Auviour Paris: So long and thanks for the cobbles

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31/05/2012 at 09:36

Morning!

Yayyy Jeff! And definite yayy for Emma slinkin' around and another yayy for it being a bit cooler! 

Though last night it wasn't... managed to run my third fastest 5k time (23:47 for the second time LOL).  Oh come on - I deserve points for consistency surely!  What can I say - first time on a new course - good recce if nothing else and maybe I'll be quicker on the next event in the series later in the summer (end of July sometime).  It was the strangest course I've ever run on - kind of a B shape - the first lap was a short lap round one half of the B followed by 3 laps of the full shape.  Ben lapped me on my 2nd big lap (no pudding for him ... just kidding!). 

I set off ok - and spent the race chasing 3 ladies who all ran long 22s so I'll be looking out for them next time so I can try and keep up with them for a bit longer each time.  I knew I wasn't on for a PB as my breathing wasn't my 'race breathing' which I seem to have developed when I'm running flat-out but I just couldn't get myself to go any faster. It was a bizarre mix of muggy but quite a strong breeze too though!

Luckily we all finished just before the lightning and rain and I'm pretty happy overall!  I've been 'demoted' back to senior status for the purpose of this series and was 4th senior lady (2nd club counter).  Ben ran 15.12 (17 seconds shy of the course record (for now!!)) so I guess he's over the worst of his cold!

I have mostly tempo/hill sessions rather than speed in the diary for the rest of the summer so I just have to focus on 5k not being my priority this year - I've designated 2014 as the year when I will get my parkrun total to 50 and follow a specific 5k plan so for now ... they are good hard sessions which make me run faster than I would if I was out by myself

WW - that's sounding a bit more positive!  I'll keep everything crossed - let us know if the new orthotics help... How funny that you've been looking at your local tri club - I found ours' website yesterday and discovered they have a whole series (about 12) of local training duathlons and do track sessions to boot.  Still no way you'll get me swimming but it's now on my new year's list to join them and do the series next year!  As for Brighton - entirely up to you - why not see how you feel in a couple of weeks?  How would you feel if you entered and then couldn't do it - do you have the shrugability gene that would allow you to just walk away and just refocus on something else if it turns out to be a bad idea?  Why not enter a half for now to give yourself something to look forward to and then think about a mara after that?

FH - LOL - you're forgiven - much better information - you know how nosey we are!

oscarr - liking your cross training!  I've just doctored my plan for the autumn (post-mara) to start riding my bike regularly again ready for next year - for the same reasons! 

Running club for me tonight - normally 10k ish on mixed terrain - and tonight they're meeting just down the road from here so I'll be trying to keep track of where we go as it'll possibly be a good route for me to use regularly.

Happy Thursday everyone

 

 

31/05/2012 at 09:46

Hey Luke! I run by heart rate.  This is the programme I'm doing which tells you which heart rate to do each sesh at:

http://www.runbritain.com/articles/intermediate-training-marathon/

I think there's something similar tucked away in the garmin progs on here somewhere too!

I've been using a pulse monitor since they first appeared in the early 90s and I'm deffo a big believer - esp when the weather like recently pops up - I was straight above my 'easy' zone though I felt like I was crawling - I have no other way of knowing for sure what effect such conditions, dehydration, fatigue, etc are having on me!

Cadence is an interesting one - I used to time trial (cycling) based on cadence but I'm not sure I'd be able to keep count whilst running (I used to have a cateye on my handlebars showing me whilst I rode you see...)

Let us know how you get on ..

31/05/2012 at 10:07

Great running SB!  I thought tempo/hill counted as speedwork?

I've started using a heart rate monitor and running to planned pace.  My intention is to run at a planned recovery pace (say 10:30 miles) and finish the session below my recovery heart rate ceiling.  When I can do this, I consider increasing the pace for future sessions.  This stops me from training too hard on easy days, but should also stop me from stagnating.

I wear the HRM on hard sessions too.  It's great to be able to compare sessions and I run specific "benchmark" sessions on a treadmill occasionally to see if I'm improving.  

 

31/05/2012 at 10:50

Yes, would be sensible to delay entry but entries close in a week and I'm not around after today! 

 

My friend is running to get a sub 4 - thought I could pace her round and it wouldn't be a 'race' for me (as pace would be over a min/mile slower than marathon race pace)....

 

Tough one though as would still have to do training!

SB well done on 5k - I'm never brave enough to enter short races like that... (am useless at speed).

I never use a HRM - always focused on paces and following a training schdule which is probably not good!

31/05/2012 at 13:30

Thanks SB thats great. I will incorporate that training plan with the 1 I have from runners world.

I ran 4:23 in October at Liverpool but have improved since them and I'm hoping to knock significant time off this. My preperation was very poor.

My current PB's are 5k 19:17 5m 33 mins 10k 42:12 (set last year got a PB attempt at lpool 10k a week on sunday) HM 1:37:14 (Having played 90mins football the day before)

Hoping to go around 3:30 and I'm going to train to this pace but incorporate the HR training to test if I am capable. Think I should be though.

Edited: 31/05/2012 at 13:31
31/05/2012 at 17:34

Nice PB's Luke!  Looks like you'll knock some hefty time off your marathon.

My stitches were removed this morning and I ran four miles shortly afterwards, with two miles at 8:34 pace to stretch the legs.  All seems to be going well, so I'm ready to start eight weeks preparation for my 10k race.  

31/05/2012 at 18:41
I hope so. What's the target for your 10k?
01/06/2012 at 05:32

Hello all

Apologies for not being around, my daughter has been in hospital and no chance to run or lurke!

Hope you are all doing okay? Will try to catch up soon.

01/06/2012 at 07:52

Congrats on the marathon mcs.
FYI - I'm back running again, did a steady 5m yesterday at just under 10m mile pace. I've lost 2 weeks of my training plan and will be looking to get back into it ASAP (still don't want to get injured again!) 
Looking forward to some rain and cooler weather!
Thanks for the comments re massage etc everyone. I've not sorted that out yet, but am going to make sure I stretch.

01/06/2012 at 07:55

Ten - It does you're right but it's the difference between go-as-fast-as-you-can speed work and keep the pace going for longer distances (pure speed vs endurance speed) - there is some shorter stuff in my prog but I've swapped some of those sesh's for club runs.  I can't remember exactly how Sam explained it but it's along the lines above (think 1 minute efforts vs 10 minute ones)

WW - get yourself along to a parkrun - they take all the fear out of it!  Then it's just a half hour tempo sesh (if you include a warm up). You're probably quicker than you think... Did you enter Brighton in the end?

Luke - the race time predictor... he say yayyyyyy - deffo - go for it!! Which mara are you doing?

01/06/2012 at 07:58
Thanks SB I'm doing Chester 7th October.

AC ease ya self back in mate. Don't wanna b injured again.
01/06/2012 at 08:00

I'm doing Chester too - my 1st marathon

01/06/2012 at 08:07
We've got Loadsa time then AC. My plan doesn't start till the 16th June.
01/06/2012 at 11:36

Hi all

It was a scorcher at BUPA 10 000 last week and my new Tfl niggle was in the background, not painful but kind of limiting, had massage and an osteopath treatment very ouchy those.  The pack is mayhem throughout pretty much where I am in it!  

It was very fun and I did way overrun by diving about due to feeling lively at the start, and it being a matter of pride to go under 50 mins of course.

Missed by over a minute but again, like VLM, was encouraged that I didn't just give up and drift in an excuse laden sulk about all the usual obstacles to my supremacy.  

It was hot!

mcs - wonderful report and fab result!  I love the epic stories and that we all get it.  

SB I must check out my RunBritain score, keep forgetting about that, I think it's over 17 though!

LE2 - cadence is important but it's not enough, well I always do what they call 90 [I count 180 so I don't bash down on one foot to the beat as it were], or 3 steps every second, and am not that fast.

Might do Orion 5 tomorrow for the first time as I have another day off, working long on Sunday.

 

02/06/2012 at 13:56

Thanks for clarifying SB.  

I ran seven miles this morning at easy pace, so I've done a total of 24 miles this week.  I'm getting back into the swing of it now and have only missed just over a weeks training due to the op.  I'm happy with that.

Eight weeks to go to the 10k race, and only 45 weeks to Brighton

I'm planning to increase my number of running days and overall mileage to be in better shape for next year's marathon.  I want to knock a big chunk off my marathon time!  In the meantime, I'll be gunning for 10k to half marathon PB's.

02/06/2012 at 19:05

That's rapid recovery Tenjiso!

I love that, 45 weeks to Brighton!

Did the Orion Forest 5 today, and it was fabulous, absolutely gorgeous.

02/06/2012 at 20:03

My running is also coming back - did a comfortable 10k today (my plan says I should be running 10m) and decided to walk once I had the slightest bit of pain. I hope I can make up the lost training over the next few months before October - but might just adjust my target time - to get around in under 4.30 rather than really pushing hard for sub 4 hours given the likelihood of further injuries if I keep pushing too much.
Still - its enjoyable to be running again - much better than just sitting around being injured!

03/06/2012 at 11:36

Sam, Sleepy, mcs, Bo, Emma, Rosie and all - i shared with you some time ago my wife's situation - she passed away yesterday, a very lovely women who touched many lifes in a positive way and she is now at peace - she always enjoyed hearing the updates from all your marathon journeys so thankyou for being part of her life

03/06/2012 at 11:40
Many condolences Oscarr. My thoughts are with you and your family.
03/06/2012 at 13:56

oscarr - I'm so, so sorry for your loss ... Her dignity touched us all and I'm sure she will be looking down and keeping an eye on you.

I'm finding the early stages of my plan quite strange - only did 60 mins today. I'm trying to convince myself that transitioning from one programme to another allows some time for consolidation of previous racing and training without overdoing it and it won't be long til I'm back to regular 2+ hour runs.

reiki - doesn't matter what your score is - just focus on watching it improve.  I love the fact that you don't necessarily have to run faster to improve!

LE2/AC8 - hurray for Chester!  Only a couple of weeks behind mine then (22nd Sept - Langdale) - plenty of time to build up AC8!

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