Chester Marathon Nicks Marathon History 9 th May

Chester Marathon

Nick’s Marathon History 9 th May 2010 Halstead & Essex th 9 Oct 2011 Chester th May 2014 Milton Keynes 5 th Apr 2015 London 26 th Apr 2016 London 24 nd Apr 2017 2 Manchester rd Apr 2017 London 23 th Oct 2017 8 Chester 3: 30: 27 3: 16: 23 3: 11: 34 2: 54: 28 2: 49: 04 2: 54: 04 3: 12: 59 2: 47: 28

Marathon Pace Comparison

Marathon Preparation What Works (for me) Running (Mileage, Long Runs, Training) Not Just Running Though… Diet (and Weight) Taper

Running – Total Mileage Not a lot to say. . . If you want to race 26. 2 miles you probably want to be able to run 2 to 3 times that in a week As with everything else, build up ~10% a week And back off every 3 -4 weeks Generally my reduced mileage weeks are race weeks

Running – Long Runs Despite tonights subject the hardest aspect I find is running the distance … Most of my long runs are fasting And I think it works I would love to run a fast finish long run finishing is the goal Manchester had a slow start from _15 weeks out and failed to build up.

Running – Marathon Pace In the weeks leading up the marathon I try to have one session a week running a marathon pace run 1 mile Warm Up / x miles MP / 1 mile Cool Down Start at 6 -8 miles and aim to increase at 1 mile/week I don’t find it easy to maintain pace on roads Treadmill Running Really struggled with prep for Manchester Ref. 10 mile run in Jan.

Other Training North Herts Road Runners ! Work Permitting ! Core Strength Some Inspired by Aly Dixon @ London IAAF Champs Leg Strength Some

Diet & Weight Normally 10 st 2 – 10 st 4 lb for last 7/8 years Ocasionally dropped to 9 st 10 lb – 9 st 12 lb End August at 9 st 10 lb Cut out crisps / sweets / alcohol for 4 weeks Start of Chester Marathon Week at 9 st 4 lb Probably 9 st 6 lb at the start of the race

The Taper / Maraton Preparation Strongly believe in backing off in last 3 weeks Total Mileage goes 100%, 80%, 60%, 20% of peak Long Run: 20+, 16, 12, Marathon MP / other training runs follow similar pattern Last week very easy (3 miles at MP on Tuesday ? )

Summary (Lessons – I have Learned) Everyone is different What works for me may not for you But, that said: Put in the miles Run Marathon Pace sessions Plan recovery into your training Being lighter make you faster Taper properly