Tag Archives: Marathon

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…

 

 

 

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.

The 20 miler

Leave a reply

First one this year – and for this marathon training – done this morning.  And did I forget how hilly Richmond Park actually is or what?  Slightly different route to the last long runs in Richmond Park – pretty much going the other way round the park.  Which turned out to be the hillier way round (is that a real word?).

It seems such a nice park when you get in and start running round, but there are many killer hills.  Elevation changes of over 50m along route and some very quick changes, i.e. short steep hills.  And then some long not as steep ones thrown in.  All good training.

Pace was around 10% slower than planned marathon pace – which is good – but just found out it was a slower pace than back in 2009 (though the route was different and hillier as mentioned, and I did a 10 mile run yesterday, so little time to recover).  Do need to leave longer gaps before the long runs.

Early start this morning – out for 8am – but then back before 11am and the rest of the day still ahead (and you’ve done a 20 mile run already).  Great way to start the weekend.  Hunger levels have been something else today!

Fast, sad, slow and long

Leave a reply

Fast – 10 miles on Tuesday just over 1 hour 15 minutes, a whole minute quicker than my previous recent best.  And in the Adizero shoes again – these babies rock!  Still slowed down on the turn around to come back.  Advice from my dad this week is why not do a loop instead, so you don’t lose the rhythm?  Good point.

Sad – my mum and dad emigrated this week (yesterday) all the way to Australia.  They’re on-route now – about 3 hours away I think.  Very sad goodbye – as it will be a while before we see them next.  Sad for the little guys as well, particularly Sophie who’s old enough to grasp what it means a bit more.  She wrote a lovely but sad card for them – with a little note saying she wanted them to stay.  But very very exciting for them – off to sunnier shores, walks by the beach, chilling and enjoying life and retirement.  And being close to my “little” sister and her gang.

Slow – a second 10 mile run today, not in the Adizero shoes and trying a loop (sort of).  But my time was way off Tuesday’s – over 20 seconds per mile slower.  Very strange.  Started off ok but after about 3 miles the pace dropped off.  You’ve got to get the starting pace right or else!  Great sign though…

Long – and then tomorrow’s my first 20 mile run in this marathon training programme and for 3 years now.  Looking forward to it.  Need to pick a route still – Richmond Park looking the likely option.  Slow and long again.  Planning on doing it early so back for late morning and then chilling the rest of the day.  No karate tonight – need to rest the legs a little bit ready for tomorrow.

And a few photos of mum and dad yesterday before they set off on their next journey.  Miss you guys like mad already!

 

 

London Marathon mileage count

Leave a reply

My 22 week training programme started on 21st November officially – and I’ve been doing 3 or 4 runs per week, plus 1 or 2 karate sessions per week (my cross training).  Up until mid-September my running schedule was 8 x 3.2 mile sessions per week (my commutes) at a slow pace – all the same, nothing pushing me; not great.

As of today the marathon training total is just under 368 miles, an average of 28 miles per week.  By a complete fluke, my total for the same period back in 2009 was virtually the same – literally to within a mile or 2.  Very different plans – far more focused on quality runs this time, and less just on mileage.

Longer run breakdown so far:

  • 1 x 18 miles
  • 1 x 17 miles
  • 1 x 16 miles
  • 1 x 13.1 miles
  • 1 x 12 miles
  • 1 x 11 miles
  • 10 x 10 miles

And my favourite distance is 10 miles – by a mile!

Runners nipples – ouch…

Leave a reply

Forget tennis elbow, runners nipple is an official long distance running injury and it hurts.  It even has it’s own Wikipedia entry – under the official title “Fissure of the nipple“.

The first time you get it, you’ve no idea until you’ve finished running and look down at your t-shirt and see the blood.  And then it hurts (and even more when you get a shower afterwards).  All being well you’re not wearing a white running top.

For men it’s even more frustrating, why should they bleed?  They seem to have no purpose or use but they still bleed and hurt – rubbish.

Once you start building up the mileage (runs an hour or longer or thereabouts) you’re into runners nipple territory and a little prep before your runs help big time.  Good old Vaseline helps and for me 90% of the time stops it happening.  Longer runs just mean more Vaseline.  And worst case it doesn’t happen as bad.

You can buy – more expensive – branded goods like “Body Glide” and they work just as well, and according to the labels are better than plain Vaseline.  Personal preference really.  Some theories about one reacting to cold and water worse but I’ve never noticed.  You can even go as far as nipple covers or guards, small plasters, though these can move and come off.  For ladies, good sports bras can really help.  Decent running tops help as well – as the materials don’t rub as much.

On the London Marathon route, the helpers – including 1st aiders – around the course, have jars of Vaseline to use as you run round.

Not a dangerous running injury as such but can be painful so a bit of prep before your run is well worthwhile.

And yes you can even get the fridge magnets…

How long is long? And the wall…

Leave a reply

Now it’s time for the long runs – the staple of any marathon training programme.  But how long is long?  Lots of theories out there and most suggest not running the full 26.2 miles before the big day.  I’m not sure on this on yet – going from 23 to 26.2 last time was a huge huge jump (for me at least).

Back in 2009 I got up to 23 miles and felt great after.  3 runs over 20 miles in total.  This time the plan is 3 or maybe 4 over 20 miles and the longest as 24 or even 26 – TBC.  The added challenge with the long runs is where to go for that distance.  Richmond Park was a  favourite before – and is for others – but it has lots of  steep) hills.  Maybe a good thing.

Longish run tally for training so far is:

  • 1 x 15 miles
  • 2 x 16 miles
  • 1 x 17 miles

Tomorrow is the first longer one – 18 miles.  And the plan is to go at a slowish pace, up past Hampton Court.  Should be nice – that’s another great route with some top scenery.

The official word on long runs – care of Runners World – is…

“The long run is the staple of every distance runner’s diet. If you’re training for a marathon, it’s de rigeur. Novice runners use them as springboards to the finish line, and elite marathon runners do multiple long runs to improve their times.”

For more information on why, what and how – take a look at Runners’ World.

And it’s all about getting used to the distance and running for that length of time and your body adjusting to how it gets it’s energy and preparing for the dreaded “Wall”…