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Week 4 Training Complete – 2013 London Marathon

Posted by DarrenG on November 05, 2012

Just a quick update this week, I’m still working to build up my pace and general fitness and, slowly but surely, I’m starting to see improvements.  My pace is noticeably increasing and I can feel that I’m running faster now which is great.

Back in the summer when I was running the couch to 5k program I was close to 13:00/mile pace. That had improved to 12:00/mile when I started out on the marathon training and now, four weeks in I’m running a consistent sub 11.00/mile and my best average pace so far was 10:15/mile over a three mile course.  If I can get my pace below 10.00/mile and maintain that for a marathon distance then I’ll be over the moon.


I also stepped up my long run by an extra mile to 6 miles yesterday. That’s the longest distance I’ve run yet and wasn’t planned.  I’d set out on my 5-mile course but was feeling so good as I crossed the 4-mile mark that i decided I should take it up a notch. I’d already mapped out a 6-mile course which was basically a 1-mile loop of a block along the last mile of the run. Managed to do the 6-miles in 1hr 3mins with an average pace of 10:57/mile.

Still find the first few miles are horrible with me breathing like an asthmatic and wondering if I’ll manage to complete that days run. But I know that it will all settle down and sure enough it does. After about 20mins I stop noticing my breathing and it all falls into place

I’m still counting time effectively before I start the full 16-week schedule for the marathon but all the running is helping to build up my fitness and endurance so hopefully it’ll stand me in good stead once the big miles start racking up.  So this week adds another 16-miles to the odometer.

On the tech front, twice this week my Nike+ Sportwatch has played up. On both occasions the run date was incorrectly recorded as 1 Jan 2010. That’s a big issue as the Nike+ website offers no way to edit the run data to correct errors such as this. After the second hiccup I’ve decided to switch to the Garmin Forerunner 610 GPS watch for yesterday’s long run.  The 605 came with a heart rate monitor which adds another dataset that provides interesting reading. My average heart rate on the run was 155bpm with a peak of 170bpm. One of the marathon training books I’ve been reading has advice on calculating your heart rate so you can ensure you’re pushing yourself enough during training. Guess I’ll need to re-read that section and see if I’m in the right ball park or if I’m killing myself!

Oh and I’ve now entered my local half marathon (www.fleethalfmarathon.com )which takes place in March. It’s a popular event and is seen by many as the ideal build-up  for the London marathon. As it takes place almost exactly a month before London I should be more then ready by then and it’ll be nice to experience a little flavour of the what’ll be involved.

I’m running the 2013 London Marathon in support of the National Autistic Society. See my fundraising page here

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