Paris Marathon 2017

This page gives a blow-by-blow account of training for the Paris Marathon on 9 April 2017. I will be running for Mécénat Chirurgie Cardiaque – Enfants du Monde.

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Thanks for donating on my fund-raising page, to help pay for children to be brought to France from poor and war-beset countries to have heart operations. Scroll down to see how the training is progressing. (Latest run first, programmed runs listed underneath)

Tuesday 4/4 — 10 mins easy, 3.2 km at marathon pace, 10 min easy
——————— 8.89 km in 49:20, average 5:33 (with Babeth from Grenoble COS, a little too fast for the supposed tapering!)
Monday 3/4
— 20 mins easy
——————— 5.88 km in 33:08, average 5:38
Sunday 2/4
— 70 mins easy
——————— 14.83 km in 01:16:03, average 5:08 (with Pierre)
Saturday 1/4
— 30 mins easy
——————— 7.24 km in 40:42, average 5:37 (on Friday 31st)
Thursday 30/3
— 10 mins easy, then 5 times [2 mins tempo, 2 mins jog recovery], 10 mins marathon pace, 10 mins recovery, = 50 mins
——————— 9.50 km in 50:07, average 5:17 (with Grenoble group, pushing bike back home)
Tuesday 28/3
— 10 mins easy, 15 min marathon pace, then 4 times [60 secs tempo – 60 secs walk recovery], 10 mins easy, = 43 mins
——————— 7.97 km in 44:53, average 5:38 (in Lille)
Monday 27/3
— 30 mins easy
——————— 5.77 km in 31:03, average 5:23 (to Josaphat Parc in Brussels)
Sunday 26/3
— 90 mins easy
——————— 20.94 km in 01:49:49, average 5:15
Saturday 25/3
— 10 mins easy, 20 mins steady, 20 mins marathon pace, 5 mins fast, 10 mins easy = 65 mins
——————— 12.35 km in 01:05:02, average 5:16 (stages were 1.75km, 5.50km, 9.42km and 10.49km (on Friday evening 24th)
Thursday 23/3
— 60 mins steady
——————— 7.04 km in 39:07, average 5:33 (9 times 300m)
Tuesday 21/3 — 12 mins easy, then 8 times [3 mins threshold, 90 secs jog recovery], 12 mins easy, = 60 min
——————— 11.24 km in 58:44, average 5:13 (with Jean-Michel, delayed to Wednesday)
Sunday 19/3
— 34 km easy, ‘just bank the miles’
——————— 29.00 km in 02:47:49, average 5:47 (delayed to Monday, refuelling insufficient after around 15km, waited too long!)
Saturday 18/3
— 10 mins easy, 15 mins marathon pace, 15 mins faster, 10 mins easy
——————— 14.53 km in 01:19:58, average 5:30 (delayed to Sunday)
Thursday 16/3
— 80 mins steady
——————— 5.11 km in 27:49, average 5:27 (different programme with group)
Tuesday 14/3
— 12 mins easy, then 5 times [6 mins threshold, 2 mins jog recovery], 12 mins easy = 64 mins
——————— 7.95 km in 40:51, average 5:08 (2 times 1600m then 1000m)
Sunday 12/3 —  Half marathon in Feurs (50km west of Lyon)
——————— 21.10 km in 01:45:00, average 4:58
Friday 10/3 — 15 mins easy
——————— 2.93 km in 15:45, average 5:23 (in the Vieux Lyon, on Saturday)
Thursday 9/3
— 20 mins easy
——————— 3.64 km in 20:21, average 5:35 (in Belgrade)
Tuesday 7/3
— 10 mins, then 5 times [3 mins tempo, 2 mins jog recovery], 10 mins easy = 45 mins
——————— 8.16 km in 42:00, average 5:09 (in Novi Sad)
Monday 6/3
— 40 mins easy (easy this week to prepare for half-marathon)
——————— 7.41 km in 40:03, average 5:24 (in Baja, Hungary)
Sunday 5/3
— 120 mins, 60 mins in one direction, then try to run home faster
——————— 22.70 km in 02:00:08, average 5:18 (Le Versoud in 61 mins, home in 59)
Thursday 2/3
— 40 mins easy
——————— 6.72 km in 35:02, average 5:13 (with Grenoble group, 3 times 1000m)
Monday 27/2
— 12 min easy, then 10 times [2 mins threshold, 2 mins easy], 12 mins easy, = 64 mins
——————— 11.57 km in 01:00:03, average 5:12 (on Tuesday 28 in Barcelona)
Friday 24/2
— 21 km as Schneider challenge
——————— 21.12 km in 01:53:55, average 5:24 (Barcelona along the seafront)
Tuesday 21/2
— 12 min easy, then 6 times [4 mins marathon pace, 60 secs faster, 60 secs jog recovery], 12 min easy = 60 mins
——————— 8.50 km in 44:06, average 5:11 (with Grenoble group, 2 times 2400m)
Monday 20/2
— 40 mins easy
——————— 9.81 km in 56:58, average 5:49
Sunday 19/2
— 32 km steady, aiming to run the last 5 km faster
——————— 32.52 km in 03:06:22, average 5:44 (Goncelin – Tour Perret, accidentally deleted from RunKeeper!)
Saturday 18/2
— 40 mins easy
——————— 6.61 km in 37:51, average 5:43
Thursday 16/2
— 12 mins easy, then 3 times [10 mins tempo, 3 mins easy jog recovery], 12 min easy, = 63 mins
——————— 11.11 km in 58:58, average 5:18 (on Friday 17 back in Grenoble)
Tuesday 14/2
— 12 mins easy, then 8 times [90 secs threshold, 30 secs hard, 2 mins easy], 12 mins easy, = 56 mins (in Leipzig)
——————— 10.77 km in 59:05, average 5:29, in Taucha (from Leipzig hotel)
Monday 13/2
— 40 mins easy in Berlin
——————— 9.09 km in 53:26, average 5:53, on Finow Kanal towpath and railway embankment at one point, snow and ice.

boucle-vif-pontdeclaix-120217.jpgSunday 12/2 — 21 km steady
——————— 20.50 km in 1:52:03, average 5:28, Jarrie-Saint-Georges-de-Commiers-Vif-Pont-de-Claix (left)
Friday 10/2
— 10 mins easy, 10 mins steady, 10 mins easy, 10 mins marathon pace, 10 mins hard, = 50 mins
——————— 9.44 km in 50:06, average 5:18
Wednesday 8/2
— 70 mins steady
——————— 7.91 km in 43:16, average 5:28, Jarrie-Vif-Saint-Georges-de-Commiers (on Thursday 9)
Tuesday 7/2
— 12 mins easy, then 4 times [3 mins at threshold, 90 secs jog recovery], 15 mins marathon pace, 12 mins easy, = 57 mins
——————— 11.24 km in 58:25, average 5:12 (Taillat loop with Jean-Michel, without the series, on Wednesday 8)
Monday 6/2
— 40 mins easy
——————— 9.00 km in 49:43, average 5:32
Sunday 5/2 — 32 km steady, aim to run the last 6.5 km at marathon pace
——————— 21.82 km in 2:16:16, average 6:15, quite heavy rain and very cold, just getting slower and slower, just managed to drag myself to Domène, then taking the bus
Saturday 4/2
— 10 mins easy, 20 mins steady, 10 mins easy = 40 mins
——————— 11.02 km in 1:00:00, average 5:27 (on Friday 3)
Thursday 2/2
— 12 mins easy, then [7 mins threshold, 2 mins jog recovery, 6 mins + 2 recovery, 5 min, 4 mins, 3 mins, 2 mins], 12 mins easy, = 63 mins
——————— 8.24 km in 41:22, average 5:01 (series of 1000 – 800 – 1000 -800 – 1000, with group on Thursday, still some snow in the park)
Tuesday 31/1
— 12 mins easy, then 10 times [70 secs hard, 2 mins jog recovery], 12 mins easy, = 56 mins
——————— 7.99 km in 42:38, average 5:20 (with Jean-Michel, Wednesday 1/02, hence without the series of 70 secs hard, postponed!)
Monday 30/1
— 40 mins easy
——————— 8.12 km in 45:04, average 5:33 (evening, to campus)
Sunday 29/1
— 27 km steady paced, practising fuelling and hydration strategies
——————— 25.50 km in 02:19:45, average 5:29 (with Vincent, to Moirans)
Saturday 28/1
— 12 mins easy, then 10 times hills [45 secs hard uphill, jog down to recover], 12 mins easy, = 45 mins [oops, missed this one]
Thursday 26/1
— 65 mins steady (in Düsseldorf) […and this one]
Tuesday 24/1
— 12 mins easy, then 6 times [4 mins tempo, 2 mins jog recovery], 12 mins easy, = 60 mins (in Düsseldorf) […and this one]
Monday 23/1
— 40 mins easy (in Düsseldorf)
——————— 6.44 km in 38:12, average 5:56 (on fresh snow, in the Völkspark)
Friday 20/1
— 24 km easy
——————— 15.03 km in 01:16:56, average 5:07 (shorter, as Schneider challenge)
Thursday 19/1
— 12 mins easy, then 3 times [8 mins tempo, with 3 mins easy jog recovery]
——————— 6.36 km in 34:37, average 5:27 (early morning, before 08:00), then
——————— 7.66 km in 42:00, average 5:29
Wednesday 18/1 — 10 mins easy, 30 mins steady, 10 mins easy, = 50 mins
——————— 10.03 km in 50:34, average 5:03 (Schneider 10km challenge)
Tuesday 17/1
— 12 mins easy, then 4 times [3 min at threshold, 90 secs jog recovery], 15 mins marathon pace, 12 mins easy, = 57 mins
——————— 6.82 km in 38:43, average 5:41 (series of 8 x 60 secs with 40 secs recovery, Serge’s programme changed because of the snow and ice in the park)
Monday /16/1
— 40 mins easy
——————— 6.28 km in 35:22, average 5:38 (on Sunday morning before breakfast)
Sunday 15/1
— 20 km easy
——————— 20.35 km in 1:54:59, average 5:39 (on Saturday, snowing, to Domène)
Saturday 14/1
— 12 mins easy, 5 km tempo run, 12 mins easy, = 49 mins
——————— 9.32 km in 49:02, average 5:16 (tempo up to 4:41)
Thursday 12/1
— 60 mins steady
——————— 11.19 km in 57:15, average 5:07 (Taillats loop with Jean-Michel)
Tuesday 10/1
— 12 min easy, then 5 times [4 mins at threshold, 2 mins jog recovery], 12 mins easy, = 54 min
——————— 7.55 km in 43:21, average 5:44 (series of 400m, 300m, 200m with Grenoble team)
Monday 9/1
— 40 mins easy
——————— 7.75 km in 43:40, average 5:38 (going easier this time!)
Sunday 8/1
— 13 km easy (end of a week of easy runs)
——————— 13.01 km in 01:09:30, average 5:21
Saturday 7/1
— 30 mins easy
——————— 15.71 km in 01:24:07, average 5:21 (Domène loop, Friday 6)
Thursday 5/1 — 30 mins easy
——————— 9.32 km in 50:17, average 5:24 (series of 4 times 1000m)
Tuesday 3/1
— 40 mins easy
——————— 5.16 km in 28:16, average 5:29, including series of 30-30 (11 times)
Sunday 1/1
— 30 mins easy | (easier week to allow for adaptation)
——————— 4.99 km in 27:12, average 5:27 (freezing cold!)
Saturday 31/12
— 19 km easy
——————— 18.75 km in 1:38:17, home to Voreppe with Vincent Gay, average 5:15
Thursday 29/12
— 50 mins steady
——————— 9.23 km in 49:28, from gym to short Isère loop and back, average 5:22
Tuesday 27/12
  — 10 mins easy, 10 mins steady, 10 mins hard, 10 mins easy, = 40 mins
——————— 7.89 km in 40:35, average 5:09, but the ‘steady’ ended up being relatively ‘hard’ (4:46 and 4:50), so I couldn’t accelerate after that, especially along the rough path on right bank of the Drac, so I must try this one again some time
Thursday 22/12
— 1.6 km easy, 2 times [1.6 km steady, 1.6 km tempo], 1.6 km easy = 54 mins
——————— 11.72 km in 1:00:32, average 5:10, as the Schneider Electric Marathon challenge #3, with the tempo runs at less than 5:00 (on Christmas Day)
Tuesday 20/1
2
— 12 mins easy, then 6 times [3 mins at threshold, 2 mins jog recovery], 12 mins easy, = 54 min
——————— 8.98 km in 45:01, average 5:01, as the Schneider Electric Marathon challenge #2 (on Monday 19)
Thursday 15/12
— 10 mins easy, 30 min steady, 10 mins easy, = 50 min
——————— 18.02 km in 1:55:32, average 6:25, including the 680m climb up to Mont Jalla with Pierre (on Saturday 17), but hip blocked while seated after that; unpleasant!
Monday 12/12
— 13 km easy
——————— 11.69 km in 1:02:17, average 5:20, home to Le Fontanil (on Sunday 11)
Saturday 10/12
— 12 mins easy, then 6 times [2 mins threshold, 2 mins jog recovery], 12 mins easy, = 48 mins
——————— 8.62 km in 45:50, average 5:19
A few runs outside the plan
——————— 8.25 km in 43:15, average 5:15, including 2 x 1600 and 2 x 1000 with 90 secs jogging recovery (on 8/12)
——————— 11.21 km in 56:22, average 5:02, with Jean-Michel (on 7/12)
——————— 8.30 km in 43:31, average 5:15, with Grenoble group  (on 6/12)
——————— 7.15 km in 38:37, average 5:24, 5 x 400m and 5 x 300m (on 1/12)
——————— 6.93 km in 35:33, average 5:08, stopped clock between runs 2 times 1600m plus one 1000m and one 800m (on 24/11)
——————— 11.52 km in 1:06:08, average 5:45 (in Warsaw, on 22/11)
Thursday 8/12
— 35 mins easy
———————DONE 6.20 km in 36:17, average 5:51 (on 19/11)
Tuesday 6/12
— 60 mins steady
———————DONE 7.64 km in 42:01, average 5:30 (on 17/11)
Thursday 1/12
— 35 mins easy run
———————DONE 11.22 km in 56:56, average 5:04 (on 16/11)
Tuesday 30/11
— 10km steady
———————DONE 10.00 km in 51:07, average 5:07 (on 13/11)
Saturday 26/11
— 10 min easy, 20 min steady, 10 min easy, = 40 mins
———————DONE 9.46 km in 59:47, average 6:19, incl. 190m climb in Poisat (on 12/11)
Tuesday 22/11
  — 30 mins easy
———————DONE 5.80 km in 31:31, average 5:26 (on 5/11)
Thursday 17/11
— 12 mins easy, then 5 x [5 mins steady, 60 sec tempo], 12 mins easy
———————DONE 9.91 km in 52:08, average 5:16 (on 4/11)
Monday 14/11 — 30 mins ‘easy’
———————DONE 5.35 km in 30:01, average 5:37 (on 30/10)
Sunday 23/10 — Reference run, Grenoble Ekiden, second in team of six,
———————DONE 10.00 km in 49:00, average 4:53

WEEK 16
Sunday 9/4
— D-Day!
Saturday 8/4
— in Paris, 10 mins easy
Thursday 6/4
— 15 mins easy
Tuesday 4/4
— 10 mins easy, 3.2 km at marathon pace, 10 min easy

























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