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Shades Marathon Training
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Ian, as you say, that's still a great time - jogging in for a sub-3:30 is brilliant! I really think your GFA will come and everything will come together on an event for you.
As for me, I went up and did Frome Half today. I travelled up with a club mate (Worzel, but he hurt his hamstring so dropped down to the 10k whilst out on the course) and got there in plenty of time. Facilities were good with ample loos, but it was hot at this point. I got in the shade in the football stands (race HQ is at the town's footie ground) but I did wonder what would happen if it was raining heavily as there was nowhere really to go for that many people.
I did a final loo stop and went towards the front and the race was soon underway (it was delayed by a few minutes as there was a fun run for the kids beforehand, but one of the little blighters got lost on the course, so once she was recovered the gun went off). Fortunately the race started in some cloud cover so it was a bit cooler than before the race, plus it did rain a bit in the last half an hour or so. I was hoping for sub-1:40 so went off at 7:30s and got into the pace in the first 3 miles, knowing that a couple of climbs were to come. I'd decided to forget about the pace on the uphills and just do my best, with the vague hope of trying to make up any lost time on the downhills or flats.
I got to half way in just over 50-mins so at this point the sub-1:40 time was in jeopardy as I knew the second half was arguably worse than the first half, but I just dug in as best I could, although I knew I wasn't running quite as well in the later stages. In the last mile there is a steep downhill, followed by a steep uphill to the finish and I lost some time on this bit sadly, crossing the line in 1:41:10 on my watch. I actually wonder that if the last couple of miles had been flat I may have just dipped under my target time, but we'll obviously never know that for sure.
Like Ian, I was a bit disappointed initially but on reflection it's still nearly 9mins faster Torbay on a tougher course so I'm on the comeback trail (according to Strava Torbay is 521ft, whilst today was 874ft). I hope at Bridgwater in September, if the conditions are reasonable I'll get under 1:40.
Splits from today are below so you can see where I lost the main time (mile 4 and also miles 12 and 13).
I looked at the results and a few runners that started still not showing finish times so they have either DNF'd or they aren't recording any more finish times.
Couldn't you find some decent food?
Ian - I suppose it was too late to try the vinegar?
Big G - that's a great time and I'm sure without that hill at that point on the course it would have been closer to 1:40.
Was it a nice race, would you do it again?
I'm sure you'll be well under 1:40 at Bridgwater.
Not like Worzel to be injured.
Keith-When I was eating something after the race I was thinking of you as it was getting stronger all the time,the faster you were today the less the wind impacted as it got stronger all day,well done on grinding it out.
Shades-I tried it but it was that strong it barely made an improvement.
They did have some pacers and the fastest they had were two 1:40 pacers. One was 15secs inside and the other about 20secs over. I’d be interested to know if anyone ran with them the whole way - it’s quite a tough course to run consistently. I wasn’t purposefully running with them but they pulled away from me on the hills, and I did see a few who were running with them drop off.
Ian, I feel your pain, after Liverpool. That's still an excellent time.
Big G, that time is still good for a tough course in warm weather.
Although Solway is on my list, if it's on the same weekend as the kids break up from school the drive up there might just put me off as it's a 6 hour drive on a clear road, we'll see.
Cal - 23/24 degrees should be OK for your 10 miler at the weekend, might even be cooler if the race starts earlier in the morning. But you've got about 30 degrees tomorrow night for your miler
No run for me this morning, cancelled my Yogalates too. I'm starting to feel a bit better, just a little 'delicate' now.
Feeling pretty tired this morning...yawning my head off! I'm seeing a friend at the exquisite location of Exeter Service Station for breakfast! She's travelling up from Cornwall on the way to Birmingham, so we're meeting there. I need to take some stuff back to nearby Ikea so I'll do that and then all being well go and do a short run afterwards.
I'm not enjoying hearing about the "warm and humid" weather forecast on the news this morning
Just been out and it's overcast but heavy and humid here too.
Big G - I just can't imagine Worzel moaning about an injury, he'd just get on with it.
Nice venue for meeting your friend;) . When I was working I had a couple of business meetings at Gordano Services which is one of the worst services I've ever been to, have never been back since.
Can I please have everyone's August marathons and ultras in the next couple of days.
Gordano is a popular business meeting place. If you go there mid week when you park up you see lots of salesman type checking out if you are the business contact they are due to meet, bit creepy really
Legs arent feeling too bad today,probably because I didn't go full pelt,just got a strange niggle on the outer right of my calf,not had it before.
Thought I'd look at my training for GC compared to now as that's when I've felt best this year,got my PB on the hardest course,and the miles are key,8 weeks before that I averaged 44 with 5x50 mile weeks in there,the last 8 I've done 33 with 2x50.I have 14 weeks until Frankfurt,11 if I decide to do chester so plenty of time to get some solid weeks in.
I guess you've got a mileage plan now for Frankfurt / Chester.
Steve - great mileage for your half marathon training.
Big G - best time of year to run that Parke course, I believe it's quite muddy in the winter.
Keith - how are you recovering?
So what are your mileage totals going to be for Frankfurt training?
Keith - cramp in quad must be very painful, frightening the cat too.
Cal - that's a great mile time, good to hear the achilles was OK.
6 miles for me today, very, very humid. Misty in places with the finest of drizzle which was very welcome but still sauna like. Not a great run, I feel fine but maybe not 100% yet for training. Will go to Pilates today though.No response yet, Big G you must have a couple of marathons lined up for August?
Shades-It comes out as averaging 49 miles,that's based on running 5 times but I'm hoping a lot of weeks I can get a 6th in to increase the average over 50.It will give me 4 or 5 20 miles.
Will see you at Davey's then, I'm running on Saturday and marshalling on Sunday
Ian - that sounds good. That should be enough to give you the result you want at Frankfurt
Well done Cal. Great time there! I’ve never done a proper mile race but I’d like to one day.
Shades, well done for getting out there. It might not have felt like a good run but you have been poorly.
I now have an official mile time of 7:20. I'm quite pleased with that given I've done zero speed work. If I made a concerted effort to do that I reckon I'd get it below 7, but I can't really focus on two goals at once (or chase two rabbits, as Kipchoge puts it).
10 miles steady this morning. Humid and quite warm even when I went out at 5:30. Averaged 9:54 for this. I wasn't pushing it - this was my winter route which is around roads/pavements with Tooting Common at the end, and I seem to run a bit faster on it versus going straight up to the common.
Steve, great news on that 40mins LT session. All bodes well for your next event!
Similarly to Cal, I also did 10-miles at a steady pace this morning, albeit later than Cal (9am start). Very humid again but I was pleased with the run. There were sections where there was a cooling breeze, but it was very hazy over the sea in that I couldn't see the neighbouring town (Brixham) at all, whereas usually it's in plain sight. A goo start to the week though with 14 miles in the two days following Sunday's Half.
Not sure of the plan really for this week. It'll depend on how I'm feeling but I have the 10k race on Thursday evening. All being well I'll get up to about 50 again, but I'm not planning a long run this week as I did feel quite tired after last week's long run.
Re your Plym Trail double, if I remember correctly day 2 last year was very wet and windy so not great weather for the 2nd race of a double and weather like that would only make you more miserable if you were having a bad day. I do remember you looking really fed up during the race
I don't think a 3k relay on Friday would have any impact with how you run at the weekend, unless you were doing more fast speedy stuff which you aren't.
I agree you do need to look at your fuelling, especially for day 2. Plenty of carbs pre race and you should look at up to 60g an hour during the race. Was this the day last year you were scoffing Davey's snacks at the station? If so then you do need to eat more and more frequently. I'll try and find out where I'm marshalling, if it's at one of the drink stations you can give me some of your food/fuel to save you carrying it.
Slowing down on the Saturday to say over 4 hours won't give you an easier run on the Sunday. I think you're being far too cautious. You should be looking to run within 10 minutes of what you would do a one off marathon on day one, so say 3:40 and aim for 3:50 on Sunday. But you need to see how your comeback race is first before deciding on pace.
Ian - yes, you're right, it's the miles and long runs that you need.
Cal - that's brilliant, another 3 seconds off.
Pilates was good, usual instructor not there and we had the one that is super fit and has the most amazing 6 pack, she is so fit. But normally her 'easy' wrecks us but today we used the small resistance bands and it was a good and most enjoyable class. But she worked us hard, glutes were like I'd been kicked at the end of the class.