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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02/02/2013 at 23:05

Evening Derrick!

Glad your back and knee are feeling better after your rest! Well done on your parkrun time! That’s fantastic!! Have you got a long run tomorrow?

02/02/2013 at 23:24

Week 7, Day 6

Goal: 5 miles hills

Actual: 5 miles including 10 hill repeats

http://s4.runnersworld.co.uk/members/images/645234/gallery/hill.jpg?width=350

 (My hill!)

This is the first time I’ve tried hill repeats and I actually had a bit of a struggle finding a decent hill in Rugby as Warwickshire is pretty flat! Lots of nice patchwork style fields but not a lot of actual undulation.

There’s a bit of a hill halfway round my 3 mile fields and canal route so I decided that would be the hill of choice and used lamp posts to check I was pressing the lap button at the right place. The distance up the hill was .10 of a mile.

I didn’t quite know the best way to do this session so went with a fast run up the hill (lap 1) and an easy jog back down again (lap 2) then as soon as I reached the bottom of the hill I repeated this.

The session looked like this:

 

Easy run to hill:

1.23 miles at an 8:47 pace

 

5 x fast runs up hill and back down

Splits:

6:42 (fast run)

8:10 (easy jog)

7:40 (fast run)

8:45 (easy jog)

6:54 (fast run)

8:41 (easy jog)

7:28 (fast run)

9:22 (easy jog)

6:56 (fast run)

8:57 (easy jog)

 

Rest for 3 minutes

 

5 x fast runs up hill and back down

Splits:

6:58 (fast run)

9:53 (easy jog)

7:24 (fast run)

9:50 (easy jog)

7:16 (fast run)

9:41 (easy jog)

7:25 (fast run)

10:21 (easy jog)

7:18 (fast run)

9:39 (easy jog)

 

Run home to make up the 5 miles at 8:54 pace.

 

Summary

I could definitely work on my hill reps consistency … The pace was all over the place. Maybe next time I could try to find a longer hill and work on keeping the pace consistent or pick a slightly slower pace and stick to that.

Garmin Info Here

Running over the canal on the way home:

http://s4.runnersworld.co.uk/members/images/645234/gallery/view.jpg?width=350

 

 

Edited: 02/02/2013 at 23:33
03/02/2013 at 18:18
13 mile @ h/m pace , actually we did 13 with long steep hills. Very happy with the run and no niggles which is always a bonus . Which parkrun do you do and when is your next race ?
03/02/2013 at 18:28

Evening Derrick!

Nice one. Sounds like you're going to smash that HM target on the day!! Glad there are no niggles - sounds like you're back to 100%!

My home parkrun is Coventry but I'm doing Poole parkrun next weekend! Next race is the Inca Trail in Ilchester next Sunday! What's yours?

03/02/2013 at 18:33

Week 7, Day 7

 

Goal: 20 miles at 9 min/mile

Actual: 20 miles at 8:13 min/mile plus 2 mile cooldown.

 

In my defence … (And I’d like to get this in quick before Steve Marathon Coach starts typing!) I was told not to worry too much about pace today so I set the Garmin for 20 miles and then hid it under my running jacket, not to be checked again!

 

http://s4.runnersworld.co.uk/members/images/645234/gallery/emergency_supplies.jpg?width=350

 (Pic: Emergency supplies ... gel, alarm and more loo roll!)

I enjoyed this run. The miles flew past and I could relax and enjoy it … unlike last Sunday where the whole run felt like an uphill struggle.

My family are supporting me on my adventure to get to Paris … but as non-runners I thought I’d put today’s run in terms they could understand.

So family … here are the pubs I had to pass to complete my 20 mile run. 

 

http://s3.runnersworld.co.uk/members/images/645234/gallery/pub_2.jpg?width=350

 

http://s3.runnersworld.co.uk/members/images/645234/gallery/pub_4.jpg?width=350

 

http://s3.runnersworld.co.uk/members/images/645234/gallery/pub_1.jpg?width=350

 

http://s3.runnersworld.co.uk/members/images/645234/gallery/pub_3.jpg?width=350

 

http://s3.runnersworld.co.uk/members/images/645234/gallery/pub_5.jpg?width=350

 

Distance: 20 miles

Time: 2:43:45

Avg Pace: 8:13 min/mi

Garmin Info Here

 

03/02/2013 at 19:04
Love the pictures... Looks like an awesome run! So jealous of ur adventure. Did you stop in any of the pubs?
03/02/2013 at 19:06

Hi RRR - long time no speak! been lurking but a bit limited on time to post once I've read your essays!!! Looks like a nice run and you are going really, really well. Just be careful not to run the training runs too fast and leave your best marathon out on the road beforehand!

Are you and Steve looking to review your planned marathon race time in view of how easily you are doing these 20's?

How did you feel at the end of this run?

03/02/2013 at 21:37

Haha love the pics - there's a pub crawl waiting to be had! As I said, if you need a lawyer to defend your pacings...

03/02/2013 at 22:13

Great 20 miler indeed. Very positive how easy you found it and great average mile time as well.

03/02/2013 at 22:20

well done on doing the hill session and on the 20 mile. When I said I don't worry about the pace, I meant don't worry about being too slow but you do probably need to make sure you don't run too fast!

While that is partly because I was too slow as to you being too quick, your 20 miler was faster than my long run last week and I intend to break three hours for the marathon. That doesn't mean you can totally revise your 3:35 aim as running 20 in 3:35 pace is relatively easy compared to doing it over the last six miles when tired and still a long way from the marathon but it certainly is looking very encouraging and looking forward to seeing what you can do in the half-marathon. 

04/02/2013 at 10:38
Well impressed with your 20 miler , I bet you was pleased , how did you feel at the end and the day after ? My next booked race is the south Yorkshire half , I'm hoping to get a 10k in this month , I haven't gone above 15 mile yet but every long run I'm recovering faster , one for Steve , on Saturday's I'm supposed to do steady 5 milers but I incorporate the parkrun in it , do you think this could effect my long Sunday runs further down the line?
04/02/2013 at 11:00
Andrew Mitchell 14 wrote (see)

Morning RRR!

Glad to hear you're on the mend - hopefully you'll get some incident free mileage in this weekend

Like you I'd been put off using gels by people's descriptions of the taste/texture.  Done a couple of longish (for me) runs the last two weekends and have struggled towards the end.  Think I'll give them a try pre Silverstone.  Are they widely available or just at specialist running shops?

HI Andrew,

Gels are popular because they are foiled  wrapped and you know the exact carb content. But you can use regular jelly sweets if you plan how many you will need and you can manage a bit of chewing or you don't likes gels. The disadvantage  of this is if hot, they can be messy.

You would need to drink a bottle of 500ml lucozade sport to get 33g of carb each hour but you may not need this much fluid and fluid is heavy to carry but everyone has a way that works best for them so you need to try different things and see what is best for you.
RunnyRunRun wrote (see)

Ruth ... just had a thought and checked back over the pre-race food.

RUTH MCKEAN wrote (see)

  • Mid-morning- 500ml of fruit smoothie or low fat milkshake (sip over the whole morning if wish) and nibble on some jelly sweets should you fancy.

... are we talking Pick n Mix??? I have the BEST NUTRITIONIST EVER!! (Does a happy dance!!)

Yes, pick n mix but 100g should be sufficient over morning!

Your 20miles was good!! Love your picture gallery and  love the fact you did a 2 mile warm down after a 20mile run!

Will be interested  to see if the carb load will feel good for you on race day.

 


 

04/02/2013 at 11:50

Derrick

If the parkrun is not on road, I don't see a problem in running it fast and still doing the long run the next day.I wouldn't go for a PB though before key long runs in terms of distance or speed. On path or road is slightly different and will take more out of the legs. I would review it after each long run and if you are tiring on your long run then try and go in fresher or run the parkrun slower (ie target marathon pace)

Two weeks ago, I did a parkrun and hill session before a 22 and felt great on the long run. The next week I rested on saturday and ran 22 sunday and had an awful last few miles, so not always easy to evaluate!

04/02/2013 at 13:25

Hi RUTH MCKEAN

Thanks for the advice - that's great.  I got some gels on Saturday from a local running shop.  Next long run is scheduled for next Sunday so will try them out then.

04/02/2013 at 17:15

Food Diary 29th January

Breakfast: ½ cup porridge oats made with water with dash of milk, 2 teaspoons sugar.

Lunch: Tin of tuna, 1 x tbsp mayonnaise.

Tea: 1 x salmon fillet, peas, broccoli, cauliflower, carrots, spinach, 10 mushrooms, 1 fresh beetroot, 5 x asparagus, stalks of tenderstem broccoli, 1/4  leek  – all steamed. Cottage cheese.

Snacks: 1 x pink grapefruit, sunflower seeds, dried fruit

Drinks: 5 x coffee with small amount of semi-skimmed milk, 3 pints of orange squash,

Exercise: 15 minutes walk (Very sore back)

 

Food Diary 30th January

Breakfast: ½ cup porridge oats made with water with dash of milk, 2 teaspoons sugar.

Lunch: ½ can red kidney beans, 1 tbsp mayonnaise, 2 x rice cakes – one with honey, one with chocolate spread.

Tea: ¼ can kidney beans, peas, broccoli, cauliflower, carrots, spinach, 6 mushrooms, 1 fresh beetroot – all steamed. Cottage cheese.

Snacks: ½ cup of yoghurt with dried fruit and sunflower seeds.

Drinks: 3 x coffee with small amount of semi-skimmed milk, 2 pints of orange squash.

Exercise: None

 

Food Diary 31st January

Breakfast: ½ cup porridge oats made with water with dash of milk, 2 teaspoons sugar.

Lunch: Chicken and bacon salad (no dressing) – pub lunch.

Tea: Broccoli, cauliflower, carrots, ½ leek, 10 mushrooms, 1 fresh beetroot – all steamed. Cottage cheese.

Snacks: Apple, crème egg

Drinks: glass of diet coke, glass of red wine, 4 x coffee, 2 x pints of blackcurrant squash

Exercise: None

 

Food Diary 1st February

Breakfast: ½ cup porridge oats made with water with dash of milk, 2 teaspoons sugar.

Lunch: 2 scoops of ice cream and a mango & banana smoothie.

Tea: 2 x kipper fillets, broccoli, cauliflower, carrots, 3 mushrooms, 1 fresh beetroot – all steamed. Cottage cheese.

Snacks: ½ pack of quavers, 1 x cookie, 1 x cup of yoghurt with sunflower seeds and mixed dried fruit, 10g of peppered cheese.

Drinks: 2 x coffee with small amount of semi-skimmed milk, 3 pints of orange squash, 1 x vodka and tonic

Exercise: 1 hour walk.

 

Food Diary 2nd February

Breakfast: ½ cup porridge oats made with water with dash of milk, 2 teaspoons sugar.

Lunch: Garlic stuffed olives, Pepper stuffed olives, cheese stuffed peppers and roasted peppers.

Tea: 10 x cherry tomatoes, 10 x chicken wings, 2 x mini onion bhajis.

Snacks: 1 x Cadbury crème eggs, 1 x pack of white chocolate buttons,

Drinks: 4 x coffee with small amount of semi-skimmed milk, 2 pints of orange squash, 1 x ½ measure of vodka and cranberry juice.

Exercise: 5 mile run.

 

Food Diary 3rd february

Breakfast: ½ cup porridge oats made with water with dash of milk, 3 teaspoons sugar.

Lunch: (Had a lunch and tea mixed together as had a long run 11 – 2ish)

Tea: 1 x salmon fillet, peas, broccoli, cauliflower, carrots, spinach, 10 mushrooms, 1 fresh beetroot, 5 x asparagus, stalks of tenderstem broccoli, 1/4  leek, 8 slices of courgette  – all steamed. Cottage cheese.

Snacks: 1 x crème egg, 10g jelly sweets, 4 finger dark kitkat, 1 x pepperami, 1 x bag kettle crisps (the kitkat, pepperami and crisps all scoffed after long run wiaiting in Leamington for my lift home), ½ cup g

04/02/2013 at 18:26

Evening Angela!

Glad you liked the pics! I was very well behaved and didn’t stop in any of the pubs! I had meant to pop into one of the canal ones to get a bottle of water as I’d left my bottle of water on the kitchen counter but felt ok so didn’t bother stopping for any.

It was SO nice to have an uneventful run … after last week’s challenging long run and the long run before that in deep snow, it was nice to be able to just run without any obstacles!!

04/02/2013 at 18:33

Evening DS2!

Fab to hear from you! Yes … the waffle is still going strong! But I love writing about my runs - it’s like running them all over again … but without the need to duck into hedges or any danger getting rained on!

I hadn’t meant to run this one quickly … I just let the legs take me and just ran it at a pace that was comfortable and that seemed right for the conditions and how I was feeling. It was so nice not to have to deal with floods or snow!

I don’t think there are any plans to change the targets. I’ve only been running a couple of years … plenty of time to crack sub-3 .... In my dreams!!

I felt comfortable at the end of the run … had a couple of miles cool down. Just took it really gently.

04/02/2013 at 18:41
Steve loves bacon wrote (see)

Haha love the pics - there's a pub crawl waiting to be had! As I said, if you need a lawyer to defend your pacings...

So long as you don't mind running 20 miles over the course of the pub crawl!

I think I'll stick to the Wellingborough Road in Northampton!!

 

04/02/2013 at 18:50

Evening Shady Ady,

Thank you! It was nice to get out and just run

Definitely a relief after last week when I thought I might be on enforced rest with a sore back for a while!

It’ll be fab for us all to catch up at Dorney Lakes next week and hopefully it’ll be new PBs all round!

Edited: 04/02/2013 at 18:54
04/02/2013 at 18:54

Evening Steve Marathon Coach,

Thanks for the feedback. When the Garmin beeped to say I’d finished the 20 miles and I saw the pace, my first thought was “Steve is going to tell me off!”

It wasn’t intentional … it was just one of those runs where everything went well and I just ran to what felt comfortable. Hopefully Paris will be as comfortable and things will go as smoothly!

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