Asics training starts now...!!

Here we go......

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16/01/2013 at 20:08
Thanks for the advice! Good to see you getting your 'lambs' through their first marathon Sam. Great to see you doing the programme again.

Back is playing up again today, gonna leave the rest of the week alone. As HMV are up the spout I got a good deal on a Pilates for lower back pain on offer... Shame about the peeps jobs though

DS2: it's a fricking nightmare. Injury and its not running related...

Impish: wow again. Peeps on here are amazing with your fortitude.
16/01/2013 at 21:05

BoDuke - the pilates should be a great help. It might take a bit of time but I was able to run although a bit restricted and my hamstrings used to scream at me. I did mine putting my socks on in the morning!!! Keep positive!

Great advice Seren! I remember a quote from the old days when they used to say '80% of running is half mental'. I think it understated it. I did a 12 this morning and felt like giving it up every mile for the first 10 and then felt great for the last two!

16/01/2013 at 22:07
DS2 wrote (see)

Hey Mel - great photo! You and your husband are an inspiration - found reading that quite emotional.

I don't think it can be said any better than this. You and your husband are absolute inspirations. 

17/01/2013 at 10:09

Mel - love the pic you posted - great memories that will never fade - take strength from these and trust Sam's training and you have nothing to fear at all - focus on how you are going to feel at the finish line in Paris, and what a feeling that will be !!

17/01/2013 at 12:24

 BoDuke - hope all goes well with back and you get back on track (rhythms1)

17/01/2013 at 12:38

Mel

Thanks for sharing photo- I think we all want this to be an extra special journey for you.

Your porridge is a great pre-race food although you  may find you want to reduce fruit but just play around with it a little. Do you think you will want to eat a snack between porridge and race start? – ripe banana, gel etc as you may have your breakfast 3 hours before ( although that would mean you are having it 5.45am on race day!). I will find out what time you are all leaving the hotel which will help plan the morning.

 In regards hydration I would only have a glass of water and either the tea or coffee. On training runs if you feel you need more you can always bring water. On race day a hydration plan will help you. For example; one glass of fluid (water or fruit juice or even fruit juice diluted with water at breakfast) and usual tea or coffee (1 cup). Then only 500ml bottle of water or sports drink between breakfast and race start and sip on this until race starts. If you feel only drinking through nerves/dry month then just wash month out with the water.

 You will need the toilet before you start, it is only natural, and women do worry about this more than men as we cannot turn away from the crowd and point! From all races between now and Paris try the above fluid plan, you may find you need less or even more fluid  but it is a start and will help when you have structure.

Ruth

17/01/2013 at 13:45

Hi Impish...I'm sorry things are pants for you.... if running gets you through the days then hey.....use the solitude and dont feel guilty that 'you can'.....!!....can be easy to get caught in the negative emotions....!

BoDuke - I have been called many things....but possibly not a lamb for a while!!....Hope there is an improvement on the back today!!!

DS2, Ady, Clive, Oscarr......Impish, Ruth - Thank you...I learnt a great deal from Martin....and if I hadn't sprained my ankle a year previously, we wouldn't have had such an amazing last few days together which created some deeply moving memories. I feel so strongly that he has left me with running in my life, and although we did it together, he knew he couldn't go any further with me, so he just gently pushed me forward and he was my stabilizers until you guys came along and opened up this amazing world of running which I never really knew existed.......So thank you to everyone who offers support and kindness...when I say it means a lot....It really does.....!!

17/01/2013 at 13:51

Hello Sam!!!!.....Yes I have every faith....but a bit of fear is healthy!!! waHHHH You have me down to do a 13 mile comfortable off road on Sunday.....you know what Im going to ask dont you???......any chance of making it a smidge longer.....only because my last long run was 12.5miles.....( should have bben 11miles, but not too good at navigation!!) So in theory its only a 0.5mile increase....I promise I wont put a hill in there....and Ill go slow!!!!.........

17/01/2013 at 14:21

Hi Ruth.....thank you for that input.....maybe thats why Im normally trying to find a tree mid run....!!...I will have a play around on Sunday as I have a longer run.....yes I probably could eat something between breakfast and and race....but not sure about a RIPE banana!!!

Pre race wee nerves is worrying me!!!!!!.....( sorry boys!!!) 

Food for yesterday:

2 x weetabix semi skimmed milk and blueberries

Salt and vinegar snack jacks

Pate and walnut bread, salad leaves

Apple and pear

poached Salmon, Noodles, pac choi, baby corn, mushrooms

2xtea, 1x coffee, 1 x latte, loads of water, 1x glass red wine

And I put the cream egg down.....!!!.....

40 minutes running

17/01/2013 at 17:05

Hello Mel - you really make me smile..fancy asking for a longer LSR

BoD - I hope your back is improving?

I have only run once this week..5 miles on Monday. I still have a niggling neck and sore shin, have done some gym classes though! Going to wait until weekend and hopefully be okay for LSR providing it doesn't snow!

17/01/2013 at 22:40
Mad welsh woman..... Go on...... LSR?????..... I have been wracking my brains.... But what I'm coming up with would not be acceptable to post!!!!!..... What is it with all these niggles your all getting.... Can you keep them to yourself please!!!!!!!!.....????
17/01/2013 at 22:46
Niggles, to myself??? How's that work

LSR: Long Slow Run. Or Legs Sore and Raw.

I'm off aqua running tomorrow.... Lets see how that goes.
17/01/2013 at 23:21

Evening Mel ... you put the creme egg down???!! Will of IRON!!

18/01/2013 at 09:26

Mel

Keep a  note on fluid intake for Sunday, prior to run and let me know how this goes.

Ruth

18/01/2013 at 10:40

Mel...LOL...meant Long, Slow Run, but the way I feel at the moment could be any numbers of combinations!

Will keep the niggles well away from you Mel!

BoD - hope the aqua running goes well!

No running here

18/01/2013 at 10:43

BoDuke.....of course Long Slow Run......figured it would be something simple!!!...3am I was wondering.....and yes if one person keeps all the niggles then no one else has to have any and we can all stay niggle free!!!!.....so you are the chosen niggler.....!

Hi Ruth...I will do!

18/01/2013 at 15:14

Hello all, it seems no one (including Mel!) has spotted the, ahem, deliberate error in that I did not post any revised paces. Indeed I seem not to have saved them on Mel's programme either but luckily had made written notes on them!

So Mel, here are the revised paces:

PACE GUIDELINES
Jog (Recovery) = 10.50-11.40 mins per mile

Comfortable (Easy) 9.45-10.45 per mile

Steady = 9.15-9.45

Fast (Tempo) = 8.45-9 (Or for intervals 8.30-8.45)

Speedwork - dependent on distance.

 

Regarding making the long run longer on Sunday. Why don't you run for time instead of distance and see where you get to. Your 12.5 mile run took 2 hours 12 mins, so why not take it up to 2 hours 30 mins (max) - comfortable pace - and see how far you get. Layer up!

18/01/2013 at 15:23

Mel/Sam - I sometimes find it easier to increase by time rather than distance. It can be daunting to think of extra miles as the increment because each extra one is taking 10 minutes or so. If you run for time every minute feels like a new achievement.

Good luck with it Mel. I do hope the snow is manageable. It doesn't look too clever down your way from what I can see? Again, that's where you might find time better than distance. If it's icy you'll need to be careful so speed will be less important. Has the added advantage of making your body rely on fat burning a bit more so good practice for the marathon.

19/01/2013 at 18:24

 

Mad welsh woman.....still no running???......and I think tomorrow will be a LVSR for me!!!

Sam...I missed the revised paces as I didnt think you had given me any!!!........I didnt think i had improved enough and have to admit was feeling a bit annoyed at myself!!!!.....so BIG smiles that you are making me work a bit harder!!!!

Fab plan for tomorrow...thank you...looking at the weather forecast I think the plan of 2 and a half hours is perfect. My brother in law...mr Super runner was out on the downs today and it took him 3 and a half hours to run 14 miles today.....I secretly think he was slacking but hey ho.....( I know he lurks quietly on the forum.....!!!) 

No DS2 its pretty thick snow here, this is what Ill be up against tomorrow( photo below..).... so not going to push it and just see what happens....Im liking the body having to burn fat though!!!

 

http://s4.runnersworld.co.uk/members/images/700233/gallery/img_1770_0.jpg?width=350

 

Edited: 19/01/2013 at 18:34
seren nos    pirate
19/01/2013 at 18:45

Mel....running in the snow is brilliant..the best. ( unlike ice which needs a lot of concentration )............when  running in snow I'm glad that my training programme is in time not miles....yesterday in my 2 hour run I only managed 9 miles :

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