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Shades Marathon Training
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I hope the person hired to help you works out, so you can have your run time every day.
TR- you were lucky not to be too poorly, you've recovered well. Hope your wife makes a full recovery soon and is only breathless for the right reasons. 😉
Emmy - thanks for the link re GPS. I didn't realise there was a problem but my recent runs have been aborted due to ice so I wouldn't notice. I did have one morning when Garmin didn't pick up a signal so I just set off on my run and then it was OK.
Cal - exciting your club mate is taking part in that Hoka 100k.
That's a good long run today and a great week's training. Funny the difference changing the schedule makes.
Big G - I reckon you've worn that tyre out, you must have done a fair amount of miles on Zwift since you started.
Gym was good, not too busy. I've been booking in on the less busy mixed sessions. Mixed is adults and juniors, so many places are allocated to juniors but not many of them book in so overall less people in the gym.
Think I might have picked up a niggle on my run this morning in my foot. Had a little pain now and then when running, didn't really concern me but walking to and from the gym it was very sore. Have slapped some Kinesio tape on it.
Hopefully the tape will do the trick on your foot. I don't want to jinx it but I did realise earlier that I haven't thought about any niggles for a couple of runs now, which is a good sign, but as I say I don't want to jinx it! It's at this stage I'd usually give up on the stretches/strengthening but I'm going to try and keep it going. It may sound strange, but I just kind of forget to do them, and then fall out of the habit. It's odd as I obviously don't forget to run, or eat, or drink, but I do "forget" to stretch although maybe that's just because I don't enjoy doing it!
That's what most folk do, when the injury stops hurting and normal training resumes they just forget about the promise to continue with the rehab.
This was posted on FB today.
Shades - That’s lovely of them to send that message on Facebook. Broken ankle isn’t ideal at that age but could be worse I suppose.
I know what you mean about people. It wasn't bad when I went out - 7:30ish so hit the Thames Path just after 8. I've found most places a lot busier after 11 so I'm trying to avoid running then (if we get more ice/frost then I will have to do my runs later, mind you).
Shades, nice to get that message. I've always thought spin studios should hook their bikes up to the mains...
Nice message there, Shades.
RCouture, we have the same here. So annoying, but an early morning run usually avoids most of that so I'm lucky in that regard.
Cal - yes, definitely a wasted source of energy, spin bikes.
I'm taking a rest day today, foot is a little sore. No swelling, just a bit of discomfort.
I'm not too bothered about taking a day or so off as weather wise it looks unlikely I'd be able to complete a full week of my training plan due to the weather. I stuck my head out the window and we have that cold wind again, no ice on the cars but a little on the roads.
Maybe I tweaked my foot when I was helping that injured man.
I had a message from his daughter, he's home now, broken ankle and a fracture in the leg which they're going to operate on.
Did my rest day walk...hamstring is quite sore but it has had a big week.
Realised I have a 5 mile effort to do this week for the EA virtual road relays - joy!
Part of my aim is to get to 50mpw fairly soon, and try and keep that going from mid-Jan and through Feb, mainly at MAF. I've just put a very rough plan in place where I run for two days and take a day off (I'm still a bit wary of my achilles etc), so it's 14 days in a 21-day period repeated and is 4/5/5-runs per week. It's just very rough and if it's icy, or whatever else, I won't stick to it, but it's nice to see 8 weeks laid out. I'm going to try and put some 2hr runs in there, as opposed to just 10-milers, but there's nothing really longer 2hrs in my plan at the moment. If I can get pretty close to that over the next few weeks though I'll be quite happy and then maybe start thinking about the DD a bit more and upping the long runs after that when hopefully the weather may be a bit nicer. We'll see how it goes, although I do feel I have a bit of a head cold coming on....!
For my Zwifting, no plan as such and I expect whatever I do will be mainly easy rides. In terms of hours, it's certainly increasing the numbers of hours exercise I am doing! Last year I did about 440hrs in total (which really isn't that much when you think about it, about 18 days in a year), but in December I did 55hrs on its own, even though I only ran 123 miles and only started Zwifting on 8th Dec. My highest month of running (July) was 48hrs.
As for your plan, it looks good to me but others who are more used to drawing up plans may have other ideas.
No running today but an easy 45mins on the bike earlier.
30 mins on the bike tonight,15 fast in a race and 15 easy after.
Thanks for the advice regarding pace all! Well, it seems I'm definitely training too fast.
Quick question if I may from you knowledgeable folk!
Ir runner X (me) wants to run a race at 8:30 pace, meaning his easy and long run pace is (roughly) 10 minute pace. How much training at race pace should I do a month? I guess I must do some?, to get used to doing it during races. Would you do one race-effort run a month, say? Or sets of race-effort miles within long runs? Should I do a weekly half marathon race-effort run instead of a Tempo run?
Any advice welcome.
I guess now there will be, realistically, no races for three months, it is not that important!
Stay well all.
I still don't understand why people panic and come and hammer us everytime there is a lockdown,you'd think by now they'd realise we don't close.
Keith - walking to work is counted as commuting to your job. It's only because you record it on your Garmin and in your training that you think of it as exercise.
Will you be working from home some of the time now?
Ian - that's madness, have they been stocking up on toilet rolls again?
LTT - you don't actually ever need to train at race pace. Training at any race pace is really hard to do as it feels an awful lot harder than on race day.
The most important part of your training is base training, a strong base which comes from runs at easy and long run pace. This builds up your endurance, strengthens the muscles used in running and should help prevent injuries too. Then you can then introduce speedwork and/or races if you wish.
This is a very good piece on base training
What is “Base” Training? | McMillan Running
I wouldn't recommend running a half marathon race effort in training especially if your weekly mileage is low.
If we weren't in lockdown I would recommend racing at least once a month, but as there are no races I would advise using the time to build a strong base, that will make you much faster when racing starts again.
My foot pain has eased really quickly, I did nothing yesterday didn't even walk anywhere, rested it most of the day and by the evening the pain had almost gone completely. However I've not run this morning as I still have a little twinge now and then and don't want a reoccurrence or to make it worse. Annoying really, as for the first time in a week the roads are dry and ice free, although we do have a frost, and I could have done my hilly route. Hopefully with this lockdown I can do my hilly route in daylight next Tuesday as there should be no traffic.
I had cancelled the gym for today because of my foot but was booked in for 4 days later in the week, probably going to be 7 weeks before I can get back to the gym. 😭
I am going to do a short walk today.
LTT, just one other thing about your post. You mention your goal of running at a certain pace in a race. It's great to have those goals and I think we all have them, but you can't really go into your training like that. You should train at a pace based on the level of fitness you're currently at, and then your training paces will improve to bring in you inline with what your race pace goals are. So if you're a 1:50 Half runner, the training paces to build a base are what were given previously. I hope that makes sense. It took me some time to figure out the whole "run slower to get faster" thing, but it does work.
Torbay Tri club are getting themselves organised and are doing weekly Zwift sessions very soon. Not sure how it's going to work as they're saying they're going to be on Zoom too (I only have space for one laptop in my cramped pain cave), but hopefully they'll get up and running with the soon. They are doing a Virtual 10K time trial relay event in a couple of weeks, which I may do.
Shades-Yes,and pasta and tins,must be building their survival shelters again.
Just switched on my Garmin to check, I only use it for running, and time is correct.
Ian - I really don't understand that mentality of buying up tins and pasta or any panic buying in this situation. I can only hope it means that they'll stay at home instead of going out. I can understand the online shopping frenzy for home delivery slots as they have advised the vulnerable to shield again.
I am just about to go and do my food shop now, I normally go Tuesday early evening but as I haven't run this morning I'm going earlier. But it's a short list this week, no stocking up.
I only stock up on running shoes
RCouture-I think the simple answer is the most wooly,the more miles you can fit in to your schedule the closer you will be to it,my personal experience is that you will need at least 50-60 to get close to the predictions,don't forget they are based on perfect training for the distance.Before 2020 I only peaked at averaging 45mpw and couldn't hit any of the predicitions,looking back I got 1:28 HM and and 3:14 Full,I think you will be not far off 1:30 in a half now which could translate to a 3:30 full pretty easy if you can fit the miles in.
No matter how much training a runner does the first marathon is about dealing with the distance and the occasion. However, due to Covid you (and Ian's OH) will be the most prepared/well trained marathon virgins that I've ever known. But so much can happen in a marathon, especially the range of emotions and possibly pain, in a first marathon I would focus on completing the event and enjoying the occasion as much as possible without worrying about meeting any target time. The only time you should be concerned with is not running too fast in the first half, doing that and you will have a miserable and painful 2nd half.
So with a 3:30 prediction time from your half trial, then a sub 3:45 for your first marathon would be a very good result. I would advise running a half marathon 3 or 4 weeks before your marathon, that will give you a good indication at the time what pace to run your marathon.
Four 20 milers is plenty. The weekly mileage needs to be whatever is comfortable for you and fitting in with the rest of your life, if that's 45-50 then that's fine. There is plenty time in your preparation for subsequent marathons to look at higher mileage.
Ian - fairly quiet at our Aldi, I could see the tin tomatoes and pasta took a bashing last night but still stock. The cashier told me they were considering limiting number of purchases of certain goods and probably back to one person per trolley again. I do think the one trolley rule is a good one.
When I came home I saw my neighbour, the not very bright one. She told me she was well stocked up and would never do any panic buying. Then she told me was going to Sainsburys to get some toilet paper and kitchen roll as they might sell out. 😲