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Shades Marathon Training
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SK - Thanks, I feel as though I'm in good shape, but know what happened in Berlin during that last 10k, hence being reluctant to go out too hard. However I know that going out to slow will hurt me as I'd have to pick up the pace massively in the second half, so going to head out at 3:10 pace (like Berlin) and see what happens on the day.
Another track session today, with 5*600m with reps of 2:04/2:07/2:10/2:07/2:07, happy with those after the weekend long run. It's basically taper time now for Manchester
Big_G - well done on a fantastic result, I bet you are still buzzing..
I had a day off today so as per usual I went out for my long run. I did a very comfortable 20 miles and could of managed more but I was sensible. The cherry on the cake for me is the fact I had loads of energy considering I havn't eaten in 24hr due to an angry tummy. Im still doing the low carb way of eating and Friday I got the proof it is working well..
Maybe I'll try and post more here too. I briefly did in the summer, but looking back (ooh I've just actually found a positive thing about the new forum, you can search for posts by a specific user within a thread) I've not posted here since June.
Brief update - I didn't run much last summer, about once a week and mostly easy runs, did a few parkruns in around 20:3x and in early October did my local hilly 10k in 45:47. Then decided to enter Manchester marathon to give myself something to work towards. Have been following a MyAsics plan aimed at going sub 3:30 off 3 runs a week, having done London last year in 3:59. I've stuck to the plan pretty well, missed the odd run here and there but not too many, also been playing squash twice a week. Training has gone very well so far, start of Feb did my local (hilly) half in 1:37:xx which I was both really pleased with and felt I could have done better as I paced it badly, three weeks ago did a parkrun in 19:30 which was a 44 second PB, very pleasing as paced it really consistently. This weekend just gone I did the same race as SK (Finchley 20) as my last long run, ran it as 5 easy, 10 MP, 5 easy, and it went very well, finishing in 2:37, "MP" section coming out at 7:35ish average, and I felt pretty strong at the end. So now into taper time and have just under 3 weeks to decide what my target MP should actually be. It will depend how I feel on the day really. Tempted to see how long I can stick with 3:15 pacer group for but not sure if that will result in a painful 2nd half.
I'm about to head off to watch Torquay play Ian's team, Tranmere. I fear Tranmere are going to win. We'll soon see!
Iain - I guess you're full converted to fat burning, eh? I do wonder how well I burn fat. I do eat plenty of carbs but since I do all my runs fasted, I guess I can't be bad at it. Two HM PBs (no breakfast and no gels) seems to indicate that's the case.
mamafox - Were I a wine person, that would certainly seem like an excellent incentive! Let's hope the foot holds up.
Shades, good article. I probably have horrible hip extension from all my desk sitting. Muscle pain was why I got in trouble at Manchester last year, rather than just running out of gas. Hope that doesn't happen again.
No running for me today - I did a first aid course. Just emergency first aid (basically CPR and not much else) but it was a freebie, courtesy of some folks from parkrun, and as the training I did when I was teaching lapsed in December, it seemed like an excellent opportunity.
I could have squeezed in a short run before but after a 13 miler, a rather painful massage (got my ITBs stripped and calves gouged) and a yoga class, I figured I should cut my legs some slack.
Shades, thanks for that link. Parts of it seemed to describe my situation with the cramps perfectly (i.e., otherwise feeling pretty good, but then then cramps stopping me in my tracks) so I'll look into the stretches/exercises further.
Ian, 0-0 in the end, but it was a good game. I think Torquay would have settled for that at the start.
Steve - I don't think any job is worth a long commute. You want a short commute with some WFH so work doesn't interfere with your training
I think you're right, you have to go out at 3:10 pace.
Iain - I think your preparation this year for London seems to be much better and you have got your fuelling right too. Can I put you down as goal pace sub 2:45 on the list?
Nick - a 44 second PB at parkrun is a significant improvement, your training has gone well. You should be on for a very good PB at Manchester, I shall add you to the list
Big G - enjoy the food, you deserve it. I laughed at the tea for two
Just as well the football was a draw
Cal - I agree, lap races can be tough. I've only ever done one marathon PB on a multi lap course, and several PB's on 2 lap courses, there are a lot of marathons with 2 lap courses, but ideally I like a one lap course.
Well done on the first aid course, hope you never need to use it.
My hilly rural run today, no floods and no lost sheep. But on the narrow lanes there's an artic lorry that has obviously followed a car satnav, the driver was having to reverse into side roads to let cars pass and he clearly didn't know where he was going. After I'd run past I could see that the lorry had brought a lot of branches down from the trees. Then I nearly got run over again! A car reversing out of his drive, but in fairness a tricky exit, I ran on and then the car pulled up alongside and the driver apologised in a very charming manner, so he's forgiven
I had a nice easy run last night, slower than 9 min miling pace (as per my plan), my right calf felt quite tight but did all my stretches afterwards and felt much better for it.
I had a look at my Tavy 13 time from last year, and I did 1:45:30, with my notes saying I did that at planned MP (more effort, than pace really due to the hills) although I had a fast couple of miles (7mins/miles, down hill) to get nearer the 1:45. Unlike my marathon, the first half was slower then second - I had a 57/48 split. No idea what I'll do this year, but hoping to just enjoy it.
Nick, some great running there, especially that parkrun time!
Shades, Cal - this was my second multi-lap course. Previously I did one which was 7-laps, with Monday's being 9-laps and both were basically flat. I actually preferred the 9-lap course, but that was because there were no sharp corners so it was easier to get into my stride, whereas the 7-lapper had a few sections with sharp corners, which if you misjudged you'd end up in the lake! So although more laps, I preferred Monday's course. For me, I liked being able to say "I have 3 more parkruns to go", as I know I can easily do a parkrun. Also, I knew roughly where the half way point of each lap was, so it was always "Come on, only 1.5 miles to go until that point". I also liked not having to run with any drinks etc, as the aid station was only ever 3 miles away. So in some ways I found it better.
But in other ways I found it harder - within 1 lap I was running on my own (I was in fourth and finished fourth, with no one running near me), but also was lapping people on my third lap (the winner lapped me on my 8th of nine laps). Everyone was friendly - most knew I was on my last lap, and said "well done" when I passed them, etc, so because it was such a small race that was better in some ways. I knew I would be on my own for the majority of it and I do most of my training on my own so that's not an issue necessarily, but generally I do prefer running with people as I can maintain a pace more easily. Whatever, London will be a much different experience, and I am looking forward to that too! If I do decide to go for a good time, it'll be interesting for me to compare the experiences.
Nick - it's a bonus to get a PB at a shorter distance when your training has been focussed on the longer stuff. Watch that calf, I hate this coming into taper time and niggles here and there.
Big G - you did make it sound like you'd eaten all of the tea for two yourself!
That was a good time for Tavy 13 last year. I understand the last 5 miles are flat/downhill so that would explain your negative split perhaps. I just want to enjoy the race and it will give a bit of DD hill training too.
I think it's harder in the latter stages of a multi lap course as you can't always be sure if you lap someone if they are still ahead of you time wise. Whereas in a road marathon I love that moment in the latter stages when you can see someone ahead and know that if you put your mind to it you can catch and pass them, that really keeps me focussed. There are advantages in the lap races for grabbing additional kit etc, or getting rid of it if it's warm but I never carry a drink anyway.
London will certainly be different, but I think as the other runners around you will be trying to get their own PB's they will hopefully carry you along too in the last few miles.
Right off to update the list. I was due to do an ultra on the 25th March, I hadn't put it on the list as I'd only really started it for the Manchester list. Unfortunately my ultra has been cancelled by the race organiser and our entries are being carried over to next year, still an extra week's training will not be wasted and I may do a Hadd test as haven't done one for a while.
Manchester runners, if you're happy for others to track you on race day please let us know your race numbers.
13th March
Enigma - Milton Keynes
Big G - PB 3:54:17
2nd April
Manchester
Cal - Goal C - PB (and course PB) - beat 4:44:37. Goal B - sub 4:30. Goal A (unlikely, but you never know, I have been running well) - sub 4:15. Bonus goal - get around without any walk breaks.
Ian5 - C-3:59:13(PB) B-3:54;16 ;-) and A-3:45,would need wind behind me all the way.
Steve - would like sub 3:10, but would be happy with sub 3:15 tbh
NickW2 - Goal A - 3:15
Taunton
Shades
9th April
Paris
SuzSaville82
Rotterdam
Emmy
Brighton
Louey
23rd April
London
Big G
Iain Love - sub 2:45?
Slowkoala
Southampton
Jugula
29th April
Plym Trail
Big G
Shades
1st May
Belfast
Shades
7th May
Great Welsh
Shades
13th May
Marathon de Blaye
mamafox - Goal - to win the wine
14th May
Hereford
Shades
21st May
Worcester
Shades
27th May
Kent
Shades
28th May
Liverpool
Cal
Dorchester
Shades
My number 10789,hopefully that's not my finishing position.
Shades - sub 2:45 seems quite a challenge but I'm Definately feeling like it's possible.
Big G: loved your report!! I blame those trotters... They seem to be good at telling foxy little things!
Nick: welcome back!
Shades: how are you doing?
I went out for my LSR today. 29km done and I struggled with the first few km but seemed OK. We've been blessed with glorious weather at the moment so I've spent the afternoon in the garden.
What a beatiful spring day! Definately not one for sitting in the office
Shades - with my marathon target it is really just to finish! As this is my first one and also where I still feel I am being careful with my pace after my injuries I'm not aiming for a time now - just to finish although secretly just hoping it will be under 5 hours! I did my 20 miles in 3 hours 17 and that was with a few short walk breaks along the way whilst I took my gels and fuelled but who knows what those last 6 miles will do to my pace!
I also wondered what you now thought about my taper down - I was thinking the below for my 'longer' runs unless you had any other advice?
w/e 18 march - Brentwood HM
w/e 25 march - 10 miles
w/e 01 April - just a short run - 10k maybe?
9th April - Paris marathon
thanks
Iain - I've heard a lot about that coffee with butter, what does it taster like? You should get yourself down to Lidl as they have lots of bags of beef jerky snacks, yum!
Nick - didn't realise that you were at the F20 too! It's a really well organised race, isn't it and the marshals were so enthusiastic (although that might have been because I was running with 2 runners from Hillingdon, the club who run it!) I got a bronze medal for being 3rd lady from Middlesex (apparently they were using it for the Middlesex and Herts counts champs). I saw Louey at the end and she had a good race.
Legs seem to have recovered OK. Did 6 miles last night and then 10 in the sun today, with a short sleeved top! Time to ditch the tights but my legs are very white.
Iain/SK - I tried Bulletproof coffee. Not a fan. I like my coffee plain and black. I am a fan of jerky, however (apart from when it gets stuck in your teeth...)
Recovery run for me today. I'm feeling alright so happy about that!
SK, yes I agree it was very well organised. I was behind a couple of Hillingdon ladies for my first lap but even after that lots of the marshals were very encouraging. I loved the lady marshal who jogged on the spot the whole time! Also a couple of people from my club (Watford Joggers) were supporting too which was great (and a good feature of a lapped course so I saw them 4 times). Glad you are recovering well.
Tuesday's recovery run seemed to really help me, legs felt great yesterday, at our club run (first one of the year that I was in a t shirt!) I did 6 miles at around 7:30s and was chatting pretty much the whole way.
Will Rotterdam be your first marathon since having Evelyn?
Suz - as it's your first marathon I certainly wouldn't press you for a predicted finish time. But to finish and especially to finish feeling good is the best goal you can have for a first marathon, and of course you will have a PB too.
I normally advise a 14 miler 2 weeks out and a 10 miler once week before. You might find 10k a bit short as you'll be into your taper which often sends some folk a bit stir crazy so 10 easy miles can help with that. But there's nothing wrong with your suggested taper, do what suits you.
BTW we love race reports on here so hope that after Paris you'll be able to do a report on your first marathon.
SK - maybe time to get the fake tan out
Big G - are you thinking about having a go at Iain's way of eating?
Cal - I haven't tried the bulletproof coffee, I don't think I'd like it. I love coffee with hot milk, drink mine like that all the time, couldn't give up dairy.
Nick - I'm a great fan of recovery runs and nag everyone on here to do them. I didn't do them for years but always do now after a race as I find it really speeds up recovery.
Nice morning here, had a good run. Went to Yin Yoga last night and as I've said before we mostly work on the hips and I did think my quad pain this week was coming from my hip. It worked, my quad pain has completely gone, not a twinge in this morning's run.
Anyway, another beautiful spring day so 7 fairly relaxed miles (10:22 average) enjoying the blossom and daffodils. I will do another run tomorrow morning but then I'm jumping on a plane to Dubai. I am so not prepared for this trip - it seems to have crept up on me!
Kind of related, one other thing I was happy with on my marathon is that I took no gels. I had some water what worked out at every other lap (twice with some Elite in it) and a couple of handfuls of peanuts that I just fancied at the time, and that was it. I remember a few years ago feeling I needed gels to get around a Half marathon, but know I don't need that now and don't think I'll bother carrying gels at all in London. For Halfs, I don't carry anything at all now. I know I had cramps but I honestly don't think gels or anything like that would have helped with those - my energy levels were fine, but possibly the cool weather conditions helped with this too. When I did Palma in October in the sun, that was a lot worse (and slower), but a lot hotter too.
I had a rest day yesterday, but I'll be going out for around 6ish today.
I'm still totally on the carb wagon. Never really got off but I'm trying to make better choices.
Shades: yes, this is the first one back. I'm surprisingly nervous about it if I'm honest. Excellent news that your quad pain has gone!
Nick: you're right. It's much better being on this side of a long run!
Recovery run done. Just 7k to loosen the legs. Rogue is under the weather at the moment with another phantom pregnancy so she's not eating and being generally tired.