Auviour Paris: So long and thanks for the cobbles

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22/02/2013 at 12:54

Congratulations on getting the job mcs!  Well done, hope it goes well.

4m recovery on the treadmill this morning.  Tomorrow looks grim for my 20+ miler.  Forecast is that the cold wind will remain and it will snow at some point in the morning   Enough now!

22/02/2013 at 16:05
mcs - very well done on getting the job straight away - I reckon 60 is a good age too which I made it to couple weeks ago
22/02/2013 at 17:57


oscarr - you kept that quiet ya sneaky devil - HAPPY birthday Did your runBritain national ladder position improve? 

Ten - get those woolly pants on fella - two pairs of gloves/socks - whatever it takes to get you out there and feeling comfy ((( )))

22/02/2013 at 18:00

Happy Birthday for a couple of weeks ago Oscarr!  60 is a very good age.....

for donning a cap and slippers, and moaning about the youth of today (anyone below 55).

22/02/2013 at 18:05

Why thank you Sir Ten of Tenland! 

Oh did I mention a very dangerous book I was given for my birthday?  101 countries....500 races.... "World's Ultimate Running Races" - needless to say there are already a dozen or so post its sticking out of pages and I've recommenced operation "Nag-Ben-into-a-marathon" LOLOLOL

23/02/2013 at 14:41
Hi all I'm on a train heading to Eastbourne for a workshop with Sam tomorrow.

mcs I shall be in touch if I need anything printing. Good luck and well do e for taking it on.

Oscarr I missed your imminence as I guess was the intention.

Jogged up to Hackney marshes this morning looking for a flat and straightforward ish ParkRun, over 2 miles each way so ended up doing just under 10 miles in the gentle snow - the one flake every 5 minutes variety.

It was cold so cold and I can think of several other excuses but really 24:12 isn't bad eh?!

Ten I'm not following why your longest run is so soon!

So glad to be spending the night on the seafront with a sauna and steam spa waiting.

Do any of you have any tips for the toll this weather takes on hands, even very gloved hands? E45 doesn't touch it.
23/02/2013 at 15:18
reikirabbit wrote (see)
Ten I'm not following why your longest run is so soon! 

Because it's 22m and the advice I've been given in the past (by Sam) was not to run it too close to the marathon (she told me to have at least 5 weeks remaining).  The P&D schedule I'm following doesn't actually have anything above 20m in it, so this is just something I'm doing for the psychological benefit more than anything else.  I've only got one more 20m run scheduled, but a harder run that I have remaining is 18m with 14m at MP.

I suffer a lot with cold hands in this weather.  It took over two hours before they warmed up this morning.  I tried E45 and had two pairs of gloves.  The only tip I can offer is that I have been able to warm them up a bit by hanging my arms loosely by my side as I run to let the blood circulate down to my hands more easily.  It has taken me ages to work that one out, and it does seem to give some relief from seriously numb fingers.

SB - I'm looking forward to you counting down your 500 races 

This has been a good week - my highest ever mileage (56m), highest ever outdoor miles in a single week (52m), and longest ever training run (22m). In mileage terms, this is the peak of my training plan with seven weeks remaining until the marathon.  The emphasis now shifts to more speedwork and race preparation.

This morning was cold and windy with persistent light snow. I suffer with cold hands and it took two hours before they felt comfortable – even though I wore two pairs of gloves! I resisted the temptation to speed up too soon in spite of the cold. 

If you read the newspapers you'd be forgiven for believing that there are as many foxes as there are rats, and they camp out in everybody's back garden. However, the one I saw today was the first wild (and alive) one that I have seen in approaching 52 years! I've never seen a live badger either, though there was a dead one by the roadside this morning.

My mile splits were:


Mile 10 looks too fast, but it had quarter of a mile steep downhill at the start and I lost control a bit on the way down (I had fun, though). I consciously slowed in the final mile as a bit of “recovery”, since I was going over the scheduled distance. 

I took a SiS Go Gel at 11m, and another at 17m. I only drank about 100ml water – sometimes I wonder why I bother carrying it!

Rest day tomorrow!  Next week is a mini-taper for the Silverstone Half.

23/02/2013 at 16:29

reiki - soooooo jealous!!  Say hello from us and have an amazing time...  I use Johnson's 24 hour shea and cocoa hand cream - other than some ridiculously expensive but effective OPI stuff - it's the only thing that separates me from lizard scales in the winter

Ten - hats off to you sir - that be some awesome training you've achieved this week!  I can totally see the sense in having a good break between longest and race day - if nothing else - that pre-race 'nervously anticipating' wibbling will be optimised guaranteeing that you'll do your very best on the day.  If you bank too much confidence or race too much I reckon it's easy to get blase/too relaxed come the big day!  Drink wise - better to have it and not need it than not and really regret it - besides imagine how light you'll feel when you don't have it!


23/02/2013 at 18:59

Ten that is one excellent run, lots of firsts - I think I drank almost 2 x 500ml waters on my little frolic today!  I'd probably have guzzled 4 gels as well, 

Last year a vixen came into my garden many times, and I often see foxes out for a stroll in the early evening.  But I've never seen a badger either, despite going to a school on Badger's Hill, where there were sets all over the place.  

Wish I was doing Silverstone now, although my brother is coming over, and we are doing Spitfire  - a first for me, and my first 20 of the season.

Thanks for the handy tips you two - I'm not even that cold.  The cracked raw effect is not attractive or fun.



23/02/2013 at 21:59

3rd 8m of the week or should I say in the freezer. Fed up with this now......

Decided to push the pace a bit so ran it as a tempo in 1:07:xx 8:27 min/m

Tomorrow I have a 14m planned and will do this mostly off road and incorporate a few long miles downhill i.e 2m repeats to prepare some more for the Boston downhill sections (10 miles out of 26)

If I manage all that I'll be on 40m for the week.

24/02/2013 at 14:01

Happy days!!!! Time to relax and have more faith in this HR training lark.  This morning proved to be both my chilliest and most (aerobically and leg strength) comfortable half marathon (including about 2½ miles of off road)

I set off aiming to find out whether 9 min/miling was still comfortable.  At 10 miles my average pace (according to my lovely new toy) was 8:27 m/m which dropped off a bit to 8.34 m/m by the end! Time on my watch - 1:52:42! Can't believe just how ridiculously easy it felt - have never been so relaxed in a half - it was awesome!  Took a zipvit at 3 miles and the caffeine did indeed last the 90 mins stated on the packet!  Felt great!

To say I am chuffed is an understatement.  Legs feel ok - hammies are a bit tight but I'm putting that down to the flippin' freezingness and I'm ready to continue with my training using my 10 mile average pace, ½ pace and extrapolated mara pace (8.56) as the basis for next month's effort sessions.

24/02/2013 at 15:42

Congratulations SB!   Great run.

24/02/2013 at 17:57
Fabulous SB! Ease and fluidity are what it's all about.

Awesome timing on the Zipvit too by the sounds.

I'm sitting on a train in Eastbourne waiting for the off, workshop was marvellous and like you I was floating with ease through the lactate threshold session this afternoon!

I had to do 4x3x2 min laps.
24/02/2013 at 18:11

Thanks guys - just about thawed out after a hot bath and a snuggle under my sofa-blanket with my two four-legged hot water bottles. 

Sounds like you had fun reiki - were there many there?  What was the one most important thing you came away with to implement?

24/02/2013 at 18:20
There were 11 of us plus Sam and Jeff.

Bounce bounce hop!
24/02/2013 at 22:23

A 42m week comes to an end with a hill session along the beautiful Wayfarer's Walk in N Hampshire.

The plan was to get onto the ridge at 800ft (400ft above our village) and then run east to a section where the route drops over 500ft in about 2 miles - and then play around!

So winding through the foothills I hit a mashed up section of the trail where motor bikes, walkers and horses and the frost, made running difficult. No speed here....eventually, this gave way to a wide farm track and I was able to run more freely.

Then the section I was looking for - about six miles in. A drink, a gel and I was off down the chalky track covered in spindrift for about 300m and then this gave way to close cropped meadow grass for another 500m.

First descent in 7:29m/mile pace, touch the gate, press the lap buton and straight back up this time in 9:44m/mile pace. Two minute rest and repeat once more, down in 7:06m\mile and back up in 9:47m/mile. So in total:460 ft fast descent and 460 ft (slower) ascent.....

Overall Garmin is showing over 3,000 ft of ascent in 13.5m so pleased with that after 14m tempo on Saturday.

25/02/2013 at 08:58
Sleepy - sounds like your half has given you so much confidence and pleasure which all bodes well for the year ahead.

Reiki - with such a small group you must have had a great time and got lots of tips and encouragement - must have been good to spend some time with Sam as well - do tell more please

Mike - sounds like great training there ans after last 2 weekends racing so your fitness must be good and rising

Well, 2 weeks to GG 21 mile hill race - bit confused about where my fitness is right now - had a good winter doing xc then a few longer runs and weeks up to 35 mpw but then a 2 week break, 20 mile catastrophe race and not much running in the 8 days since then - need a steady next 10 days before GG. Not too worried cos official training for The Wall doesn't start till 4th March but its getting close!!!!! (That's a week today!!! aaaaaaaahhhhhhhhh!!!)
25/02/2013 at 09:23

Congratulations MCS, great to hear

Congratulations Oscarr happy birthday

Some great runing out there in the last few days good work.

My weekend was a bit wayward, started nicely running the same area as mike, but got to 3.5M and had what felt like shin splints or a muscle tear, so hobbled on for another 4M before calling my wife, and we met at 13M.  However after a few glasses of it relaxed and there is no trace today, I'm guessing it was a muscle spasm.  Shame really as I wanted to finish a long week well still managed 117M, biggest week ever by 20M.  This week is long but more a focus on quality

25/02/2013 at 09:26
Choisty - awesome mileage!
25/02/2013 at 10:33

117 - mind boggling!!!!

Looks like I was 7th F40 on Sunday whoop whoop, I think I'm going to like being in this age category .  Unfortunately no UKA license so no rB update BOOOO

Can't work out how to do my mile splits off my GPS yet but will keep playing - however I am tickled by my mileages.  In the first 8 weeks of 2012 I did 217 miles, In 2013 - 168.  My first half of 2012 I raced 1:48 and 2013 ran as training and only 4 minutes slower with 50 miles less in the tank.  In 2012 I was doing intervals, in 2013 I've been doing 12 + min/miling and no speedwork.   Easy recovery sesh for me today but legs feel pretty good!

oscarr - no race that you finish is a catastrophe .  Take the pressure off - it's all just training.  The Wall is the goal - relax, enjoy - anything else is a bonus!





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