So I've got a few runs under my belt now from my ultra program. (Apologies for no updates for a couple of weeks.)
Did my first long run on Saturday - 18miles. Leisurely pace and it felt comfortable. Should have done a follow up 5 miler on Sunday, but couldn't make that one. Must try harder this weekend.
Aiming for 25-30 miles during the week days + another 20 miles at the weekend.
The break after the Richmond Park Marathon was welcome, but it has been tough to get going again. However, I'm already starting to feel good again.
Jon, I hope you're feeling better after your superb L2B performance last month.
Accumulating some more kit, but I'll do a separate post on that in the next day or so. See my Equipment Page for brief update details.
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
Wednesday, 12 June 2013
Thursday, 23 May 2013
Dead Legs
First run back after the Richmond Park Marathon two and a half weeks ago. Just a 5.5 miler, but it felt slow and clunky (avge pace 7:47/mile).
My next big race is the London to Brighton Ultra in September. The Ultra training started today. I'm going to follow a plan for a 50 mile week. Where possible I will run a few miles more on my runs, but I don't think that in reality I will regularly stick to a 70 mile week plan. There's a 13-hour cut-off time for the L2B race and I'd love to finish it and finish within that limit.
The general plan is long run on Saturday - anything from 14-25 miles with one 31 miler approximately 4 weeks before the race. On all Sundays other than the one after the 31 miler there is a 5 or 10 miler - which I expect will be a shock to the legs after the Saturday run!
Weekday runs are Tuesday, Wednesday and Thursday and follow a 7-5-7, 6-4-6, 10-5-7 or 9-5-7 pattern.
I'm tempted to try to run the short ones quickly, but otherwise I'm going to give speed training a miss.
If any readers have any comments or suggestions for tweaking this plan, I'd love to hear them!
My next big race is the London to Brighton Ultra in September. The Ultra training started today. I'm going to follow a plan for a 50 mile week. Where possible I will run a few miles more on my runs, but I don't think that in reality I will regularly stick to a 70 mile week plan. There's a 13-hour cut-off time for the L2B race and I'd love to finish it and finish within that limit.
The general plan is long run on Saturday - anything from 14-25 miles with one 31 miler approximately 4 weeks before the race. On all Sundays other than the one after the 31 miler there is a 5 or 10 miler - which I expect will be a shock to the legs after the Saturday run!
Weekday runs are Tuesday, Wednesday and Thursday and follow a 7-5-7, 6-4-6, 10-5-7 or 9-5-7 pattern.
I'm tempted to try to run the short ones quickly, but otherwise I'm going to give speed training a miss.
If any readers have any comments or suggestions for tweaking this plan, I'd love to hear them!
Saturday, 11 May 2013
Richmond Park Marathon Final Results
Well, my chip time was 3:59:37 in the end - so comfortably under the 4 hour mark!
There were 3 sub 3 hour times and the winner finished in 2:35.
Having a few more days off now until the ultra training starts proper. I think I'm going to follow a training program for a 100K race on 50 miles per week that I read in "Relentless Forward Progress". I will try to put in more mileage, but I'm not sure that in reality I will be able to fit more in.
I'll put up the program once I have tweaked it to finish on September 22nd, the date of the London to Brighton Ultra.
There were 3 sub 3 hour times and the winner finished in 2:35.
Having a few more days off now until the ultra training starts proper. I think I'm going to follow a training program for a 100K race on 50 miles per week that I read in "Relentless Forward Progress". I will try to put in more mileage, but I'm not sure that in reality I will be able to fit more in.
I'll put up the program once I have tweaked it to finish on September 22nd, the date of the London to Brighton Ultra.
Sunday, 28 April 2013
Last Longish Run Before My First Trail Marathon
8.5 miles today in 1:11. 5 of those miles were on sand, which is hard work on the knees and ankles.
The Asics Gel Trabuccos are doing a great job and, for me, they are far better than my Salomon Crossmaxes. The Trabuccos could be the shoes for the London-to-Brighton run and maybe the MdS. I'll update this after the Richmond Park Marathon on Sunday.
Just a couple of short runs this week then the race.
After that, the ultra training starts proper...
The Asics Gel Trabuccos are doing a great job and, for me, they are far better than my Salomon Crossmaxes. The Trabuccos could be the shoes for the London-to-Brighton run and maybe the MdS. I'll update this after the Richmond Park Marathon on Sunday.
Just a couple of short runs this week then the race.
After that, the ultra training starts proper...
Tuesday, 23 April 2013
Training between Marathons 3 weeks apart
So Brighton is done. Next race - The Richmond Park Marathon on 5th May.
So what do I do between races? I've taken the week after Brighton off. First run back was at the weekend - just 4.5 miles mostly off-road and with 3 miles or so on a sandy bridlepath - wow, I had a sore ankle and knee for a couple of days after that! Must have been the sand! I had planned a long run on Sunday but I binned that due to the ankle and knee. I've learnt my lesson about running through injuries the hard way!
Looks like I'd better start doing more training on sand - I think there'll be quite a bit of that next April!
Second run tonight - 7.5 miles in 58 minutes. I'm fairly pleased with that.
What next? I think 2 or 3 more similar runs this week, 1 long run at the weekend (about 15 miles or so) and then one easy run next week.
Going to run Richmond Park Marathon with a camelbak and electrolytes this time. Hopefully that will deal with the cramps problem. Now, which electrolyte tablets to use...?
So what do I do between races? I've taken the week after Brighton off. First run back was at the weekend - just 4.5 miles mostly off-road and with 3 miles or so on a sandy bridlepath - wow, I had a sore ankle and knee for a couple of days after that! Must have been the sand! I had planned a long run on Sunday but I binned that due to the ankle and knee. I've learnt my lesson about running through injuries the hard way!
Looks like I'd better start doing more training on sand - I think there'll be quite a bit of that next April!
Second run tonight - 7.5 miles in 58 minutes. I'm fairly pleased with that.
What next? I think 2 or 3 more similar runs this week, 1 long run at the weekend (about 15 miles or so) and then one easy run next week.
Going to run Richmond Park Marathon with a camelbak and electrolytes this time. Hopefully that will deal with the cramps problem. Now, which electrolyte tablets to use...?
Thursday, 11 April 2013
Last Run before Brighton Marathon and MDS 2013 Long Day is over.
Just been out for a 5 miler. 39 minutes. That's it now until the race. Ran with my heart rate monitor for the first time in a while. Running at around 8:30 minute/miles gives me a heart rate of 150-155. Think I'll set off on Sunday at around 8:30-8:35 pace.
This year's MDS racers have finished the Long Day. 75.7Km. Every day it seems that there have been some brutal climbs. Feet must be sore now. Good luck to all for tomorrow's marathon stage!
This year's MDS racers have finished the Long Day. 75.7Km. Every day it seems that there have been some brutal climbs. Feet must be sore now. Good luck to all for tomorrow's marathon stage!
Monday, 8 April 2013
Last Long(ish) Run Before Brighton Raceday and Day 1 of MDS 2013
Target of 12 miles in 1:45 today.
Managed my 12 miles in 1:36. Felt good with no problems.
The 2013 MDS started today. I see that Mohammed Ahansal has won day one - 37.2Km in 2:50! That's a 7:22 minute mile average or a 3:15 marathon. In the desert with dunes! Click here to follow the race.
Got a lot more work to do!
Managed my 12 miles in 1:36. Felt good with no problems.
The 2013 MDS started today. I see that Mohammed Ahansal has won day one - 37.2Km in 2:50! That's a 7:22 minute mile average or a 3:15 marathon. In the desert with dunes! Click here to follow the race.
Got a lot more work to do!
Friday, 5 April 2013
Warm Weather Training #2
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| Ran up this volcano... |
Last run in Lanzarote.
Great morning, windy but otherwise excellent conditions.
No pack today - just a fun run.
Had to touch the black rocks at the centre of the crater - stone cold...what a disappointment!
 |
| ...and into this crater at the top. |
Back to freezing UK now and need to motivate myself to get out and run - Brighton Marathon in 10 days.
Warm Weather Training #1
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| Morning Run |
This run was around a headland, scrambling up and down cliffs and beach running. On my feet I had my old GT-2170s with Injinji liners under Thorlo Experia socks. Not one grain of sand on my feet at the end...and no gaiters.
The Mammut Nubian cap is very comfortable and does the job.
The Raidlight desert top, in my view, was superb. Very light and cool, but not exactly flattering! P20 SPF50+ worked very well too.
Took the Raidlight pack with 2x 1.5 water bottles in the side pockets with smartubes. The tubes work well and they will be in my pack for the MDS. The pack, however, is not wearing well. It is very light and comfortable, but it has already worn a hole at the top of the back compartment where it rubs on a seam.
Sunday, 24 March 2013
Great Long Run
Only 3 weeks to go to the Brighton Marathon.
Should have done a 20 miler in a target time of 3:20 today. Ran out of time so only managed 18.4 miles in 2:42. I'm happy with that. Good run too - cold and snowy at the start, but then got into my stride and felt good for the last 8 miles or so.
Aiming for a sub-4hour marathon in Brighton. Hopefully on target...
Should have done a 20 miler in a target time of 3:20 today. Ran out of time so only managed 18.4 miles in 2:42. I'm happy with that. Good run too - cold and snowy at the start, but then got into my stride and felt good for the last 8 miles or so.
Aiming for a sub-4hour marathon in Brighton. Hopefully on target...
Friday, 22 March 2013
Busy times...
Been struggling to fit everything in. Just one of those phases.
Managing to squeeze running in by running to work rather than cycling.
Need to get a 20 miler in this weekend.
I feel the Brighton Marathon looming. Must get under 4 hours...
Tuesday, 12 March 2013
Not Such A Good Week...
Tough week this week.
No time to run during the week except for 10 miles on Friday.
My Brighton marathon training plan run for Sunday was 20 miles in a target time of 3:10. Managed it in 3:05 but it was a cold miserable run from about 1/3 of the way in. Haven't had a run like that for a long time. Oh well, I guess they can't all be fun...
I also got a reminder of my ultimate goal. I saw a guy running with a full pack, front pack, 2 front bottles and full kit. If that was you and you were training for the MDS - Good Luck!
No time to run during the week except for 10 miles on Friday.
My Brighton marathon training plan run for Sunday was 20 miles in a target time of 3:10. Managed it in 3:05 but it was a cold miserable run from about 1/3 of the way in. Haven't had a run like that for a long time. Oh well, I guess they can't all be fun...
I also got a reminder of my ultimate goal. I saw a guy running with a full pack, front pack, 2 front bottles and full kit. If that was you and you were training for the MDS - Good Luck!
Monday, 4 March 2013
New Shoes...and New PB!
Target for Sunday - Half marathon in <1:45.
Went out in new Asics GT-1000 and Injini toe socks that I picked up yesterday (see Equipment page).
Managed it - 13.15 miles in 1:45:44 (or 1:44:18 if you remove time waiting to cross roads!)
No shoe problems, feet feel great. The Injini socks are good too - I used them as a liner layer with Thorlo Experias on top. Very comfortable
Went out in new Asics GT-1000 and Injini toe socks that I picked up yesterday (see Equipment page).
Managed it - 13.15 miles in 1:45:44 (or 1:44:18 if you remove time waiting to cross roads!)
No shoe problems, feet feel great. The Injini socks are good too - I used them as a liner layer with Thorlo Experias on top. Very comfortable
Sunday, 24 February 2013
Chuffed!
Today was a scheduled long steady run. Target: 18 miles in 2:35.
Made it - just! 18.09 miles in 2:35:02 - or 2:34:11 if correcting to remove time spent waiting to cross roads!
Didn't think I was going to make this one!
(Now only lugging 88.8kg around...)
Made it - just! 18.09 miles in 2:35:02 - or 2:34:11 if correcting to remove time spent waiting to cross roads!
Didn't think I was going to make this one!
(Now only lugging 88.8kg around...)
Thursday, 21 February 2013
Training update
Ran 8 miles in 67 minutes. Target for my training plan was 8 miles in 75 minutes. Making progress...
Tuesday, 19 February 2013
Current training overview
My current focus is on the Brighton Marathon in April. I am following a training plan for a 3:45 marathon. Once this is done, then I'll move on to more traditional ultra training for the London 2 Brighton run...
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