| LONDON MARATHON Last Updated:
27 April 2009 April 26th 2009
For the full 2009
information, check the official web site www.london-marathon.co.uk. Below is the provisional list of club runners.
| Name |
Number
|
Charity |
10K |
20K |
Half |
30K |
40K |
Finish Time |
Position |
| Martin Addrison |
40625 |
MACS |
48:32 |
1:36:23 |
1:41:37 |
2:28:02 |
3:25:59 |
3:38:37 |
5586 |
| Jim Buttleman |
5630 |
- |
47:39 |
1:33:57 |
1:38:56 |
2:22:29 |
3:17:24 |
3:29:39 |
4100 |
| Mike Clark |
38184 |
Fight
for sight |
48:58 |
1:39:06 |
1:44:25 |
2:28:47 |
3:21:56 |
3:34:25 |
4830 |
| Alan Garner |
11381 |
- |
1:01:12 |
2:03:21 |
2:10:06 |
3:07:03 |
4:15:46 |
4:31:28 |
18448 |
| Paul Hills |
16839 |
Wooden
Spoon |
48:07 |
1:35:39 |
1:40:52 |
2:23:38 |
3:18:05 |
3:31:03 |
4310 |
| Andy Hully |
25323 |
Help for Heroes |
47:41 |
1:33:31 |
1:38:32 |
2:20:36 |
3:11:23 |
3:22:40 |
3069 |
| Angela Kerr |
29335 |
Silver
Star |
53:14 |
1:47:18 |
1:53:07 |
2:42:56 |
3:43:44 |
4:02:31 |
11099 |
| Martin Kerr |
45290 |
Silver
Star |
1:14:39 |
2:42:43 |
2:52:47 |
4:20:38 |
6:07:13 |
6:29:06 |
34276 |
| Karen Kirwan |
25322 |
Help for Heroes |
1:07:22 |
2:19:01 |
2:27:30 |
3:39:17 |
5:00:00 |
5:15:46 |
28395 |
| Maxine Marshall |
37701 |
-- |
1:08:40 |
2:20:37 |
2:28:21 |
3:38:04 |
4:58:51 |
5:17:41 |
28666 |
| Anna Mead |
46615 |
Miscarriage Association |
1:08:40 |
2:20:36 |
2:28:21 |
3:38:03 |
4:58:41 |
5:15:41 |
28377 |
| Matt Mitchell |
5857 |
-- |
52:29 |
1:45:05 |
1:50:47 |
2:39:07 |
3:36:56 |
3:48:50 |
7548 |
| Jamie Muir |
25324 |
Help for Heroes |
1:00:24 |
2:02:40 |
2:09:24 |
3:09:14 |
4:27:17 |
4:42:37 |
21306 |
| Pam O'Connell |
1153 |
National Autistic Society |
1:05:20 |
2:11:57 |
2:19:31 |
3:23:54 |
4:56:47 |
5:15:00 |
28248 |
| Andy Powell |
40656 |
Silverstar |
1:06:04 |
2:15:00 |
2:22:37 |
3:37:12 |
5:13:28 |
5:29:43 |
30281 |
| Tam Quinn |
32106 |
-- |
41:50 |
1:25:54 |
1:30:32 |
2:09:45 |
2:58:54 |
3:09:33 |
1640 |
| Gary Reid |
24247 |
Pace |
54:44 |
1:49:29 |
1:55:29 |
2:46:53 |
3:58:35 |
4:12:17 |
13421 |
| Donna Savic |
1732 |
National Deaf Childrens' society |
1:05:20 |
2:11:57 |
2:19:31 |
3:21:10 |
4:31:46 |
4:46:24 |
22258 |
| Dionne Smedley |
40642 |
MACS |
1:08:25 |
2:21:23 |
2:29:28 |
3:41:24 |
5:03:56 |
5:21:29 |
29217 |
| Gary Stratford |
32868 |
-- |
40:50 |
1:23:09 |
1:27:47 |
2:06:49 |
2:56:10 |
3:07:06 |
1424 |
| Paul Thomas |
9155 |
Cancer
Research UK; CLIC |
1:00:45 |
2:05:20 |
2:12:22 |
3:14:03 |
4:31:24 |
4:46:51 |
22374 |
| Kerry Tiller |
46440 |
BBACT |
1:08:40 |
2:20:36 |
2:28:21 |
3:36:26 |
4:55:52 |
5:11:01 |
27570 |
| Brian Snowdon
(Stratford) |
--- |
Kids
Out |
|
|
|
|
|
4:09:38 |
-- |
| |
|
|
|
|
|
|
|
Runners |
35242 |
Training Sessions
We are proposing to run organised hills and speed work sessions on
Thursday nights - meet at 19:00 in Bell Close club headquarters. Marathon Sunday 26th April 2009
07-Jan Parson's Close Rec Ground -
circuits
14-Jan Greenhill/Hillside Road - alternate short/long
hills
21-Jan Appenine Way - 1000m circuits (with 500m recovery)
28-Jan Soulbury Road/Knaves Hill - long, steady hills
04-Feb Stoke Road/Golden Riddy - 800m sprints
11-Feb Greenhill/Hillside Road - alternate short/long
hills
18-Feb Parson's Close Rec Ground - long circuits
25-Feb Soulbury Road/Knaves Hill - long, steady hills
04-Mar Appenine Way - 1500m circuits
11-Mar Stoke Road/Golden Riddy - 800m sprints
18-Mar Soulbury Road/Knaves Hill - long, steady hills
25-Mar Parson's Close Rec Ground - long circuits
02-Apr Appenine Way - 1500m circuits
09-Apr Stoke Road/Golden Riddy - 800m sprints
16-Apr Greenhill/Hillside Road - alternate short/long
hills
23-Apr Plantation Road (Dingle Dell) - a few steady hills
Training Plan
Listed below is a general
training plan for beginners and improvers; individual training plans,
geared to your ability are available on request from the club captain.
More detailed information on training by heart rate or by running pace
can be found in Marathon
training notes, which includes a piece on calories and the "wall"
There are routes for the long runs available at
http://www.realbuzz.com/flmroutes/map.php.
January 2009
Though the weather can be very cold, this is the month to
get your training routine established. Fast or slow, try
and get into a habit and organise those training sessions:
Beginners: 2/3 runs per week (5 - 7m)
plus 1 long run 10 -12 miles. Total = 30 miles
Improvers: 3/4 runs per week (5 - 8m) plus 1 long run 12
- 14 miles. Total = 38 miles
For all runners, try and make one mid-week run at least 7
miles, another run should be a speed or hill training
session. Make sure you have a rest day after the long run
- remember you only increase your stamina and strength
when you rest.
February 2009
This month is the gradual build of stamina, extending
your long run a mile or so at a time.
Beginners: 3/4 runs per week (5 - 7m)
plus 1 long run 12 -14 miles. Total = 34 miles
Improvers: 3/4 runs per week (5 - 9m) plus 1 long run 14
- 17 miles. Total = 43 miles
Try and fit in a 10m or half marathon but remember to run
it steady - it's the distance that is important. A race
just helps you get the feel for the marathon and makes
you go a little faster than you would on your own.
March 2009
The last full month sees the topping up of the stamina
with the biggest long run on the weekend that is 3 weeks
before the Marathon (in 2009 this is April 5th),
followed by mileage reduction in the last few weeks.
Beginners: 3/4 runs per week (5 - 8m)
plus 1 long run 14 -18 miles. Total = 40 miles
Improvers: 3/4 runs per week (5 - 10m) plus 1 long run 17
- 20 miles. Total = 48 miles
Remember a run of around 20 miles is the MAXIMUM - on the
day adrenalin and the crowd will get you through. Still
keep the build up gradual and concentrate on solid runs,
hopefully with at least one shorter run being nearer 8 to
10 miles. This helps to train you for long efforts.
April 2009
As the last few weeks approach, it is time
to taper down the training reducing to 60% then 40% then
20% in the last 3 weeks. For the last week's tips, take a
look at the one week to go guide here.
London Marathon Club entries
Each year the club receives a few places (usually 2
or 3) to the London marathon, based on our current affiliation. These
places are put in a raffle which has the following conditions. Note that
the raffle is normally held after the London ballot outcomes are
released.
1. Must be a member (non-social) of the club at the time of close of
entries to the London Marathon, and continue to be a member until the
marathon is run.
2. Must have entered the London marathon and been rejected - the reject
slip is required to enter into the raffle.
3. Must not have won a club London Marathon entry in the previous year's
raffle.
4. Must commit to raise money for the club's chosen charity. A minimum
of £150 per place is expected.
If you are successful in the raffle, you will be given a guaranteed
entry into the London marathon; this will require you to pay the usual
entry fee.
..
|
