Auviour Paris: So long and thanks for the cobbles

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10/09/2013 at 13:59

One other encouraging stat from sunday was that my av HR was only 85% which is at the low end of the typical range and slightly lower than previous performances at that pace.

10/09/2013 at 15:00

Yaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaay - I'd be happy with that too! Good work and excellent news on the HR - obviously getting more efficient

How many weeks' taper are you doing?  (Sorry book's upstairs and I'm not...)  Am I right in thinking you'll have your longest run still to do?

Our zipvit protein stuff came today - it's so expensive (£3.25 a serving) that our plan is only to have it once a week after our hardest session.  We might go with cheaper options or just plain old dairy the rest of the week but our thinking is that it will be a useful boost a la Mike. 

Enjoying my easy week so far - I guess I shouldn't be surprised that I was a bit tired last week in the third of 3 build up weeks.  The time it takes me to replicate the exact Cyprus mileage (29.93 miles) though is coming down nicely. 

What was the combined time of all your races last year oscarr? Please, thank you - time to start thinking of my goals. Gold = at least one PB at 10k or ½, Bronze = start and finish all 4 days.  Silver - I'm provisionally thinking = complete the 4 days at 9 min/miles or less but I don't know how realistic that is cos of terrain...

10/09/2013 at 15:38

I missed a week of training due to illness which included an 18 mile LSR.  Means that i will only be doing 2 long runs of 20 and 22 miles plus 3 MP medium length ones - it feels much more like the sort of plan that Sam would use.

Taper will be 3 weeks so i've got 3 hard weeks to go followed by the taper.

Cyprus stats for me were (from my garmin);

6k flat timetrial - 28:05

11k hill race - 1:19:40

21K up and down race - 2:02:28

10K flat road race - 51:18

Total - 4:41:31 so an overall pace of 9:23 mpm

The terrain, hills, temperature and the fact that it is 4 consecutive days racing means you will be hard pushed to do 9 mpm overall.  This should help you set your targets.  My recommendation would to target to - HAVE FUN !!!!

 

10/09/2013 at 15:50

Seriously, you will definately finish all the events, that is in no doubt.  Day 2 is such a hard hill run followed by a tough terrain Half on Day3 - means you will not PB on those 2 days and will not PB in the 10K road race on Day 4, although its flat and on tarmac you will have tiredness in your legs from the previous 3 days.  

So, the only PB you could realistically target is the Day 1 (6k) time trial - this is basically flat and on tarmac.  But, you may want to leave a bit in the tank for the other days so may not go all out, although it is short enough for a quick recovery.

Maybe a good idea to think of targeting where to finish in your age category??? They are very good at putting up each days stats plus the rolling stats on the notice board in the hotel each day and these are all split up into male and female age categories (it was either 5 or 10 yearly).  See where you are after the Day 1 timetrial and target to stay in the same position after each race thereafter ?????   That's what I ended up doing.

10/09/2013 at 16:05

Well done Oscarr on that HM performance after a slight off-colour period beforehand.

As for missing an 18m for Abo I wouldn't worry over much as the ultra training will still be in the DNA even if you can't sense it right now.....

That Cyprus schedule looks much tougher when you set it out like that.....good luck to all those taking it on.

10/09/2013 at 16:39

Mike - doesn't it???!!!!  

Maybe I'll target just running in a straight line after one too many fizzy pops the night before   It IS a holiday after all LOL 6k PB is in the bag - never run one before   but your concerns were mine too about the 10k and ½.  I suspect not very likely but ya just never know.  We might be the freak year when it snows and get a tailwind all the way   THANK YOU for the data - have written it down to take with me so I can remind myself - will use them as guidelines to keep myself reined in a bit if I get carried away cos I'm not usually as nippy as you at the shorter stuff.

The placings sound like a fun game!  Will certainly be worth checking the daily lists out.

ps oscarr - I'm with Mike - wouldn't bat an eye at not doing that 18.  It's only 18 miles afterall -  you can do that with yer eyes shut! I've seen ya

10/09/2013 at 16:41

Thanks Mike - I really am concentrating on getting to the start line refreshed so lowering the intensity and accepting fewer LSRs

10/09/2013 at 19:38
Oscarr I am getting happier by the day with your approach to Abo!

SB I'm wondering what's so super about the ZIpvit product compared with others.
10/09/2013 at 22:35

Thanks Reiki

11/09/2013 at 10:37

hee hee good job we're all keeping an eye on him eh reiki!

reiki - it's got colostrum in it so meant to give your immune system a boost as well (arrived a bit late as Ben's in bed with man flu today - hopefully he'll shake it for Sunday - Bristol ½)

Good luck today in your 10 - have a good un

11/09/2013 at 11:09
oh right i remember that, so much so that i bought a spray, have used it a few times, not sure about it yet, and still struggling with the concept.
11/09/2013 at 23:04
Hilly & strong winds along the coast today in Llanelli, 85:18 was good enough for silver in the WV55s, must check what time the winner ran...
12/09/2013 at 08:29

Well done reiki, a podium finish

12/09/2013 at 09:57

Yaaaaaaay reiki - nice work

Total day off for me today - calves are kind of tingly - taking that as a good sign - nice bit of adaptation going on....

mcs
12/09/2013 at 13:23

Great time on the half Oscar well done considering you were under the weather. Congrats. Enjoy the rest SB for a day anyway

13/09/2013 at 17:01
My knee is kind of tingly today!

I did a pilates class first thng that worked wonders, and went for a Tui Na afterwards.

I may do a ParkRun in the morning [see knee], and am really looking forward to a full weekend of action from both Gateshead and Hyde Park, even dragged myself shopping on the way home so I will be fully stashed and not requiring to go out.

Might have to do a long bike whilst watching on Sunday.

With Cabbage coming up on October 20, I'm determined to get into better shape by then if niggles will permit.

Speaking of which, Sam is doing one of her Running well workshops that day but I'm going to have to miss it - what a day it's proving to be with so many clashes.

There will be the usual Master the Marathon day at Eastbourne on 24 November though, does anyone fancy joining me in that one?
14/09/2013 at 20:19
Managed to creep back by another few seconds in the right direction on a drizzly Park Run this morning - 25:16 & no major effort. So enthused was I that I eneterd the Ealing Half for 29th. Not sure why as I did it last year and it was boring, hilly, and chaotic.
15/09/2013 at 21:13

Well end of my summer speed work methinks.

Counting down to a HM next and finished the speedier stuff with Victory 10k in a windy Portsmouth.

This was run at the same time and on the same course (plus a 2km loop) as the famous Victory 5m which has been continuously run since 1946 - or so it says on my medal.

Anyway, with a lot of swift  5 milers to follow along the sea wall and downwind, we had a fast start and I managed to keep going when we peeled off right for our loop.

Rejoining the main course I was faced with the slower 5 milers who couldn't help me as I faced the wind along the sea wall, but after clearing my own 5m in 32:08 I thought I was on for a time if I could keep the intensity going....

Back into the stadium and onto the track, 400m to go, push....200m and again, and then I saw the clock 39:12 when I was about 100 metres out. I emptied myself and didn't take my eyes off the clock until it was beside me....39:57 gun; 39:47 chip.

For the first time in my "new" running career, I had to head for the sidelines as I was retching with the effort, but I recovered with my dignity intact (just) and recovered rather slowly, but with a huge grin on my face.

This summer's targets were sub 20 5k and a sub 40 10k - double check, and yesterday was my 64th birthday so happy bunny! 

16/09/2013 at 07:58

Whoop whoop reiki Can't do Eastbourne sorry - I'll be in sunshiny land

And double whoop whoop for Mike - that's extra awesome!  Very Happy Birthday - you can't really get a better present than ticking off your goals

Excellent weekend for me - parkrun on Saturday (25.38 -  13 seconds slower than last week but better performance according to runB) and 10.22k off road race on Sunday in 54.18.  Think I got the intensity about right - I certainly ran faster than I would have by myself but I'm up and my legs are fine today.  Sunday only put me in yellow which I suppose is down to last week being a half volume, no pace work week.  Will see what next weekend's double does after normal training this week.

But first... pilates class to stretch and dekink

Happy Monday all!

17/09/2013 at 18:43
Mike you are an inspiration meeting those targets, hope you had a lovely birthday celebration.

SB you are a testament to the method & should run seminars yourself, a weekend would be ideal to get to grips with the basics and kick start a new approach.

Cycled my way through the GNR broadcast on Sunday, got up to 100.3 Km in 3.5 hours, and then yesterday the cycling shorts I ordered with extra bum incorporated arrived yesterday.

Still, I think I have an incentive to do 100 K in less time.

Yesterday I just did pilates and a bit of XT & rowing during the session with the kids, stood on the Powerplate for a bit, did a load of calf raises / stretches & the same again tonight as I have an incipient sore heel situation that is scaring me slightly.
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