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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19/12/2012 at 14:22

DS2 – Nice try! Don’t make us track you down ...! You promised pink socks. No going back on your word now! Besides we all think you’ll look very fetching. Did I say fetching? I meant feminine...

Minni – I like it! Extra evil! Brolish will turn up on the wrong day ... and in a heatwave ... in Lycra. Don’t worry Brolish  - we’ll all turn up to laugh and point... I mean cheer you on

If they don’t put the GFA bar up for ladies, hopefully I’ll be able to sneak in on a GFA in the next couple of years. Having no joy through the ballot so far ... 

Soren – Llanelli is the same day? Well hopefully the heatwave / tsunami / fireballs will be confined to the London area then! You’re right – Paris is on the 7th April so hopefully a little too early for heatwaves!! Fingers crossed anyway ...!

Andy – What made it so good? Was it the atmosphere?

Re office showers – keep campaigning!! It has made such a difference to be able to run at lunchtime and it’s amazing how many new trails and footpaths you find around the local area! I work on a big industrial estate but within 10 minutes you can get to the most amazing woodland paths and tracks. A bit boggy this time of year but fantastic for practising Cross Country and de-whitening new trainers!

Training Questions

I tend to average about 35 miles a week (although I reduced this slightly after the marathon in October for a few weeks) so at 26 miles this week will be a nice relaxed week for me. However after this, the mileage jumps by about 4-5 miles a week up to a 39 mile week at the end of week 4.

The significant differences will be the structured runs and the speedwork. For instance tomorrow I’ve got a 4 mile run with the middle 2 miles at sub 8 minute/miles. In the past I’ve tended simply to run the whole thing a bit quicker and just to push harder if I want a quicker time rather than use structured methods of doing this. It’s going to be REALLY interesting for me to do these types of run and to see what impact they’ll have on my speed. 

I think Steve Smythe has shown he means business by not only scheduling in a Christmas Eve, Christmas Day and Boxing Day run but by also giving me a New Years Day run. Ouch! If anyone wants to stand by with orange slices, a damp cloth for my brow and some dispersible aspirin in a glass of water, I will be very grateful!  ... and also very surprised! 

seren nos yn canu    pirate
19/12/2012 at 14:26

I noticed that RRR......I am running chistmas day, boxing dat#y and the day after.......but they are traditional now.park run on christmas morning is a great way to get the family out of the house and to avoid starting on the alcohol at breakfast time

 

A.W
19/12/2012 at 14:27

Hey Sarah, we have similar runs tomorrow. I have 6 with middle 2 at 6.45. Did you have a session today?

I know what you mean about next week, I have a Christmas day brisk 5 miles in 35 mins!! Part of its my own doing though, I booked a 10k for the day after boxing day!

A.W
19/12/2012 at 14:52

I'm very good with a pointy stick if that's any help and making eek eek noises as I prod you along...

LOL to the festive runs - like you wouldn't be out anyway! No sympathy here - it's the best part of the extra days off...

19/12/2012 at 14:59

Sarah it was my one & only experience of a big city marathon & the atmosphere & experience of it all made it a fantastic occasion.  I'm very envious of you doing Paris

That's a harsh schedule giving you Xmas Eve, Xmas Day & Boxing Day. Are you planning on cutting down on the festivities otr fitting the runs in around the parties etc?  I've got a 7 mile trail race on Boxing Day morning (first 3 miles uphill ) which will be enough for me.

19/12/2012 at 20:00

Seren – I like the idea of doing a Christmas parkrun! I don’t know about getting my family out of the house on Christmas morning though … more likely leaving them fighting over the cracker toys IN the house and getting myself out for some peace and quiet!!

Evening Alex – We do have similar runs tomorrow … but what you tactfully didn’t say is that yours is a lot quicker than mine! One day I’ll chase you down Alex … I’m going to keep practising! (Or maybe just distract you with a mince pie and an artfully placed trip wire…

Hi SB! – Not sure a pointy stick is quite the encouragement I was looking for … although getting prodded with a stick might be more effective in making me get out of bed New Years Day than the offer of a cup of tea! You’ll have to phone me up and scream “Pointy Stick!!” down the phone at me and hope The Fear takes over!!

Evening Andy! – Well I think there are still entries left for Paris…! Your trail run sounds good… but if the first 3 miles are uphill does that mean the final 3 are downhill?? I’m don’t tend to drink much except on special nights out so the running shouldn’t really be too affected by Christmas …

But saying that, I’ve got an all-inclusive work do tomorrow which might be a bit messy. I’m swapping my runs around today and tomorrow to fit around the routes available in that area and the time I’ve got ... and luckily Friday is a rest day!!

19/12/2012 at 20:16

yes not very festive of me to put runs on those days. I always recall Daley Thompson saying he trained on christmas day because he knew his rivals would and most runners I know like running those days as it's quiet and means you can eat more later without feeling guilty but it's really not a problem at this stage of the schedule if you want those days off!

Edited: 19/12/2012 at 20:16
19/12/2012 at 21:13

Don't wimp out sarah. If you do all of the runs I promise to wear pink socks!!!

19/12/2012 at 22:03

Evening Steve - Thanks for the offer, but I'm not missing any runs unless there's a proper reason ... sitting in front of the TV scoffing turkey probably doens't count as a real emergency!

... Besides I can't miss the opportunity to dress DSanta2 up in pink socks... ! (I know he'd be peeved if he didn't get the chance!)

19/12/2012 at 22:08
Haha RRR. Glad to hear it. I know you won't miss any and starting to regret my offer now
19/12/2012 at 22:55

Training Session: Week 1, Day 2 …

4 miles: 1 x mile at 8 min/mile, 2 x miles at 7:25 min/mile, 1 x mile at 8:25 min/mile.

It’s raining. Actually ... it’s pouring. And there are puddles EVERYWHERE.

I looked at my spangly, new Asics GT2000 trainers. I looked at my clean, new Asics running tights and top. Tonight is most definitely a night for running indoors.

I set the treadmill to 6kmph warm up walk for 2 minutes and an incline of 1.5 and did 1 mile at an 8 minute mile (12kmph), 2 miles at 7:25 minute mile (13kmph) and 1 mile at 8:25 minute mile (11.5kmph).

This run was scheduled for tomorrow, but I have swapped these sessions over as I have my work Christmas party tomorrow and there isn’t an easy route nearby to do a night speed session on.

19/12/2012 at 23:03
I've always enjoyed my Christmas day runs.....it's the new years day one I would be more worried about!
19/12/2012 at 23:13

Sarah - I'm thinking about trying to find a Christmas day parkrun (if any city is doing one not on a Saturday) and adding another couple of miles onto it. MIght be nice to get out and away from the sprout fug. (Urgh sprouts!)

I reckon if I can manage a 5k around Dublin after my sister's Hen Do, New Years Day should be a breeze ... !

19/12/2012 at 23:38

well done on the session though some think doing it on a treadmill doesn't count and you may have to do again after getting home after the xmas party!

xmas park runs here: http://www.parkrun.com/crispy/christmascompendium

20/12/2012 at 00:10

Steve - Well ... I can give it a go after the Christmas party but it won't be speedy and may be a little bit wobbly ...

Thanks for the Parkrun link - it looks like there IS a Christmas day parkrun near me after all! Might as well work up an appetite for the turkey!

20/12/2012 at 00:25

yes seriously not a good idea to repeat tomorrow and rain will probably continue anyway. In some weather conditions understand best to run on a treadmill than in ice, snow, strong winds and downpours etc though generally I do think it's not quite the same as running in the real world. However, I only have managed about 4 proper  treadmill runs in last 40 years so it's not my specialist subject  

Dubai Dave    pirate
20/12/2012 at 06:29

Out of necessity I have trained for quite a  few marathons almost excusively on treadmills, I don't see that it really makes any difference, your still running. Having said all that I would still rather run outdoors

20/12/2012 at 06:43
I find treadmill running much tougher than outside. I'd have struggled with those two middle miles.
20/12/2012 at 07:00

Ingrid Kristiansen set a world record 2:21 at the London Marathon in 1985, after doing most of her training (during the Norwegian winter) on a treadmill.

I've never understood why, but I find some sessions harder on the treadmill than outdoors.  Not just mentally (averting boredom), but physically harder.  Perhaps it's because I'm in my garage, where there is very little air flow?  edit: I see Minnie agrees!

I know I'm in a minority, but I actually like training on a treadie  (except long runs, I admit).

Edited: 20/12/2012 at 07:01
20/12/2012 at 07:07
I saw Minni kissing Santa Claus wrote (see)
I find treadmill running much tougher than outside. I'd have struggled with those two middle miles.

I like the feeling I get after those tough miles on a treadmill - knowing I refused to give in to the temptation of simply pressing a button to reduce speed. 

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