How many recovery days over Easter?

Leave a reply

Last run was last Thursday – 4 days off over Easter and then back tomorrow.  That’s a whole 4 days with no running (or any other exercise).  Too many recovery days this close to the marathon?  Don’t know.  Feels good but not quite right – part of the taper feeling.  Feet working nicely and not sore, and blister that I’d had on one big toe has gone, so all good.

Recovery days are definitely a must and I normally have one day of no exercise, between runs when training.  Got to let the body get back to it’s best and get ready.

First image that showed up with Google search for “recovery” was Eminem’s album cover – never heard of it before (a quick listen on iTunes and not for me).  Never mind it being the first image on the search – it’s like the first page of them.  The power of page ranking!

No running today but will do some stretching and strength training later.  And get the foam roller out for some torture training.  Nice site here with some good hip stretches in – worth a look if you’re not sure how to stretch or need some new ones.  Still not got into the habit of daily stretching – rubbish really.  Can’t get my head around why it’s so difficult to do.

Do you stretch every day?  If yes, how did you get yourself started?

Tapering isn’t easy

Leave a reply

Never thought I’d say this but the tapering part of the training – even week 1 of it – isn’t easy.  Having been increasing weekly distances for the last few months now and getting new PB’s for different distances, pulling back and not pushing yourself is hard.

The 10 miler I did on Thursday – with 4 x 1 mile intervals – was a whole 4 minutes slower than the last time.  Very frustrating but it was meant to be that slow – and I had to keep telling myself that.

A reminder of why tapering is so important…

Even harder this coming week – only 24 miles planned.  And less than 2 weeks until the big day tomorrow – London Marathon 2012 on April 22nd.

Time for the taper

Leave a reply

Last long long run done last week – 21 miles – and a grand total last week of 46 miles.  With only 18 days left until the big day, it’s all about reducing the number of miles now and letting the body recover slightly.

Aiming to cut back by about 1/3 on miles this week, and then the same over the next 2 weeks.  So far this week have done 1 x 12 miles and 1 x 10 miles, both at marathon pace and 10 miles planned today – with 4 x 1 mile intervals – so 32 in total.  Next week some speed work (and about 20 miles total) and then the final week a few easy light runs (about 10 miles total).

Nice article here from the BBC on tapering – from 2005 but all valid.

Not long now!

 

Figuring out how fast you can run

Leave a reply

A very cool online running calculator that I found from McMillan Running, that looks to give good estimates of times and paces for different distances…

When I say looks to work, I mean when I enter my recent distance paces – when run under race-ish conditions – it gives times (and paces) for other distances that match up with what I’m doing and aiming for for the marathon.

Entering the time from my 1/2 marathon on Friday…

And this gives “Equivalent Performance Times” of…

So bang on for what I’m aiming for for the marathon – just under 3 hours 30 minutes.  So in theory all on track, with just under 4 weeks to go.  The calculator also gives your optimal training paces – which also tie in very nicely with what I’ve been doing (particularly for the longer runs)…

A recovery weekend this last weekend (no running or karate) and the last week of long runs this week (x3), with a 20 or 22 miler on Friday, then it’s time for the taper for the last 3 weeks.

But a visit to Legoland over the weekend for their Star Wars Invasion Weekend – nothing short of awesome!  And the little Nobles enjoyed it as much as daddy.  Little Darth Vader got to meet big Darth Vader…

 

 

 

Another barrier cracked – 100 minutes

Leave a reply

Back under 100 minutes for the 1/2 marathon today.  A good result and my best time since the end of 2008 – and my third fastest 1/2 marathon.  Still a bit off my best time of 1:33:53, in the first Royal Parks Foundation Half Marathon in 2008, but getting there.

A week of more fast runs this week:

  1. 10 miles with 4 x 1 mile intervals
  2. 6 miles with 5km fast
  3. 10 miles at (slow) recovery pace

And then 1/2 marathon on day 4.  Not much rest this week so far but good runs and under 100 minutes for the 1/2 marathon after 3 consecutive days running.

A great day to run today and the perfect weather, no more long sleeves and hat needed.  Sun out and blue skies.  Nice!

Rest day tomorrow, as in no running but a Lego-tastic day planned, at Legoland Windsor  for their Star Wars Invasion Weekend, complete with the guys from the UK Garrison (part of the 501st Legion) and a squadron or two of Stormtroopers and the rest of the gang.  Happy days!

The longest run

Leave a reply

All sorts of theories about how long your longest run should be in your marathon training and 20 miles looks about the normal maximum.  Very very few plans suggest running the full 26.2 miles – at least the plans for the non-professional athletes out there.  I’ve never quite understood why, and surely it’s more about you knowing what your body can do and how much recovery you need.  There’s nothing magical that happens when you cross the 26 miles barrier, and it’s about training your body to cope when you hit the wall and its physiological challenges.

I did a few 20 milers back in my training in 2009 and one 22 miler.  This time round, I wanted to go a bit further – in terms of max. distance – and do less of the long long runs.  Last time round the difference between the longest training run and the actual marathon was huge – both in terms of doing the run, the physical and mental effort to finish and the recovery period.  I’m convinced it was starting off too fast, getting caught up in the buzz at the start, and then hitting the wall at about 18 miles.  Not fun.

So the plan was for 23 miles early this last Saturday morning.  Up at 7am, breakfast and even a small coffee (something I never do before running normally) and out for 8am, and at planned pace of 8:30 to 9:00 minutes per mile.  Good starting pace and managed to hold it for 10 or so miles, before slowing down slightly.  Great route as well – up past Hampton Court Bridge and up the tow path – it just goes on and on.  A bit of rain on the way and no rainproof gear on so got wet.

This is how far 23 miles is…

Good old Garmin battery warning came up just after starting and then it died completely just 0.6 miles from the finish.  Rubbish.  Very frustrating as it normally warns you several times that it’s running out.  A lesson learnt though – make sure it’s fully charged before the long long runs.

The breakfast coffee shot had an effect and I had to have a little stop on route.  But maybe a small coffee could work on marathon day – breakfast normally 2+ hours before, so plenty of time for stops before.  And took an energy drink on the run this time and had a drink every couple of miles ish from about 6 miles in.

The results?  A good finish – even managed to pick up slightly for the last mile and then a nice strong finish for the last 1/4 mile.  Pace about 10% slower than planned marathon pace – which is bang on target.  More energy drinks and some bananas when I got in, and stretching.  Managed karate training on Sunday morning and legs working fine.  Now 2 days after and all good.  The training plan looks like it’s working.

More fast runs and interval training this week with one 1/2 marathon somewhere (and looking for sub-100 minutes this time).

 

Probably the most important workout for marathons?

Leave a reply

Last week was a week of shorter faster runs and I decided to try something new – having read a good post from Twitter about mile long intervals.

2 miles warm-up run, just faster than planned marathon pace, then 1 mile fast (about 1.5 minutes per mile faster than marathon pace) followed by 0.5 mile recovery (about 30 seconds per mile slower than marathon pace) and then repeat the 1 mile / 0.5 mile interval 4 times and then finish with a 2 mile cool down.  10 miles in total.

That was the plan – the first one started a bit too late in the day and had to be back, so had to cut the final 2 miles off or down.  8.3 in total and great average pace – not surprising really with 4 faster miles.  Did the same again a few days later – with the full 10 miles – and a great great run.  Average pace up as well.

Nice way to train, the longer mile intervals get harder during the run – no surprises really – but it’s a good routine.

Lots of articles around about interval training and the longer mile intervals are known to be good for marathons.  Even referred to as the “single most important workout for marathon training“.  More planned for me next week.

Why dad needs the new iPad for his 70th birthday

Leave a reply

Mum and dad set off for their new life down under 2 weeks ago now and it was dad’s 70th birthday just after they arrived.

Dad’s an Apple fan at home – with a nice big shiny iMac but he’s never made the move to a tablet, preferring his little netbooks for trips away.  But with his 70th on the cards an iPad was looking a nice option – so he can keep up with the technology the grandchildren are using (not that he needs an excuse).  But the recommendation from me was to wait until they’d announced the new one before ordering – and even then we’d have to wait.

So the new iPad is here and it looks good.  One’s definitely on the cards for me as well, to upgrade the original iPad we’ve got.  What problem does it solve for me (to quote Stu)?  None that I know of but I’m a fan-boy and I know I need one.  And it looks great for dad’s 70th present.

What makes it even better for dad is a new app (iBGStar) that our neighbour Gray showed me a link to, that plugs into the iPhone or iPad and takes a real blood reading and then the app measures your blood sugar levels, to help keep tabs on diabetes.  Very very clever – assuming it all works as good as it says on the tin.

Now just need to wait until the shipping times come down a bit for the new iPads!

And this will officially be my first non-running blog entry – a major breakthrough.

2 seconds off

Leave a reply

A cracking 10 miler yesterday, complete with my bright yellow Adizero shoes.  Along my favourite 10 mile route down through Twickenham and along by the river towards Richmond and back.  And at a perfect time of the day – 12:30pm.

I wanted to crack the 1:15 barrier – which would be 8mph for more than an hour and for 10 miles.  Good starting pace, slowed a bit after 5 miles but picked it back up.  Always slow down at the turn – still need to figure that out and fix it.  Picked up the pace a fair bit with 1 mile to go – building up from the great mile interval training last week.  And managed to finished at 1:15:02 – a whole 2 seconds out.  Aaaaargh.  Sure there are roads I need to cross, and even with stopping and starting the Garmin each crossing, it still throws the flow you’ve got.  And the turn again!  And even starting off too slow will add a few seconds.  But so close.  Interestingly using rubiTrack – the Mac based software I use to track my runs – it says 1:14:56, along the same route, same distance.  Wishful thinking or a bug?

Next week – we’re breaking that barrier!