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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05/02/2013 at 23:02

AM14 - re parkrun.

You could try what I did last week at a parkrun for a bit of fun before a Sunday XC race. I decided to run a handicap race and started right at the back of the field of about 230 runners - with the young kids and dogs!

Then with a slow start for obvious reasons, I worked my way through to 56th at the finish and in so doing ran a progressive race finishing hard but 3 minutes off my PB.

It was fun and I had a chance to chat with some friends and acquaintances on my way through the crowds.

06/02/2013 at 01:02
Do you run on your own or with a partner/ club. Have you changed your diet alot for the Paris marathon and what effects do you think it's had ?
06/02/2013 at 12:25

Afternoon Mike!

I like your parkrun idea! A build up run but with extra chatting!

How did your XC go afterwards?

06/02/2013 at 12:26

Afternoon Derrick!

I’m a member of a club, but unfortunately rarely get to go to the training sessions due to the times ... but I use the track occasionally and get money off race entry so it’s not all bad! I was saying to Sarah Osborne (on RW forum 6 sub 3:30 thread) that it’s a shame we don’t live closer as we’d be able to train together ... but I imagine it would be like RW bootcamp and we’d spend more time chatting than running!

My boyfriend runs and has been running for about 10 years, but I’m now a bit quicker than him which he isn’t terribly impressed by. I try to encourage him by running past him and shouting “Na na na na na, you can’t catch me!” but he doesn’t seem to like this for some reason ...

I haven’t really changed my diet for Paris apart from being more strict about the wheat and gluten thing. Eating those gives me an upset tummy which in the past has been worth it if it’s a slice of really delicious cake, but now I’m training harder and having goal paces to stick to, having to stop at the pub for a loo break or suffering from tummy pain is more of a problem so I’m behaving myself a bit more!

How about you? Are you being more strict with your diet now you’re training hard?  Do you run with a club or a friend?

06/02/2013 at 12:27

Week 8, Day 2

Goal: 5 x 1600 in 7 – 7:30 min/mile ... changed halfway through to Thursday’s session of 6m with middle 2 at HM pace

Actual: 6.12m total with middle mile 1 at 6:58 min/mile and middle mile 2 at 7:30 min/mile.

I struggle with Tuesdays. It’s a dash home on the M1 through rush hour traffic to get to the nursery before 6pm and then a whirlwind of stories, baths and settling of the 3 year old. Then it’s a wait until 11pm to pass over the child monitor before I can head out for a run.

Last night, I had planned to run the mile repeats. I’d diligently used a route planner website and drawn out a route which was slightly over a mile and wasn’t too hilly, deserted or busy. The trick was finding the fine line between having to constantly dodge people and hurdle canines and choosing somewhere so deserted that I’d get spooked if a rabbit  hopped across my path. The route I’d chosen seemed fine. Interestingly bendy, a bit of a hill and a few roads to cross but it was street lit and less than 2 miles from home.

I completed the 1.5m warm up and ended up at exactly at the start of the loop. Perfect. Set the Garmin to record my average pace over a mile – GO! 6:58 min/mile. Fine.

Tried to reset the Garmin for the next mile ... nope. It wasn’t playing. Pressed the right buttons. Then the wrong buttons. Then tried to play Fur Elise. The Garmin wasn’t having any of it.  

I would struggle to complete the laps properly without having an average pace. The loop was on a housing estate and there were a lot of corners and hopping on and off of kerbs. If I could record the average, then at least I’d get an idea but just checking the Garmin occasionally wouldn’t give me a very accurate idea. Bother.

At least I knew the route and the distance of the loop. I decided to do another loop at 7:30 minute mile and complete 6 miles and substitute this run for Thursday’s session which was 6 miles with the middle 2 miles at half marathon pace (7:30 min/mile). The first lap would have been slightly too quick, but the rest of the run would be fine. See ... not a complete loss!

Completed the lap at half marathon pace and then ran a gentle lap for a cool down and ... darkness. Someone had pushed the ‘Power Off’ button on the streetlights and everything was suddenly plunged into darkness. I’d forgotten about this ...

The council had decided that as a cost saving measure that they would turn the streetlights off between midnight and 6am. In theory ... marvellous. We all save money and wouldn’t need the streetlights because we would all be in bed sound asleep dreaming of our next working day as good citizens.

However, the council didn’t consider that there might be a few people who might NOT be in bed asleep and who might appreciate the guaranteed hours of darkness to go and pilfer other people’s belongs. And mad runners, too of course.

There wasn’t a lot of lycra around, but the amount of cars up on bricks because of having their wheels stolen was getting ridiculous. You would have thought the police would be able to track the wheel thieves down by finding out who was buying bricks in multiples of 4 ...

At least the session was completed ... even if my run home was slightly more murky than I’d expected. I hadn’t worn a headtorch this evening, but this meant I could slip in and out of the shadows unseen and unnoticed. I’d like to say unheard too but with my heavy breathing it sounded as though a prank caller was practising out on the streets.  

Session Summary:

Distance: 6.12 miles

1.5 mile warm up – comfortable pace

1 mile lap at 6:58 min/mil

06/02/2013 at 13:10

Careful out there you've got to balance the need with training and safety and seeing where you are going!!

06/02/2013 at 13:17

RRR - some great running from you and photo-journalism to boot.

Re parkrun handicap idea. It's not patented so feel free to copy!

Re XC - tough, hilly & muddy 5m. The hills were relentless as you would expect on a 4 lap course and the route was really churned up, even on the flat. At times we were breaking through the surface to ankle depth.....

All good training for the quads and hammies and I followed up with an 11m tempo run later (road) and pushed to MP for 3 miles, overall average about 8:30min/m.

So officially ko'd after that lot!

Easier week now leading into Wokingham HM on Sunday........

06/02/2013 at 17:22
Hi Sarah, finally caught up with your thread...some amazing runs, again. The pubs in your 20 miler look nice.

Did I read right....you added another 2 miles on to your 20 miler to cool down, or did I miss read what Ruth had put?

You had better be careful running around late at night...they may start to think that your the wheel thief!!!

Ive found that jelly babies dissolve in your mouth if you let them so no effort is needed!

Its such a relief getting a 20 miler done - last year I didnt complete this until the end of March...im hoping to get a few more in before marathon day. How many do you have planned?

The 20 miler I did was mainly on country lanes but the last 6 was on road.

The XC race I did was mainly in fields at least ankle deep in mud!

Its nice that you know a good physio and its even better when you can get it on your health insurance!

Whats the distance of your LR this week?
06/02/2013 at 21:05

Hi Sarah,

Yes looking forward to the s,y,half.

I run alternative weeks, In the week with my running club mates and on sundays with a good mate, he's completed a few marathons, including london .  And the following week on my own due to shift work I do.

Can't believe you go out at 11 at night and on your own as well, you must be well motivated, i would be looking forward to my bed !

06/02/2013 at 22:25

Hi there RRR

just checking in...I've been massively busy over the last few weeks. Your progress is astonishingly good. Well done!

Really enjoyed reading the thread!

06/02/2013 at 23:30

well done on doing what you did in the circumstances you had but think we might need to switch things around a bit. I don't think you should be doing what is probably the second most important session of the week at around midnight.

it might be better to permanently swap the Tuesday and Thursday session around as generally the Thursday session are simpler to perform but generally it probably isn't ideal doing any hard session that late in the day even if does show you are very dedicated!

07/02/2013 at 09:50

Hi RRR. I've been following your progress with interest. Well done on everything that you've achieved so far. You're doing really well.

I have three small kids and when I trained for the marathon the last two years I ended up swapping my Tuesday and Thursday sessions around, as Steve suggests. I was often doing intervals on Tuesday evenings on my own, with very little sleep and in the dark. The result was that I never fully recovered for my other sessions and didn't run my intervals fast enough. If I had my time again, I would've swapped my sessions sooner and looked at the bigger picture of my work/life/training balance.

Anyway, well done on showing such incredible dedication. You deserve to do well. Keep listening to Steve and the team and I'm sure you'll do brilliantly.

 

 

07/02/2013 at 12:47

Yes I would agree with that Steve!! 

Keep the physio sesion just to keep on top of your back and another session may well sort your knee out too.

07/02/2013 at 14:13

Afternoon Sarah Asics!

Thank you! I had no idea the lights were going to go out – definitely don’t want an action replay of that again – was very creepy! You definitely can’t plan for who’s around but I try to stay as safe as possible and carry a personal alarm. I’m also being tracked through the wonders of GPS by the boyfriend when I’m out and don’t listen to music or audiobooks late at night. However, I still wouldn’t want to run when the lights are out like that again – far creepier in the town than out in the country!

My knee has been a lot easier recently although it started playing me up after a track session initially so it’ll be interesting to see how I get on tomorrow morning after the track session tonight.

07/02/2013 at 14:13

Afternoon Mike!

Will definitely be stealing your parkrun idea then ...! So long as you’re not charging royalties or anything!

Wow! That’s impressive – a 5m XC and then an 11m run later on!! Bet you were EXHAUSTED!! Hope you had a massive tea!! I’m definitely taking advantage of being able to eat loads while I’m running!! (Shhh! Don't mention the creme eggs to Ruth!

Good luck for your HM on Sunday. What time are you going to be aiming for?

07/02/2013 at 14:14

Afternoon Sarah Osborne!

I’m definitely going to have to do the run again ... but stopping at a couple of pubs. Maybe take a day off in the summer and run in the sunshine and visit a pub every few miles!

Yes, had a 2 mile cool down after the 20 miler. I’d ended up a couple of miles outside Leamington and had a half hour wait for my lift home so decided may as well get into the town for some snacks!

I’m not too sure how many more long runs I’ve got on the schedule – I haven’t yet got the schedule for the weeks after 9 but I haven’t got a long run for the next 2 weeks. I’ve got parkrun and a trail run this weekend and Dorney Lakes half and a hill run next weekend. What’s yours looking like?

I know what you mean – it’s nice to get the first 20 miler done early! It sounds nice running in the lanes. Mine was a combination of lanes, trails, canal paths and roads.

It sounds like you did so well in your Cross Country – loved your run report too!!

07/02/2013 at 14:14

Afternoon Derrick!

Sounds like you’ve got a nice mix – one week with a running partner, one without! Do you find you have to change your pace much to run together or does it work out ok?

I like running at night – less traffic and it’s all a bit more peaceful! Besides, when I get home theren’t isn’t anything else to do – I can just relax and go to bed! Wonderful!

07/02/2013 at 14:15

Afternoon BTRR!

Nice to hear from you! Hope everything’s going well your way!

Glad you’ve enjoyed the thread ... I’m trying for more pics and less waffle ... but not entirely sure it’s working!

07/02/2013 at 14:15

Afternoon Steve Marathon Coach!

Yes, that will work well! I’ll swap the Tuesday and the Thursday sessions around, although the (now) Tuesday sessions will probably still be pretty late (unless I can fit them into a lunch hour). I hope that’s ok.

07/02/2013 at 14:16

Afternoon Rob Cope!

Thank you!

That’s really helpful ... it’s difficult to fit everything in with the training – especially this time of year! I didn’t realise how spoiled I was training for an Autumn marathon last year with the light mornings and evenings and sunshine!

I will be swapping the Tuesday and Thursday sessions over and trying to get to use the track if possible on a Thursday so that should make the interval sessions much easier.

I’ve got physio, intervals, parents evening and a job in Coventry tonight so I’ll have to be super organised ... and that’s just with one child! Impressed that you managed to train for your marathon with 3 small children!

Steve, Sarah and Ruth have been amazing so far as have the Asics and Runners World team. I’m definitely listening to what they’re saying ... and it’s working brilliantly so far! I’m still overwhelmed to be given this chance. One word: Wow.

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