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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07/03/2013 at 10:31

Evening Derrick!

Yes starting to feel a lot better thanks!! Finally! Although 3 year old has come home from nursery with a sick bug ... I’m just going to wear a diving suit for the next 4 weeks. Might slow me down a bit, mind ...

Sounds as though you’re doing really well ... and possibly on track for a new 10k PB in your next race!!

07/03/2013 at 10:31

Morning Buffy!!

Thank you so much! That’s such a nice post – thank you.

So glad you’re feeling better too and you felt fine after your 9 miles. How did you feel while you were doing it? I’m still feeling quite tired while I’m running, but not so exhausted afterwards. I’m finding my legs are achier too. Are you getting this?

07/03/2013 at 10:32

Morning Sarah!

Hee hee!! I do like to go to Spin Class when I get the chance, but oh my goodness I feel like I’m dying half way through. I always end up clock watching in the class too and the first half an hour seems to take an AGE to go past!! I always feel amazing afterwards though ... or maybe that’s just the feeling of relief that it’s over!!

Sounds as though I may need to educate you in the ways of gluttony at the Thunder Run!! Hee hee!! We’ll be doing lots of miles – surely an excuse to scoff lots of jellybeans and flapjacks that always seem to be in the food tents. Although saying that I hope there ARE food tents there .... Haven’t done this particular run before ...! Eeek!!

07/03/2013 at 10:33

Week 12, Day 3

 Goal: 11 miles slow in 8:30s to 9s

 Actual: 11 miles slow in 8:30s to 9s

 

Last night’s run was fine, although I noticed that my pacing was all over the place. I kept dipping down to sub-8 min/miles then pulling myself back to the proper pace of 8:30 – 9s. But rather than being disappointed with that. I’m seeing it as a good sign. As a sign that I’m feeling better and finally shifting this cold.

When we did the pacing exercise at bootcamp of running at 8 min/mile I found it difficult to hold that pace because of the cough and the tightness in my chest and it felt as though I was running at least a minute a mile quicker. I didn’t even like to think of running 26.2 at that pace while I was feeling like I was.

I’m training for Paris at the moment, but my whole reason for running is because I enjoy it and I love feeling like I do when I run. Remember how great it felt when you were about 6 years old and running in the park just for the sheer joy of it? That’s how I usually feel when I run. Life is good. The grass is greener, the sky is bluer when I run.  But the last 2 weeks, there hasn’t been much joy. Every mile has been a hard slog and I’ve laced up my trainers and gone out there because I had to.

But finally ... dipping into sub-8 min/miles by accident? That’s good. It means that running is no longer feeling quite so difficult, that I’m reclaiming some of the joy. I’m not quite back to normal, but soon I’ll be running like a 6 year old again.

With joy, that is. Not around the local park with a mad Labrador and a football. Although there’s time for that too.

 

Distance: 11:14 miles

Time: 1:34:21

Avg: 8:30 min/mile

07/03/2013 at 10:57

Good that you are feeling better and felt able to go quicker. I thought the schedule said 36 mins which was that because it was divided by three minutes as each pace to be run for a minute and would roughly be five miles

 

07/03/2013 at 11:04

Morning Marathon Coach Steve,

Thanks for your speedy reply! I'll amend my run to match your reply.

Can I just check one more thing, please. I've got intervals scheduled for the Tuesdays for the next 3 weeks. What recovery times should I have between each set. Is there a system you use for the length of each interval (such as 60 secs for 400s or 2 mins for 1600s etc) to give you a recovery time or does it depend on what you're training for and the individual?

Edited: 07/03/2013 at 11:04
07/03/2013 at 16:07

Hi RRR, what a lot of faff for a run at the gym... this is why i gave up my gym membership and have officially become an all weather runner.  That way, if i run after work i just get changed and go, rather than pack a bag, get i ncar, drive to gym (5 min drive), get to gym, wait around for a free dreadmill, do a work out, try ro fend off all the boy PTs who wanna talk to me, - problem with being mixed race- I look exotic to everybody  and by the time i get home, gotta make dinner.  now i can get dinner prepped as i'm getting dressed to run... go run., and by the time i'm back, have dinner ready in 10 minutes.

Sarah, don't be jealous... you shouldn't be jealous of a burger king/kfc consuming gal masquerading as a runner!  Look at how much faster you run!!! 

07/03/2013 at 16:36

the recovery depends to some extent on whether you are building endurance or working on speed. sometimes I just like starting at a set time so for your 1000m reps you start every 5 minutes so if you do 4:15 you get all of 45 seconds recovery and that builds endurance. For the 400s you are working more on speed and not building up too much tiredness as it's in the taper so I am suggesting you start every 2 minutes 30 and if you run 95, you get 55 seconds recovery. For the 200m, I am suggesting just doing a minute jog - you could just fast jog back to the start - doesn't matter if it takes 65 or 70.

On the 800s it's also an endurance session and would probably prefer you doing by starting every 4 minutes but if you are tired, it may be bettter starting every 5 minutes

07/03/2013 at 20:46
Evening!!

I'm going to change rest days and do today's run tomorrow morning!! Not sure how I'm going to get on with an early morning run ... First time for everything!! Will make a change to finish a run in daylight anyway!
08/03/2013 at 00:37

ok at least it gives you more rest from Wednesday's run but does mean it is closer to the weekend runs and with it being early morning, you may want to start it more gently than you would an evening session. 

08/03/2013 at 10:36

 Hi Sarah

I  have sort of made a decision for you! about a restaurant the night before Marathon (6th) and in process of getting this booked. This is the one: http://www.tripadvisor.co.uk/Restaurant_Review-g187147-d3534218-Reviews-Il_Piccolo_Rifugio-Paris_Ile_de_France.html . The problem this year is that the area you are staying has only small eating places so sitting 17 was the problem so close to the hotel but this restaurant has suggested that we book it all out for private eating, it only sits 23 in total anyway and because it has good reviews etc I just thought this was going to be the best option.. If you want to give me an idea of what you want (perhaps we can wait a couple of weeks before doing this) I have email contact and also do rice options. I have suggested we book for 6.30pm.

 The night before you are not likely to be eating until 9pm as you do not arrive in Paris until 6pm, then go straight to expo so I think best suggestion is to eat  at one of the two Italians only 200-400m form the hotel. I still need to confirm they will take the number we need etc so trying to do this today. These two restaurants are ranked lower than the above by trip advisor but still good reviews. I will send link once I know this is possible. Restaurant choices has been a little tricky this year  as little website info on eating places in this area of Paris etc hence time this has taken and no menu available to give you links.

08/03/2013 at 10:37

Some information just to start you thinking/remind about race day (not sure you will thank me for that one!).

  • The marathon starts at 8.45am. You are likely to be leaving hotel around 7am. So remember to pack a snack and choice of fluid in bag that you may be having in-between breakfast & race start. Check all belts/gels/ sweets again before you leave are in order.
  • Every 5km there will be bottled water and sponge station (may be useful towards end if hot). There is also dried fruit and fresh fruit at these stations but suggest you stick to your practiced plan.
  • At 22km (around 14miles) there is PowerAde available but only at his time during the whole race. I would be happy if you wanted to mouth wash with this but probably nothing more unless you know for sure this won’t cause you stomach problems.

 

 

08/03/2013 at 10:40
sarah osborne wrote (see)
Ive just thought Ruth, this means I will have to give the Hiltons full cooked english a miss on the saturday morning....what a disaster!!!!!!!

Im sure I will live though and if it helps im happy to have cereal and toast instead,
Yes it does!

 

08/03/2013 at 10:41

RRR,

Just to say glad you are back on form and keep up  the love of running!

08/03/2013 at 13:35
RunnyRunRun wrote (see)

Morning Sarah!

Hee hee!! I do like to go to Spin Class when I get the chance, but oh my goodness I feel like I’m dying half way through. I always end up clock watching in the class too and the first half an hour seems to take an AGE to go past!! I always feel amazing afterwards though ... or maybe that’s just the feeling of relief that it’s over!!

 

Ive only ever been to spin class once and it put me off going again...maybe I will give it another shot after london. I get so bored doing anything other than running.

I think you have described running fantastically above...running does make you feel like a kid again and gives you a sense of freedom. Im glad that your getting all those feelings back again after a difficult couple of weeks.

08/03/2013 at 13:37
Angela Isherwood 2 wrote (see)

Sarah, don't be jealous... you shouldn't be jealous of a burger king/kfc consuming gal masquerading as a runner!  Look at how much faster you run!!! 


Im going to use this one on my OH.....see if I can help him give up fast food for a month... last time I think he only survived 6 days!

Edited: 08/03/2013 at 13:38
08/03/2013 at 13:40
RUTH MCKEAN wrote (see)
sarah osborne wrote (see)
Ive just thought Ruth, this means I will have to give the Hiltons full cooked english a miss on the saturday morning....what a disaster!!!!!!!

Im sure I will live though and if it helps im happy to have cereal and toast instead,
Yes it does!

 

Boooooo!!

Maybe that was somewhere else I went wrong last year.

I did 18 miles today, 8 miles at MP. I had a shot block at 2,4,6,10,12,14 miles and two jelly babies at 8 and 16 miles. No problems with my stomach or anything and I felt full of energy all way round.

Thankyou Ruth

08/03/2013 at 14:27
Hi Sarah,
Well done on your 18 miler! And lots of MP miles
I think the similarities in our OHs are remarkable. When I met him, and we'd message about what we had for dinner or whatever, he would regularly reply one of the following: KFC, McDonald's, dominos pizza. And he was a footballer, but 'injured' so never played.
Now, he eats much healthier, and is doing the following races with me this year:
Bupa 10000 (London 10k)
Ride London 100 - 100 mile bike ride, I'm even scared about this
Bacchus half marathon- convinced him due to the presence of wine on the course- seems like a copycat of the medoc marathon, so quite intrigued

My OH has been more successful than me on the dryathlon ( no alcohol in January) now I'll have the odd glass mid week but he's still limiting himself to only drink wine on Sundays, though I think my absence over the last couple days may have led to sme boys nights out! Is yours a runner too?
08/03/2013 at 18:26

good run sarah - I can never train hard on a Friday as it's been my easiest day of the week for much of the last 40 years!

09/03/2013 at 16:07

Hi RRR

Glad you are back on form after your period of illness!

Amazingly I managed my 20 mile run today, although it has been by far the hardest and the slowest I've done so far. I've definitely lost some speed during my lay-off, but not much endurance, I think. Hope my speed returns quickly like yours seems to have! I assume you've got a long run on the cards tomorrow - good luck !

Buffy

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