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Marathon training with Mike Gratton
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From the following website:
http:mysite.verizon.net/jim2wr.id70.html
I got the following formula based on a recent 10k race time and average weekly mileage and I wondered what you thought?
30-35 mpw 10k time x 5.5
40 mpw 10k time x 5.0-5.3
55mpw 10k time x 4.9
60 mpw 10k time x 4.75-4.85
70 mpw 10k time x 4.7-4.8
80-100 mpw 10k time x 4.55-4.65.
I haven't ran a flat out 10k for a while now.
Thanks.
Just returned from physio man with the news that i have an inflamation of the patella tendon. If it had happened a few weeks ago there might have been an outside chance of doing the FLM,but now it is too close.
Given strethes and to ice the area.
What I wondered was if I could walk the course instead or would the action on the knee be just as bad?
Thanks
a) do myself some longer term injury
b) have a miserable time on the day
I feel awful though, not because of the training I have put in - that's never a 'waste', but more because of the money I have raised in sponsorship. I hope my sponsors understand if I do defer. But I'm still hopeful that this Sunday my run might feel OK.
You need some nervousness to run your best but if you put excessive pressure on yourself it has a negative effect.
There are lots of positive thinking techniques which seem obvious but may be worth going through the process. One is to break the race down into small sections and visualise where you want to be and how you want to be feeling at the point. Visualise the finish line and crossing the line feeling good in your target time.
I used to go through the positive thinking techniques in the last couple of runs before the marathon. In the Commonwealth Games in 82 I did 10 x 200m 4 days before the race and each one I crossed the line at the end of the track day dreaming about it being the finish line. Similarly, in the last couple of short jogs I would go through in my mind the possible scenerios and outcomes but making sure that the final thoughts were positive.
I'm hearing different advice at my club about taking a sports drink along with water in the marathon. I realise the importance of keeping well hydrated from the first mile (and before it), but what's your advice on the isotonic drink?
Should I take a few gulps with water at each of the stops or the sports drink only, after say, 16 miles?
Many thanks, it's my third, and last London!
I have been following your Sub 3 London marathon program dilegently up to week 12 where I picked up an injury that saw me loose 2 weeks (Wks 13 and 14). I had been crosstraining during those 2weeks. Now mostly recovered I have been doing most of my recent runs on grass.. My phisio saw me this week and said I am fit to run no problem. I am just worried as to what target time I should aim for now.. I was previously aiming for 2.55. But now I am not sure how much the injury would have set me back. Do you think I could still make it in under 3 hours?
Cheers
Edward D.
There are two needs a) keep hydrated, b) keep elctrolyte balance. Water will keep you hydrated but will result in change of electrolyte balance, sports drinks keep the elctrolyte balance and add a small amount of glucose, but can be a bit sickly.
You also have to consider how much fluid can be absorbed by the body during exercise. This is generally considered tp be about 500 to 750ml per hour and on a warm day will be less than you sweat out. It is considered normal to lose about 1 to 2% of body weight through sweating in a marathon without adverse effect - more than that and you will start to suffer lose of function.
From this you can see that a fast runner will take on board 1lt of fluid in the race, but a 4hr runner 2lts.
The advise is to drink a small bottle of water on the start line (30cl) then small amounts of both water and sports drink at drink stations on the way.
Too much water and a dramatic change in electrolyte balance can cause hyponutrimia - this results in swelling at the joints through water intoxication and, as I understand it, can cause swelling of the brain and death.
Much will depend on the weather on the day - it's not something I advise, but I didn't take a drink in the LM in 83 when I won - it was a cool wet day. However, in the very hot weather at the Manila Marathon in which I was second I drank a cup of water at each station and lost the lead to a Chinese runner in the last two miles when I got cramp - on that occasion it would have been better to drink some electroylte drink to prevent the cramp.
Get the balance right and you'll be fine, as most people do and are, as you will tend to be dictated to by thirst.
If it is hot at FLM you have to run more slowly and not think that you can run the same speed and prevent heat exhaustion or dehydration by drinking more en route - it doesn't work.
If your endurance base is still there there isn't any reason why you can't get close to your target - most of your performance is down to endurance base with the speed work adding the icing that gets you down to your best possible time. I would go out at something like your 3.30 target and again, if that is relatively easy you will be able to pick it up in the second half.
Just wanted to thank you for all the advice. I did do another 20m and following a week or so of feeling groggy with this viral thing, then started to feel better last week.
I managed to keep the runs going and I have just done a last speed session over 3 miles and - touch wood - no twinges and all signs of cold and sore throat gone, I hope for good.
I am feeling calm (mostly!) and positive and excited about Sunday. And I'm going to enjoy this taper week now all the work is done.
Your advice to me and to others on this thread has helped me enormously - thank you.
and good luck to all the runners out there, make sure you have fun!
I am hoping to beat my last time of 3.10 on April 22nd but like many others desperately want to avoid hitting the wall. I always prepare well for the event carbo load, take on glucose during etc, could it just be because I run the most of the race too fast then hit the wall at about 40km.Last time i completed 30km in 2hrs 10 then from 40km(at 2hrs59) till finish it took me 11mins! Is it down to pacing? I would appreciate any advice before the big daY.Thanks.
Sarah Kingston
Any advice would be welcomed.
Dawn
Top up with sports drinks and gels on the way as well - they won't prevent you hitting the wall if you go out too fast, but are some insurance.