Cobbles & Red Wine - Sarah’s Paris Marathon Plan: Sub 3:35

Asics Target 26.2 - Previously lardy girl goes for a Boston Qualifier

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09/01/2013 at 00:04

Evening Sarah Osborne!

Yes – it was so nice to have such detailed advice from Ruth!! But I think she’s right … I may have a teeny cheese addiction …! Take my trainers, but don’t take my Stilton!!

Oh yum! Banana and blueberries in porridge! I’ll have to try that … had sugar in mine this morning – I must get used to using cinnamon instead of sugar again. Is it dried banana or fresh and do you mash it or slice it?

I got a bit told off for doing MP in the training run so made a big effort to behave tonight and get the splits right!

Eek!! Don’t encourage my sister any more!!! Really ... she's more than capable of spilling the beans!!

09/01/2013 at 00:06

Evening Angela Isherwood2!

Fab to hear from you and I’m glad you’re enjoying the run descriptions! Any excuse for me to whip out the phone and take a pic!

I’ll be interested in Steve Marathon Coach’s advice regarding your Boston Qualifying time. Which marathon are you looking to run to get the qualifying time?

09/01/2013 at 00:06

Evening Alex (or should I call you AW?

Ha ha! Glad I’m not the only one with time issues!! The running seems to be the easy part! I’m loving reading everyone’s threads although I have to admit to being a bit of a lurker rather than a poster! It’s so nice to chat to everyone on here though … running and talking about it… FANTASTIC!!

I have been running a bit quicker than the guide paces Steve’s given me but I’m making a determined effort this week to behave and stick more to these! I haven’t struggled with any of the sessions yet, although I imagine it will get more difficult as we get further into the training so I probably should be enjoying the easier paces while I’ve got the chance!!

09/01/2013 at 00:08

MCS – Evening!

Goodness I don’t know about the heart rate question … can anyone advise us?

mcs wrote (see)

Four and a bit mile plod to work wore the heart strap which I dont do very often my heart rate was around 140bpm. Need to go and check what my max is but that hurts I reckon so dont fancy doing that. 170 going off the age thing. Was able to get it up to 185 a couple of years ago but dont think I could now. Whats the best way to test this? Run like a nutter until you collapse then go again or something like.
Heres a question for discussion, debate. Is it right to take Ibupofren before a race? I have a lively discussion with a fellow runner about this!! I wouldn't he always does!!
Do you not eat carbs RRR apart from Orange juice? Being Coeliac I have to get gluten free bread and pasta. No wonder you are starving!!!

Regarding the carbs question I tend to get most of them from the porridge in the morning and the vegetables I eat in the evening. Bread upsets my tummy a bit dramatically so I tend to steer clear…!

I was definitely starving yesterday when I got home but that was mainly because my 3 year old had a projectile vomiting moment in the car 30 miles into an 80 mile journey ... argh!

I’d originally meant to stop for lunch on the journey but hadn’t felt that me and my vaguely sicky-smelling child would be very welcome anywhere. Besides after sorting out the child and the car, I’d run out of baby wipes so it would have been a bit of a disaster had she chosen to throw up on the waiter.

So lunch had been postponed to 3:30pm … hence the cookies and chocolate (Well that's my excuse and I'm sticking to it! Hee hee!!)

Edited: 09/01/2013 at 00:09
09/01/2013 at 00:09

Evening Sarah Blunt 2!

Ooh exciting re trainers and waterproof!! Which trainers did you get? I NEVER get bored of getting new trainers – it’s always exciting!!

Eek! Hope your calves have eased a bit … I tend to do the standard stretches but I also find that a cool bath really helps after a particularly long or intense run. It definitely stops my legs from aching the next day! Think it reduces the inflammation!

09/01/2013 at 00:10

RunningIsHardWork – Evening!

Well, I’m glad you’re bringing your running gear along in June … no excuses about forgetting trainers now!

09/01/2013 at 00:24

Week 4, Day 2

Goal 1: 10 x 400m starting every 2 mins 30 …

Actual: 2 mile warm up and a trip to Sainsburys.

 

Goal 2: 5 mile build up run starting at 9 min miles and ending at 7:20

Actual: 5 mile build up run starting at 9 min miles and ending at 7:18 (so close!)

           

I’ve ended up switching Tuesday (Day 2) and Thursday (Day 4) training sessions this week.

 

I was feeling very pleased with myself as I’d managed to wangle getting out of the office an hour early to do this session.

So all ready and psyched up for 10 x 400m at a 6 – 6.22 minute/mile starting every 2 minutes 30 … and the track was closed. 

If that wasn’t bad enough, I‘d spent 15 minutes in the cinema car park with my car in the darkest corner possible trying to surreptitiously get changed without a) flashing anyone b) knocking the handbrake off and rolling the car down the hill INTO the cinema and c) having security knock on the window with a big torch and ask what I thought I was doing.

I decided that I’d do the warm up anyway and hopefully by the time I finished a couple of slow miles the track would be open. Did a slow loop and I could see that the lights were still off at the track. Stopped at Sainsburys for a tube of toothpaste … godliness, cleanliness, speediness etc but the track lights were still off when I came out. Bother.

I was on a tight schedule tonight and if I couldn’t get the session done before 6pm I was going to have to do the run at 10.30pm with a headtorch …

(Wavy lines …. Just think of Wayne and Garth from Waynes World saying “Diddly, do, diddly do…”

10.30pm … headtorch on, running gear STILL on, Garmin picking up signal … And she’s off. Very, very slowly …

http://s3.runnersworld.co.uk/members/images/645234/gallery/dark_street.jpg?width=350

Pic: My view tonight!

I was determined to get the splits right on the run tonight after previously going too quickly in practically every session … and I think I (finally!) pretty much nailed it.

Mile 1  9:02

Mile 2 8:38

Mile 3 8:10

Mile 4 7:37

Mile 5 7:18

 

Garmin Info Here

Edited: 09/01/2013 at 00:25
09/01/2013 at 01:36

well done excellent pacing and control and good speed at the end

09/01/2013 at 07:21

Food Diary 8th January

Breakfast: porridge, skimmed milk, 3 x teaspoon of sugar.

Lunch: Tin of tuna, tablespoon of mayonnaise.

Tea: kipper, carrots, cauliflower, broccoli, spinach, 1/3 portion of stirfry mixed veg (flowering broccoli, courgette, lemongrass, pak choi), 6 mushrooms, green beans – all in steamer. 30g cottage cheese.

Snacks: Cadbury crème egg, 5 x chocolate coins, banana, babybel, 1 x tablespoon dried fruit mix, cup of red grapes.

Drinks: 5 x coffee with small amount of semi-skimmed milk, 2 x pint orange squash, 2 x glasses of water, 1 x cup of tea.

Exercise: 1.8 miles at slow pace, 5 miles buildup run, 1 mile cool down.  

09/01/2013 at 08:39
Hi RRR, I'm interested what he has to say too- looking over what I actually achieved in training for London and Berlin in 2011 I'm surprised I completed either, though I suspect most of my mileage happened on the treadmill, whereas I'm a total outdoor runner now with no gym membership. I want to see how I go in Halstead/ a race with a much smaller field than I'm used to, and take it from there- I'm getting married nxt may (2014) so a BQ would likely become a focus after that, though I'd like to set the balls in motion now so that a) I look great in my dress, and b) I'm trying to gt the times from a higher level of fitness...
mcs
09/01/2013 at 10:22

Dont know how you survive on that diet with so little carbs..........great story of getting changed in the car done that myself to get a run in. Must get a cadbury's creme egg forgot they come out after xmas.
Did an interval session home in the dark with batteries fading on my headtorch last night and got my heart rate up to 179 but reckon in daylight should be able to go a touch higher, perhaps try it on a hilly section.
Steve defo needs to get some sleep or he is in another time zone!!!

09/01/2013 at 13:23

RunnyRunRun - Question 1 how come you've so many aliases? (RRR & your twitter name)  

Q2 - can I have a training diet that includes Cadbury's Creme Eggs and chocolate coins?  I'm currently upping the training to try & shake off the chocolate excesses of Xmas & New Year

Q3 & following up on a couple of our twitter conversations - I got a new pair of Asics shoes at half price in the Sweatshop sale at the weekend so I had enough pennies left to invest in the latest issue of RW. Nice write up on bootcamp.  I assume you & the others will be in every issue between now and post Paris? 

Lastly mutual congratulations on our Parkrun PBs at the weekend   I dug out my training records from 2001 to find my lifetime 5K PB is a whole 3:30 faster than last Saturday.  Plenty of room for improvement there

09/01/2013 at 16:45

Because writing RunnyRunRun is a bit long so we all shortened it to RRR?!?

Tigger x

09/01/2013 at 21:26

Good acing on your build up. Do you find it difficult to keep getting faster while running in the dark? I've always struggled keeping a faster pace than normal at night.

Glad to see I'm not the only one still eating Christmas leftover food. Nothing will go to waste! 

09/01/2013 at 23:04

Angela I - sorry for delay in replying - missed your question at first.  Of course a Boston qualifier is possible eventually but it's a while off ie 2015 or 2016.

The speed has to be improved and then you have to do much harder marathon training with the improved speed being utilised

Currently if you did your 10k PB four times over, you'd only run around 3:40. Your 5K pb is your best PB which at least shows you have potentially more basic speed than endurance.

To run around 3:35 you probably need to get that 5k time down to around 22, the 10k down to close to 45 and the HM to 1:38 and that not going to happen straight away..

You probably need to work on the speed through the summer and then aim to get the marathon down to 4:00 in the autumn and then take it from there.

 

10/01/2013 at 07:48
Thanks a lot Steve. 2016 eh? Sounds like an ideal goal for my 30th
10/01/2013 at 10:16

Food Diary 9th January

Breakfast: porridge, skimmed milk, 3 x teaspoon of sugar.

Lunch: Tin of tuna, tablespoon of mayonnaise.

Tea: kipper, carrots, cauliflower, broccoli, spinach, 1/3 portion of stirfry mixed veg (flowering broccoli, courgette, lemongrass, pak choi), small leek, 8 mushrooms, green beans – all in steamer. 30g cottage cheese.

Snacks: apple, babybel, 2 x Thorntons chocolates, 1 x small choc chip cookie, 5 x chocolate coins, satsuma, large portion of grapes, 2 squares of dark chocolate and chilli, 5 or 6 small pretzels (shaped like Xmas trees!

Drinks: 4 x coffee with small amount of semi-skimmed milk, 2 x pint orange squash.

Exercise: 8 miles run.

10/01/2013 at 10:16

Morning Angela Isherwood!

Training mostly on the treadmill for the first marathons? Eeek! Do you prefer running outdoors now? I find running outdoors a lot easier ... more to distract me although it’s not always so convenient! When is the Halstead race and what is the distance?

Good luck for your wedding! I hope you have a perfect day! (And I’m sure you’ll look fab in your dress!)

10/01/2013 at 10:17

Morning MCS!

Re getting changed in the car ... it doesn’t matter HOW far you push the seat back you always end up banging your elbow on the door and knocking the gearstick with your knee!

Creme eggs are my FAVOURITE naughty food! Well ... those and ice cream! I got into the habit of stopping halfway through my marathon training runs last Autumn for an ice cream ... it was lovely! Had a pub on my route selling the little flake ones for 75p! Perfect when you’re hot and sweaty!

10/01/2013 at 10:18

Morning Andy!

Well ... I tend to use my Twitter alias for practically everything ... but when I first started running and coming onto RW forums and asking silly questions I didn’t want work to know how often I was on here so I changed my usual username just in case they checked!! You realise I’ve just dropped myself in it admitting that? Busted!!

You’ll have to ask Steve Marathon Coach and Ruth McKean about a training diet that includes crème eggs and chocolate coins.... I’M only eating them so my boyfriend doesn’t feel obliged to eat them. I’m doing it for his sake (She says stuffing other people’s chocolate coins into her mouth ...)

Ooh nice one getting your shoes half price!! Which trainers did you go for in the end? New trainer pics, new trainer pics!!

We ROCKED parkrun last weekend! So ... next weekend you’re planning on knocking another 3.5 minutes off???!

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