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mdunn77
1545 Posts |
 Posted - 18 Dec 2008 : 2:26:22 PM
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I lost a bit of motivation with regards to running in the last couple of months, since the Great South Run. I think that was largely down to not having any races planned and my trip to Sydney. However, my plan for 2009 was always to tackle the marathon for the first time.
I entered Edinburgh the day I received by rejection from the FLM ballot, and now, thanks to this wonderful club, I have a place in FLM too (or I will once Alan sends the paper work) 
So, two spring marathons:
- FLM - April 26th
- Edinburgh - May 31st
To say I'm excited and up for it would be an understatement 
I'm going to run 26.2 miles, a good 12 miles further than I've ever run before. Twice.
- I'm aiming for that well known novice marathoners target of sub-4 hours. I'm going to do it.
- The early mornings will be interesting to say the least (I am not a morning person), but I'm going to do it.
- My current highest monthly mileage is 74 miles (in September), but my marathon training will put that up to close to 150 miles. I'm going to do it.
- I'm going to cut back on the alcohol, eat more consistently sensibly, raise money for Charity and set a great example for my kids. I'm going to do it.
Training... I'm following Hal Higdon's Intermediate-I schedule - http://www.halhigdon.com/marathon/Mar00intermediate.htm. This is an 18 week program that due to the date of FLM, starts on Monday 22nd Dec (yes, Christmas week). So, I've started a week early - I'll do the first week twice, as I'll probably miss a session or two due to Christmas shenanigans.
Week 0:
Mon 15/12: Swim
Tues 16/12: 3 miles - 29:27
Wed 17/12: 5 miles - 47:05
Thurs 18/12: 3 miles - not done, feeling full of cold today 
Fri 19/12: Rest
Sat 20/12: 5 miles marathon pace (4 hours is 9:09 min/mile)
Sun 21/12: 8 miles slow
Those midweek runs are supposed to be at a comparatively easy pace. What the heck does that mean? What's going to take some getting used to is generally running slower than I'm used to. Ever since I started running, I've focused on 10k races and the occasional 10 miler or HM. As such, most of my training has been focused on being able to run at a faster pace than I need to think about now.
btw, I invested in a new top for the winter training season from Sweatshop, using my EA membership £5 credit and 10% off - one of these lovely gore running tops: http://www.sweatshop.co.uk/details.cfm?ProdID=3773 - I wore it yesterday.. it's really quite thin but absolutely brilliant at keeping out the cold. Yay for running gubbins 
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn
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Edited by - mdunn77 on 27 May 2009 2:43:27 PM |
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Heavyweight
1453 Posts |
Posted - 18 Dec 2008 : 2:38:09 PM
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Well done Matt - I'm sure you're going to do it.
I had a great time last year running FLM for the club (although failed in my 4 hour quest).
My tip would be: Make your you sort out which shoes you are going to do the marathon in way beforehand, to make sure they are broken in but still have enough life left in them. |
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Ian B
1336 Posts |
Posted - 18 Dec 2008 : 4:20:53 PM
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Good Luck Matt, looks like you have a lot of hard work to put in between now and April, although think if it was me i would wait until Christmas is over before training in earnest
Ian B |
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Mij0
848 Posts |
Posted - 18 Dec 2008 : 6:54:43 PM
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Yah Matt see you at both events! I have an injury place in FLM and my girlfriend failed to get in so entered Edinburgh, didn't take her long to "persuade" me to enter that too. As a Mara virgin I also want sub 4 but my current thinking is that London will be a training run only, with the time attempt at Edinburgh.
I couldn't decide which of the Hal Intermediates to follow so have ended up doing my own thing - not least of all because I have to schedule in trips to see my kids at weekends and trips to see my girlfriend.
My recent longest is 15 and I can't imagine doing 26 once let alone twice but here goes.
Bloody good luck with your training - I'll be reading your diary avidly |
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fishyweb
2311 Posts |
Posted - 18 Dec 2008 : 7:26:19 PM
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Best of British Matt (and Mike!). I'm sure you will do great.
I used Hal's beginner's schedule when I did FLM in 2006, and found it excellent. Being my first mara, I was more interested in completing the distance than getting a decent time. I think that the advice to run the slow runs sssslllloooowwwlllyyy cannot be over-emphasised when you are not used to runing that kind of distance - it helps build up your aerobic endurance (very important for maras), and will minimise the chances of picking up an injury through the increased mileage.
Any way, that's my tuppence worth. Looking forward to hearing how your training progresses!
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Steve |
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preso
476 Posts |
Posted - 19 Dec 2008 : 1:13:20 PM
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Matt
I wish you the very best of luck. Stick to the high muffin diet and you can't go wrong.
I'll be watching your progress.
Bill Preston |
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mdunn77
1545 Posts |
Posted - 22 Dec 2008 : 1:24:39 PM
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Thanks for all the kind comments folks. Mike - I'll be keeping an eye on your diary too :)
If only you could burn snot as fuel.. Our house is producing enough to power a family car! The missus has a sore nose from blowing it too often, the twins have matching snail trails down their faces and I'm coughing up lovely chunks of stuff. Only the biggun has got away with it so far..
Still, after missing my Thursday run, rest (as scheduled) on Friday and enforced on Saturday, I did get out for my LSR yesterday. Only 8 miles at the start of my training plan but it was great to get out and I felt much better for it.
Sun 21/12 - LSR - 8.26 miles - 01:20:54 - 9:48 - avg hr 167bpm/82% WHR
High HR which I'm going to have to put down to my lurg. Felt great but was hard going to keep slow.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
Edited by - mdunn77 on 22 Dec 2008 1:25:56 PM |
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Dips
4077 Posts |
Posted - 22 Dec 2008 : 1:30:21 PM
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Well done on getting out Matt, I hope you are all snotless for Christmas. Yuk!
Dips x
Running is real and relatively simple…but it ain't easy.
--Mark Will-Weber |
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StephenPrice
2113 Posts |
Posted - 22 Dec 2008 : 2:22:21 PM
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Have missed this up until now. Best of luck with it all Matt, am sure you'll do yourself proud.
My HR has been higher thanks to The Lurg too, so don't worry about that too much. |
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mdunn77
1545 Posts |
Posted - 29 Dec 2008 : 5:27:14 PM
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Eyup all.. it's been a good Christmas here.. Had my folks to stay for a few days and my older brother came over on Christmas day. Kids spoilt rotten (that's what it's all about), lots of wine and good food, etc. I got a great book about the history of the London Marathon and some sweatshop vouchers - all good
As expected I've not stuck totally to my plan this week, but here's what I managed:
Tue 23/12 - 3.09 miles - 00:27:20 - 8:51 - avg hr 163bpm/79% WHR
Sat 27/12 - 5.26 miles - 00:49:25 - 9:24 - avg hr 166bpm/81% WHR
Sun 28/12 - LSR - 8.09 miles - 01:17:55 - 9:38 - avg hr 167bpm/82% WHR
The run on Saturday was an 8am start and I felt like crap.. it took me 4 miles to get going. It was so cold I had frost on the back of my jacket when I got back.
The LSR yesterday was great - went out about 4pm so was almost dark already but I had my reflective vest thing and a head torch on which was totally necessary as I ended up on some busy roads with no pavements or street lighting.. not too sensible really. Good run though, which topped off a great day, particularly on the footy front
All in all at this early stage, it's going well. I'm a bit achy due to the increasing mileage (after really low mileage in Nov) but that'll work its way out. I need to spend more time doing stretching stuff in the coming weeks methinks.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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mdunn77
1545 Posts |
Posted - 05 Jan 2009 : 07:42:26 AM
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Crikey it's been cold.. I was planning on running in the local 5k time trial on Sat morning but it was still -7 at 8:30am - "sod that" I thought and went back to bed.. Anyway, here's how last week panned out:
Mon 29/12 - Rest
Tue 30/12 - 3.56 miles - 00:30:27 - 8:33 - avg hr 163bpm/79% WHR
Wed 31/12 - 5.15 miles - 00:51:30 - 10:00 - avg hr 159bpm/76% WHR
Thurs 01/01 - Hangover
Fri 02/01 - Rest
Sat 03/01 - 5.05 miles - 00:44:40 - 8:51 - avg hr 166bpm/81% WHR
Sun 04/01 - LSR - 9.14 miles - 01:25:30 - 9:31 - avg hr 157bpm/75% WHR
Total for the week: 22.9 miles
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
Edited by - mdunn77 on 05 Jan 2009 07:43:55 AM |
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mdunn77
1545 Posts |
Posted - 11 Jan 2009 : 4:29:34 PM
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This week has been tough. I'm following one of the Hal Higdon schedules, so every third week is a "stepback" week, meaning overall mileage is slightly reduced from the previous week, ready for a push upward in mileage in the following week. So, essentially this week was supposed to be the same as the last two, with a shorter LSR on Sunday.
I didn't do anything on Monday (was supposed to be a cross-training day), did the 3 miles on Tuesday and really struggled through the 5 on Wednesday with a sore calf. I decided to rest on Thursday (instead of Friday) and then did 3 miles on Friday. Saturday was supposed to be 5 miles but I knew early on I wouldn't be doing it. I was really feeling the cold and felt really tired. Today I thought about doing a longer LSR than prescribed to make up some mileage but ended up going out for my scheduled 6 miles.
How am I feeling? Tired and a bit irritable. Things to do this week:
1. Get to bed earlier, at least every other night.
2. SLOW DOWN.. looking back over my training log since I started my marathon training program, I see that I'm running too fast most of the time, and that could be part of the reason I had such a lousy week, running-wise. My target pace for the marathon is 9 m/m, so my slow runs should be in the 10-11m/m range. They have in fact averaged around 9:38 - not slow enough. I need to work out my pace targets for each run and stick to them.
3. Stretch more.
Still, I'm feeling positive. I'm reading a book about the history of the London Marathon which I got for Christmas and last night I read a bunch of stuff on RW about the marathon, including two mile-by-mile guides to the London - one by a writer and one made up of quotes from runners. Brilliant, inspiring stuff.. It's still months off but I'd so excited
Week 3:
Mon 05/01 - Rest
Tue 06/01 - 3.03 miles - 00:24:42 - 8:09 - avg hr 162bpm/79% WHR - probably too fast!
Wed 07/01 - 5.00 miles - 00:47:11 - 09:26 - avg hr 160bpm/77% WHR
Thurs 08/01 - Rest
Fri 09/01 - 3.23 miles - 00:28:50 - 08:56 - avg hr 165bpm/81% WHR
Sat 10/01 - Rest
Sun 11/01 - short LSR - 5.98 miles - 00:57:32 - 9:37 - avg hr 157bpm/75% WHR - too fast for LSR!
Total for the week: 17.24 miles
So.. not a great week, but there's still more than enough time to put things right.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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Laura Foster
1146 Posts |
Posted - 11 Jan 2009 : 5:18:55 PM
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Just catching up on your plan for the year. 2 marathons - fantastic!
The early weeks are the best time for making mistakes as you have plenty of time for learning from them. So yes, probably too fast, but at least you've spotted it and can do something about it before you start out for 20 miles at the same pace and end up injuring yourself.
Good luck. |
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Dips
4077 Posts |
Posted - 11 Jan 2009 : 6:10:01 PM
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Matt...I was told that if you are finishing EVERY run feeling rubbish then you are pushing too hard. My LSDs are always slow, too slow I suspect but I try to make up for it on my shorter runs....by doing one at Marathon pace and a track/speed session. Try that for a couple of weeks and see how it goes.
No staying up past your bed time either young man!
Dips x
"If you ever get a second chance in life for something, you've got to go all the way."
- Lance Armstrong
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krissienewton
1269 Posts |
Posted - 11 Jan 2009 : 6:52:31 PM
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I used to struggle with doing the long runs slowly too, it takes some getting used too. Stick with it, it will all be worth it in the end.
Krissie
Please sponsor me for my triathlon at www.justgiving.com/krissienewton
Get up and walk if you have to, but finish the damned race - Ron Hill |
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krissienewton
1269 Posts |
Posted - 13 Jan 2009 : 1:16:25 PM
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Thanks for the sponsorship Matt...and I will be taking your advice!
Krissie
Please sponsor me for my triathlon at www.justgiving.com/krissienewton
Get up and walk if you have to, but finish the damned race - Ron Hill |
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Matt's 2009 Diary
