news

25 Jan 12

Aid Stations, Training Morning

Hi All,

Entries have been flooding in for the marathon and half marathon over the last 2 weeks, which is great.  It looks like the challenge of the hills is getting people motivated to test them!

We have plotted the Fueling Stations and will get maps on line next week. These will include what you will find on each Fuel station, toilet positions on the course etc.

We have a sports nutrition sponsor on board and will have details of the products to you asap, and some pre-event offers on nutrition packs if you want to use some of this in your final few weeks into the race.

Don't forget the training morning on Sunday Feb 26th. 8:30am meet.  We will split into groups relative to running speed and distance and head out onto the course for a recce training run.  After our run we will have tea, and homemade cakes and food and then be available for any questions you have on the event or your training etc.  PLease email info@sussexmarathon.co.uk as we need an idea of numbers.  Cost is only £5 on the day for race entrants, friends or family runners welcome £10.

Happy Training
Sussex Marathon

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13 Jan 12

Marathon & Half Marathon Courses Approved

We're delighted to announce that the courses for both the Sussex Marathon and Half Marathon have now received approval from the local authorities and police.  As planned, the races will begin in Heathfield Town Centre before heading out into the scenic (and hilly lanes!) and surrounding villages. All runners will return to Heathfield after 13 miles, where the half marathon runners will finish and the marathon runners will head back off into the country for the second part of their rural run! Race start time will be 9:30am.

05 Jan 12

Training Morning - Sunday 26th February

Why not come along and join us for a training run on the course and a coffee and cake with other runners and the race team on Sunday 26th February? 

23 Nov 11

Provisional Course Map Live

The provisional course was published in the Kent & Sussex Courier at the weekend, to have a more detailed view the link can be found on the event details page.

05 Oct 11

Media and Update

Since the London Marathon Ballot has been released, entries have started pouring in for the Sussex Marathon.

The Sussex Marathon are pleased to have the Kent and Sussex Courier on board as the official media partner for the event.  You will find all the latest event news and course launch in this paper first.

The Sussex Marathon have the next meeting next week regarding road closures with the authorities. We are eager to launch the course for you when we know it is as close to final as possible.
The proposed course starts in Heathfield Highstreet and heads out towards the Sussex lanes towards Rushlake Green and surrounding villages. The course returns to the highstreet at halfway before heading out for the 2nd half of the marathon.  The 2nd half of the marathon differs to the first half.

The course will have great atmosphere out on course with many sections where runners cross, goes through some stunning villages and country lanes, and is a hilly challenging marathon / or half marathon.

Official charity details will be released shortly, the Sussex Marathon is supporting a local cause that will benefit and improve local children's fitness.

23 Sep 11

Social Network info

For those into Twitter or Facebook you can stay connected with @tlsportsevents or @paulholdaway1 who will keep all the latest news out there about our events.

Same on facebook. TL Sports Events or Paul Holdaway.  The sussex marathon also has a group page on FB.

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15 Sep 11

New Course Info

 The new course maps will be released very soon.

The provisional course is 2 x 13 mile loops with a variation on both loops, starting and finishing in Heathfield Highstreet.  The course has now been handed to road closure departments to get full closures signed off.

The Half Marathon race has now gone live, so if you don't fancy the whole Marathon why not enter this scenic, rural and challenging Half Marathon!

We will have a provisional course map up for you very soon!

16 Aug 11

Press Attention

Sussex Marathon is gaining lots of attention from press around the South and today the local Radio stations are featuring it on the news every hour.

Proposed route is now with local authorities - we will keep you posted and we hope to get the provisional course released once it is agreed in principle.

I have run most of the new course, very pretty and challenging! 

Entries coming in fast already - Race limit is set at 1000 runners for 2012.

Paul

24 Jun 11

2012 Course Update

Sussex Marathon progressed the 2012 course on this week meeting with Local Parish councils.

The new Start / Finish will be in the Heathfield area giving the course easy access straight into the stunning Sussex Lanes and running through many of the pretty villages.

The event will have an official Charity for 2012 which will directly improve sport and fitness of the kids within the county. More details to follow.

Friendly, challenging and scenic will be a few of the key aspects to the event!

We have entries coming in fast already, the race capacity will be increased this year to 1000 total entries ( open and Charity ).  There is an currently an Early Bird entry fee.

We will keep you posted as the course details progress and some of the many other exciting prospects of the 2012 Sussex Marathon!

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26 May 11

2012 Event Live Details

The 2012 Sussex Marathon is now live.

The event offers an early bird special entry price, enter quick.

There will be a new course for 2012, based from a new location.  The event will be based in the same rural lanes of Sussex, looking to run within some stunning rural villages.  The event will be a challenging course but the stunning scenic course should take your mind of the hills!

We will also be releasing details of the official Charities for 2012 very soon.

As in the 2011 event you will be able to defer your entry in you get accepted into the 2012 London Marathon.

04 Apr 11

2011 Sussex Marathon results

Thanks for all running today, well done.

Photos are available from today, many thanks to Sussex Sport Photography , click on link to go to photos.

Click Here for Race Photos

Race report tomorrow, The provisional results can be found on the results pages.

31 Mar 11

Race Weekend!!

HI All,

3 days to race day!

We look forward to seeing you. Please note.

If possible come to Saturday Pre-registration 4pm-6pm

Sunday morning registration opens at 6:30am

Race Start at 8:30am

Car Parking on site is around 130 cars, if rain stops us using the sports field for additional parking, please use the 2 public car parks in Battle or surrounding area. Please allow yourself plenty of time so you are relaxed for the race Start.

See You at the weekend.

28 Mar 11

Athlete Profile, Sponsors & Updated Race News

Into the final week, we hope you are excited and not too nervous!

A few bits of interesting info for you related to some of your fellow competitors on Sunday, our supportive sponsors and additional info for this race weekend.  The competitor Info has been updated to include additional info about car parking, massage, retailers, course toilets so please have a read, including the Race HQ map.

Updated Competitor Info

Race HQ Map

Please remember we have a pre-registration time on Saturday between 4pm and 6pm.  We encourage you to come and collect your registration pack, race number & timing chip etc then to save you time and energy on race day!

Budgens, based in Battle, have sponsored the fueling stations, providing you with water ( sports cap bottles to carry), coke, bananas, mars bars, jelly babies.

http://www.eastbournemitsubishi.co.uk/index.php

28 Mar 11

FINAL WEEK

FINAL  WEEK !!! – Monday 28^th   March - Sunday  April 3^rd

 

That’s it, training all done, and the enjoyable part is only 6 days away. Just couple of runs this week and you guys are ready.

 

Rest and recovery is very important so relax and enjoy.

 

I must say its been a real pleasure over these last 16 weeks, had loads of runners following the plan and the complimentary emails have been most welcome.

 

I am flying back to the UK on Thursday and hope to see you all on Sunday.

 

Take Care

 

Lee

 

SPEED:  The normal gradual warm ups are still important, 15-20 min easy w/up with your strides, heel flicks, leg raises. Don’t introduce anything different

 

WEEK 1 === 6  x 400 mtrs  (400mtrs or 2mins rec, ). Please don’t push to hard

 

10 min c/down or easy jog back home.

 

 

TEMPO: Crucial w/up as above with your strides, heel flicks, leg raises

 

 

WEEK 1 =====  3 miles at TEMPO, Again careful as you go, hold back on the pace.

 

Easy 10 min cool down for both weeks

 

 

Race Day

 

Have your plan A in your mind, and also have plan B in case plan goes wrong. Expect the unexpected

 

Go and enjoy the day

 

If you have last minute questions or confidence issue Paul and I are here to help,

 

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

 

22 Mar 11

Event Updates

10 days until Race day!!

Lets hope the weather over the past few days holds for the race weekend!

We will be updating some final event details next week so keeping checking back, and your emails.

Full details next week will be in more detail but will include:

Extra water stations will be in place on the course, including on the first10k section, as the weather seems to be warming up!

Toilets on the course in case you require!

Race HQ layout.

Retailers

The event still requires marshals, even if you can commit to the morning 7:30am – 10 am that would be great for the first part of the event.

If you could spare a few hours please do let us know, either call Greg or Tom on 01424 810096 or email info@sussexmarathon.co.uk

Marshals will receive a goody bag to keep you fed!

We hope you are taking it very easy and storing up your energy stores for the big day.

21 Mar 11

Course Profile

Quite a few competitors have asked for the course profile.

905ft of climbing, the toughest climb is in the Penshurst Lane which is 1.3 miles long.

Road Closure info - The initial 10km part of the event is on closed roads

Penshurst Road and herring Road down to Ashburnham closed all race.

So over 75% of the race is on closed roads, only a 1.5 mile section on north trade road is not closed where you must stay single file.

Course Profile

21 Mar 11

Final 2 weeks and counting

LAST TWO WEEKS - TRAINING BLOCK 15 – Monday 21^th  March - Sunday 27 ^th March 2011

 

Okay, Here we go for the final couple of weeks

 

PLEASE KEEP TO THE  SCHEDULE , NOTHING NEW, DIFFERENT  

 

Rest and recovery is what counts now during these couple of weeks. Its also were things can go all wrong, feeling you have not done enough and wanting to push on, PLEASE DONT

 

Distance are shorter but please don’t use that as an opportunity to run quicker’ stick with the plan

 

SPEED:  The gradual warm ups are very important , so the normal 15-20 min easy w/up with your strides, heel flicks, leg raises

 

WEEK 1 === 5  x 1000mtrs  (400mtrs or 2mins rec, ). Don’t worry about hr, run them quicker than tempo. Please be careful with the pace you might feel great but push too hard and injuries will follow

 

10 min c/down or easy jog back home.

 

 

TEMPO: Crucial w/up as above with your strides, heel flicks, leg raises

 

 

WEEK 1 =====  2 miles very easy, 3 miles at TEMPO, 1 mile eas.  Again careful as you go, hold the pace.

 

Easy 10 min cool down for both weeks

 

 

LONG RUN.

 

Important w/up above

 

WEEK 1 ===== 10 miles at Marathon pace , Should be a doodle, no more that the 10 miles please.

 

After this run  c/down with the fast pick-up sprints and light range of movement drills, these will loosen your legs. Please take this easy, as your legs will be heavy and tight.

 

“AGAIN PLEASE,  PLEASE,  THIS WEEK AIR ON THE SIDE OF CAUTION ”

 

As usual Paul and I are here to help,  feeling lost or lacking confidence please don’t hesitate to email Paul or myself, . Next update will be Monday 28th^th March 2011           

 

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

18 Mar 11

Competitor Achievements

As you know sport brings people from all walks of life and backgrounds come together,  sometimes it is bigger than just running personal best times.

We thought it would be good to give you some insight into some of the individuals running the Sussex Marathon.

If you have a personal story behind your journey, or are completing the event for a great cause please notify us.

This is today's competitor:

 
Rik
 
I’ve already done 3 marathons this year and hope to do 40 in total in 2011, but my first marathon of the 30/30 challenge will be on March 6th (The Steyning Stinger) and all being well my last on September 25th (New Forest).  Your event is planned as number 5.
 
Last year, I raised £4,000 for The Elizabeth Foundation (my chosen charity) and 2011 is an even more special year, as September marks The Elizabeth Foundation’s 30th Birthday, hence the 30/30/30 challenge.  

The link below is to my “just giving” page and it would be fantastic if you feature it on your website in any way, shape or form.
 
www.justgiving.com/30Marathons <http://www.justgiving.com/30Marathons>
 
Thanks again for allocating me race no 5 and see you soon
 
Regards
 
Rik

14 Mar 11

Competitor Information

Final Competitor Information is now live below and on the Event Details

Page.

There are 3 PDF documents to view

Competitor Information

Final Course Map

Fueling Stations / First Aid Map

Please ensure you read all the information thoroughly, if you have any problems opening the pdf document please email us.  

..

13 Mar 11

LAST THREE WEEKS

TRAINING BLOCK 14 – Monday 14^th  March - Sunday 20^th March 2011

 

Okay, we are on the final count down and these final few weeks are the most important. 

 

Remember to take confidence that all the hard work’s been done, if you have followed the 16 week plan, trained efficiently and intelligently this gradual three week taper will prepare you come race day. 

 

The taper includes a reduction in the amount of work, but during this time its important to maintain normal intensity, speed and or HR.  That way you wont lose any fitness level but feel rested and prepared.

 

Rest and recovery is also very important.

 

 

SPEED:  The gradual warm ups are very important during these coming weeks, so the normal 15-20 min easy w/up with your strides, heel flicks, leg raises

 

WEEK 1 === 8 x 800 mtrs  (1:30mins rec). Don’t worry about hr, run them quicker than tempo. Please be careful with the pace, you might feel great but push too hard and injuries are possible

 

10 min c/down or easy jog back home.

 

 

TEMPO: Crucial w/up as above with your strides, heel flicks, leg raises

 

WEEK 1 =====  5 miles at Tempo, quicker that marathon pace, around Half marathon pace or HR, not to fast please.

 

Easy 10 min cool down 

 

LONG RUN.

 

Important w/up above

 

WEEK 1 ===== 13  miles at Marathon Pace, a key set. No faster than your predicated 26 miles pace even if you feel great

 

After this run  c/down with the fast pick-up sprints and light range of movement drills, these will loosen your legs. Please take this easy, as your legs will be heavy and tight.

 

“ALWAYS AIR ON THE SIDE OF CAUTION ”

 

We are still here even at this late stage. So if your feeling lost or lacking confidence please don’t hesitate to email Paul or myself, .

 

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

12 Mar 11

Race Info

We are pleased to announce the race info this weekend.

This will include all details about the final course route, start time, registration info, etc.

The competitor information will be emailed out to athletes this weekend and online from Monday morning.

If you are doing your last long run this weekend, good luck, and the with 21 days to until race day, please make sure you start your taper so you and fresh and ready for the challenge!

07 Mar 11

FOUR WEEKS TO GO !!!!!!

TRAINING BLOCK 13 – Monday 7^{th Mar} – Sunday 13^th March 2011

This is it the final tough week and then the lead up to the race, thereafter a gradual taper up to race day.   The tough run is the 20 miler, the speed work and marathon pace runs you have all done. From hereon in be very careful, don’t add anything new, change or add more session and importantly

 

SPEED:  The gradual warm ups are very important these coming weeks, so the normal 15-20 min easy w/up with your strides, heel flicks, leg raises

 

WEEK 1 === 10 x 400mtrs  (400mtrs or 2mins rec). Don’t worry about hr, run them quicker than tempo. Please be careful with the pace, you might feel great but push too hard and injuries are possible

 

10 min c/down or easy jog back home.

 

 

TEMPO: Crucial w/up as above with your strides, heel flicks, leg raises

 

 

WEEK 1 =====  8 miles at Marathon Pace , hold the pace you plan to run on race day, nothing more please.

 

Easy 10 min cool down for both weeks

 

 

LONG RUN.

 

Important w/up above

 

WEEK 1 ===== 20  miles at Marathon pace plus 30 sec per mile, much slower than your marathon pace pleas, don’t test yourself on this set, do that on the tempo run.

 

After this run  c/down with the fast pick-up sprints and light range of movement drills, these will loosen your legs. Please take this easy, as your legs will be heavy and tight.

 

“AGAIN PLEASE,  PLEASE,  AIR ON THE SIDE OF CAUTION FOR ALL RUNS”

 

Paul and I are here to help,  if at this late stage you feel lost or lacking confidence please don’t hesitate to email Paul or myself, . Next update will be Monday 14th^th March 2011           

 

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

 

 

28 Feb 11

5 WEEKS TO GO !!!!

TRAINING BLOCK 12 – Monday 28^th Feb – Sunday 6^th March2011

 Sorry, got the dates wrong last week . Only five weeks to go so please stay in jury free, I am travelling out of the UK so will update further next week.

 

SPEED:  Normal 15-20 min easy w/up with your strides, heel flicks, leg raises

 

WEEK 1 === 3 x 1600 mtrs  ( 400mtrs or 2mins rec ). Don’t worry about hr but run them quicker than tempo.

 

10 min c/down or easy jog back home.

 

 

TEMPO: Normal 15 – 20 min good easy w/up with your strides, heel flicks, leg raises

 

 

WEEK 1 =====  10 miles at Marathon Pace , tough set this,

 

Easy 10 min cool down for both weeks

 

 

LONG RUN.

 

Important normal 15 min w/up

 

WEEK 1 ===== 15  miles at Marathon pace plus 30 sec per mile

 

After runs c/down should be 10 min to include some fast pick-up sprints and light range of movement drills to loosen your legs. Take this easy, as your legs will be heavy and tight.

 

Remember we are here to help so if you feel lost or just need a little advice don’t hesitate to email Paul or myself, loads of you do. Next update will be Sunday 6^th March 2011           

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

16 Feb 11

Final 15 Entries

Into your final 7 weeks before the Marathon.

We hope your training is going well.

There are only 15 entries left so if you are planning to enter or know of anyone wanting to race please secure your entry quick.

The official 2nd Marathon Training Day is Feb 27th.  The first day was great, we trained on the final course in the morning, had a buffet lunch, and had workshops in the afternoon on nutrition, Heart Rate, conditioning and stretching.  If you would like to come along on the 27th Please click here to book your place

As you know the final course has been signed off, with a few details to confirm this week, we will then release the course and competitor info.

In the meantime if you have any queries please do contact us on info@sussexmarathon.co.uk

Happy Training, be careful in these final 6 weeks, the temptation can be to do too much!

14 Feb 11

TRAINING- only 7 Weeks to go

TRAINING – 7 weeks– Monday 14^th Feb 2011 – Sunday 27^th Feb 2011

 

Getting closer to the race now and we've SOLD OUT, which is fantastic.  After these two training blocks only 5 weeks to go and that’s only 35 days, sounds a lot but its only 5 longs runs, 5 speed runs and 5 tempo runs.  Its important from hereon in to try and complete the sessions with best effort whilst staying really focused.  You will need lots of rest and recovery between each set. My week is the speed work Tues, Tempo Thurs and long run Sat/Sunday.

 

After the long run take a recovery drink, my favorite is milk, banana, date, splash of honey, hemp protein, flax seed, Chlorella, all mixed in a blender, works wonders for me, or alternatively SIS or any other manufactures recovery drink will do.

 

Remember please make sure you take one or two days recovery after the long run.  If you fancy more training then bike, swim or gym (leave the weights) but don’t allow to allow these to effect the running sets 

 

Do keep working on the hydration, nutrition. It will be become more important over the next coming weeks. Any niggles, shoe problems, blisters etc get sorted now. A good tip is put Vaseline on your feet before you put on you socks, keeps the foot soft and stops all the blisters, I’ve used it for years.  A weekly massage will also help and does wonders for relaxation.

 

Start to plan each session the day before, just as if its race day, eat well (not to much), a quote to remember “Eat for tomorrow”, prepare your kit the night before.  On the run morning, have your breakfast at least 2hrs before (as per race day) and stay hydrated with an electrolyte drink (Nunn tablets is what I use).

 

Last but not least make your recovery drink (see above) before you go out the door, put it in the fridge ready.

 

We are going to be building the marathon pace runs from hereon in, so if you have not already done so chose you pace or HR wisely.

 

As the sets get tougher, its more than important especially when you are tired to think about driving your arms back, keeping your chin behind your chest, counting your strides for 15 secs every 5 mins.

 

SPEED:  Normal 15-20 min easy w/up with your strides, heel flicks, leg raises

 

7 WEEKS TO GO ===  (14^th Feb- 20^th Feb) - === 3 set of (2 x 1200 with 2 min rest between each 1200) have a 4 min rest between each set. That’s 7200 mtrs of fast running.  Again don’t worry about hr just make sure they are quicker than tempo, between 5k – 10k pace. A KEY SET

 

6 WEEKS TO GO === (21 Feb –27 Feb) === 1000 mtrs  (400 mtrs rec), 2000 mtrs  (400mtr rec), 1000mtrs (400mtrs rec), 1000mtrs (400mtrs rec) That’s 5k of fast running, please pace yourself correctly. A KEY SET.

 

10 min c/down or easy jog back home.

 

Nb. Be careful, as distance moves on the quality or speed has a tendency to highlight injuries, so please air on the side of caution always warm up well and be cautious on the first rep.

 

TEMPO: Normal 15 – 20 min good easy w/up with your strides, heel flicks, leg raises

 

These are 10 miles and Marathon pace and 5 miles at Marathon.

 

7 WEEKS TO GO===== 10 miles at your predicated marathon race pace or HR. This will feel easy but hold back as the coming weeks will progress.

 

 

6 WEEKS TO GO ===== 1 mile easy then straight into 5 miles at marathon pace.

 

Easy 10 min cool down for both weeks

 

 

LONG RUN.

 

Important it is to keep Hr and or pace under control.

 

Important always w/up for min 15 min

 

7 WEEKS TO GO  ===== 15 miles at Marathon pace plus 20 sec per (or 10 hr beats lower), you may well feel tired after the Tempo 10 miles run.  

 

6 WEEKS TO GO  ===== 20 miles at marathon pace plus 30 sec per mile

 

10 min to include some fast pick-up sprints and light range of movement drills to loosen your legs. Take this easy, as your legs will be heavy and tight.

 

The last of our training days is on 27^th Feb and I would strongly recommend you come along. You get to run on the new course, Chat about nutrition, hydration, Hr, pacing etc and spend the day with like mined people. A Must.

 

Remember, sign up on Face book,

 

Paul and I are here to help so keep the questions coming and we are always on the end of an email.  Next update will be Sunday 27^th FEB 2011           

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

 

 

06 Feb 11

Final 30 Entries & Final Course Approved

The Marathon is almost full up, we around 30 entries left, don't wait too long if you plan to run.

Breaking News!  Final Course Approved & Signed off.

The Final course map and details will be released next week.  We have agreed great road closures on key parts of the race and also kept some great scenic views in the Sussex Lanes. The route keeps some of the challenging hills in the lanes but overall is a quicker course than the provisional course.

Full competitor details, including race registration, parking, facilities etc will be released very soon.

Please remember all race numbers and timing chips etc will be collected on the day, we are also aiming to have an extra Registration on the Saturday afternoon.  All these details will be confirmed very soon.

The final training day is on Feb 27th, and will include a training session on the finalised route. Entries to the training day can be made through the Training Page.

Happy Training, stay safe don't take risks, we want to see you on the start line!

.

29 Jan 11

TRAINING 9 Weeks to go

TRAINING – 9 weeks to – Monday 31st Jan 2011 – Sunday 13^th Feb 2011

 

This weekend is the first of the Sussex Marathon training days, Paul is pleased with the number of runners and has an interesting day in store for you all. 

My run training has been going well, good weather here , which makes a difference and I plan to finish the week off with 13 miles at marathon pace tomorrow. That then caps seven weeks of decent training. I have had a niggle with my heal since Friday, although it’s  better not too sure how it will hold up, but we will see.

 

 Its only 9 weeks to go, so we all need to stay really focused, if you’ve been missing a few sessions please don’t try and increase beyond the three sessions a week.  If you fancy more training use the bike, swim or gym, but remember not to allow these to effect the running.  

 

Lots of emails still coming which is good, a few worried runners “have I done enough training” but please don’t panic, be positive and realistic about your goal time. If you’ve done the 18 – 20 mile long runs along with the other sessions all will be fine.

 

Although all the sessions are important the key session for me is the long run, so prepare yourself well for these. Keep working on hydration, nutrition and looking at any niggles, shoe problems, blisters etc. I have said this before but start to plan as if its race day, eat well (not too much) the day before, a good quote to keep in mind “Eat for tomorrow”, prepare your kit the night before.  Run morning, have your breakfast as per race day and off you go.  If you know the water stops for the race, then drop bottles out before hand.

 

Last but not least make your recovery drink before you go out the door, put it in the fridge ready.

 

The two long runs are back to 18 and 20 miles; please remember is time on your feet that counts.  Walk and run, if needed

 

Always think about driving your arms back, keeping your chin behind your chest, counting your strides for 15 secs every 5 mins (times it by two and should be up a round 90). Etc etc

 

SPEED:  Normal 15-20 min easy w/up with your strides, heel flicks, leg raises

 

WEEK 1 (31^st Jan - 6 Feb) - === 2 sets of (6 x 400 with 1:30 rest between each 400) have a 2:30 rest between each set, 4800 mtrs of fast running.  Again don’t worry about hr but run them quicker than tempo, between 5k – 10k pace

 

WEEK 2 (7 feb –13 feb) === 1600 mtrs  (1:30 rec), 3200 mtrs  (3min rec) then 2 x 800mtrs. That’s 6400mtrs of fast running, please pace yourself correctly. Needs to be quicker than tempo, A KEY SET.  No worries with hr but run slower that week.

 

10 min c/down or easy jog back home.

 

Nb. Be careful, the quality moves up over the coming weeks, injuries will start on speed runs, so air on the side of caution please.   Keep these around your 5k – 10k times

 

TEMPO: Normal 15 – 20 min good easy w/up with your strides, heel flicks, leg raises

 

Both these are 6-mile or 10k runs in total as:

 

WEEK 1 (31^st Jan-6^th Feb)===== 2 miles or 3200 mtrs easy, then 3 miles or 4800mtrs fast tempo (but slower than you speed work) and a 1 mile very easy jog home. .

 

 

WEEK 2 (7^th Feb-13 Feb) ===== 1 mile or 1600 mtrs easy, 4 miles or 6400 mtrs at tempo (bit slower than last week) and 1 mile easy jog.

 

Easy 10 min cool down for both weeks

 

 

LONG RUN.

 

Important it is to keep Hr and or pace under control.

 

Important always w/up for min 15 min

 

WEEK 1 ===== 18 miles at Marathon pace plus 30 sec per mile (most important run of the week)

 

WEEK2 ===== 20 miles at marathon pace plus 30 sec per mile

 

10 min c/d to include some fast pick-up sprints and light range of movement drills to loosen your legs. Take this easy, as your legs will be heavy and tight.

 

Remember, sign up on Face book.  If you need advice we are here to help and always on the end of an email.  Next update will be Sunday 13^th FEB 2011           

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

 

 

28 Jan 11

Last 60 Entries & Sunday Coaching Day

We look forward to meeting those coming along to the coaching day on Sunday.

All participants for the coaching day should have received an email about the day, what to bring and the Health Q&A.  If you have not received this and you signed up for Sundays Coaching day please email info@sussexmarathon.co.uk or paul@tlsportsevents.co.uk

The Marathon is filling up quickly, currently we have 60 places left and going every day.  We have a limit of 500 so please don't miss out.

Happy Training!

17 Jan 11

TRAINING BLOCK 10 -11

TRAINING BLOCK 10 and 11 – Monday 17^th Jan 2011 – Sunday 30^th Jan 2011

 

Writing this from our home just outside of La Santa, Lanzarote. Sue and Becci (my wife and daughter in law) are on a seven-day run training camp at La Santa. These camps are well worth fitting into the yearly plan, they give you focused coaching and along with top coaches from around the world you come away fitter and far more knowledgeable than before you went. We have plans to run our own camp but in the meantime don’t forget we have the first of our Sussex Marathon training days in two weeks time on 30^th Jan 2011. Its for the beginners through to seasoned runners and an important part of the day will be running the first half of the course, thereafter nutrition chats and HR advice.  I am answering lots of emails quires which I am very happy to continue with, but we do have a Face book page with only 80 people signed up, would be great if we all could sign up and get a few Q&A going for all to see.

 

After this two-week block we will all only have 10 weeks to go till Race Day.  These two weeks include a 20-mile fast and the following week an important 13-mile, which should be only slightly slower than your predicted marathon pace. Because of the terrain I feel it might be difficult to run this on pace and I would strongly suggest using Hr. Don’t worry if you haven’t got your HR sorted yet use these coming runs to find an appropriate range.

 

You should all by now be brimming with confidence from the 13/15/17/20/18 mile long runs, all invaluable come race day and all in the bank, so again give yourself a big pat on the shoulder.  Hopefully hydration and nutrition is falling into place and the niggles, shoe problems, blisters are sorted.  When you go out on these long runs start to plan as if its race day, eat well the day before, prepare your kit the night before and set yourself a time about an 1hr 30 mins before you run to get up and prepare. Run morning finish a bottle of energy drink an hour before the run and organize your gels etc. Before you leave make your recovery drink and put it in the fridge (have that straight away after you’ve walked in the door), then take a shower relaxed and have a quality meal.

 

Maintain your training paces for these coming two weeks, we still have time to adjust so don’t worry. Try and keep the speed work quicker than the tempo, the tempo quicker than the long run, try not to make them all the same. I always say this but remember YOU set the paces or HR so if you feel they are to high especially on the long run then adjust them a little. Most important is the long run so try this week and maintain the HR within a 10 beat range, what you don’t want at this stage is it drifting up to much towards the end.

 

The long run is up again to 20 miles; remember time on your feet.  Don’t be afraid to walk and run, I am still using that, but come the 13 miler you have the opportunity to test near your marathon pace and run all the way. 

 

Always think about driving your arms back, keeping your chin behind your chest, counting your strides for 15 secs every 5 mins (x it by 2 should be up a round 90). Etc etc

 

SPEED:  Normal 15-20 min easy w/up with your strides, heel flicks, leg raises

 

WEEK 1 === 2 x 1200 mtrs plus 4 x 800  (recovery between each set should 2mins). Don’t worry about hr but run them quicker than tempo.

 

WEEK 2  === 6 x 800 (recovery between each set should 90 secs). Don’t worry about hr but run them little quicker than last week

 

10 min c/down or easy jog back home.

 

Nb. Be careful as the quality moves up over the coming weeks, as injuries will start on these speed runs if you are running them too quick. Keep these around your 5k – 10k times

 

TEMPO: Normal 15 – 20 min good easy w/up with your strides, heel flicks, leg raises

 

This is a 5-mile run in total as:

 

WEEK 1 ===== 5 miles (or 20 – 40 mins) at your predicted tempo pace (bit slower than last week). So if you ran 8:40 min last week per mile then this week should be 8:50 per mile or your hr range might be 150-160, so run this up at the lower end of 150.

 

This is an 8-mile run in total, tough set this, but we have reduced the long run

 

WEEK 2 =====  1 mile easy,  6 miles at tempo ( bit slower than last week) and 1 mile easy

 

Easy 10 min cool down for both weeks

 

 

LONG RUN.

 

Again for week one can’t stress how important it is to keep Hr and or pace low; Please don’t worry about marathon times on the 20-mile run, but save your self for next week 13 miles.

 

Important normal 15 min w/up

 

WEEK 1 ===== 20 miles at Marathon pace plus 45 sec per mile (most important run of the week)

 

WEEK2 ===== 13 miles at marathon pace plus 15 sec per mile (try and run this all the way, nail the HR within a range and you should finish feeling like you’ve worked hard but not exhausted)

 

On these runs c/down should be 10 min to include some fast pick-up sprints and light range of movement drills to loosen your legs. Take this easy, as your legs will be heavy and tight.

 

There is so much I could write/list so please remember we are here to help so if you feel lost or just need a little advice don’t hesitate to email Paul or myself, lots of you do. Next update will be Sunday 30^th Jan 2011           

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

 

 

10 Jan 11

12 weeks to go - TRAINING BLOCK 9

TRAINING BLOCK 9   Monday 10^th Jan 2011 to  Sunday 16^th Jan 2011

 

12 weeks to go till Race Day.  Firstly the training day is filling up fast and we only have limited spaces. So if you fancy a day of running on the course, Hr guidance, nutrition etc then sign up and come along on 30^th Jan 2011 and or 27th Feb 2011. For full info go to the training part of our www.sussexmarathon.co.uk site.

 

Hopefully you would have got massive confidence from running 20 miles and that will be invaluable come race day. That’s the tough one in the bank, so give yourself a pat on the shoulder you certainly deserve it. I personally found running the 20 miles really tough, you learn a lot about yourself when out for hrs and unless conditioned and used to long runs it certainly takes its toll, it did on me and certainly took a few days to recover. Hopefully when the next 20 miler comes around you should be more aware of your hydration and nutrition requirements and starting to make plans on how to implement them come race day. Also if it threw up any niggles, shoe problems, blisters etc start to get these sorted now. 

 

 

I mentioned this last week but trying to hard to maintain ambitious training paces each session means as we get nearer the race something will suffer. If you run speed and or tempo sessions too quickly it will without doubt have a negative effect come the long run; any pace over your predicated marathon time is speed and tempo work so please keep these in check. Remember you set the paces or HR so if you feel they are high there is no shame in adjusting them a little, That way you finish each individual set confident and feeling good. ,

 

The long run has come down a little to 18 miles, again this is time on your feet only , so don’t be afraid to walk and run. Come few weeks time you will have the opportunity to test your marathon pace runs., but not yet.  Still remember to think about driving your arms back, keeping your chin behind your chest, counting your strides for 15 secs every 5 mins (x it by 2 should be up a round 90).

 

SPEED:  Normal 15-20 min easy w/up with your strides, heel flicks, leg raises

 

3 x 1600 mtrs or between 8-10 mins run (recovery between each set should 1mins). Don’t worry about hr but run them quicker than tempo.

 

10 min c/down or easy jog back home.

 

Nb. p around you’re 10k times

 

 

TEMPO: Normal 15 – 20 min good easy w/up with your strides, heel flicks, leg raises

 

Again a 6-mile run in total as:

 

2 miles easy and build into the last 500 mtrs

 

3 miles (or 25 mins) at a predicted fast tempo pace (these are getting quicker each week). So if you ran 8:40 min last week per mile then this week should be 8:30 per mile or your hr range might be 150-160, so run this up at 160.

 

1 mile easy

 

Easy 10 min cool down

 

 

 

 

 

LONG RUN.

 

Can’t stress how important it is to keep Hr and or pace low; please don’t worry about marathon times or pace. Once again take it easy, relax, enjoy.

 

Normal 15 min w/up

 

18 miles at Marathon pace plus 45 sec per mile (most important run of the week)

 

Example:  if your predicted time is 4 hrs 30 min, that’s a 10min 18 sec mile average pace, so add 45 sec which gives you an 11 min mile pace. If you need help with your predicted times please do email us.

 

Cool down around 10 min, include fast pick-up sprints and light range of movement drills to loosen your legs. Take this easy, as your legs will be heavy and tight.

 

Remember if you feel lost or just need a little advice don’t hesitate to email Paul or myself. Next update will be Sunday 16^th Jan 2011           

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

 

 

07 Jan 11

Final 150 Entries

The Sussex Marathon is now over 2/3 full.  With just 150 entries left and these are being filled daily please don't wait too long if you plan to run the marathon.

Our First Training day is on Sunday 30th Jan.  We still have a few places left but again, please do confirm quickly.  You can view details of the Training days and book online via the Training Page.

These training days are open to all runners,  ideal for any runner with a spring marathon in mind.

We hope you have started the New Year with a good weeks training.

02 Jan 11

Training Block 8

TRAINING BLOCK 8   Monday 3^rd Jan 2011  through Sunday 9^th Jan 2011

 Now online on the Training Plan page to view or download

Happy New Year!

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27 Dec 10

TRAINING BLOCK 7 - 27th Dec - 2nd Jan 2011

TRAINING BLOCK 7 – Monday 27^th Dec – Sunday 2^nd Jan 2011

 

Hope you all had a great Xmas. Sure its been a difficult week what with the weather and celebrations etc.  Try to keep to the three session over this period, if you cant fit them all in, keep in mind the first to go should be the speed work and most important is the long run.

 

SPEED:  Normal 15-20 min easy w/up with your strides, heel flick, leg raises

 

1 x 1200 ( 6mins )  1 x 1000mtrs (5 mins),  1 x 800 (4 mins),  1 x 600 ( 3mins), 1x400 (2 mins), 1 x 200 ( 1 min ) all with around 1 min recovery.

 

10 min c/down or jog back home.

 

Nb. These need to be faster than tempo and all around your 5K time

 

 

TEMPO: Normal 15 min easy w/up with your strides, heel flick, leg raises

 

This is again a  7mile run in total as:

 

1 Mile easy

 

5 miles ( or 40 m ins ) at your predicted long tempo pace ( little quicker than last week). So if you ran 9 min mile then this week should be 8:50 per mile.

 

1 mile easy

 

Easy 10 min cool down

 

 

LONG RUN.

 

The most important session, these endurance runs really tax the system and keeping the Hr low will help reduce the stress on your body. Take it easy, enjoy,

Normal 15 min w/up

 

17 miles at Marathon pace PLUS 45 secs ( most important run of the week)

 

Example:  if your predicted time is 4 hrs 30 min, that’s a 10min 18 sec mile average pace, so add your 45 sec which gives you an 11 min mile pace for your long run. If you need help with your predicted times please do email us.

 

Before you get home, the c/down should be 10 min to include some pick-up sprints and light range of movement drills to loosen your legs. Take this easy, as your legs will be heavy and tight.

 

Have a have a great New Year.  Remember if you feel lost or just need a little advice don’t hesitate to email Paul or myself. Next update will be Sunday 3^rd Jan 2011           

Lee  :  Leeholdaway@aol.com

Paul : Sussexteamsports@aol.com

 

HAPPY NEW YEAR TO YOU ALL

19 Dec 10

Training Block 6

12 Dec 10

Training Block 5 Online

02 Dec 10

Correct Link for Training Days

We apologies to those who have tried to book their place for the training days.

A new link has now been created.

Please Click Here

01 Dec 10

Marathon Training Days Released

January 30th & February 27th 2011

Please open the PDF below for full details. 

PDF Download HERE

Bookings for the training days can be made HERE

For any queries please email info@sussexmarathon.co.uk

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26 Nov 10

Entry List & Training Block 4 Online

Current Entry List can now be found on Entry Page

Training Block 4 is now online in Training Plan page

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26 Nov 10

Course Map & News.

We are pleased to release the provisional course map for the Sussex Marathon.

Please Visit The Events Details Page - after reading below.

The Marathon is currently planned for a 9am Start.

 

Matters such as road closures and official measurements are currently in hand with the relevant authorities.

 

There is always a chance the course could be subject to some small alterations, we would let you know immediately of any changes.

 

All Race Numbers, Timing Chips, T-shirts etc will be collected on the day.

All information such as Registration opening times,  drink/fuel Stations, Team Change Points,  and further race information will be released once confirmed over the coming weeks.

 

For Your information:

 

Training Plan

 

The 4^th Training Block will be online this weekend. Please visit training plan ‘ page, where you can also find the previous 3 training blocks.

 

Marathon Training Events 2011

 

We have confirmed two Marathon Training Days. The dates are:

 

January 30^th 2011

February 27^th 2011

 

The training days will include coached sessions using the Sussex Marathon course, presentations on Heart Rate for Training & Racing, Nutrition, Stretching for running, and Core & Conditioning for Injury prevention.

 

Full details of the Training Days will be released on Monday 29^th November.  Bookings will also be possible to make as from Monday. Limited places apply.

 

 

Change to 10k Event

 

Due to difficulties in the course there will not be a separate 10k race at the Sussex Marathon.  However, those of you who would like to run something shorter we are keeping names and putting teams together for the Team Relay Challenge. 

 

 

Limit of 500 runners applies in this first year, the race is approaching the final 200 places, please enter quick many entries are coming in daily.

19 Nov 10

Entry Limit & News

For the first Sussex Marathon we want ensure we offer the highest standard of race to the athletes we are setting a limit of 500 open entries and 100 charity places for the 2011 event.

With over half of these gone already please don't wait too long to enter.

Coming Soon -

The provisional course is set, and although there are many processes to go through with our local authorities we hope to release a course during the first week of Dec.

Training Days -

We have some great training days being planned for starting January. The dates and information will be released very soon. Please keep checking back.

We hope your training is going well.

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09 Nov 10

Updated Training Plan

Sorry for the delay, this should have been online yesterday.

Please go to Training Plan for the next 3 weeks training plan.

Entries coming in fast now which is great.

18 Oct 10

Training Plan Update

The 2nd block of our training plan and guidance has been posted in Training Days.

If this is proofing useful to you but you are unsure of anything please do drop us a line so we can hep make the plan more specific to you.

Lee = lettoch@aol.com
Paul = sussexteamsports@aol.com

Dont forget to have a look at the provisional course pictures! in Event Details page

17 Oct 10

Course Pictures!!

The official course details will be released soon but to wet your appetite and see some of the stunning parts of Sussex you will run through please click the image below. ( also found on Event Details Page)

05 Oct 10

Training & Poppy Half

Things after moving ahead and we are in hand to release the proposed course soon after our Poppy Half Marathon www.poppyhalf.co.uk on 14th November 2010.

The half would be a good race to establish a key time and from that be able to determine run paces for your weekly sessions.

There is around 28 weeks to go before the race so follow our plan at the training page.

If you have any questions or need advice please email leeholdaway@aol.com or Paul Holdaway at info@sussexmarathon.com

06 Sep 10

Provisional Course + Training

The Provisional course for the Sussex Marathon is progressing well. Taking in the Historic Battle Abbey and Ashburnham Place then heading out to the stunning sussex villages in the country lanes. This is looking like being a challenging course so best to put some hill work in your training!  

29 Jun 10

Sussex Marathon sponsors announced

Organisers of the inaugural Sussex Marathon have announced the first tranche of sponsors who will be supporting the event.

The list includes:

The Tri Store

Since opening in Eastbourne in 2003, the Tri Store has built up an excellent reputation for providing an expert service together with the customer service normally associated with exclusive shops. The Tri Store is committed improving on what it does and what it stocks by listening to customers and testing the products.

www.thetristore.com

Active Rother

Remember, being active doesn't have to be about pumping iron or running miles - there are lots of ways to be active which can be part of the things you do every day. If you want to make the most out of life then be active and feel the benefits - there are plenty of them!

www.activerother.org.uk

Drays

Drays are Bexhill’s leading independent Digital, LCD TV, Video and HiFi specialists.

www.drays.co.uk

Sis

SiS evokes the desire of performance excellence, focussing on the needs of athletes, where a fraction of a second can stand between success and failure and one performance can change the world, each of our products have a core function to energise, hydrate, recover and enhance Sports men & women.

www.scienceinsport.com

Triathlon Vision

Professional dispensing opticians for the multisport athlete.

www.triathlonvision.com

Gibbons Mannington

Chartered Accountants in Bexhill, Rye and Tenterden.

www.gibbonsmannington.co.uk

More sponsors are likely to be added in the coming weeks. If your company would like to be involved in the inaugural Sussex Marathon, please contact us today.

28 Jun 10

Sussex Marathon launched

Plans are now under way to bring the Sussex Marathon to the county in April next year.

The final route is still being planned and organisers are in the process of securing the support and approval of the appropriate authorities. However, it is anticipated that the course will cover many of the rural and urban areas of East Sussex focusing on Battle and Bexhill-on-Sea.

The event will be suitable for both first-time marathon runners and those looking to add to their marathon tally. In addition to the full marathon distance, there will also be a 10K race for those wishing to savour the marathon atmosphere whilst covering a shorter distance. There will also be a Team Relay Challenge with teams of four runners covering the full distance between them.

Further information is now available at www.sussexmarathon.co.uk