London marathon training log/blog

TheRoadRunner

I have been accepted the run i the London marathon this April 2009. I'm going to log my training here over the next 6 months. I was supposed to run Dublin this year but got a bad injury.

Some background about myself. I'm 30 years of age have been running with a club since the age of 9. I have a couple of juvenile BLOE national medals. I'd consider myself an average club runner. My favorite distance is either 5K or 10 miles. I run mostly on the roads but also subject myself to some cross country madness now and then.

My PBs to date are
5K 15:40 (2007)
4 miles 21.01 (2008)
5 mile 26.45 (2007)
8 mile 45.02 (2005/6 ?)
10 mile 56.10 (2007)
Half Marathon 75.20 (2008)
Marathon 2hrs 49 mins (2007)

My goal is to run sub (or as close as possible to) 2.40 in London in April.

First proper week back training next week. Injury is still latent so will ease back into full training over a 4 week period. Plan is as follows

Mon 8 miles (includes 4.5 mile tempo)
Tue 8 miles very easy
Wed 7 miles (includes 4 mile Fartlek)
Thursday 8 miles easy
Friday rest
Sat 2 mile warm up, 5*1k, 2 mile cool down. Rep times not nb at the moment
Sun 90 mins easy

Woddle

Best of luck, some impessive times and congrats on your entry, I was rejected, but thats Ok Paris instead, I'll follow this with great interest

Peckham

Good stuff RoadRunner - look forward to tracking your progress.

Based on your times, would rank you higher than average club runner!

ike

Likewise looking forward to reading more! As Peckham said I'd say above the average club runner standard. Those times would place you high in any race. What interests me is how your going to go about improving those times. Based on your 10/half times at a guess I'd say your marathon time should be better. Best of luck

stmochtas

Best of luck TheRoadRunner, really looking forward to seeing how the faster runner trains. Your times are excellent and an inspiration to the slower man like myself.

TheRoadRunner

ike wrote: »

Likewise looking forward to reading more! As Peckham said I'd say above the average club runner standard. Those times would place you high in any race. What interests me is how your going to go about improving those times. Based on your 10/half times at a guess I'd say your marathon time should be better. Best of luck

Thanks for all the kind comments. I think there is definitely room for improvement in most of my times. The marathon time is my major goal though. Marathon plan won't kick in properly until January. I'm just hoping to get back training and racing (for Boards AC) before Chrimbo.

TheRoadRunner

Manged to get the week rolling with a decent run in windy conditions.

Legs are feeling a bit tight as a result of my injury but I think I'm keeping it in check. Tempo part of run was easy enough nothing too hectic. Happy enough with day 1.

Abhainn

Best of luck TheRoadRunner. Also looking forward to your log.
With those times you are more like an elite club runner if you ask me.

shels4ever

Best of luck I'll be keeping an eye on this log.

TheRoadRunner

I bought a pair of the skins compression tights a couple of months back. I have had no recent need to wear them but put them on last night.

I don't know if it was a placebo effect but my legs feel great today. I was having problems with my groin and was planning on getting some treatment on Friday. The groin is great today. I'm going to keep wearing the tights and hope I continue to feel the benefit.

Looking forward to easy run later today

TheRoadRunner

Just back from run. Was delighted to get out. What a great day.

Got held up at a poxy meeting, to make matters worse there were no scones at the meeting. Bloody cut backs, the only reason I attend those meetings is for free carbs. Anyway come run time I was starving and it took a bit of persuasion to get me out the door. I didn't stretch enough as I was running late and meeting up with some lads but i was grand.

did first 4 miles in 7.30 pace and second 4 sub 7 min pace. Felt fine although I'm a little tight now. I'll do some extra stretching (especially groin) this evening. I have a routine of doing 20 mins in the morning and also evening. I'm finding this is helping me recover from my injury.

Tomorrow is fartlek so I'll have to have an extra weetabix for breakfast

TheRoadRunner

I had a count of the number of tablets I take with my breakfast this morning and I'm surprised I don't rattle when I run. Each morning I take

2 codliver oil tablets - I take these for historical reasons, i.e my mum use to give them to me when I was younger so I have continued to take them myself.

2 flaxseed oil tablets - I suffer from dry eyes and find these brilliant. If I stop taking them within 3 days I am waking in the night with sand paper eyes. They are supposed to strengthen nails & hair also !!!!. They are also rich in omegas so I'm hoping they are also beneficial to my running

2 Glucosamine Chondroitin tablets - These are supposed to help build cartilage etc. There is a lot of conflicting evidence as to their benefits. I was bought a few months supply so I'll keep popping them in the mean time.

1 Centrum multivitamin - I think I have a reasonable diet and probably get most required vitamins/minerals form it but to air on the safe side I also take a multivitamin tablet. There are days when I don't eat properly and these tablets are a decent source of iron just in case I'm missing out.

2 Nurofen cold & flu - I have a head cold I'm trying to shift, don't take these normally obviously.

ELVIS EAT YOUR HEART OUT :cool:

Fartlek later today. Looks like its going to be nice and bright again today so can't wait for the torture to begin.

TheRoadRunner

Pain Pain Pain Pain

After my early morning good humor I actually found it hard to get out training. The lads I normally do farlek weren't around so I had to go solo. I find this hard to do sometimes, I hate doing sessions alone, especially when I'm not fully fit.

I did a pyramid session at fartlek effort if that makes sense.

Session was
1-2-3-4-5-5-4-3-2-1 minutes of controlled running with 1 min easy running between intervals.

Legs were feeling a bit tired. I keep forgetting I'm coming back from a period of inactivity. 3 months ago I would have breezed through this session...... not today though. Still it's in the bag.

20 minutes of stretching and weights later this evening is on the cards.

shels4ever

Still a good session, were you doing much cross training during your injury ?

TheRoadRunner

Thanks. Yeah I'm happy to have it done.

I did no cross training at all while injured. I tried to but my arse, hip, back etc were all fecked so it was very frustrating.

TheRoadRunner

Today was suppose to be an easy 8 miles but the wind made it quite tough. Still I took it handy where I could and actually quite enjoyed the run. I was quite stiff and can feel a good few niggles in multiple places so will have to monitor them over the coming days/weeks.

Tomorrow is a rest day. I was planning on switching Saturdays session to tomorrow due to domestic commitments but I'm feeling pretty tired so will just have to get up early Saturday ! I'll do a good bit of stretching this evening and an extra long stretching session tomorrow.

I'm hoping the wind dies down over the next couple of days. I can handle most conditions but wind is my least favourite. As a runner I'm sure I'm not alone ! The wind also has the potential to wreak havoc on "Marathon Monday". I'd hate to think that somebody would miss out on their target time because of the conditions, but it does happen.

TheRoadRunner

Today was a day of rest Was feeling pretty tired so was glad of it.

I had a couple of niggles so I went to the physio today. I have decided to be proactive and make sure my injury doesn't resurface.

I got some good treatment and extra stretches that I need to do. There is one muscle around my hip that is causing all my troubles and woe. Two of the new stretches really concentrate on this muscle so hopefully my visits to the physio will become less frequent. In the grand scheme of things I think it is a good idea to get checked out by a decent physio (it has taken me forever to find one) every now and then. The cost if approximately 50 euro but once every couple of months is money well spent in my eyes. Prevention is better than cure and all that !

I have a session of kilometers planned for tomorrow. I'm going to have a few pints of liquid carbohydrate (and alcohol) tonight so it probably won't be a great training session. I'm not too worried about the quality or intensity of my training at the moment. April is a long way away and I just want to stay ticking over and injury free.

TheRoadRunner

What a crazy session. Had planned on doing 5*1k. The wind was savage though so I altered the session slightly. It was a bit of a joke because for the first 600 metres I was flying with the wind behind my back while the second 600 I was hardly moving. I was happy enough to get out in the end. Few niggle buts plenty of stretching sorted them out

TheRoadRunner

Just back from long slow run. Felt good was a little tired by the end but that probably had something to do with the pizzas, chicken nuggets, chips, sausages and beer yesterday .

Week 1 over and done with and I covered most things I planned on doing (~50 miles). Next week will be very similar as will most weeks until after Christmas.

shels4ever

TheRoadRunner wrote: »

Just back from long slow run. Felt good was a little tired by the end but that probably had something to do with the pizzas, chicken nuggets, chips, sausages and beer yesterday .

Week 1 over and done with and I covered most things I planned on doing (~50 miles). Next week will be very similar as will most weeks until after Christmas.

niceone back in with 50 miles a week. Were you doing your sesson on corkagh yesterday?

TheRoadRunner

shels4ever wrote: »

niceone back in with 50 miles a week. Were you doing your sesson on corkagh yesterday?

Thanks. I should clarify. I didn't come straight back in with 50 miles. I've been back training 4 weeks (including this one) now. Started off with 20, 30,40 and now 50. Will hold it at that until after Christmas and then crank up the mileage. Fitness wise I'm not as bad as I thought, but biomechanically I've a bit of work to do.

Yeah I was down in Corkagh yesterday, and today. Did the session in the back field that runs parallel to the Grangecastle road.

I can meet up with you some day to show you the loop if you like ?

shels4ever

Ah i know it, that field was hard going yesterday I did an 8 mile there and went through there twice, Right in your face once you got into the field.

Was down this morning for a very short run too.

Sounds like an idea whats the longes loop you have in there, I do a 3.8 ish loop all on grass jsut on the perimeter of the park.

TheRoadRunner

Didn't get out until this evening. Went down to Walkinstown to cheer on the Dublin marathon runners. What a perfect day for marathon running. I was really afraid it was going to be a wash out weather wise. There were plenty of supporters out also so was good craic.

Got 8 miles in on grass at just under 7 min per mile. A little quicker than I planned but it was soooooooooo cold. Something similar planned for tomorrow

TheRoadRunner

didn't get out until after nine this evening so kept it short and sweet.

Had my dinner after seven so ended up running/jogging with a full stomach. Let's just say it was less than ideal.

Entire run was on roads which is something I have tried to avoid since starting back. Was quite stiff when I finished put happy with myself for getting out the door.

Need to get sleep now for fartlek tomorrow !!!!!

TheRoadRunner

Reading comments about the Dublin marathon by other Boards members has me really wishing I had of been fit enough to have run it myself.

To help me plan ahead I bit the bullet and booked my flights and accomodation for London. I usually leave this as late as possible. I can be a bit superstitious and reckon booking too early can put the mockers on me. However, in the last couple of weeks hotel availability has diminisihed while prices are rocketing upwards. I've decided to travel as a spectator even if I'm not racing so hopefully that will negate the mockers

I booked a nice hotel around Greenwich which is close to the start. It is quite expensive but has good reviews so I think it will be worth it. I'll be spending most of Saturday in the hotel room watching television so don't want to sat in a kip !

I also booked my flights, I'm flying out Friday evening and coming home Monday evening. Flights with Aer Lingus and were less than 100 euro all in so happy days.

TheRoadRunner

Just back from session. It was fecking freezing. Well almost 2 degrees to be exact.

Did the fartlek session. Probably about 6 miles including warm up and cool down. Majority of intervals were around the 2 minute mark. 30 seconds recovery between each one.

It was cold but very enjoyable

TheRoadRunner

8 miles on the grass this afternoon. Felt great and managed to bump into a couple of friend for the second 4 miles so worked out well.

No running tomorrow but will hopefully do a good session of stretching and light weights.

TheRoadRunner

Friday was a planned rest day. I wasn't feeling great yesterday so I took it off also. Was well annoyed with myself but I just didn't have the energy or inclination o get out the door !

TheRoadRunner

Today was an easy long slow run. Felt ok and enjoyed the cold sunshine !

TheRoadRunner

Run went very well today. Nice fresh day.

Tempo was slightly quicker than previous weeks and I was working hard without hitting top gear, wasn't too far from it though. Am planning on some quality stretching this evening. Have been neglecting this slightly lately.

TheRoadRunner

Felt absolutely brilliant today. Had to keep reminding myself to relax and take the foot off the gas. Ran entire run on grass. Injury is definitely under control now. Will keep plugging away and make sure I don't do anything silly before Christmas.

TheRoadRunner

2 miles warm up followed by approx 4 miles fartlek. Most reps were short and relatively quick. 30 second recovery between each. Felt really good. Injury didn't cause any problem and my fitness isn't too bad. It was a beautiful today also. Was out at lunch time. Think I may have got a tan

I don't think I'm going to run beach race on Saturday now
I have tickets for a gig the night before but was going to skip it to join my fellow Boards AC team members. However it has transpired my re-registration with BOARDS has been flagged as I'm a long time BHAA runner with my current employer. If I have no team I'm going to skip the race. Was only doing it for the camaraderie and will enjoy myself at the gig instead. A bit disappointing all in all !

Peckham

TheRoadRunner wrote: »

I don't think I'm going to run beach race on Saturday now
I have tickets for a gig the night before but was going to skip it to join my fellow Boards AC team members. However it has transpired my re-registration with BOARDS has been flagged as I'm a long time BHAA runner with my current employer. If I have no team I'm going to skip the race. Was only doing it for the camaraderie and will enjoy myself at the gig instead. A bit disappointing all in all !

Shame - was looking forward to putting a face to a (user)name

Woddle

Did you ring Charlie in the end

TheRoadRunner

Sent him and received an email from him, also missed a call from him.

I think its basically a no go but sure we'll see what happens !

TheRoadRunner

Peckham wrote: »

Shame - was looking forward to putting a face to a (user)name

If not this Saturday maybe at the next race

shels4ever

TheRoadRunner wrote: »

Sent him and received an email from him, also missed a call from him.

I think its basically a no go but sure we'll see what happens !

ah thats a pity , maybe they are afraid that were getting a strong team ...

TheRoadRunner

shels4ever wrote: »

ah thats a pity , maybe they are afraid that were getting a strong team ...

Something like that. Most of guys were teamless in the BHAA but seen as I have had a team in the past they are a bit reluctant. I can actually see where they are coming from.

shels4ever

Well for me I was a member last year, I think I had a really low standard last year....

TheRoadRunner

Couldn't run Thursday or Friday due to work commitments. Pain in the bum to be honest. If I was racing regularly I wouldn't have let this happen. In the past I have gone out running very early or late in the day just to get my training in. However when I'm not racing its harder to stay disciplined. Work is right pain at the moment but should ease u the end of next week. Will have to watch my time management closely next week to make sure I get time to train.

Went out this evening at 4. I think I waited until it was raining the heaviest !!!! Wasn't really in the mood but once I got going I felt great. I hammered out 8 miles pretty quick all on the road. Joints and muscles feel fine so that is a bonus.

I managed to cut both my nipples though ! The rain and wind were in my face for the second 4 miles. I forgot to put some vaseline on. Last 2 miles felt like chinese torture, nipples were very very sore. I don't think there is anything in the world as painful as nipple rub

gerard65

LOL. Runners nipple is brutal. And when you get into the shower:eek:. I was out one night wearing a light yellow top, could,nt understand why people were looking at me, when I got home I had two bright red patches on my chest.
If their cut make sure you put some disinfecting or sudo on them. I imagine if they got infected life would not be worth living.

MCOS

Never had the runners nipple thing but I'd imagine its pretty sore and as for infection.. Dude! Thats the stuff of nightmares.

As if running a marathon was not hard enough my OH saw a guy with a white top on coming in at the end of the DM and he had 2 streams of blood going on... mother of god ouch!!

Good to see you are coming out of the injurr RR and sensible too backing off a little even though the legs felt great. Good luck getting yourself fit to train again. Keeping an eye on this log for sure

TheRoadRunner

Yeah the auld nipples were in bits all right. I had to u vaselin on them last night when I was going out for a pint ! The shirt I was wearing was unforgiving. I ended up with massive blisters on my feet today after my run, so now I hve something else to moan about

If I ever got nipple rub in a race (especially a marathon). I'd whip my t-shirt off wouldn't care how cold or how much of a gob$hite I looked like !

TheRoadRunner

Ended up meeting with some friends this morning. I had planned on running very easy but that went out the window. The lads are very good runners and are a lot fitter than me so their 70% was more like 85% for me.

I still enjoyed the run and in the end it didn't take too much out of me. In future I will drop back but it was great to be able to run with the lads again.

TheRoadRunner

TheRoadRunner wrote: »

I still enjoyed the run and in the end it didn't take too much out of me.

This statement was untrue ! I ended up in bed yesterday afternoon ! I was knackered for the whole day. Flogging yourself really doesn't pay.

TheRoadRunner

Right so I really need to kop myself on. Had planned on running 8 miles very easy today. Got a call to meet a couple of friends and yet again got caught up in a pace that is just too quick for me at the moment. I had the good sense to stop at 6 miles so that's some progress.

Going to run on my own tomorrow. I don't care if Haile Gebreselassie himself gives me a buzz tomorrow I'm going solo and I'm going slow.

shels4ever

TheRoadRunner wrote: »

Right so I really need to kop myself on. Had planned on running 8 miles very easy today. Got a call to meet a couple of friends and yet again got caught up in a pace that is just too quick for me at the moment. I had the good sense to stop at 6 miles so that's some progress.

Going to run on my own tomorrow. I don't care if Haile Gebreselassie himself gives me a buzz tomorrow I'm going solo and I'm going slow.

Thats a hard few days training , you must be wrecked....

TheRoadRunner

yes I am. My legs are very sore. It's good to go hard now and again to give the body a bit of a shock, but that was 3 days in a row. I'm lucky I didn't pick up an injury. Today is going to be really really easy.

Abhainn

Good log The Roadrunner.
Some recent runs you describe as hard. I assume for most of us running mortals those times are impressively quick.
Do you mind logging times for your sessions hard or be it easy? Do you use a HRM in your sessions?

TheRoadRunner

Hi Abhainn

Thanks for the comment

I'm not using a HRM at the moment. The battery in the monitor died a couple of months back. I can usually judge quite accurately how much effort I'm putting in so I'm in no hurry to replace it. I'll probably do this after Christmas when my training becomes more focused though.

When I say I'm going quite hard I suppose I'm covering a mile in about 6 mins 30 seconds , sometimes I'm quicker, sometimes slower depending on the day and how I feel. Yesterdays run averaged around 6 minutes 10 seconds per mile. This is too quick for me at the moment. Normal tempo is around 7 minutes per mile for me when training. Easier runs may be 15 seconds slower.

I'm trying not to get get caught up in pace and miles per week etc until after Christmas. I think I have some sort of OCD and end up becoming obsessed with mileage and speed etc. I will get more scientific after Christmas though !

Cheers

TheRoadRunner

Got a nice 8 miles in today. I was a lot more tired than even I thought. Legs were aching but they eased out as I ran. Run was all on grass so that helped.

I have fartlek planned for tomorrow. I usually throw an extra bit in myself before jumping in the session with the lads I do it with. May not do that tomorrow depending on how I feel. Now I think of it I'm actually going to put my recovery skins on tonight. I have found them great in the past, so tonight is a good test to measure their healing powers !!!

Also need to do some stretching later this evening.