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personal - HALF-MARATHON TRAINING 2006-7



First page of three of Marathon training informationSecond page of three of Marathon training informationThird page of three of Marathon training informationTraining for Stafford Half Marathon 2008

picture of my bruised toe

So I've tried the Wolverhampton marathon and achieved a very disappointing time as well as some unexpected injuries. The training continues. I am using a training schedule created by Hal Higdon but modified to suit my own needs. Part of the training involves hill work, but to be honest, I don't know any suitable hills with the requisite distance. So hill work will be done in the gym, as will any fartlek training. 


- Total miles listed relates solely to roadwork.




24 Weeks of Training for next half marathon
Week Twenty-eight - 25/09/06

Day    Miles   Time     MPH

Tu        3.0          0:32:27     10.49
We       4.5          0:44:29     09.53


Total Miles = 7.5

Comments: Work has totally screwed up my training. First week is not what I should be doing but better than nothing...I suppose. Will treat week twenty nine as the first proper week of training.


Week Twenty-nine - 02/10/06

Day    Miles   Time     MPH

Mo        3.0          0:30:57     10.19
Tu        45 minutes Hill Training in Gym
Fri        4.5          0:44:47     09.56
Su        9.8          1:36:56     09.53


Total Miles = 17.3

Comments: I've got right groin strain. Funnily it hurts when I walk and not when I run. I'm on 10 minute mile pace at the moment. Haven't been pushing it really but will have to try to 'up' the pace soon.


Week Thirty - 09/10/06

Day    Miles   Time     MPH

Tu        4.5          0:44:38     09.52
Su        11.0          2:06:23     11.29


Total Miles = 14.5

Comments: Lazy week due to work pressures in the main. Made up for in par, by long run on Sunday. Time irrelevant. Was going for distance. Nevertheless will use this time as a benchmark and go faster next week.


Week Thirty-One - 16/10/06

Day    Miles   Time     MPH

We        4.5          0:42:15     09.23
Fri        4.5          0:43:19     09.37


Total Miles = 9.0

Comments:My left ankle is painful - inner rather than outer side. This stems from my long Sunday run. I ran though the discomfort on Wednesday to record by best time for a while. Will try some transvasin on it today. Also got groin strain again....this time by seemingly just turning awkwardly in bed. Not undertaken a long run this week.


Week Thirty-Two - 23/10/06

Day    Miles   Time     MPH

Mo        4.5          0:43:04     09.32
Tu        30 min 10K pace - 3 x 400m reps speed work
Th        3.0          0:31:43     10.34


Total Miles = 7.5

Comments: Damn! I twisted my left knee wearing - would you believe it - healed shoes to a party! That has screwed up my training this week. Will rest until Monday and try again!


Week Thirty-Three - 30/10/06

Day    Miles   Time     MPH

Tu        4.5          0:44:47     09.57
Fr        4.5          0:43:51     09.44
Sa        6.0          0:58:03     09.41


Total Miles = 15.0

Comments: Lazy-ish week. The cold snap was a downer! However I managed to force myself out on Friday and Saturday.


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The road to running hell is filled with good intentions

Week Thirty-Four - 16/11/06 to Week Forty 25/12/06

Day    Miles   Time     MPH

Once you get out of the habit of running it is so hard to get back into it. It's been 7 weeks without any running at all. I am hoping to do the Alsager 5K in late December followed by the Stafford half marathon but none of that will be possible unless I get off my butt and get some running time under my belt. Lets hope week forty one is better than the previous 10 weeks.


Week Forty-One - 01/01/07

Day    Miles   Time     MPH

Th        4.5          0:46:58     10.26


Total Miles = 4.5

Comments: One run this week to get me in the swing of things again. Very bad time but at least I know what I'm up against. Am much heavier than I was two years ago. Going to try and lose a stone.


Week Forty-Two - 08/01/07

Day    Miles   Time     MPH

Mo        2.5          0:25:36     10.14
We        4.5          0:45:46     10.10
Th        50 mins on treadmill; 5 mins stepper.
Sa        6.0          0:59:28     09.55


Total Miles = 13.0

Comments: Suffered a bout of diarrhea on Monday run and had to cut it short. Never eat eggs again! Am getting better, but very slowly. I need to get out more.


Week Forty-Three - 15/01/07

Day    Miles   Time     MPH

Mo        4.5          0:45:17     10.04


Total Miles = 4.5

Comments: Suffered a bout of diarrhea on Monday run and had to cut it short. Never eat eggs again! Am getting better, but very slowly. I need to get out more.


Week Forty-Four - 22/01/07

Day    Miles   Time     MPH

We        90 mins slow T/mill; 30 mins upright cycle
Th        40 mins speed work; 10 mins recline cycle; 10 mins x-trainer.
Sa        6.0          0:58:08     09.42
Su        1 hour 50 mins slow run - approx 11 miles


Total Miles = 17.0

Comments: Suffered another bout of diarrhea following Wednesday session. Think that the gel I took contains lactose. I am lactose intolerant. Need to be more careful with food intake.

Also got my details through for the Stafford 1/2 marathon.

"We acknowledge receipt of your entry to the Stafford Half Marathon on Sunday 25th March 2007. You have been allocated Race Number 250. This Race Number, which will have the CHIP timing attached to the back of it, together with the Race Information Booklet, will not be forwarded to you until the middle of March. Hope you enjoy the event on the day"


Week Forty-Five - 29/01/07

Day    Miles   Time     MPH

Tu        4.5          0:44:34     09.54
We        20 mins T/mill; 15 mins recline cycle; 35 mins x-trainer
Fri        4.5          0:47:34     10.34
Sa        4.0          0:38:36     09.39


Total Miles = 13.0

Comments: Friday's run was deliberately slow. I didn't have the energy for anything fast but wanted to get a run completed. Ran with Fiona on Saturday morning. I think she'll do under 2 hours for the 1/2 marathon. She's very good. I need to concentrate on my speed work for the next


Week Forty-Six - 05/02/07

Day    Miles   Time     MPH

Mo        4.5          0:44:56     09.58
Sat        30 mins cycle, 30 mins cross trainer.


Total Miles = 4.5

Comments: I tried running on the treadmill. It was still too painful. Another week or so should help.


Week Forty-Seven - 12/02/07

Day    Miles   Time     MPH

Mo        30 mins cycle, 30 mins cross training
Tu        30 mins cycle, 30 mins cross training
Su        6.0          0:59:00     09.50


Total Miles = 0.0

Comments: Monday and Tuesday included a 40 minute game of squash. Managed to run on Sunday with minimal pain (apart from the whiplash from my skating accident). I know I ran the first 3 miles in about 27 minutes but no idea about the 6 mile mark so the recorded time is a guestimate. I need to do some more speedwork, but I am afraid of hurting my leg again. May stick to gym workout.


Week Forty-Eight - 19/02/07

Day    Miles   Time     MPH

No training due to chest infection.


Total Miles = 0.0

Comments: Got a sore throat infection that resulted in a chest infection. No training


Week Forty-Nine - 26/02/07

Day    Miles   Time     MPH

No training due to chest infection.


Total Miles = 0.0

Comments: Absolutely no chance of training. Far too ill ... and we are not talking man flu here!


Week Fifty - 05/03/07

Day    Miles   Time     MPH

Mo        4.5          0:43:10     09.35
We        6.0          0:57:27     09.35
Th        3.0          0:28:27     09.29
Sa        14.0 mile slow run - 1 mile hobbling.


Total Miles = 27.5

Comments: Best part of this week was the long slow run on Saturday. Ran with Fiona, who can run faster than me by a mile i think. I'm on target for a 2 hour 7 min half marathon. I just have to get my butt up the big hills without stopping and accept that my legs are going to be cramped afterwards. Will do some more training tomorrow if I can. A 4.5 miler will make this my first ever 30 mile week... well first that I can remember at least.


Week Fifty-One - 12/03/07

Day    Miles   Time     MPH

Tu        4.5          0:43:15     09.36
We        4.5          0:42:32     09.27
Th        3.0          0:30:00     10.00
Fr        15 mins treadmill; 5 mins cycle; 30 mins squash
Sa        14.0 mile slow run; 1 mile walk




Total Miles = 26.0

Comments: Groin hurts for some reason and I have a slight tummy bug. However I am determined to keep on going with a view to resting from next Wednesday onwards until the race on the 25th March 2007. Total lethargy on Thursday's run. No idea why.



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One week to go to the Stafford Half Marathon

Well it's getting to that time. One week to go until the Stafford Half Marathon. I received my number yesterday. [250]. I intend to do some light training on Monday - Wednesday (perhaps three 4.5 mile runs each day) and then that should be it. Nothing else until Sunday. I am actually not sure how to run this race. I know that in reality, no matter how I run it in the beginning, that my legs will let me down when I get to about 10 miles and I will slow dramatically. So I suspect the best thing is to run like the wind down every downward slope and flat and catch my breath on the upward sections... or something like that. What the heck...will play it by ear.

My aim?
Best case scenario is that I run in a time under 2 hours;
Realistic expectation is that I run a 10 minute mile finishing about 2 hours 11 mins
Worst case scenario is that I run in a time over 2 hours 20 mins, which would match my Wolverhampton 1/2 marathon.


Week Fifty-Two - 19/03/07


Monday 19th March


Played Squash - feeling great! In many ways I wish the half marathon was today.
Ate an apple, salmon sandwich on white bread and four nutrigrain bars. Evening meal consisted of oven chips, fish cakes and avocado washed down with fresh orange juice. I didn't go for a run because it was snowing. I need to keep hydrated so will have at least 4 pints of water before I go to bed. Perhaps I'd better invest in a rubber sheet!


Tuesday 20th March

Day    Miles   Time     MPH

Tu        3.0          0:28:33     09.31

Ran reasonably well this morning. It takes me three miles before I feel comfortable. I may do a little warm-up on the big day to open my lungs a little and to help me get into my rhythm a little quicker. I had chips and sausage for lunch - ok not ideal, but I was hungry and between jobs. Will forgo any major indulgences this afternoon in favour of an apple and a lot of water.

Wednesday 21st March


I woke up with groin strain this morning. I think it was due to the run yesterday in the cold without warming up! So damn stupid. I am also regretting eating that packet of crisps and 10 jelly sweets last night. So much for will-power! I had some nutrigrain bars and some milk in the morning, followed by a scone and an apple at lunchtime. Finished off with fishcakes and chips in the evening. I ruined the whole thing by eating more sweets. As for training today, I need to avoid any further strain. Walking and even sleeping is painful. May try a few walks up and down the stairs. I feel I should be doing something.


Thursday 22nd March


Definitely not doing any strenuous exercise between now and Sunday. I did a big of walking in town and drank lots of water. I treated myself to nutrigrain, a slice of date cake, and tuna on brown bread. Add to that a few crackers and not really much to add on the eating front. I am up for this half marathon.


Friday 23rd March


Been pretty good on the whole with my eating. I got tempted by some almonds but drank a lot of water and at some tuna sandwiches and nutrigrain bars. I feel a few twinges in my right knee and my groin pain hasn't gone fully yet. However, i don't think any of these will put me off running.


Saturday 24th March


I woke up this morning quite nervous. It's so silly really. However I really want to do well...not just run, but run in a good time. To be honest I haven't put in enough training to run in the time I'd have hoped but at least I know I can run the distance without too many problems and without having to walk. I suspect I'll get a 2:10 time or there about.

I've had some brown toast and have drunk so much water that I am peeing every hour. I finished the day with pasta and chicken...not too much and not too late. Didn't want it in my stomach the next morning.


Sunday 25th March

Picture of my running number

MY MAIN HIGHLIGHTS

I cannot tell you how much I enjoyed this race. I achieved my 10 minute mile time - give or take 17 seconds, which realistically is all I could have expected.  It was fantastic to run a race I actually enjoyed. And strangely enough, apart from a little tenderness around the left knee joint, I am amazingly unharmed! I am going to do the Stafford Half again! Roll on 2008!

picture of marathon teeshire

PICTURES
(pictures provided by Kay Gilbert and Wendy Sears and Ian Connolly)

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Click thumbnail to enlarge    Click thumbnail to enlarge    Video Clip



First page of three of Marathon training informationSecond page of three of Marathon training informationThird page of three of Marathon training informationTraining for Stafford Half Marathon 2008



Explanatory Notes




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