Marathon Training

Half marathon this morning - slow, but given the conditions a minor miracle!

9 miles done in the Rome drizzle this morning - less than 2 weeks to go...

Well done Imbroglio - I did a P90X (legs and back) the day before my 13 miles, and have followed it up today with a Goliaz work out (HIIT programme which my DH follows) and am slightly done in. Mixing up running with hard core hit and resistance training is making my body ache in all sorts of places that just running all the time doesn't - I think I need to mix things up more to build more strength.

10 miles done. This week I followed up last weekend's long run with two spin classes and a club run. My marathon is in three weeks so feeling a bit twitchy.

I did 13 miles yesterday, a bit slower than my previous half mara last weekend - at 1:47. Was consciously taking it a bit easier though, so am still happy.

Still not shifting these extra kilos, even with watching what I eat. Stumped as to why I am not losing any with all these hours of running!

I am on taper now so no more runs above 10 miles. Marathon 2 weeks on Sunday.

No... I need to do some garden stuff as well and think I'll be dodging the showers.

20 miles tomorrow. Have been nursing a sore hip all week which has been a pain.

Not the weekend weather I was hoping for!

Any plans for weekend training? I've got a wet half marathon on Monday. Thinking about a flat ten-miler tomorrow.

Thanks Anaglaise!

That makes sense about the body cooling down. I am one to over dress which would then cause me to have damp clothing near my skin (nice thought for you all!) despite popping warm clothes on fairly quick.

Next time I will try to be a bit braver with a chilly wind knowing I will warm up!

Alp well done on your race even if you didn't get sub 3 hour you wanted you were consistent and so paced yourself well which is the most important thing. As is covering up as soon as you finish a race. Your blood vessels dilate when you run to increase oxygen supply to the muscles and when you stop running they constrict so your body temperature goes back to its resting state. If you sweat then the wet layer means your body temperature goes down even further so you feel colder.

Imbroglio - Well done on your 20+ The whole business is exhausting isn't it!

Thanks Boobz! It went OK! I didn't get the sub-3 but close and managed consistent miles all the way so really pleased. When I stopped my legs were screaming and felt like they were going to seize up and my stomach was playing somersaults! I really thought I was going to dash to the nearest loo but as the finish was a 5 min hobble, I was pleased both legs and stomach calmed down!!

About 30 mins after I finished I was freezing. Shivering, almost blue lips - it's happened before after a long run. Anyone know why? I was back in my car by then. Jumper on and having a drink (choc milk) and something to eat (banana). It's really odd.

20+ miles again today. I am exhausted.

How did your 21 miles go Alp?

Good luck with the 21 miles alp!

Thanks for the pacing band - love it.

Brighton Marathon does a phased started which worked really well and gave a clearish run.

Like most races the first mile is congested - mine at Brighton was 9:36/mile which when I wanted 8:45-9/mile was enough to make me run a little too fast and I was hanging on by my teeth at the end!

Pace bands are really helpful as my ability to do maths and run is non existent!

Boobz I would love sub-4 hours. My marathon times have gone from 4:59, 4:22, 4:05. People say it's only 5mins you'll be fine but 5mins is a long time.

I really think a huge amount on the day is all about keeping your head not to go off too quick. Not to give in when it gets tough but to keep focussed and mentally stronger than the pain from your legs!

I'm hoping that I can do the 21miles tomorrow in 3hrs giving me the confidence I need to know I have an hour to do 5miles. 5 miles in an hour sounds easy enough- it's just the 21miles before which are the problem!

Hi Boobz
No, definitely use your Garmin for pacing and be sure to build in a little contincency for the food station stops as you will lose time there. It is also quite nice to know that you are hitting the 'mileposts' - this Runners World pace generator wrist band is quite useful to see what you need to aim for for your HM, for example. It helps pass the time!
www.runnersworld.co.uk/racing/runners-world-pace-band-generator/3918.html
Maybe the start of the Rome marathon will change this year, just make sure you are in the front of the SAS you are in. Your official time won't start until you cross the start line in any case and you should be well ahead of the walkers by the time you reach it...you will be at least 5 minutes behind the first SAS departure. At Barcelona it was better organised because the elites went off first and the next SAS (mine) waited 3 minutes before being allowed off, rather than everyone starting at the same time.

Oh and re pacing - I have a garmin and I just try to keep my average pace to 5:10 per km or below - rather than give myself km targets to hit in a time (for 5, 10, 20 etc - is that the wrong way to do it?)

I ran the first 5 or so KM with my DH yesterday, which were really fast (4:30 - 4:50 per km or even faster) and so I think that helped me get a 1:44 half mara!

I was originally aiming for sub 4 hours, then 3:50 and now I want to do 3:45 or less. I am scared of going out too fast and then crashing at the end, but having never done a full marathon nor a marathon event with people in the streets etc., I really don't know what to expect and am going to try not to put too much pressure on myself. Anything under 4 and I think I will be happy.

I am a bit worried about ruining my chances of a 3:45 mara because I am going to be right at the back with all the walkers - do you think that will really slow my first couple of kms down, or can you get out of the melee relatively quickly?

Alp I love reading about the science of running and how to fuel and get your body to maximise glycogen efficiency take up. Running in a fasted state is also very good marathon preparation.
Boobz what time are you aiming for on your marathon? I only ask because the first one I did I wrongly paced myself and did the first half too fast and the second half a lot more slowly. If you have a goal time in mind you can check the internet for pacing and know how much time you should be taking for 10km, 15km, HM, 30km etc to ensure that you are within the time. In Barcelona I hit all the goals for 3H30 until the last 12kms when I took 1h05m instead of an hour. An experienced runner friend of mine and part time trainer told me before that in order to do 3H30 on a marathon you need to do 1H40m for a HM (which I'm not capable of, best time is 1H42). He as right. The general rule of thumb to estimate your marathon time is to double your HM time and add 10 minutes, which is what my time worked out at perfectly for the marathon last weekend.

Anglaise : That's a really interesting point about the glycogen etc. A lot of what I have read is about fuelling for the long runs and learning how the body works. It's interesting stuff and has certainly helped me look at my entire diet rather than seeing my long runs as a ticket to eat what I want

Boobz A 1:44 is a really good time and will give you a huge amount of confidence.

21mile run for me this weekend! Nerves are already kicking in!

Amazing Anglaise - can't believe you don't even sweat - you are superhuman!

Just did half marathon for my long run and did a PB of 1:44:47 which is 13 seconds under my aim so am so pleased! I know that doesn't mean I will run a 3:30 marathon but it's still really motivating.

Have decided to stop beating myself up about the weight gain. Am enjoying the training and the running so much, I figure I will just fuel my body as it needs it, especially as it seems to be working with my times all coming down. I will switch back to P90X & HIIT and less eating (hopefully!) come late April, in time to slim down for summer dresses in May...

Do you think splitting the run helps/counts?
Yes it does. I don't recommend ditching the long run or speedwork in your training plan, , but if you run more than once a day it certainly builds your endurance and increases the efficacy of glycogen take up by the muscles. I read an article on a very successful amateur marathon runner (from a long time ago) who didn't have time to run enough miles once a day, so he ran whenever he could, 2 or 3 times a day, shorter distances. It can work. I'm lucky in that I don't sweat, no-one in my running club can believe how little I sweat or go red when running, but that's the way it is for some people . Therefore I don't need to change clothes very often, even after a 10k run they don't smell. I cut my hair shorter for the marathon training so that washing it was less of a hassle after training.
But running is my drug and I love it, even running in the dark, wind and rain. It isn't for everyone.

I think it would be cheating.

I'm with you Boobz. No way could I be bothered to shower that much and I only have a limited amount of running kit (I say pulling on old faithful running top)

I have to say I have thought about splitting the long run across a morning and evening run but that's usually when I am on a long run and thinking of anything I can do to stop!

Do you think splitting the run helps/counts?