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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15/03/2013 at 12:51

Afternoon Sarah!

Oh how irritating! I found the same thing with an earlier model of these trainers – I had to wear them for about 40 miles before they became fully comfortable but this model I seem to be able to pop on and go which is great. Hope the weekend walking wears them in for you – let me know how you get on. Hope it works.

France are an hour in front … I can only remember as on the way over it’s easy to change my watch and on the way home it’s a pain!

I tend to be ok in morning races – not sure why they’re different, maybe because I prepare more? Do you run in the mornings?

15/03/2013 at 12:55

Afternoon Ruth!

I know! The time is absolutely flying past!

That would be fab if you don’t mind emailing them. Even if we don’t get what we want we will have tried! Plus like you say I’ll have my own snacks etc so I’m not too worried. I’ll just make sure I take plenty of food with me

15/03/2013 at 12:58

Afternoon Steve Marathon Coach!

OK sounds a good plan - I’ll try and do this next long run at the same time as the marathon. It’s easier on the weekends too as work etc doesn’t get in the way too much. I agree with the prep – think that’s probably what makes the difference with the morning races. Have had breakfast and laid bits and pieces out ready.

15/03/2013 at 13:00

Week 14 day 4

 

Goal: 8 x 1000m in 4 – 4.10 minutes (6:20 – 6:40 min/miles) starting every 5 mins (approx 45 secs recovery) 8 miles in total

Actual: 8 x 1000m in 4 – 4.10 minutes (6:20 – 6:40 min/miles) starting every 5 mins (approx 45 secs recovery) 8 miles in total

 

1.07 mile warm up

5.2 miles intervals

2.22 miles cool down.

Total 8.49 miles

 

Maybe should have done a longer warmup rather than a longer cool down as I had to do a quick change about the 6th rep as started overheating. It had been so cold when I started, the first few intervals were with jacket, buff etc all on.

 

Total Time: 39:20

Avg Pace: 7:34 min/mi (including stopped intervals)

Best Pace: 5:04 min/mi

 

 

Split     Time            Distance Avg Pace

1          4:04.1             0.64             6:23

3          4:02.7             0.63             6:25

5          4:09.4             0.64             6:30

7          4:10.3             0.62             6:41

9          4:09.9             0.63             6:37

11        4:09.7             0.64             6:33

13        4:09.2             0.63             6:34

15        4:00.6             0.61             6:34 

 

Edited: 15/03/2013 at 13:02
15/03/2013 at 13:27

Hi RRR,

No my run schedule looks like this:

Monday- Crosstrain/weights or something in the evening, whilst cooking

Tuesday- early morning run

Wednesday - evening straight after work in london run then later train home

Thursday - evening easy run

Friday - rest

Saturday - morning speed/race pace training

Sunday - middayish long run

I've found this is the best way to get the most miles in as almost half my distance for the week is covered at the weekend - does make my weekends very running centric, but I'm quite happy with that

15/03/2013 at 22:55

great session RRR - at first thougght you'd just copied the goal into the actual but you did the session perfectly - well controlled with a very consistent middle and very good finish.

you don't say how you felt other than being hot but numbers look excellent.

16/03/2013 at 21:01
Hi Sarah.....fingers crossed they will bed in. Ive been walking around in them and wearing them for the last 2 days and they feel really comfy. They do feel slightly tighter than my old ones so they probably do just need bedding in and stretching a little.

Fabulous reps...I did 6 x 800 m at 6:49 min/mls with 90 sec recoveries on thur which was difficult enough so yours must have been hard work.

Good luck with your 22 tomorrow
16/03/2013 at 21:06
Hi Ruth...im having a practice carbo loading today ready for my 20 mile race tomorrow. So far so good with what you advised. About an hour ago I felt slightly nauseous with eating so much (and not doing anything most of the day) but that has eased now and I feel pleasantly satisfied and content.
17/03/2013 at 00:47

Evening Angela!

Looks like a nice organised schedule! Do you manage to stick to it quite well?

17/03/2013 at 00:50

Evening Steve Marathon Coach,

Thank you – I found this session challenging which was nice. Plus I had my old running group doing a session at the same time so I wanted to make sure I kept my pace nice and even and didn’t look like I was flagging! J

It was so cold that evening but I don’t think keeping my jacket and buff and everything on until halfway through did me any favours – got so warm and had to quickly drop half my kit on the grass during a recovery!

17/03/2013 at 00:51

Evening Sarah O!

Good luck with your race tomorrow – hope it goes really well!! Let me know how you get on! Will hope to see some good pics on Facebook!! J

Glad your trainers are feeling better now. Have you had any runs in them this weekend and are you planning on wearing them tomorrow?

17/03/2013 at 01:04

Goal: 5 mile Fartlek

Actual: 5 mile Fartlek

 

The weather meant that going outside was completely unappealing, but this was a fun session to do and when I got going I didn’t even notice the weather. I’d never done a fartlek session (intentionally!) before starting this training but I think this will definitely be a style of training I will be continuing after Target 262.

I set up the Garmin to alert me every minute and I changed the pace every 1 – 4 minutes. It was nice to have the freedom of choosing the length of the interval as and when and trying to keep it as random as possible … although I did enjoy the last big downhill on the way home!

This was another late night run with the headtorch and neon. Morning runs are to be avoided at all costs and kept only for emergencies and races.

 

Time: 43:49

Avg Pace: 8:25 min/mi

Distance: 5.21 mi

 

Lap          Time                  Distance            Avg Pace

1          2:12.7             0.25                 8:47

2          :49.1                0.11                 7:07

3          2:58.9             0.32                 9:14

4          1:00.7             0.14                 7:05

5          3:59.4             0.43                 9:16

6          2:00.4             0.25                 7:53

7          1:00.6             0.11                 8:55

8          :58.9                0.10                 9:32

9          :01.8                0.00                 9:56

10        1:59.0             0.22                 9:07

11        :59.9                0.12                 8:12

12        2:02

17/03/2013 at 01:06

12        2:02.0             0.27                 7:28

13        :58.4                0.11                 8:53

14        1:00.6             0.11                 8:54

15        :59.6                0.10                 10:00

16        2:00.0             0.25                 8:08

17        :59.7                0.13                 7:47

18        :59.9                0.11                 9:06

19        1:00.5             0.11                 9:28

20        :59.0                0.11                 8:41

21        1:00.5             0.13                 7:29

22        :59.8                0.15                 6:50

23        1:02.9             0.12                 8:33

24        1:57.7             0.20                 9:37

25        2:00.2             0.31                 6:33

26        :59.7                0.11                 9:14

27        2:59.3             0.36                 8:11

28        2:00.7             0.22                 9:14

29      

17/03/2013 at 16:45

Hi Sarah, the weathers turned awful hasnt it. Luckily my race finished just before the rain and snow came.

I wore my old trainers today for the race...im alittle scared of wearing my new ones to run in still at the moment, but I might see if I can do a little recovery run in them tomorrow.

My race went ok....although my second half was slightly too fast, but I did feel fine all the way round and my legs feel the best they have post long run since training began so hopefully it was still more of a beneficial run.

My ave pace for the first 10 miles was 8:24 m/m (although most miles were at 8:30+) and the second 10 miles 7:27 m/m

17/03/2013 at 16:54
Hi Sarah , well I've had an eventful day today , I've never changed my plan as much as this ever!!!!!! . I ran the south Yorkshire half but the plan was to incorporate it in a 20 miler , to cut a long story short I went out 1hr 30 mins earlier to find out where the start was and do 5 mile before the race , anyway I just made the start lineup , I had a good run surprisingly with all the stress and no warm up , 1hr 29 mins , I did a few mile warm down so it ended up being a good run, how are you doing?
17/03/2013 at 17:03

Hi Sarah,

Not been around for a bit but been trying to keep an eye on what you've been up to. Think the sessions are great and you seem to be nailing the prescribed goals with ?ease...

Why are you so averse to morning runs?? I love getting it out of the way, and also means the family grumble less. Also can never be bothered to go out again when I get home from work

I liked the fartlek run you did- might try that this week..Just did a leisurely but hilly 10k this morning

Are you looking forward to the taper?

 

17/03/2013 at 17:12
Hey RRr, how was 22 miles today?

So yes, I manage to keep to the schedule pretty well. It's designed so that if I do bail on a run, it's most likely to be the easy runs, and well, it's been a great result...
1:56:06 in Colchester Half Marathon today- that's 3 mins faster than my previous pb set in 2010!, so thank you for the inspiration!
17/03/2013 at 18:03

Just wanted to say a huge thankyou to Ruth...the carbo loading and in-race fuel seemed to work perfectly this weekend, thankyou

17/03/2013 at 20:25

looks like you had a very good fartlek session RRR - hope long run went well.

18/03/2013 at 07:52

Sarah - great that your legs felt good & so glad you missed the snow!

RRR- i will email restaurant for Saturday 6th but as you have mentioned already... just be prepared!

I think the idea of morning runs are awful but love the feeling when you get back and don't have to go out in the evening - especially winter evenings!

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