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!
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 ((( )))
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).
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
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.
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!
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.
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.
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.
Congratulations SB! Great run.
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?
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.
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
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!
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |