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Paul's marathon "blog"
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paul
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PostPosted: Fri Jan 23, 2009 12:42 am    Post subject: Reply with quote

Had my physio appointment this afternoon and my self-diagnosis of plantar fasciitis was confirmed. My feet, ankles and legs were examined and pressed in various places, most of which didn't bother me. However, at one point he pressed on a particular part of my foot beneath the arch and that gave a really sharp, localised pain. He said he could feel the inflammation. Anyway, I'm going next week and they're getting me in the gym, they say. I'm also being referred to a podiatrist, but that might take a couple of months - apparently I pronate (feet kind of fall inwards a little) and I could do with some orthotics to correct it.

This diagram courtesy of http://www.eorthopod.com pretty much sums it up:



The orthotics should help me plant my foot more correctly on the ground and reduce the risk of niggles and problems in my feet/ankles.

I was basically told I can still run but that I should ease off should things get worse with the training, so I've been out tonight for my 3-miler.

3.23 miles
30m 00s
9m 17s pace

Looking forward to some nicer weather (might have a bit of a wait yet!) and the evenings getting lighter... when are the clocks due to change?
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paul
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PostPosted: Sun Jan 25, 2009 11:37 pm    Post subject: Reply with quote

Update from the weekend:

Friday was a rest day.

On Saturday, I ran 4.2 miles (requirement was just 3) but my timer packed up midway - I'd estimate it was at about 9m 30s pace, so 39m 54s.

And today I had my long run....

9.26 miles
1h 30m 53s
9m 49s pace
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paul
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PostPosted: Sun Feb 01, 2009 10:26 pm    Post subject: Reply with quote

This week (Week 3) has gone OK...

2009-01-27 3.24 mi 29'20" - 9m 03s per mile
2009-01-28 5.24 mi 48'33" - 9m 16s per mile
2009-01-29 3.08 mi 26'22" - 8m 34s per mile
2009-01-31 5.00 mi 43'01" - 8m 36s per mile
2009-02-01 6.00 mi 59'51" - 9m 59s per mile
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paul
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PostPosted: Sun Feb 08, 2009 9:26 pm    Post subject: Reply with quote

Week 4 now complete and less than 100 days to go until the big day.

2009-02-03 3.23 mi 30'8" - 9m 20s per mile
2009-02-04 6.09 mi 56'40" - 9m 18s per mile
2009-02-05 3.26 mi 29'38" - 9m 05s per mile
2009-02-07 6.00 mi 51'30" - 8m 35s per mile (inc. stop for laces!)
2009-02-08 11.25 mi 110'47" - 9m 51s per mile

Week 5 is looking achievable as it's very similar to the week just done, with the only difference being it's 12 miles on the Sunday, rather than 11, and the Saturday 6-miler doesn't have to be run at 'pace'.

The plantar faciites seemed to have calmed down a little also. So far so good, but still a long, long way to go.
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paul
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PostPosted: Mon Feb 23, 2009 2:52 pm    Post subject: Reply with quote

Weeks 5 and 6 now complete, which means I'm one third of the way into my 18-week programme.

2009-02-10 3.25 mi 29'15" - 9m 00s per mile
2009-02-11 6.37 mi 60'19" - 9m 28s per mile
2009-02-12 3.02 mi 29'20" - 9m 43s per mile
2009-02-14 6.03 mi 56'9" - 9m 19s per mile
2009-02-15 12.00 mi 119'26" - 9m 57s per mile
2009-02-17 3.00 mi 28'39" - 9m 34s per mile
2009-02-18 5.00 mi 51'57" - 10m 24s per mile
2009-02-19 3.06 mi 28'30" - 9m 19s per mile
2009-02-21 6.00 mi 52'15" - 8m 43s per mile
2009-02-22 9.02 mi 82'15" - 9m 07s per mile

I was in Tenerife for some of this time and running out there in the heat - especially uphill - was really tough. You can probably pretty much tell the runs I did in Tenerife just from the times.
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paul
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PostPosted: Fri Mar 06, 2009 12:26 am    Post subject: Reply with quote

The mileage stepped up to 36 miles last week. I did quite a good pace run on the Saturday, despite not going out until quite late at night, and managed a sub 8m30s per mile over 7 miles. The Sunday was quite tough as I was travelling back from Surrey. I therefore didn't get to start my 14-miler until around 8pm that night which meant I was still running past 10pm. Not ideal but I made it in the end.

2009-02-24 4.00 mi 38'3" Kendal run - 9m 31s per mile
2009-02-25 7.05 mi 64'14" Kendal run - 9m 07s per mile
2009-02-26 4.00 mi 34'25" Kendal run - 8m 37s per mile
2009-02-28 7.00 mi 59'9" Cobham run - 8m 27s per mile
2009-03-01 14.00 mi 134'33" Kendal run - 9m 37s per mile

This week I have had quite a scare with my Achilles. Monday it was feeling quite tender/tight after my long run, Tuesday and Wednesday not great at all (though I did still manage my runs) but thankfully it seems much better today. I had been wondering whether I would have to rest it which is something I'd rather avoid if I can.
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adigaskell
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PostPosted: Fri Mar 06, 2009 4:52 am    Post subject: Reply with quote

You're certainly getting plenty of hours in. Sure the time's will really start falling soon.
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paul
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PostPosted: Fri Mar 06, 2009 4:00 pm    Post subject: Reply with quote

I'm not trying to get faster especially, more just trying to get more miles on my legs but, that said, I think there's signs of improvement as far as pace is concerned.

Here's week one and week seven compared:

Tue 13th Jan - 3 miles - 28m 56s (9m 39s per mile pace)
Wed 14th Jan - 5.04 miles - 47m 50s (9m 29s per mile pace)
Thu 15th Jan - 3.02 miles - 28m 59s (9m 37s per mile pace)
Sat 17th Jan - 4.99 miles - 43m 50s (8m 47s per mile pace)
Sun 18th Jan - 8.11 miles - 1 hour 19m 25s (9m 47s per mile pace)

2009-02-24 4.00 mi 38'3" - 9m 31s per mile
2009-02-25 7.05 mi 64'14" - 9m 07s per mile
2009-02-26 4.00 mi 34'25" - 8m 37s per mile
2009-02-28 7.00 mi 59'9" - 8m 27s per mile
2009-03-01 14.00 mi 134'33" - 9m 37s per mile

Definite improvement there, I think.
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PostPosted: Mon Mar 09, 2009 2:16 pm    Post subject: Reply with quote

Week 8 now finished...

2009-03-03 4.22 mi 35'55" - 8m 30s per mile
2009-03-04 7.22 mi 71'54" - 9m 58s per mile
2009-03-05 4.00 mi 38'6" - 9m 32s per mile
2009-03-07 7.00 mi 58'11" - 8m 19s per mile
2009-03-08 15.73 mi 157'38" - 10m 01s per mile

A couple of slow times in there as I've been trying to take in more hills and also being going cross-country a bit more. Sunday was my longest run for about 10 years and it felt good. I did the last 4-5 miles cross country on boggy ground in places which made progress much slower, and resulted in me being caked in mud by the end. All good fun. Smile
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paul
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PostPosted: Mon Mar 16, 2009 12:08 pm    Post subject: Reply with quote

Half way there!

I've now completed 9 weeks of my 18-week training programme.

Week 9 went like this:

2009-03-10 4.00 mi 36'57" Kendal run - 9m 14s per mile
2009-03-11 5.18 mi 46'27" Kendal run - 8m 58s per mile
2009-03-12 4.05 mi 36'20" Kendal run - 8m 59s per mile
2009-03-14 7.00 mi 59'14" Kendal run - 8m 28s per mile
2009-03-15 11.01 mi 108'39" Kendal run - 9m 52s per mile
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PostPosted: Wed Mar 18, 2009 9:44 am    Post subject: Reply with quote

Was out jogging last night and saw two young guys walking towards me. They started to talk to me and I thought were about to ask me directions somewhere, something I could just about handle if it was something quick and easy, without too much interruption. But no, they were Mormons wanting to spread the word. I was RUNNING for goodness sake. Unless they were prepared to jog alongside whilst preaching, it wasn't going to happen.

Laughing Rolling Eyes
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PostPosted: Wed Apr 08, 2009 12:42 am    Post subject: Reply with quote

Sorry, long time no update... I am now in week 13 of the 18-week programme.

Here's how weeks 10, 11 and 12 went:

2009-03-17 4.06 mi 36'24" 8m 58s per mile
2009-03-18 8.00 mi 72'0" 9m 00s per mile
2009-03-19 5.78 mi 51'25" 8m 54s per mile
2009-03-21 8.40 mi 70'41" 8m 25s per mile

2009-03-23 17.18 mi 170'20" 9m 55s per mile (usually run on a Sunday but 'switched' to Monday)
2009-03-24 5.08 mi 49'36" 9m 46s per mile
2009-03-28 8.43 mi 78'20" 9m 18s per mile
2009-03-29 18.10 mi 168'40" 9m 19s per mile
(I was supposed to run on the 25th [8 miles] and 26th [5 miles] but didn't due to a calf strain... the only occasion to date where I've not kept to the training).

2009-03-31 5.33 mi 47'22" 8m 53s per mile
2009-04-01 5.00 mi 44'30" 8m 54s per mile
2009-04-02 5.00 mi 43'55" 8m 47s per mile
2009-04-04 8.33 mi 71'47" 8m 37s per mile
2009-04-05 13.02 mi 120'52" 9m 17s per mile

Got a tough 20-miler this Sunday, and another 2 weeks later. If I can get through them injury free (my calves and joints have been 'feeling it' lately), then I should be able to complete the training OK. I'm rather looking forward to the tapering in a few weeks when the mileage starts to reduce in preparation for the event.

Paul
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PostPosted: Thu Apr 23, 2009 12:14 am    Post subject: Reply with quote

The 20 miles was hard... Smile

Here's weeks 13 and 14:

2009-04-07 5.00 mi 45'16" 9m 04s per mile
2009-04-08 8.00 mi 69'28" 8m 41s per mile
2009-04-09 5.00 mi 44'33" 8m 55s per mile
2009-04-11 5.05 mi 45'18" 8m 59s per mile
2009-04-12 20.02 mi 198'54" 9m 56s per mile

2009-04-14 5.28 mi 47'0" 8m 54s per mile
2009-04-18 6.20 mi 58'0" 9m 21s per mile
2009-04-19 12.01 mi 112'15" 9m 21s per mile
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PostPosted: Mon May 11, 2009 12:10 pm    Post subject: Reply with quote

Another 3 weeks completed, and I now suddenly find myself in the last week.

Week 15
2009-04-21 5.28 mi 43'59" 8m 20s per mile
2009-04-22 8.03 mi 72'58" 9m 05s per mile
2009-04-23 5.02 mi 47'41" 9m 30s per mile
2009-04-25 5.13 mi 40'47" 7m 57s per mile
2009-04-26 20.01 mi 193'49" 9m 41s per mile

Week 16
2009-04-28 4.99 mi 45'1" 9m 00s per mile
2009-04-29 6.11 mi 54'5" 8m 51s per mile
2009-04-30 6.10 mi 53'41" 8m 49s per mile
2009-05-02 4.02 mi 31'7" 7m 44s per mile
2009-05-03 12.00 mi 110'8" 9m 11s per mile

Week 17
2009-05-05 4.28 mi 37'29" 8m 45s per mile
2009-05-06 5.01 mi 43'35" 8m 42s per mile
2009-05-07 4.02 mi 31'55" 7m 56s per mile
2009-05-09 3.01 mi 23'5" 7m 40s per mile
2009-05-10 8.16 mi 76'30" 9m 23s per mile

As you can see, my pace per mile has improved a little. I have been pushing it a bit (probably shouldn't have!) just because I've been curious to see how much improvement there's been since I started. It's been nice to have bettered 8 minutes per mile on a few of the short runs.

I have an easy week now... until Sunday, of course, whicih is the day of the marathon.
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PostPosted: Wed May 13, 2009 1:03 pm    Post subject: Reply with quote

Only four days to go!!!

Getting a bit nervous but looking forward to it too.

Weighed myself and was 12st 9lb this morning. I'm pretty pleased with the weight I've lost since the beginning of the year (almost a stone and a half) and intend to continue with that post-marathon. I have a BMI of 24 but would like to get it down to the 'ideal' of 22, which means getting my weight down to 11st 8lbs.

I've been feeling the plantar fasciitis again this week for the first time in ages. It's only slight, though, so a bit of stretching should keep it at bay.

And I've been having a bit of a play with the marathon time predictor tool at http://www.runnersworld.co.uk/news/article.asp?UAN=1681

Using some of my training times with that tool seems to point to a marathon time that varies from 3h46 to 4h40m+. Most seem to suggest a marathon time of 4h10m to 4h15m. Allowing for the hilly course, you can probably add a good 5 minutes to that, I would think.

Anyway, we shall see... I am thinking that I will probably start out at just over 9m per mile pace (maybe 9m15s -ish) and see how long I can hold on to that for. Not sure if that's a good strategy but I suppose I'll find out on the day. Smile

If I maintained something like that all the way round, it would leave me with a time of just over 4 hours.

Wish me luck... I'm probably going to need it. Cool
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