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.
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!
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”…
New Brooks shoes and new in-soles tested tonight for the first time and all good. A very nice 10 mile run along my favourite route. Great first 5 miles but then the actual turn around – to come back along the same route – seems to slow the pace down. Very strange. Not a bad overall time but could have been better.
Long 18 mile run planned next this coming weekend – haven’t decided the route yet – and may give the new Adizero shoes a try.
Not as many miles as originally planned this week. The plan was 3 runs of 12, 14 and 6 miles (with the first 2 at marathon pace and the last as faster interval training). Got off to a good start with 12 miles on Monday at the right pace but had left it too late on Wednesday to do 14 miles so settled for 8 instead (but slower). And then 5 miles fast (ish) on Thursday evening – all wrapped up and with new running socks like DVT socks (not convinced about these yet – more testing needed).
Do need rethink long runs and how many to do per week and how much time between them. The plan was to start like this week – with a longish one at the beginning of the week and then the real long one mid-week and then move to one long one on Saturdays over the next month or so. The 2 mid-week ones are not really practical (and it’s not as much fun running when it’s dark) and don’t leave enough time between them and I need to concentrate on running at pace. So it’s back to the drawing board and update the plan this weekend.