Running

Given you were 70.3 race fit and ran Dublin in a solid time then I'd say you've got the endurance and base already, keep that ticking over and work on speed for a while.
Keep longish weekend runs, but maybe cap them at 90-100mins / 20k-ish.

I'd focus on getting quicker over shorter distance, but probably stick to the 5k-ish rather than HM (maybe chuck in a couple of HMs though the year to get a feel for where you're at still)

The rationale being that you want to make your marathon pace feel easy, so the more you can get used to running at an uncomfortable (5k race) pace, and the more you can drag the top end up, the easier your race marathon pace will be.

And then for 5k speed you're working on shorter (400-1600m) repeatable reps. Not sure what your 5k time is atm, but if you could get it to, say, low 19's then you should find ~3:10 marathon pace feel pretty comfortable. I've found https://vdoto2.com/calculator/ to be quite decent at giving me target 400/800/1200/1600 rep times

loads of ways to approach it, but I found long-slow can get dull when doing IM prep, and I like learning to pace the shorter intervals.

(imho, ymmv, I don't know what I'm talking about etc.)

agree with this - also easier to achieve with kids!

I can't speak for training for a running event, but I've found that a six month lead into a cycling event was too much for me. Four weeks out from the event I was absolutely flying, but on the day I was flat and didn't have the legs I'd had in the build up.

I'd recommend keeping active and mixing it up a bit for the next few months before the baby arrives. I would imagine that after that, you'll have to fit training in when you can so then you can focus specifically on marathon specific training.

Great write up of an epic sounding race! Chapeau

Out of interest, what's your strength training routine? I've been getting back into running and focusing on staying injury free. It's working so far but feel like some strength training might help. Thanks!

Thanks very much.

The main thing was doing a kettlebell leg routine off youtube religiously every Monday for most of 2023. 45 secs on 15 secs rest for 40 mins, squats, RDLs, bulgarian lunges, swings etc etc. Have worked up from 16kg to 24kg now, move up a weight each time I can complete without needing to pause the vid. Otherwise also try to do Stronglifts program twice a week but generally only manage once a week.

Been interested in KneesOverToesGuy stuff recently, might not be relevant to you maybe but have noticed some reduction in knee pain I've had for years. Tib raises, split squats, nordic curls and backwards treadmill as a starter.

could you link the video?

https://youtu.be/WnP79Rolnpg?si=9IjGUZSeHE1DJAEn

Bowstones Fell Race today, possibly my slowest ever (first time I've had to queue at the big stile 2 miles in) but just good to be out and top 100 / top 25% of finishers by look of it.

Me too, just outside top 100 and 7 mins better than previous PB. I have a cold and decided kill or cure and I’m now dead.

Well done and I hope you're feeling better soon!

That sounds like exactly what I need for running and cycling- cheers

Picked up a stress fracture just before Abingdon which led to a DNF obvs. Did more damage in the attempt so have been out of action since October.

Started again just before Christmas and appear to be healed. Really hoping I can have a proper crack at sub 3 this year.

Considering your background in triathlon and recent marathon success, a structured approach to improving your marathon time makes sense. Here's a suggested plan:

1. January/February: Improve 5K Time

   • Focus on shorter, faster runs to improve your speed.
     
   • Include interval training and tempo runs.
     
     

2. March/April: Work on 10K

   • Extend your distances and work on pacing for a 10K.
     
   • Maintain some speed workouts to keep your 5K time sharp.
     
     

3. May/June: Half Marathon Focus

   • Transition to longer distances, emphasizing the half marathon.
     
   • Include race-specific pacing in your training.
     
     

4. July-October: Marathon Buildup

   • Gradually increase your long runs, building up to the marathon distance.
     
   • Incorporate race simulation runs to practice nutrition and pacing.
     
   • Include some tempo and threshold runs.
     
     

5. Throughout: Consistent Training

   • Maintain consistent weekly mileage, incorporating recovery runs.
     
   • Include strength training to prevent injuries.
     
     

This phased approach allows you to work on different aspects of your running fitness before honing in on the marathon-specific training. Improving your speed at shorter distances early in the year can contribute to a stronger finish in the marathon. Listen to your body, adjust as needed, and consider consulting with a coach to tailor the plan to your specific needs and schedule.

Happy new year from ChatGPT

Anybody interested in a brand new pair of OG Nike React Infinity Run? 10.5 UK, £70 delivered.

2 Attachments

There's a tough 10k plan that's been mentioned here a few times but I can't seem to utfs to find it. Anyone have it handy or know what I'm talking about?

This one?
https://training4endurance.co.uk/running/10k-running-plans/10k-training-plan-elite/

That's the one! Thanks a mill

Enjoy! (Maybe not)

I've a 10k exactly 12 weeks away so going to start from the start. I'll let you know how I go!

Anyone suffering from insertional achilles tendinopathy that just won't heal? I'm 2 years into the injury and it still hurts almost every day, running or no running.

Had several physio sessions and dry needling but alas, it's still as sore as it was the first week that I injured it (not very sore, but sore enough to be annoying and cause a limp on occasion)

I've even taken to cycling again a little, but I don't have the head for it. God help me.

Interesting podcast -
https://www.centurionrunning.com/podcast/winter-downs-200-series-john-fanshawe-uncrewed-and-at-77-the-oldest-finisher

Bit of a noob runner question, need to buy a few new pairs of shorts, always used middling shorts with built in liners (one is like a brief, another is more of a Lycra short, the latter I’ve experienced more undercarriage chafing with unless I apply lube liberally) - any benefit to going for unlined and using a separate lycra short under it?

You need to see a muscular skeletal doctor for a tendinopothy. I'm sorry it sucks, I had one in my high hamstring. It took me 2.5 from treatment to be 100%, lots of ups and downs along the way.

Best shorts I’ve found for not chaffing are half tights. When I’ve had chaffing it’s more been to do with fit

Tight shorts are the best I'm afraid.

I used to flit between tight and short shorts, but now I've put on 14lbs I'm a bit ashamed to put on the tight ones.

Shorts with the built in mesh always needed a bit of vaseline even in my slimmer days for distances over 13 miles or so