night, laps instead of out and back for half mile reps, works better and why your LT run was a bit slower.
What was your average HR?
I know it's risky to use a 10k time in a race calculator, but I think that gives you GFA time for London marathon. 😃
Ian - they are some seriously fast runners, must be so race hungry too. Great that there's a league starting up again.
Emmy - lovely photo, but you can see in his eyes that he's a little sad. Hope he gets to enjoy his food again soon.
8 miles this morning. Was expecting my adductors to be sore again as they screamed at me yesterday in the gym but they were fine, legs are a little tired from the gym but didn't stop me having a good run. A couple of miles from home there was a guy walking about a little ahead of me and suddenly a seagull swooped down on him and only missed his head by an inch or so. The guy didn't even flinch, was oblivious to the attack. When I passed him he was wearing earphones and had whatever he was listening to really loud, so headphone do have their uses after all.
Could I get your advice?I have Reykjavik (hopefully) on August 22 so was planning on the following long runs:
02/08: 25k going to 27k if I feel ok
08/08: 29k going to 32k if I feel ok
15/08: 16k
Does that look alright? Or not enough taper? I did 32k last weekend so normally it'd be a cutback week.
12k this morning before it got insanely hot. Managed a speedy finish as I was running late. Managed to upset a man who I caught and overlook. He didn't appreciate being beaten by me but couldn't keep up.
Re your training, I know it's been a while since you ran a marathon but you've run plenty in your time. However, now you've got two young children to care for life must be more tiring than it used to be so for that reason you may want an easier taper regarding the long runs. Certainly if it's hot on 8th August I would cut the distance right back. A run in the heat is far more tiring, at the time, and a longer recovery is required too.
All being well it should be cooler in Reykjavik and that will be a big advantage to you on race day.
Shades: yeah, that sounds about right. We have similar with the blackbirds and have had a few nips/scratches on the arm from them. It doesn't help that Boyska killed one a year ago so whenever we approach that area they start going mad and ready to attack.
Thanks for the advice. That sounds realistic. Yes, definitely more tired/tiring at the moment. I feel training has been going well and I've built up a strong base but the lack of several 18/20milers does give me a cause for concern.
Shades, yeah, it does indicate a GFA time is at least in theory possible. Also a sub-1:30 half (just!), which is something for years I felt was out of reach. I know I've got to translate it at a race, but it's good to see that it's at least a possibility according to McMillan anyway.
My average for the whole run was 174 (89%) and it peaked at 184 (94%)
TR, thanks. Over the years I've pushed myself hard at certain key races and also sessions with my club but I think the difference here is a couple of things but probably mainly I've done the most consistent block of training I've ever managed over the last 3 months, and also I've dropped some weight. Basically, I think I'm fitter now than I've been since my late teens/early 20s and I think that is translating into these couple of efforts I've done recently. I just wish there were some races to do!
Ian/Emmy, fingers crossed for Iceland!
OH is locuming (is that a word?) at a vet practice in Newton Abbot today so I went with her and she dropped me off at a suitable point, for me to run the 5.5 miles back. Legs felt a bit tired early on but I just took it steady and had a nice run out mainly on trails and back lanes.
Big G-I have always thought of us as a similar speed of runner,same build frame to a degree,I know I've gone ahead of you the last couple of years,but that's because of he amount of marathons you do,I think this training will really improve you,and definitely 1:30 is in you,if not 1:25 like myself.
Emmy/Ian - Iceland have been fairly effective in their control of Covid 19, so hopefully will squash any increase in cases quickly. The marathon must be an important tourist attraction so they'll do whatever possible.
Big G - 89% is good for a 10k, warmish/humid conditions too. I forgot to say your time is even more impressive as you'd already run 7 miles in the morning, so not 'race fresh' when you ran last night.
The calculator I used had a potential half of 1:28:59