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

Hi MKT - have been doing the plank as well as press ups?

My lasting memory of the the Birmingham Boot camp was the 2 minute plank Sarah made us do. I was still reminded of it a couple of days later so I knew it had done somthing (good though!). So far I have doing the plank everytime I finish a run. I think it's starting to work!

It's one of things MKT, it only takes a few minutes a time (press ups or plank) so you can fit it in anytime. I usually fit it in while waiting for the shower to heat up after a run.The other night me and my eldest lad were doing it and he was trying to keep up, then my youngest 3 year old boy comes running in and sits straight on my back. I had to restrain myself from swearing, although he probably would have learned a few new words!

Seriously though, it's all part of the bigger picture and the core strength helps with your posture when you are running, particuarly in those last few miles!

I particulary like the style of shorts and the Asics on the running top she went for.

(Yes! i've made the major technological breakthrough having worked out how to resize pics to be able to put them on the blog- am feeling like bill gates )

20 press ups and 14-15 miles

good targets for   a man so young.

Let me kwo how thsi weekend has gone.

Best

 Bud

Hi Bud and everyone - have to confess that i was unable to do yesterdays training and i am gutted to of missed the 3 mile session. Just could not get out of the house yesterday as my wife was not feeling very well. So i spent the day tidying the house (which was knackering in itself) and hoped to use the pent up energy on todays long run...which i did .

10 miler in the bag!!!!!! Target time 1 hour 55mins. Completed Total time 1 hour 50 mins 51 seconds. Pace 11:05 per mile. Route- slightly undulating. Weather- windy in the valleys this morning coming in from the side first 5 miles then in to a strong headwind second 5 miles

Here are the stats....

1st mile 10:12

2nd mile 10:44

3rd mile 10:32

4th mile 10:26

5th mle 11:07

6th mile 11:01 (turned in to the wind and sadly no other choice as country lane). From this point the miles where more like running for 1-2 mins then walking as was really hard work in to the wind).

7th mile 12:07 (walked for 1 minute taking on delicious orange and mango juice and energy gel).

8th mile 11:25

9th mile 11:36 (had another energy gel- greedy guts me)

10th mile 11:41

I'm a bit dissapointed with the last 3 miles but i need to keep things in perspective for where i'm tryng to get to and it was really windy enough to take your breath away at times. This is building on last weeks 9 miler (1:41:28) and in comparison my legs felt much stronger than last week. I guess the sessions in the week are doing their stuff for when it comes to the long run.

When i got back i also did my push ups-14, i managed and did the plank for a minute that seemed to last the length of the run . My 3 year old boy was watching and when i asked hime if he would like to do it to he said he could'nt as his feet would get cold (ah the awesome mind of a 3 year old).

A colleague told me about a feature on the one show on monday which i've just watched on i player. It has a guy doing full on sprinting for 1 min then walk for a min then run then walk so 4 mins in total. This is against someone going same pace for 20 mins. Apparantly there is loads more benefit to the shorter more intense session (kind of what the speed sessions are like in the week). It seems with me that after the first 5 miles the energy starts to get zapped in the legs and this is kind of what i end up doing with a faster section then a walk.

I'm going to attempt to do a video diary for this week, this afternoon, to post tonight along with the schedule for next week- so speak to you soon....

Hi all!  Been lurking for a while and thought I'd just come on to say hello.  London will be my 4th Marathon (have run it twice before) and Edinburgh in 2009.  Was scheduled to run Brighton last year but had to quit training 6 weeks before the race due to problems with the ligament in my right knee.  Deferred the place until this year but then won a place in club ballot for London.

Fastest marathon time is 5.28 so am hopeful that I'm being sensible in trying to break the 5 hour barrier this time round.  Was 50 last October.

Managed my 10 miler today in 1.53.  Am still at the moment walking 5 minutes to warm up and 5 minutes to cool down.  My fastest for 10 miles previously was 1.45 at the Fred Hughes a couple of years ago.

Looking forward to "speaking" with you all soon.

Off now to google "the plank" as I feel I may be missing out on something.

Hi Trigger 2  wow 4th marathon your going for! and why not aim for a faster speed too and with the pace your setting your right with me and hopefully we can both dip below the 5 hour mark . Please keep telling us how your trainings going and fingers croseed your ligaments stay great for you this time around.

How'd your googling of 'plank' go ? (i have visions of different websites dveoted to lovers of 2 by  wood bars lol).  If you had no success it is where you lie with you belly on the ground, then raise your body of the ground via resting on your elbows and toes (while keeping in a flatish plank position ie. bum not too far up in the air). Hard to do for a long time but supposed to help with the core of your body and muscle stability. So hope you enjoy trying that

Cancel the trip to Cann film festival- My video directorial debut is postponed until i can sweettalk facebook in to working properly (wokrman always blames his tools) .

oh and the small matter of the schedule for WEEK FIVE: approx 26M

Mon Rest
Tues 1M jog, then 8 x 400m at mile/5K speed (or 2:15) with 200m (or 2 mins) jog recoveries, then 1M jog
Wed? Rest
Thu 7M easy (approx 84 mins)
Fri Rest
Sat Parkrun or 35 mins fartlek (approx 3M)?
Sun 11M easy run/walk (approx 2:12)

Enjoy !

That is superb Matt

really well done.

And important to stress what you have done NOT what you have missed  You still have 12 weeks til Paris and next week will be another important and positively re assuring target.

With tues session make sure you run the 400 s controlled. Stress  doing  the whole session at good pace as opposed to runnig first  couple too fast and then  falling apart.

Make it good make it smart  And enjoy the challenge.

You are  doing  just great-- keep it up

best

Morning MKT - glad it's a rest day today - the weather outside is appalling and I really wouldn't fancy being out there, a duvet day if ever there was!

My schedule for this week is 3,5,3 and 7 with a session of cross training to fit in too.

Googling plank was very helpful - found a couple of samples on youtube so will give it a whirl, am notoriously bad for not stretching.

Hope all is well with everyone

Thanks for the comments and advice Bud. I will endeavour to do the speed session as prescribed as i think they are key to helping with overall plan. Jut need to move my legs quickly enough to do it.

 I am really enjoying the challenge and it is great to be supported by you and all the others on the site.

Hi tigger- duvet day sounds lush! Yeah pretty grey and miserable over in Wales this morning and has spread to Hereford by mid morning.

I went for a swim this morning as i find it helps the legs. I've been teaching myself the front crawl while attempting not to drown but it is coming on. Had time for 30 lengths this morning and did it in 23 mins 5 secs (wow i'm becomingt timing obsessed- i'll be timing how long it takes me to eat my sandwiches next lol). But i'm trying to use the rest days to do other sports and i can tell the difference the exercise is making to my cardio and endurance.

Hello MKT,

 Finally looked into you, as been so busy with Uni work, and I must say I really envy you, you have done so well.   I wish I could have the support you have!  Yesterday 10 miler I did in 2 h, but Bud said 10 is 10....

 Keep up the great fantastic excellent work, and you should be proud of it.

You  are getting fitter every day so remind yourself of that on regular basis

Silburbas wrote (see)

Hello MKT,

 Finally looked into you, as been so busy with Uni work, and I must say I really envy you, you have done so well.   I wish I could have the support you have!  Yesterday 10 miler I did in 2 h, but Bud said 10 is 10....

 Keep up the great fantastic excellent work, and you should be proud of it.

Hey Silbubas- and big welcome back to you . Thanks for your comments and well done on your 10 miler. 10 miles is a heck of a way and if you drive the route you can feel chuffed in your achievements. I want this forum to not just be about what i'm up to but for all of us that are doing something as crazy as trying to run marathons. We are all a bit cuckoo and it'd be great if we help each other along. Keep posting regulary with how things are going and i'll be there to support you silburbas.

<puts arm round shoulder and takes silburbas out for a pint...that turns in to 10 and a sloppy kebab afterwards undoing month of training> lol

 What uni work you been up to? you a student? I went to Keele university with a year in Canada and had a great time......to great a time as came out with a desmond tutu, doh.

End of week 4 so just popping in to see how Matt is getting on.  Pretty good by the looks.   Matt - I've missed a session too, it happens sometimes.  I did my Sunday tempo run today and missing tomorrow's easy 4 miler.  We are on different schedules now because I stuck with the old sub-5 one. 

Here's to the next 4 weeks and the plank!  (which I've not done for a couple of weeks - oops). 

oh forgot to say....been a it naughty....had chance to go for a cycle so jumped on and set off....stopped 19 miles later, 1hour 43 mins (avg speed 10.86mph). Really enjoyed it although posterior is feeling hard done by .  So with the 10 miles yesterday, swimming this morning and cycling this afternoon i'm feeling like a right triathlete....probably till tomorrow when i'm unable to walk . Legs still feel good though and looking foward to tomorrows speed session.

Oh and for those wondering from earlier- sanwich munched in 4mins 33secs with average chew of 30 per min,lol.

Hi soupy- hows your training going? Yeah i stuck with the new one as it fitted in well with some local races. Am glad knight rider said about the plank and i think it is starting to help. Here's to the rest of your training and that it goes really well.