September Spreadsheets

You might have picked up on this but I am training for the Eryri Marathon…. Also the recurring theme for this year, I’m massively under prepared and started training way too late.  Unfortunately unlike the Lunar Trails Ultra I did earlier this year where there were no cut offs, I’m chasing a time limit and at this point I’m not sure I’m going to make it.  Is a DNS or a DNF better!?!?

I have done one marathon before this one, Newport Marathon, which is very flat (unlike Eryri!) and there is a huge story behind this but I just made the cut-off time for this one and couldn’t walk properly for about a week and still carry a niggle from this.  I have completed two Ultras both of which were lapped and so far I think I’m suited to this, the chance to stop and fuel which is harder while chasing cut off times.

So I thought I would talk a bit about how I try to train for events.  I haven’t been chasing PBs for a while in whatever I have been running, but even when I am, my training plans follow a similar format.  Which is, I make myself one! This is based on all the reading of other training plans and advice I can find.  I haven’t tried to follow an “official” training plan as I’m pretty sure that I wouldn't be able to follow anything structured, as I have no support around childcare and all the other responsibilities of life.  Trying to find the time to run can be really hard, especially the long runs.

This is what I base my training on (this is not professional advise - just what I do);

• 12 - 16 week plan; depending on distance

• Set a goal for a race - Goal A: is it to enjoy the race or get a PB.  Training can be tailored to suit this with more focus on a certain area.  What is goal B and C?

• I normally always have a target time so I can use this to calculate what my tempo, speed, race and recovery pace is

• Three runs a week; intervals (hill or sprints), tempo/speed and recovery/long run

• Increase weekly mileage by 10% - where training has gone a bit awry if increasing by more make sure its a run/walk on the long run

• Add in a week of reduced mileage for a recovery week, add in a couple of these depending upon length of training plan

• If I can’t run, cross train (swimming or cycling)

• Cross-train, strength training and yoga wherever I can fit it - I used to commute to work once a week on my bike, which was a good way to keep fitness up.  Which can be used as active recovery / rest days

• Adapt when things don’t go too plan; for example when I’ve missed a long run add 20% the following week but make sure I run/walk.  Or do two/three medium-long runs which add up to 20% increased mileage

• Training for Eryri I am focusing on elevation, trying to make sure I run hills, hills and more hills

I use excel to plan out the runs, on what days I am most likely able to complete them and then fill it in with what actually happens.  I would like to show my excel sheet, but the one I have for Eryri is pretty empty….  

What I would like the plan to look like

Special notes for this event; total elevation gain; 2748ft (838m). 

 Here are target markers I track throughout a training block

Here's the first few weeks of training; note nowhere near target long run!

You will have to wait till next months to see what happens