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 – 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”…
Drop food on the floor and if you pick it up within 5 seconds it’s safe or is it…
It might be an urban myth – that you have 5 seconds to pick up and eat food that has been dropped on the floor before it picks up germs and stuff – but when running, knocking 5 seconds off your time feels very good.
29 miles in total done this week and in new shoes with new in-soles (orthotics). 10 miles on Monday – 3 loops around the “block” (first time I’ve done loops like that) and not a bad run. 4 on Thursday – fast – about 15 seconds slower for the 5km faster bit (but late at night and after a long day’s work so all good). And then 15 today – a great first 8 miles and then slowed a bit for the next 5 and then a faster finish. Along past the Thames in Twickenham and up to a busy Richmond Park for a bit – with a lot of other runners about. You can tell it’s marathon training time! And yes Richmond Park is still as hilly as it was a couple of years back – it’s the home of my longer (20+ mile runs).
New shoes this week – on recommendation of the foot biomechanics physio. And nice shoes as well – ASICS Cumulus 13. New in-soles from the physio in them as well (Vectorthotics), custom fit for me. Have 3 sets for running, work shoes and one spare just in case. Combination of all this new stuff and longer runs this week means sore feet – running it all in. May need a bit of fine tuning from the physio on them but not too bad today on the 15 mile one. And it’s not plantar fasciitis as diagnosed by the doctor (see post from last year) a few weeks back – it’s dodgy shaped feet. Makes me feel so much better, but with these in-soles in all my shoes it should be sorted.
Fund raising needs to get kickstarted again now – your help is needed here. Go to my Just Giving page to donate. Only 12 weeks to go. Some creative ideas from Mrs. Noble including cupcakes for everyone and homemade romantic Valentine’s cards. Stay tuned…
4 runs planned this next week and back over 30 miles (over the full week).