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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18/02/2013 at 17:43

Afternoon Brolish!

Thank you very much! It was a very nice surprise that my legs were comfortable maintaining that pace and speeding up …! Who knows maybe a new PB at Silverstone in a couple of weeks? Or is that wishful thinking?

18/02/2013 at 17:43

Afternoon Minni!

Hee hee!! Thanks! No-one can say that I don’t take the sprint to the line seriously!  Not sure it’s a pic I’ll be framing for the wall, mind …

18/02/2013 at 17:44

Afternoon Sam!

Thank you very much! Yep – you can’t say we aren’t motivated this year! With three very close 5k and half marathon times, the bootcamp time trial is going to be good fun! It’s nice as we all get on really well … but there’s definitely some friendly competition!

Thanks for the running tips at the 2nd bootcamp regarding stride efficiency … I’ve been practising these on my long runs and the more I practise the easier it gets. I’ve also been making sure that I relax my arms and shoulders more as Steve Marathon Coach suggested and it definitely feels more comfortable.

18/02/2013 at 17:45

Afternoon Andy!

Thank you! Yes … I seem destined to have ‘interesting’ runs!!

I’d like to get another PB at Silverstone, but it’s the day after the 3rd bootcamp training day so we’ll see how it all goes. That being said, I’d be disappointed not to …!

I don’t know much about the advantages and disadvantages of gels vs energy drinks, but I find that gels are easy to carry (can stash 6 or 7 in my running belt if necessary) and just drink water. Whereas with an energy drink I’d either have to carry some the whole way or rely on the aid stations at a race carrying the particular drink I’d practised with. And hope they hadn’t run out when I got there!

Ooh I have never been to Bicester village for shopping although one of my friends raves about it! I’d definitely rather be there shopping than supporting at a race!! The queues out from Silverstone after the Race For Life were terrible – stuck in the carparks for a LONG time as traffic management didn’t seem to be working, but this may well have been sorted out now.

18/02/2013 at 17:47

Afternoon Bacon Steve!

Well done on YOUR new PB too … can’t believe you were so close behind me! That was such an AMAZING amount of time to knock off your half marathon PB! You’re going to have to wear a bell at the Bootcamp time trial so I know when you’re catching me up!!

Or maybe I’ll just trip you up on the way to the track …

18/02/2013 at 17:56

Hey hey,  Yes, no ditch, but some very muddy trainers after.  Glad I didn't take my shiny new ones out.  Could well have done since I never planned to leave roads/pavements, but hey ho!

I'm so jealous of your new pb!!! I haven't had a pb for aaaaaaaaages.  Silly races all being cancelled last year

I'm hoping I can get 5 in a row this year... Colchester half, then I'm doing Orion 15 the following weekend (shhh don't tell anyone I've never done a 15 mile race before)...then the halstead marathon, then I'm doing the westminster mile (again don't tell anyone i never raced this distance) adn then the bupa 10k - can u believe that my first proper race i trained for was this one back in 2008, and I have never since beaten the time I set of 52:50.  I was running with my sister after she'd appeared on gladiators, so she was super fit- probably pulled me around!

I think I should run with you- that would make me super speedy... (or muddy...from falling in a ditch )


18/02/2013 at 23:37

Sarah - well done on your race. I can't believe how well you're all doing. I'm also quite reassured that the carbo loading was a struggle for you too .

Keep up the great work!

19/02/2013 at 15:26

Afternoon Angela!

So a planned pavement run went horribly wrong cross-country style!! Who says running is boring??!

Sounds like you’ve got some fab races planned for this year ... I’m sure there are some new PBs in there waiting for you too!! A nice mix of distances too! Which one are you looking forward to the most? Is the BUPA 10k the one in central London? Wow – your sister was on GLADIATORS?! How did she do?

Hee hee!! Are you SURE you’d want to run with me? My runs always seem to be eventful!

19/02/2013 at 15:27

Afternoon Malcs!

Thank you! Yep the carb loading was definitely a struggle! HUGE amounts of food were prescribed although I felt fine the morning. I was a bit worried on Friday though as I had visions of having to stop at a portaloo on every lap!

You were carb loading too weren’t you? Was it for a race or was it in food-sympathy with me, Ady, Steve and Mel? A bit of moral support?

19/02/2013 at 15:45

Week 10 Schedule

Mon Feb 18th: rest

Tues Feb 19th: 4 x 2000 in 8-8:15 starting every 10 mins (9M in total) (6:26 min/mile or 15.4kmph)

Weds Feb 20: 10M easy in 8:30 miles

Thurs Feb 21st: 7M with 3M section in sub 7:15s

Fri Feb 22nd: 5M easy or rest

Sat Feb 23rd: parkrun 5k or 20-21 minute blast - 5M in total

Sun Feb 24th: 22M long slow run: 8:30 to 8 minute miles

 Week total: 53-58M

19/02/2013 at 15:54

Afternoon RRR

Amazing that you're up to 22 miles already for your long run and still what 6 weeks to go? 

Will you be aiming for another parkrun PB this Saturday?

19/02/2013 at 16:21

Re Carbo loading

I may have got the wrong end of the stick here but did you carbo load just on the Friday in advance of your HM?

If so, I'm not surprised you struggled to pack that lot away....for a typical Sunday race I usually start my c-loading on a Thursday evening and then Friday/Saturday as well. That way I have not crammed in a huge excess on anyone day, but I do all the snacky things and sipping on sports drink throughout. Main staple would be rice and/or pasta with veg and then bread and honey/jam or cereals over those days with very little protein (it takes up valuable space!).

19/02/2013 at 16:21

BTW - I have to say that whatever you did worked, so well done on the PB's!

19/02/2013 at 23:11
Congratulations on a fabulous race, a new PB and beating that guy on the home straight.

Are you racing at silverstone or practising MP miles?

How did you find running on the gels at a faster pace than on your training runs?
Edited: 19/02/2013 at 23:12
20/02/2013 at 12:40
One for Steve , I did my lsr on Tuesday ( 15 mile ) due to sickness , I have got a 20 miler on Sunday so do you think it's wise to leave one of my midweek runs out , which one , I have a lsr , (11 mile ) and 2 speed sessions plus a 5 mile steady Saturday run.
20/02/2013 at 12:59

Week 10, Day 2:

Goal: 7 miles with middle 3 sub 7:15

Actual: 7.72 miles with middle 3 sub 7

Note: I’ve switched Tuesday and Thursday’s runs this week.


After feeling a bit under the weather last week, I’d been coughing and hacking all day at work today and the sympathy of my colleagues had worn thin after the 77th coughing attack. I’d been told that I shouldn’t really be in and they’d threatened to lock me in one of the labs and only open the door to throw Lemsip packets at me to keep the risk of contagion down. Charming.

I wasn’t feeling well but decided to give the session a try. If I started feeling worse, then I could always come home again. Better to try the training and not manage it than not bother trying.

The warm up run was very slow and I stopped at mile 2 before the fast 3 miles to cough. I did 2 miles at sub 7:15 pace, but stopped at mile 4 for about 20 seconds to cough and then completed the final sub 7:15 mile and had another cough. Then ran home very slowly.

This should have been a fun session, but I definitely didn’t enjoy it. I’m going to see how I feel and maybe give this evening’s long run a miss if I’m not feeling better. Either that or slow the pace right down.


Run Summary:

Distance: 7.72 miles

Time: 1:02:55

Middle mile splits:

Mile 3: 6:43

Mile 4: 6:51

Mile 5: 6:43

Avg pace overall: 8:09 min/mile

20/02/2013 at 14:07

Update: Judging by how I’m feeling at the moment, I think I’ll give tonight’s session a miss and use today as a recovery day. My chest feels as though it’s stuffed with cotton wool. While I’d like to complete every session, I don’t think going ahead with the one tonight will achieve anything except possibly make the cold worse ...

It’s very irritating as in every other way, I feel very strong. I don’t have any other minor niggles and the left knee which was slightly stiff a few weeks ago seems to have completely healed. Although, I hope I don’t jinx myself by saying that!

20/02/2013 at 14:20
Hey hey, sorry you're poorly I think it's a symptom of marathon training that's difficult to avoid unless you take a nap every day... Hopefully it'll clear up quickly, but be confident you already have a 20miler under your belt

Yes, looking forward to the races, yes Bupa 10k is in central London... One of the few London races you can just sign up for rather than enter a ballot and pray! Though entries are closed now. I think I'm looking forward to Halstead marathon the most. I didn't get to do a marathon last yeah, but u can't beat that feeling u get after running a marathon. Totally after the runners high!

Yup, sis was on the first series when it moved to sky, so about 5 years ago. She won all of her events but then lost the last bit. Apparently they'd never done it all the way thru before. Hers was the first show to be filmed, so they didn't realise that wet shoes made the travellator impossible.... Eventually they stopped the travellator, when the other girl was half way up (after about 10 mins in real time of them tying to get up) so she went on to best my sis... my sis was the only one the whole series who lasted against panther in dual!

What are your other race plans? Beyond Paris?
20/02/2013 at 18:35


My sympathies. I am also fighting a horrible virus that has knocked me out of the game - hacking cough,etc. Hope it goes away soon!



20/02/2013 at 21:20

yes wise to have a day or two off if you don't feel great and well done for what you did yesterday.

Derrick - having done the 15 on Tuesday, you don't need another midweek long run - and so I'd focus on doing the faster sessions but don't run them on successive days so you may need to do a steady five or six to replace one of them and the most important session is the long run Sunday

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