PROtraining: Details under 'Training'
Fast: Cambridge Ave to Orchard, 350m x12
Int/Ave: Hunter-Conway-Devas, 400m 2 x4-6
If you would like to join Olwen's Sunday morning training group they start at 9.00 am. We are a mixed ability group and stay together as a group and support one another. No one ever gets left behind. We have several runners in the group who have completed marathons in under 4 hours and some in 5 hours. Our philosophy is that you do all your hard training (high intensity) during the week, leaving the Sunday run to be done at a slow, leisurely pace. We are a very friendly, sociable group and accept all levels of runners
Sunday Mornings 9.00 am - A steady paced run of 10-12 miles when not in marathon training
We head off from the Wimbledon Common Windmill by 9.05 am and run a different route each week.
London Marathon Training, we will break it down in to 4 week sessions and this is how it works for the Sunday morning runs:
08 Jan 11 miles 05 Feb 14 miles 05 Mar 15 miles 02 Apr 17 miles
15 Jan 13 miles 12 Feb 16 miles 12 Mar 16 miles 09 Apr 15 miles
22 Jan 15 miles 19 Feb 18 miles 19 Mar 18 miles 16 Apr 10 miles
29 Jan 17 miles 26 Feb 20 miles 26 Mar 20 miles 23 Apr LONDON MARATHON
EARLY MORNING RUNNING - TUESDAYS AND THURSDAYS 6.00 am sharp.
We meet at the gates of Sir Joseph Hood Memorial Playing Fields, Marina Avenue, Motspur Park, KT3 6NE.
Tuesdays we are doing hill work on The Hamptons in Mayflower Park. Each session totals 6-8 miles.
Thursdays we are now doing speed work either along Green Lane or around the perimeter of the playing field. Each session covers 6-8 miles.
If coming by train from Wimbledon (two stops), take the stairs on the left by the Earl Beatty pub, cross over the zebra crossing and Marina Avenue is on your right, along here for 50m to the park entrance (a 3 minute walk).
We train hard, but we are also a sociable, friendly group who celebrate birthdays with cake and bubbles immediately after the training session in the pavilion.
(Trains to Wimbledon/Waterloo leave Motspur Park at approx 08.04, 08.16 and 08.20).
General Race/Training Advice:
MARATHON TRAINING SCHEDULES - why do you need to follow a schedule?
The first month is your foundation period when you learn to run consistently on three to five days per week (according to how your schedule is laid out). This first month is tough because as you build up stamina you feel constantly tired. But it is a significant part of marathon training to allow your body to adapt to the extra demands.
The second month becomes easier as you start to feel stronger and the runs become more manageable.
The third month is tough again as the Sunday runs become progressively longer. This is the hardest section. (It's similar to track training, where the third rep or the third set is always the most difficult). This third month also prepares you mentally and physically to cope with all those extra demands.
The final month is the part that everyone looks forward to, the tapering period. After your longest run, it's all downhill. It is vital to taper, quite dramatically, so that you recover fully from all the preparation and arrive refreshed and focused on marathon day. If you do not prepare properly and allow for rest and recovery you'll struggle on the day.
Prepare Properly. Everyone can reach 20 miles, but it's from this point that the marathon starts. If you haven't prepared properly and do not have the fitness, strength, stamina and determination that you would have gained from your four months of training, you risk having a very tough and disappointing marathon. Likewise, if you over-train or do not allow a significant period for tapering your marathon will be a struggle.
Set yourself a realistic target!! Don't start running at a pace that you cannot maintain. You may be able to maintain it to, say, 20-23 miles, then you will slow as your body runs out of energy, or you will pick up an injury - and end up with a disappointing marathon time and four months of wasted training!
Start Slow, Finish Strong!
Stick with your marathon schedule. Don't introduce other activities half way through your training programme such as cycling, swimming, strength training. If you perform these activities regularly before you start your programme then your body may be able to cope, but not if you start them half way through your schedule.
Hydration is vital to health. If you don't do so already, train your body to drink more water - on a daily basis - not only on running days. Six to eight glasses a day is ideal. Keep a constant check on your urine - light is good, dark signifies dehydration. Build up to drinking one to two pints of water on the morning of your long run then you will find that you do not dehydrate so much during that run. If you dehydrate during a run you risk losing at least 10% efficiency. You will slow down and become sluggish as your body struggles to continue working. Dehydration affects you first physically, then mentally and finally, emotionally. Once at this level, you are no longer able to continue.
To maintain energy levels some runners carry gels or jelly babies. Experiment with different brands of gels to find the one that suits you before race day. They do make a big difference to your energy levels. Some runners take two-three gels during the course of a 15 mile run.
SHOES are a significant cause of injury, especially if you are wearing the wrong type of shoe or if the cushioning wears out. Replace shoes at least every six months or after about 300-400 miles and have a gait analysis carried out in the shop to find the correct style to suit your needs. Biomechanics change over the years, with bad posture, slouching, etc, so it does no harm to have a gait analysis carried out every so often. Or, you might want to experiment running barefoot. Take your shoes off and do your warm down run in bare feet. This is an excellent way to realign and strengthen all the muscles, tendons and ligaments in the feet and correct biomechanical faults. Performed on a regular basis you will notice an improvement in your running style and feel less discomfort in your feet and knees, enabling you to wear the new 'barefoot' running shoes that are out on the market. And if the grass is wet, you will feel like you're having an ice massage on your feet! Cool!
Contact details for Olwen: Tel. 0208 949 6345 Mob. 07941 898 896 email: firstname.lastname@example.org
Note that these training sessions are in addition to the regular Sunday, Tuesday and Thursday Club runs that start at 9.30 am and 10.00 am on Sundays and 7.00 pm on Tuesdays and Thursdays..