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Shades Marathon Training
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10 hilly miles this morning, 874ft. Very cold and frosty, I had time today to go out later but as it was only going to be 4 degrees warmer 3 hours later I didn't think it was worth waiting and I'd have more traffic. Too cold for my legs but I had some good stretches of the route where they weren't too bad. Hopefully last frost for a few days at least.
50 miles for the week.
I have some running friends who did the Arc of Attrition this weekend - 2 did the 50 miler and 1 the 100 miler. It is brutal running conditions around there and the chap who did the 100 is a very good runner and did 29 hours, which is a very good time on that terrain and got him a gold buckle. It is about 14000ft of elevation and I cannot imagine going through the night on that path, as it is really bad in places even in the day time! I have no interest in doing anything like this, but amazing achievement for those who do it.
Regarding fish and chips, I purposefully ordered two pieces and large chips. So I’ve got the same for today’s lunch, and it’ll be in the oven shortly
After last Sunday's duvet day, I was determined to get a 20 done, and I did. I did a similar route to last time but with an extra bit...ran down to Battersea, across Chelsea Bridge, down all three miles of the King's Road, back across Putney Bridge, along the river back to Battersea, then back for another pass down the King's Road. Instead of taking the river path back to Battersea again, though, I cut through Wandsworth and went home via the common.
I decided to push the pace a bit along the King's Road (not to MP or anything, but from slow 11+ miles to 10-10:40), had a two mile breather while I had a gel and recovered, then pushed a bit again down the river, had another 2 mile breather and then went a little faster on my second trip down the King's Road.
After that I was pretty tired so the last five miles were a bit of a slog but I go them done. The entire run took just under 3 hours 40 which goes against convention, but I've run my best marathons after doing three or four runs of 20 miles or more, so convention can naff off.
I saw that about MD at the Arc, he looked shattered and said it was the hardest thing he's ever done and he's done a lot of long ultras with his fundraising.
Double orders on the takeaway, that's smart.
I roasted a turkey yesterday so I have heated up roast today.
7 miles for me which is the furthest since Florence. Stunning conditions. ITB was there but kept itself pretty quiet too. 23 miles for the week. Zero signs of any fitness coming back but hopefully not too long now. Rest day tomorrow.
Rcouture...yeah...first 20 for a good while. So hopefully the next will be easier.
Big G...that sort of technical terrain is not for me! But I am thinking about my first ultra now...got one in mind.
You're doing well building up the mileage
Cal - that's not a popular idea, it's complete bollocks. A couple of elitist coaches have advised that in the past and it's often repeated by lazy runners that don't want to do longer runs.
I would so like to discuss it with any fool that advises that. If runners are 2:30 marathon runners then of course no point in going over 3 hours makes sense.
We all have to run the same distance in a marathon and a slower runner does not take longer to recover from the race or a 20 mile training run than a faster runner. That idea is so flawed it's laughable.
Current convention is for 5 x 20 mile runs in training, I would say less for first timers.
But you should do the training that works for you and you're happy with.
Now, which ultra?
As an aside, and I know I have only done 2 weeks of the plan, but it is keeping me honest, in terms of the mileage at least, even if I am not doing the sessions exactly as prescribed (I.E., this week I didn't do the tempo but raced a 5K instead, and today's long run had no MP in it, but had a few hills instead). I think all the weeks have back-to-back medium runs in during the week, and I wonder if they may help as the second of the pair is on slightly tired legs? For example, the past week it was 12 followed by 11, this coming week it is 9/14, and the week after 13/15, all with a longer run on the weekend. Two recovery runs a week as well, plus a full rest day from running each week, and I seem to be settling into the structure okay, although as I say I will need to move things around to fit races.
Which ultra?
Big G-Impressive running for those doing the 50 and 100.
How did you work out your cycling and running in terms of thinking about a total number?did you base it around hours?
So this week I've done 28m running and 2 hrs on the bike so that's about 6 hours of aerobic exercise,which takes me about 42m of running to do so I'm thinking that's about the equivalent.
I agree the back to back medium distance runs will be the most beneficial to your training.
Ian - I know you're cycling because of your injury but nothing will really replace running.
Usual equivalent in effort is one mile running equals 4 miles cycling.
Cal looking forward to hearing your ultra plans! Did you get off at Broxbourne yesterday? Used to live there (mum still does) also home of the pub with the infamous lock ins we talked about. I forgot to warn you about the climb on the course, a few of my friends were marshalling yesterday. Great effort on the 20 today.
shades well done on the 50 for the week, how confident you feeling about the marathon cut off at DD?
ian well done on the running and cross training this week!
Re DD prep, far too early to tell, we do have 4 months. 😲😱 It will depend on my pre DD races, I've lined up a few. Thanks for asking 😊
8 miles this morning, blustery but thankfully no frost, much better conditions, so my legs were happy and I had a good run despite feeling quite tired when I got up.
Monday is rest/cross training in the plan and I’ve just done an easy 45mins on Zwift to turn the legs over.
Your half marathon on Sunday would be equivalent in effort to a 16/17 mile training run so it's just whether you want to top up the mileage which you could easily do on the recovery runs.
This plan must be a bit tricky timewise for those working during the week with 2 runs in double figures.
Yes, the Saturday recovery runs I have done 6 miles the last two weeks, as that includes parkrun. As you say, I could easily do 6 or 7 those days if I wanted, no problem. Probably on the Sunday I may do a mile or two warmup before the race if I am there in plenty of time, but I very rarely do more than about half a mile after a race, so I would have to force myself to carry on a bit afterwards, which well may not happen!
We're lucky we're not confined to training around our working hours so life is more flexible and training is too.
Re Sunday, if the finish is in the same place you'll be in a field, I'd suggest you go and look for a nice cake to purchase.
My 5 mile PB is from Exmouth what used to be called the Fulford Five and used to be 2 laps (I think) going off the seafront and up a slope, doing a loop before coming back down to the seafront. It's the only 5 mile race I've ever done, did it twice, 2 PB's
Based on your stats you should do a great PB even if it was windy.
Cal - we're all still waiting to hear which ultra you are considering, you left us hanging...
Just get to the start line and they are yours.
First day back in work went poorly,emptying a box and my back has gone,it used to happen many years ago,but I've managed it recently,in agony all last night,still rough today do no running yet again.
Ian, I do believe I can get PBs at all distances, so that is something that is on my mind as well. Sorry to hear about your back
Just 5-miles this morning, nice and easy, as I have entered the race tonight. It is not perfect conditions, but it doesn't look like it's going to be horrendous so I thought I would give it a go. The March race may be worse conditions anyway, I suppose. If the wind picks, I will just try my best
In other news, I got a place in Seville! Flights were a bit more than I'd ideally like to pay and I did waver a little bit, but in the end I pressed the "**** it" button. Hotel was reasonable, but I booked that some time ago. Airport parking sorted so just need to find insurance now. Just like the old days! Another thing that made me waver is that OH can't get the time off at this short notice so I am going on my own, which is a shame. I do know a handful of runners that are going as well, and I have made contact with one of them, so all being well I will catch up with them for a meal etc. If not though, no real issue, as I've done plenty of events on my own in the past. It is a shame for OH though as she would have liked to have come, but we decided for her to not book the time off as we didn't know if I'd get a place in the race or not. Now I just hope there are no changes to restrictions of races etc. I did check with a couple of people before booking who are going and they hadn't heard rumours of any potential race cancelations, so fingers crossed.