My #asics262 journey to Paris: Sub-3 Roger

Asics year they 26.2 2014 journey

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12/03/2014 at 21:27
Tough 1.5 mile reps tonight * 4. Warm up 3 miles. Warm down 2.7 miles. 3 min jog recoveries. We tried to do 5.50 min miles. Which was tough. Close though. Great run feel like I worked hard. Petronius still not 100 % right sacroiliac also need a little loosening up. I will try see Dr Vice tomorrow. And book a massage for next week. Last stretch. Getting excited.

http://connect.garmin.com/activity/459932844
13/03/2014 at 00:02

excellent session - good speed and with 13 miles plus good endurance too. Important to get sorted on the lower back etc - hardest training almost behind you now.

Edited: 13/03/2014 at 00:02
13/03/2014 at 11:49

Dr Vice? Really? LOL. 

Not much running here, life intervened. I have a HM on Sunday though, so it's just a bit of extra taper. Not too worried. 

13/03/2014 at 19:41

Petronius? is that the new name for a catfish?

13/03/2014 at 20:22

Hi Roger

I will not scold you about your pre and post meals (your post meal run actually hit really good recovery levels for carbs and protein but not sure if that "just happened" or was  planned! Planning your food in busy days is something to work on beyond Paris!

Will start to talk about taper soon, can't believe we are already coming to that stage!

13/03/2014 at 20:40
Haha yes really Dr Vice.
Good luck for the half cc2

Petronius?? Sounds like something I would write while drinking Peroni and watching oscar pistorius. Well picked up, yes I meant peroneus. My silly phone helps me out way too much sometimes.

Thanks Ruth I am working harder on having meals in between and having enough protein after the big runs. Generally going well sore throat today after a 9 mile run with middle 7 at Mp. Rest tomorrow.

http://connect.garmin.com/activity/460395067
13/03/2014 at 20:40

Hi Roger - good to see that your training is still going well with 'taper time' in sight now!

Am keen to hear what pace you plan to run your last long run (20 miles?) on the weekend and if your nutrition plan will change for the final 3 weeks.

 

14/03/2014 at 00:24

another good medium length run today, which most would be a hard run but was a relatively easy one for you after the day before! re Sunday - don't think you need to go too fast after having done so many long runs and so many tempo efforts like Thursday and speed endurance reps like Wednesday.

15/03/2014 at 18:01
Thanks for that Steve. Round man there is your answer, no pressure to push Sunday. I haven't had any instruction from Ruth, might drop her an email and let you know.

I have had a bit of a sore throat since Wednesday. Better today. Bit tired this week after quit a heavey week of training and busy work week. I needed a day off yesterday. Gentle run around the woods with my dog today. 5 miles at about 7.30 mm.

http://connect.garmin.com/activity/461422432
16/03/2014 at 17:55

It's cotton wool time for you now Roger! 

Stafford Half for me today. 3rd lady in 1.24.51. It is a PB but I have to admit I was hoping for a bit faster. The ferocious headwind from 6 - 12 miles put paid to that on the day. I'm sure I could have run a full minute or more faster on a calmer day. 2nd lady said she was over a minute down on what she was expecting as well. Still, it can't be that windy in London as it's built up and there will be loads of runners to hide behind.

16/03/2014 at 18:19

Well done on the PB Speedy, particularly in those conditions. Don't think you'll need to worry about similar conditions for London judging by today... Glorious weather down here. Ran 23 slow miles (meant to be 22 but hard to gauge these things once you factor in tourist weaving...) Including final 5 of VLM route. Good group outing and really enjoyed it.

Hope you had a good last long run, Roger.

16/03/2014 at 20:53

Well done on the PB Cc2

 

good effort on the 23 Rob, another good long session banked.

i managed a 20 today, last big run before the big day. Felt really good at 10 miles doing 7.15-7.30 so pickedup the pace and did the last 10 around marathon pace, this was a bit variable due to undulating terrain, I ran on footpaths and bridal ways through the the countryside via Weathampstead to St Albans. Pace coming back between 6.35-7.15 but mostly around 6.45. My garmin went on the blink so I popped back and picked up my old garmin, can't seem to download the run at the mo.  overall a good week. the last 13 wks have gone really well, PB's and no injuries, it has all gone to plan so far. Now I must get the taper right! I've gone wrong here before!

16/03/2014 at 21:06

Erm, didn't Steve tell you NOT to do anything fast today? 

16/03/2014 at 21:32

You seem to be going from strength to strength, Roger. So that's the last of your (long) long runs? Like CC2 says, cotton wool time. Great work on the PB CC2; looking like you're right on track - and you too Rob, easing things back from here on in?

Alas, I still haven't laced up the running shoes since I last checked in. That's me been out of action for over a month now; can't put into words how frustrating it feels, having built up nicely to the 20-milers and felt like everything was going so well. Have been doing a bit of swimming to keep the cardio/fitness up (though I'm definitely more of a land animal and struggle to motivate myself to get to the pool...), and have been getting physio treatment of the shin and calf. Signs of recovery this past week, so this next week is crunch time: if I can get back out running before the weekend, then I might just make it to the VLM start line!

How about you Steve, any update on your recovery? Still harbouring hopes of making it to the start line?

16/03/2014 at 22:14

yes that's not what I would call relaxed and easy Roger. You did not need to go that quick after what you have done the last week

well done on the half CC2 - worth more.

Sorry to hear Cookbox. Was given all clear on Friday to start running and did parkrun at half effort yesterday but achilles still not right and not fit enough to contemplate it so can't see anyway can do it. Did 87 miles on bike instead this morning in frustration.

17/03/2014 at 09:18
Sorry to hear you are still struggling cookbox, Steve, good news you are recovering, sadly it seemed to have been a bit slow and a bit late!

It honestly was quite a gentle run. The fast miles were down long hills as it was mostly downhill from 10 miles, I went gently up the up hills. Honestly it felt a very comfortable pace and what a beautiful day to be out running and enjoying the great Hertfordshire countryside!

Cotton wool time! That's funny, I was looking at this weeks schedule, still over 50 miles with a rest on Friday. A hard 10*800 tomorrow, I will see how I feel before the Serpie 3*3miles on Wednesday. Might do a gentler run. I saw my Chiropractor last week and he straightened me out, said I was very stiff in the thoracics, he also adjusted my fibula (Sarah). I am still slightly stiff in peroneus. I will get a massage this week but generally feeling good just a little tired after quite a big week of 'pre taper madness '

Happy running everyone
17/03/2014 at 09:43

Just finished posting on James thread that I will be putting taper nutrition pointers up this week! Will  post this on all threads.

Roger, please don't overcook it listen to Steve!

17/03/2014 at 13:50

Best of luck with your last few weeks of training Roger, sounds like you are in great shape. 

Out of interest, what are your new PBs now you've been through the bulk of your training?

18/03/2014 at 00:15

Roger

It's good that you can run that fast and feel that easy and hope it's the same in Paris! I'm sure it will be.

I'm sure what you did Sunday was fine and was no excessive than most were running this weekend but it came at the end of a hard week and you might have had more energy this week had you an easier Sunday run.

18/03/2014 at 09:51

I think you are right Steve, I will stick to the plan.

thanks Ruth, I look forward to your taper tips, I need to ensure I don't keep eating as much as the training load diminishes I think.

TimL sadly have not done any 5 or 10 km races. Half marathon pb is down from1.23.42 to 1.19.00.

i can tell you at 6.18 miles on my half the time was 37.23 previous 10k time 37.32 so I am sure I could smash that! I do have a 5 k race on the last Friday of the month, 1 week before the marathon that Steve thinks will be fine to race, see if I can knock a bit of time off 17.42.

 

EventPB201420132012201120102009200820072006

Mile5:17

300010:23.1

5K17:42

10K37:31

HM79:00

20M2:13:54

Mar3:01.36

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