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1/2 MARATHON TRAINING summary
A summary of the training undertaken has begun from 01 August 2011.
Week one - 01.08.11
Day
Miles
Time MPH
Mo 6.0
No time taken
We 6.0
No time taken
Th 3.0
No time taken
Fr Gym for cardiac and aerobic training
Total Miles = 15.0
Comments:
The first six miler was tiring. Bear in mind I had not undertaken any other
significant training. However the rest of the training was excellent. Just
jogging of course but good six and three mile runs culminating in gym work.
Week Two - 08.08.11
Day
Miles
Time MPH
Mo 4.5
0:50:00 11.07
We 4.5
0:48:30 10.46
Fr 7.0
1:10:35 10.05
Su 5.9
1:01:22 10.24
Total Miles = 19.9
Comments:
Been using Ibuleve to relieve knee pain. Am jogging still, but may try a few
sprints with future training.
Week Three - 15.08.11
Day
Miles
Time MPH
Th 4.5
0:44:44 09.56
Su 5.9
1:01:22 10.24
Total Miles = 10.4
Comments:
Not much training this week. Been bogged down in V Festival preparations - excuses...excuses. However
the first 4.5 miler of the week went better than I thought it might.
Week four - 22.08.11
Day
Miles
Time MPH
Th 4.5
0:44:44 09.56
Su 4.0
0:44:10 11.15
Total Miles = 8.5
Comments:
Just a little bit of training this week. Was more of a jog around. Not the best times I admit but I was able to
get round ok.
Week five - 29.08.11
Day
Miles
Time MPH
Tu 10.0
1:58:22 11.50
We 4.0
0:43:10 10.58
Total Miles = 14.0
Comments:
Ran a 4 mile warm-up run to see if I could actually put a bit of a spurt on during the marathon. I couldn't alas. The
following ten mile run was exhausting. And to be perfectly honest, every muscle in my lower body was aching. But I had
to know that I could run this distance at least.
Week six - 29.08.11
Day
Miles
Time MPH
Su 13.1 2:21:32 11.15
Total Miles = 13.1
Comments:
I managed to run the Wolverhampton half marathon and was amazed to be able to run most of it. I was exhausted at the end
but this has made it clear to me that, with a little bit more effort and training, I can actually run a good time on the Stafford half
marathon. I am wearing my medal with pride!
Week six - Week twenty One
No training undertaken at all
Ok not one bit of training for fifteen weeks. No excuses. I just have to try and squeeze in 4 months worth of training into two months.
Week twenty-two - 26.12.11
Day
Miles
Time MPH
Mon 3.0
Untimed -
Tu 4.0
Untimed -
We 4.0
Untimed -
Week twenty-three - 02.01.12
Day
Miles
Time MPH
Mon 4.0
Treadmill -
Tu 4.0
Treadmill -
We 3.0
Untimed -
Th 4.0
Treadmill -
Week twenty-four - 09.01.12
Day
Miles
Time MPH
Mon 4.0
Treadmill -
Tu 4.0
Treadmill -
We 3.0
Untimed -
Th 4.0
Treadmill -
Week twenty-five - 15.01.12
Day
Miles
Time MPH
Sun 4.0
Treadmill -
Mon 6.0
1:06:32 10.15
Tu 4.0
Treadmill -
We 3.0
Untimed Speedwork -
Fri 4.0
Treadmill -
Total Miles = 6.0
Comments:
I've twisted my left knee somehow. What a pain! Literally. I do feel a little fitter but haven't lost any significant weight. I am really
going to have to train hell for leather to get below my 2 hour half marathon target. Definitely more speed training too
and more aerobic stuff. Walking up and down the stairs seems to help! Will try that. Also working with weights should be useful.
Week twenty-six - 22.01.12
Day
Miles
Time MPH
Sun 10.0
Treadmill -
Mon 6.0
Treadmill -
Thu 4.5
0:45:32 10.07
Total Miles = 6.0
Comments:
My left knee and groin hurt, especially when walking up and down stairs. I'm not going to do any exercise
of an aerobic nature beyond running - whether on treadmills or outside. I will continue with the weight training
though.
Week twenty-seven - 29.01.12
Day
Miles
Time MPH
Sun 6.0
Treadmill -
Mon 6.0
Treadmill -
Tue 6.0
Treadmill -
Thu 6.0
Treadmill -
Total Miles = 0.0
Comments:
Still wary about knee but it's not so painful. I really need to do road running but it's too cold.
Week twenty-eight - 05.02.12
Day
Miles
Time MPH
Sun 6.0
Treadmill -
Mon 6.0
Treadmill -
Tue 6.0
Treadmill -
Thu 6.0
Treadmill -
Total Miles = 0.0
Comments:
Quite a good week actually. Have enjoyed my workouts at the gym and have avoided every piece of equipment
except the treadmill. No major injuries to date although I do have slight twinges in my groin if I elevate the treadmill
above level 1. Tried to do 2 hours for the long run. Only managed 90 minutes. Still, it wasn't too shabby a session.
Week twenty-nine - 12.02.12
Day
Miles
Time MPH
Mon 9.5
1:45:44 10.54
Wed 3.0
Speed work -
Thu 5.54
0:55:35 10.01
Total Miles = 18.0
Comments:
Ran a slow run to get used to running outside. Have to say that running outside is NOT the same as running on a treadmill. I need
to do one heck of a lot more external runs before the big day. On a better note, I did some great
speed work and that will stand
me in good stead. I've also realised that running with nothing in my hand
and warming up help me enormously. I need to try running without a drinking
vessel in my hand.
Week thirty - 19.02.12
Day
Miles
Time MPH
Mon 2 hours on treadmill at slow pace
Wed 90 minutes on cross trainer
Thu 4.5
0:43:16 09.36
Fri 30 minutes on treadmill at moderate pace. 10 mins on stepper
Total Miles = 4.5
Comments:
Starting to improve slowly but really need to put more effort in on the
speed work to do the times I hope.
Week thirty-One - 26.02.12
Day
Miles
Time MPH
Wed 60 minutes on treadmill at moderate pace. 15 mins on upright cycle
Thu 4.5
0:43:30 09.36
Fri 5.7
0:57:13 10.02
Sa 9.3
1:39:00 10.32
Total Miles = 19.3
Comments:
No idea why, but I cannot get motivated to run. I just keep wishing that this blasted 1/2 marathon was
over. I am always seemingly very tired. Went to bed at 8pm on Wednesday night.
Week thirty-Two - 05.03.12
Day
Miles
Time MPH
Wed 30 minutes on treadmill - moderate pace
Thu 60 mins on treadmill - hill work
Fri 60 mins on treadmill - hill work
Sa 5.6
0:54:17 09.35
Su 11.3
untimed but estimate this slow run took 2hrs 20 mins
Total Miles = 16.9
Comments:
Training benefits are just starting to kick in now. I wish i'd started before now. I find that not carrying anything in my hand helps
me to maintain a great pace. I've been shoving a bottle of lucozade sport down the back of my waistband. Also I've sorted out a
playlist to get the heart pumping and the feet moving. Should work well .. The hill work in the gym is useful. I had been avoiding this
for fear of injury but I think it's actually contributing to my faster times recently. I
don't want to get ahead of myself of course.
However I am quietly hopeful. I did run a very very slow run on Sunday. 11.3
miles at what was probably no faster than near 12 minute miling. The last
mile was a struggle but at least I know I can do the distance - sort of. I
did have major stomach pains though, due in no small part to eating cakes
and crisps before the run. That was a stupid thing to do and will be avoided
in the proper race. I have also been reading information about training -
somewhat late perhaps with two weeks to go. However I've picked up some
useful information. I will take some sports drink with me on the day and am
definitely try running without stopping and drinking as I go. I am also
going to try some 4, 6, and 7 mile runs during the week, culminating in a 9
mile run on Sunday and then east down the training, with non done after a
week on Thursday. I am really thinking about this race now. Fingers crossed.
Week thirty-Three - 12.03.12
Day
Miles
Time MPH
Wed 3.1
0:32:11 10.23
Fri 60 mins on treadmill - running at pace
Sat 60 mins on treadmill - running at pace
Su 9.36
1:33:24 9.58
Total Miles = 12.4
Comments:
Damn and Blast! Have problems with my left knee. Don't know if it's a sprain or ligament problem. Deferred
training til Wednesday and ran slowly and gingerly. Didnt want to aggravate my knee. It is aching a lot after the
Wednesday run - which I cut short from what was supposed to be a 6 mile run. I took some pain killers for my treadmill run
on Friday and it worked a charm. I don't advocate masking pain like this but I really needed to get the training done before the
half marathon next week. I had an excellent two treadmill sessions, which set me up nicely for a 9 mile run on Sunday. This run felt
relatively smooth and pain free. However it has made clear to me that I have little chance of running a sub 2 hour run. Best I could
hope for would be closer to 2 hours 10 minutes.
Week thirty-Four - 19.03.12
Day
Miles
Time MPH
Mon 60 mins on treadmill - running at pace
Tu 60 mins on treadmill - running at pace
Wed 4.5
0:45:00 10.00
Total Miles = 4.5
Comments:
It was a wind down week this week. I had intended to run on Thursday but miscalculated somehow and didn't do any running
or exercise of any kind on this day. On Saturday I took my nephew shopping and alas felt a degree of pain in my groin. I worried
that this might be the end of my race!
RACE DAY- 25.03.12
I woke at 5:30 having had 6 hours sleep. I didn't get out of bed for another hour though. I had a bowl of Ready Brek at 7am,
with three hours for the marathon. I had a cup of coffee and took a paracetemol as a precaution against the twinges of pain
in my groin area. Then I just sat and relaxed until 9.15.
It took me 15 minutes to get to the car park where I met up with a friend. We warmed up by jogging around the
car park for 10 minutes
and then made our way to the start. I put my headphones on and met up with another friend, standing at the section labelled
2 hours 10 - relating to that specific completion time.
The race itself was interesting. I allowed my legs to take me down the downhill sections. I can't explain it but there was very
little effort involved here. My legs just seemed to move. The upward sections were more of an effort but
I'd selected tunes on my
Iphone with a great running beat and they took me upright when I felt like falling or at the very least stopping.
I am proud to say that I did not stop once! The end result you ask? Well I crossed the finishing line in about 2 hours 12 minutes. That
time will need to be rounded down to take into consideration the 3-4 minutes it took to cross the start line.
The Final time has been confirmed at 2 hours 8 minutes and 29 seconds!
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