ASICS Super Six: Matthew (Sub-5:00)

Follow the progress of Mustkeeptrying, our sub-5:00 hopeful

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seren nos    pirate
23/01/2011 at 17:25


busy day here..........

just to say it was great meeting one had warned him that i don't stop talking

we had a lovely run in the dark.......................and if he carries on as he is I'm sure he will have no problems following the schedule....................when I left him at about 9 miles he looked fresh and ready to carry on longer no problems

23/01/2011 at 22:50
Sorry everyone really busy day today stated at sisterinlaws weekend had a great time this morning with seren! We chatted away and I did not notice the mileage passing by. Didn't worry about times as gps did not like caerphilly but was more than comfortable fire the distance and easily kept going. Was planning to do video diary today but will find the time tomorrow. This week has been great cept the calves and I feel I learned loads (esp from female running yoda seren-mainly about not pushing too hard all the time like you are right to warn knight rider ..he tiptoes off to get the bike ready for tomorrow
24/01/2011 at 11:44

Well done MKT and Seren sounds like you had a great run.

Another week's training in the bag - 3, 5, 3 and 7 miles in total so really pleased with that although not so sure about next week's 12 miler

24/01/2011 at 12:30
Well done on yor training trigger - are you going from 7 miles, for the long run this week to 12 miles  for the long run next week? I'm only concerned as the training schedule i'm on only increases by a mile each week.
Edited: 24/01/2011 at 12:32
24/01/2011 at 12:36
and so we enter...WEEK SIX: approx 28M Mon Rest (i'm going for a bike ride this afternoon) Tue 1M jog, then 2 x 2000m at 10K pace (or 12:30) with 400m (or 3 mins) jog recovery, then 1M jog. (prob in the morning then 1 hour swim at night). Wed Rest Thu 8M easy (approx 96 mins) (prob in the morning) Fri Rest (circuit training in the morning for me) Sat 3M easy (approx 36 mins) easy  Sun 12M steady run/walk (approx 2:18)(off to Birmingham for the super six training day). and so now feels organised for the week...nothing can go wrong
Edited: 24/01/2011 at 12:38
24/01/2011 at 19:33

Hi MKT - am following the Hal Higdon novice plan (yes, I know I've done 3 already but it fits my lifestyle).  Week before last I ran 10 miles so normally it goes up a week or so and then every while drops back - this week was "only" 7 miles!  1/4 of a marathon - yeah!

Good luck with your week - look forward to reading your posts.

24/01/2011 at 23:52
Loving the sound of your training plan...maybe for next time for me...and loving the positive thinking- over 1/4 marathon distance done ... tired tonight...fell asleep putting kids to bed...doh...but...cycles 23.98 miles in 1 hour 40 mins 32 arcs avg speed 14.31mph using racing bike so mountain bike used last week has taken a rightful pasting!
Tomorrow morning speed session...stretches...yawns...and falls asleep dreaming of arc de triumph
25/01/2011 at 09:24

sorry Matt been  tied up -- no not literally and now on  big catch up.

you are doing superbly well.

how are  calf  muscles now?

Plans for this week?



25/01/2011 at 09:24

Ok tuesday speed session in the bag ....

 Was supposed to be following this 1m jog, then 2 x 2000m at 12:30 with 400m jog recovery, then 1m jog.

and here are the facts...

really comfortable warm up jog 11:42 not even close to being out of breath...

1 mile 9:06 + 2:20 for 1/4 mile = 11:26 for 2000 metres

1/4 mile recovery

1 mile 10:15 + 2:10 for 1/4 miles = 12: 25 for 2000 metres

then jogged it out for the last mile and 1/4 comfortably....and feeling really good and beginning to really grasp what speeds i am doing and how it feels to be doing a 9 min mile compared to a 10 and an 11. I feel like i've really turned a corner in regards to attitude towards the distances and are no longer eagerly wishing the end of each mile. I am especially pleased as this is on th eback of the cycling yesterday and i think the cross training is really bringing on my aerobic ability. I am going to go swimming tonight, for an hour, once the kids are asleep, to work on my technique.

seren nos    pirate
25/01/2011 at 15:31

good session Matt...........

next time try and get the last interval faster than the first.........

I have had a head cold since sunday night so am taking a few days off.........

have a good week

25/01/2011 at 18:15

hey all!!

wow-good running MKT!!!!

well on the plus side i did all 3 prescribed runs last week even though i wason holiday but have eaten and drunk waaaaaaaaayyyyyyyy too much but now back to the schedule and focus!!!

hope your all well!!

25/01/2011 at 20:31

Hi Matthew.

My name is Ruth and I am the ASICS PRO Team Dietitian. I love running but due to having 3 kids in three years I have been doing less running (and sleeping!) but I am now out running again although very slowly! I have been working in sports nutrition for 9 years and my main work currently is with Sportscotland Institute of Sport as a Performance Nutritionist. So if you have any queries regarding the nutritional aspect of your training/racing please get in touch. I may only manage to be on the forum a couple of times per week so please don’t think I am ignoring you! Enjoy your running & I look forward to hearing from you. Ruth

P.s Glad to hear you are back to schedule and focus!

25/01/2011 at 21:11
Hi seren thanks for advice I will try that on my next speed session! during 2nd 2000 metres bumped into a colleague on a bike and chatted away so not as focused as 1st but am used to that after 2 hours with you lol. Hope your cold gets better soon and that you did not get it from a cold caerphilly morning. Have a nice week too
25/01/2011 at 21:19
Hi vik and welcome back! Glad you feasted on your hols, lifes to short! Bet those runs were lush being abroad and not with your wooly hat on like me this morning. We are in week 6 so hop back onboard the train to speedsville, next stop sub 5 hour yyyyyeeeeeaaaaaahhhhhhh (Matt realises he must stop eating sugar late at night lol)
25/01/2011 at 21:41
Hi Ruth, its lovely for you to be on the forum (the previous message about the sugar...erm...stares guiltily at feet, lol). Wow 3 kids 3 years this is how us parents earn the bags under our eyes as I can imagine having 2 myself but mine are now 5 & 3 and are so much fun . Thanks for the offer of advice...just a quick one....jelly it true the green ones are tastiest? Only messing...I've tried the fancy gel packet things but also bourbon biscuits, to snickers when fueling on a long run and seem to be the same with is it really just anything sweet to munching on and get the sugary loveliness in to the bloodstream? I am willing to subject my body to scientific study by making my through the whole range of biscuits to see which is better, rich tea v hobnob lol. Also I go off at 6am for the long run on a Sunday should I make time for breaky before or continue heading out having munched a banana 10 mins before? Thanks for any help
25/01/2011 at 21:58
Oh forgot to say had a poor swim session tonight...schoolboy error as went during public swim to a new bigger pool...and just too busy. Lesson learnt but workedv on technique a bit doing 33 metre lengths in 50 seconds ish but almost drinking loads of the pool on regular basis. I need to work on upper body strength and so off to gym in the morning..
26/01/2011 at 10:35

Bad swim  by your standards but your general fitness progress  is just superb  Matt

really well done.  Fabulous that you are  grasping  the speeds required.

more you can  improve 10km/10miles etc more you can   cope  easier ( ??) with  marathon distance given  that you also master time on feet concept ( which you will do)

how are  the press  ups coming  on ?

 up to 20 yet?



26/01/2011 at 11:48
Hi bud  sadly not up to 20 press ups yet...hang on...yes... just did 20!  and collapsed! Pleased with that and realise i need to work on upper body a lot more as this will probably help in to the end of the marathon. I will work on the 8 miler tomorrow at getting regular times and see what i can maintain at a reasonable comfortable level. Really looking forward to seeing you on Sunday .
26/01/2011 at 15:23

Great stuff Matt

25  by end of next week  then you deserve some spinach !

26/01/2011 at 19:55
Thanks bud and I do love spinach had a gorgeous jacket potato for tea with coleslaw and buy of cheese and then I go and scoff 2 custard doughnuts why? Work with me brain!
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