Marathon Training Week 5

This week started with a fartlek session where I could run 5 miles and vary the pace as I felt fit. I always think I'll take it easy when given the choice but always, always end up running myself into the ground and this was no exception.

This was followed by an eight miler on Wednesday on a route that I hadn't run for about a year. It's nice to reacquaint yourself with an old route.

The weather had been above zero for most of the week until my long run on Sunday when freezing fog decided to descend. I'd chosen a new route. It was fairly simple run up the A40 until just past RAF Northolt and then run down to the Uxbridge Road and run back to the house. The path alongside the A40 disappeared for a bit so I had to leave it to run through a housing estate before finding my way back further up the road. I like to think I have a good sense of direction and haven't got lost, yet! Even when running abroad it's not too difficult to plan a route and then use Google Streetview to help familiarise yourself with the turning points before you head out onto the streets.

Here's this morning's run, you can see where I had to turn off the A40:


Next week hill training starts! And for the next two weeks after that with more and more repetitions. I've been doing some investigation on the internet and the hill that I have used for the last three years appears to be too steep so I'm going to try a new hill and see how that works out for me.

Location:Ealing,United Kingdom

Marathon Training Week 4

A few weeks ago I said I had what felt like shin splints and hoped that it was my legs adjusting to the slightly higher training effort. This week my shin splints have gone, which I presume shows that my leg muscles have become stronger and have adapted to the extra miles.

This week culminated in what was meant to be a 10k race. I couldn't find any local races so had to run against the clock which is tricky because you don't get the extra shot of adrenaline and competition that an actual race gives you.

My midweek mileage is creeping up week on week. This week started with the usual easy 4 mile run. I like the Monday run and pretty much follow the same route every week. In this instance familiarity breeds further familiarity!

Tuesday is interval day. This week it was six repetitions of 800m with a 200m recovery separating them. Quite a tough workout and you certainly know you've been running. I love it.

Wednesday is mid distance day. This has been increasing each week. This week was 8 miles at a slow pace. It took me about four miles to get my head in the game (as proper sportsmen call it) which may have been a hangover from the previous day's session.

Thursday is tempo day. A mile to warm up, three miles at half marathon pace and then a mile to cool down. Not a bad work out, nowhere near as exhausting as an interval run.

Friday is rest day. Much needed.

Saturday is another easy pace run, this time five miles. Again I like to follow the same route each week.

As I said at the start this week's long run was a 10k race. I was determined to beat my last 10k time which was 44:06 and was hoping to get under 44 minutes. I started off a bit too fast and at half way was looking at a sub 43 minutes run which would have been my fastest ever time (currently 43:06). Then I ran into a headwind for the next mile and a half and my pace slowed. I managed to pick up the pace towards the end and came in at 43:56. My second fastest time ever and under the magic 44 minute mark. At the end of the run I tried to cough and almost threw up, surely a sign of having put everything into the run! My schedule gives me Monday off this week so I'm looking forward to a few beers tonight and a bit of a lie-in tomorrow.

Here's my 10k "race":

Location:Ealing,United Kingdom

Marathon Training Week 3

Warmer weather, finally got to do some speed work and a run along the Thames.

No snow this week, a little rain but nothing to worry about. Plus the temperature stayed pretty much above freezing for the majority of the week which made running infinitely more pleasurable as well as allowed me to keep running in a short top and shorts.

On Tuesday I ran some mile intervals (four to be precise), which was exhausting but rewarding. It never feels like I've started training for any race until I have to start doing interval training or speed work. Having missed a session last week due to a combination of snow and illness I was keen to make sure I ran the session this week. I like intervals. I know most don't but I think they help mix things up during the training week otherwise running similar distances at similar pace becomes monotonous quite quickly. I still get slightly anxious before the run but once it's underway all stress dissipates and I can concentrate in hitting the interval targets.

Intervals over with and the rest of the week was relative simple. A seven miler, four miler and five miler at slow, steady and easy pace respectively saw me through to the weekend and this week's long slow run. This time it was a thirteen mile run that, as I hinted at last week, took me down to the Thames and along the river to Richmond where I crossed the bridge and ran back via Syon house and the Grand Union Canal. It's one of my favourite routes and this morning was cold and crisp. Perfect. As I ran along the Thames several rowers were out early in the half dark. They had little lights on their boats that reflected off the water and made them look quite pretty. I ended up running alongside one or two of them as their rowing pace was similar to my running pace. Eventually I sped up a little bit and left the twinkling boats behind.

Across the bridge at Richmond and back up the other side of the bank. Halfway through the run. Homeward bound. Running through the grounds of Syon House and then a short stretch along the Grand Union Canal before cutting over to the Boston Manor Road. I had to add a few twists and turns to make sure that I ran the full distance and that was it. Back home before 9am and a hot bowl of porridge with honey.

Here's the run from this morning:

Next week my Sunday run is supposed to be a 10k race. At the moment I can't find any locally so I may just have to make my own up around the streets of Ealing. There's a function on my Garmin watch that allows you to run against a virtual partner. You set the speed that your partner will run at and you have to try and beat them. Sounds like a race to me!

Location:Ealing,United Kingdom

Marathon Training Week 2

This week has been a mixture of snow, illness and mild discomfort.

The snow that fell late last week managed to hang around until Wednesday. This meant having to plan my running routes to stay on or near main roads where the snow had melted and footing was more secure. Running on the snow takes more effort and can make what is meant to be an easy paced run feel much tougher.

I've been feeling a bit rough for two weeks (sore throat, stuffy nose, the usual stuff) and on Tuesday I woke up with a voice that wasn't a million miles away from Barry White. My chest was tight and my head felt like it had lost a boxing match to a breeze block. As much as I hate missing training runs I realised that the best course of action was to get back in bed and recuperate.

I felt better later in the week so recommenced my running. Fortunately the snow had now melted and running became easier. I started to feel a slight twinge in my right shin. A touch of shin splints? Not sure, could easily be the muscles adjusting to the training schedule, especially given over two months of slow base training since my last half marathon. I've run on it several times now and although the pain is not strong it only lasts for about a mile before disappearing. It'll be worth keeping an eye on it, and hopefully it will fade away over the next few months as my legs get stronger.

This morning I ran 11 miles for my weekly LSD run, following the route of the Ealing Half Marathon. There are a couple of hills but nothing too taxing. You can see the route below:



Next week is not too different but I hope to be able to run some intervals on Tuesday. A 13 mile run awaits on Sunday. I think I'll take a tried and tested route along the Thames at Richmond and back along the opposite bank.

Still haven't worn a long sleeved top yet!

Location:Ealing,United Kingdom

Marathon Training Week 1

Right, where were we?

It's been over a year since my last entry on this blog. A year in which I tried and failed to train for the Edinburgh marathon by getting injured 5 weeks into the training programme. I then spent a couple of months recovering and putting on about a stone in weight (14 pounds or 6kg depending on your unit of preference). Then I fulfilled a long held dream and cycled from Land's End to John O'Groats during two weeks in the summer (you can see the whole story on my other blog mikelejog2012). Then I decided to enter two half marathons to finish off the year. The Ealing half marathon and Run To The Beat which is held down by the O2 in Greenwich. I managed decent times in both (sub 1:40) and had no hint of injury.

I've spent the last two months base training and looking for a spring marathon to enter. My annual attempt to get into the London Marathon by ballot failed again so I searched for something nearby and decided on the Richmond Park Marathon which is held on the 5th of May.

This then was the first week of my sixteen week training plan. I'm going to be training by pace rather than heart rate because my heart rate monitor has been rubbing my skin and causing it to go dry and hard. So I'm going to give it a rest for a while for my skin to recover.

This first week has managed to coincide with not only me having a sore throat and head cold for the past week and a half but also a cold snap that has meant the temperature hasn't risen much above 0C for the entire week. I'm not sure if I'm being obstinate or stupid or a bit of both but I'm still wearing shorts and a short sleeve running top. It may seem a bit odd but I soon warm up and don't really notice although I have had some looks and someone in the street even shouted out that I was mad. I'll see how it goes but my stubborness makes me think that I will see out the winter.

My schedule has me running six days a week with a rest day on Friday. I might shuffle this around a bit as I'd prefer to have a rest day on the weekend.

This week was pretty easy with no speed work (lucky given how dark it still is in the mornings and the fact that we've had snow for the last three days). This culminated in a 10 mile long run on the Sunday which will increase week by week with the odd 10k race or half marathon (if I can't find a race to enter I'll just try to race against myself around the streets as best I can).

Here's this morning's 10 mile long run:

I'm hoping to make this a weekly blog again as I enjoyed writing it the last time I was training for a marathon. Fingers crossed it doesn't end in the same way!

Location:Ealing,United Kingdom

Coming soon

I'm currently cycling from Land's End to John O'Groats (check out my other blog!). Once I've finished that I'll be restarting this blog as I prepare for the Ealing Half Marathon.


- Posted using BlogPress from my iPhone

Marathon "Training" - Week 15

As I feared there was to be no miraculous recovery. Having rested my calf for over a week I decided to go out for a quick run today and see if it would hold up.

Before I had started I could still feel a slight twinge but hoped that it would not flare up. No such luck. I managed to run about half a mile during which I thought that it was ok. Then, a quick incline later, and my calf began complaining. I stopped immediately before the inevitable happened and slowly walked back to the house.

So, no marathon, no sub 3:30 finish. Not this year at least. What's the plan?

First step, no running until I can feel zero pain in the calf. Especially after waking up when the muscles are still stiff, that is when I can feel the pain more than at any other time.
When there is no pain then I start to follow the return to running schedule (30 seconds running 4 minutes 30 seconds walking, repeat x 4 and then on subsequent runs increase the running and decrease the walking by 30 seconds).
Once I've completed the schedule then I start to slowly increase the distance and speed week by week up to about ten miles.

Hopefully by following this I will be ready to start spring marathon training at the end of December. This won't be the London marathon though as I received my rejection letter this week (just to pile on the misery!). Second year I've been rejected, I'll try again next year as it is where I live so would be nice to be involved. Currently I'm looking at alternatives with Llanelli and Hull being the front runners (pun not intended). Llanelli because it's near my home town of Swansea and Hull because I went to university there and it is flat as a pancake.

First though, I need to get back to fitness. I'll post again once I'm back running. Hopefully in about a month rather than another four month lay-off!