Lucozade Sport Super Six: Right Said Aouita (3:45)

Follow Right Said Aouita as he embarks on his 3:45 FLM campaign (Mentor: Nick Anderson)

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22/12/2008 at 17:28

Introducing the third member of our Lucozade Sport Super Six… Dan (aka Right Said Aouita).

Dan ran his first marathon three years ago, and missed going sub-4:00 by just ten seconds. This time around, he’s hoping to run sub-3:45 and learn how to train smarter to reduce his risk of injury.

Dan will be using our sub-3:45 Garmin-ready schedule (devised by former London Marathon winner Mike Gratton) as a basis for his training and will be mentored by Nick Anderson directly on this thread (starting January 5).

He’ll be posting his training progress on a regular basis, and feedback the fuel and hydration advice given to him by the team at Lucozade Sport so make sure you check back regularly to find out how he gets on.

You can read more about Dan’s running background and goals by clicking on the article link at the top of the thread.

Good luck Dan!

Edited: 22/12/2008 at 17:35
22/12/2008 at 18:12

Congrats on winning the prize Dan!

I found the coaching and advice of huge benefit to me and I'm sure you will too. I look forward to following your progress and reports in this thread.

The very best of luck!

22/12/2008 at 20:14

Go Dan. Go Dan. Go Dan!

Breathing, yes.  Calm, no.

22/12/2008 at 21:25

Good luck Dan

Wonders if Wotsit is ever calm?...........

22/12/2008 at 21:32
Hey!  It has been known to happen, but I'll admit, its not that frequent.  Along with being quiet...
23/12/2008 at 12:13
I am anxious about Dan's hamstrings. Please make sure he looks after them properly people
23/12/2008 at 15:26

Has anyone told Dan he won?

23/12/2008 at 15:56

Hi dan

how are u mate

all the best dan

23/12/2008 at 17:17

giggles at Fat Face

23/12/2008 at 17:54

I demand this person gives 150%, posts a blog every day and makes me laugh. 

After all, he did take my 3.45 slot.....

24/12/2008 at 10:06

Dear all,

thanks for the good luck and positive energy, may i send it back to you all in double measures.

rex gibbons you are right, i do need to look after the hamstrings, and i look forward to updating the world on their every twitch and synapse daily for four months. 

coops10 i apologise for taking your 3.45 slot, it was luck you see and for some reason the lucozade/RW politburo decided to choose someone less deserving than yourself. 

 fat face, this launching is like winning all over again, now that i've broken up from school for the holidays I can get all tempo-threshold-tastic during the holidays


24/12/2008 at 12:04
Right Said Aouita wrote (see

coops10 i apologise for taking your 3.45 slot, it was luck you see and for some reason the lucozade/RW politburo decided to choose someone less deserving than yourself. 

I agree, but nevertheless, I wish you all the best!
24/12/2008 at 21:28

Dan, have a fab Christmas.  Here's to a fabulous start of training in January!

04/01/2009 at 19:40

Dan, just wanted to say before the kick off - good luck & best wishes on this great opportunity.

Not having done a full marathon before (maybe in 2010) I am looking forward to reading yours posts regarding the physical, mental & (esp) the nutrition sides of training.

Good luck again...

(I may see finish as I may be helping out in the finishing area this year - finding out soon)

05/01/2009 at 08:58

Mr K, thanks for the good vibes, I hope any posts I add can make the whole thing interesting and do it justice.

So today, 5th January is officially the big launch, the kick-off, the starting gun of our London Marathon training schedules. That is exactly 16 weeks of training, about 100 days until D-Day on 26 April.

I'll write more on the actual training schedule later, but here are the thoughts in my head at 8.45am on my first day back at work after 10 days off:

 - Excitement  - after the initial sensory blitzkrieg of being chosen for the Lucozade Super Six in November, there was a slight lull in activity. But it is very real: the marathon is in the same calendar year; we have a schedule to follow in the (friendly) glare of the RW forumites; any gaps, illness or injury with start making psychological dents in the confidence.

- Slightly behind - confidence is a huge part of this running thing and is easily dented. I missed half of December's running due to antibiotics (advised not to run on them, but I know there are divisions on this one) and tedious flu which took out about 1/3 of our office here in Oxford.

 - Shock of 5 - when the 3.45 Garmin ready schedules was put up on the site, with 5 runs a day, the initial reaction was shock. I have never run 5 times a week, mainly due to a) laziness, b) the feeling I could reach my (fairly low) goals only running 3 times a week. However an email from Nick the Coach cleared things up, and I'll be on a 4 times a week schedule - the main pressure being time. I'll put the first two weeks schedule up here later today or tomorrow, along with the rationale of going from 5 to 4.  

- Slight concern - about myself. I arrived home after 10 days away yesterday and opened a parcel with a smile on my face. It held a sort of fluorescent running top for the dark mornings. I felt happy and put it on. My wife was watching. On realising that I had not only bought, but was actually excited about a fluro vest, she gently sighed, no doubt pondered life attached to someone with more rock star tendencies, and then inwardly resigned herself to living with a running geek for 4 months (or 4 decades)

 As i said, i'll put up the first two weeks of my schedule later on after i've spoken to Nick the Coach.


05/01/2009 at 17:23
Dan, you can't beat a bit of rock on the ipod while training. Whole lotta Rosie while running.......magic! All the best with the training (In your  fluro vest, LOL).
05/01/2009 at 17:45

there'll be bluebirds over......,, you've got a point, the ipod can help access the inner rock star, which is fairly well hidden for me. that said, i did venture out the other day accompanied by Jane's Addiction's Ritual de lo Habitual (spelling?!) and i would highly recommend it. 

05/01/2009 at 17:59

Dan, if it makes you feel better, there was massive excitement in our house on Christmas morning when my husband opened a parcel containing a swimming stopwatch, to be worn on your finger so that you don't lose precious nanoseconds reaching all the way to your wrist when timing a length.

First run tonight?  Its freeeeeeeezing here.  If it wasn't the first night of my fabulously sparkly professionally prepared training schedule there is not a chance I'd be going out tonight!

PSC    pirate
06/01/2009 at 18:15

wotsit, my thoughts too.  Not sure i would want to start a schedule for anything at the moment.  It's too damn cold and slippy out there. 

Have you started yet Dan (friendly glare of scrutinty etc etc)   I for one will be fascinated in watching progress of yyou and ours and Fat Face on his thread as i think (in the spirit of absolute self delusion) that I could do a sub 4, but by how much - who knows? 

07/01/2009 at 09:03

psc, wotsit, those were my thoughts entirely as I set out last night at 7pm around the streets of Oxford. It is absolutely freezing, slippery, but if I start missing runs at the beginning what chance do I have? And the collective disapproval of Nick the ooach and all RW members is a powerful motivator.

so, yes, i've started psc, but perhaps first I should put up the training schedule. To clarify - and if i've got this wrong then please Nick or anyone from RW or Lucozade correct me - the Garmin schedules are designed for the 'average' or median 3.45 runner.

Nick's role as experienced, expert coach is to take the schedules and orient them to the individual and their personality / ability / experience / injury history / life outside running / etc, etc, just as any good coach would do.

In my case this means the big decision has been to move the schedule from 5 runs a week to 4. This is not based on anything to do with me as a runner, but due to real life obligations. I'll no doubt write more on this later after checking carefully with the wife - since most runners have work obligations and I am sure the majority have a family whose needs they must fit running around - but suffice to say we had our first child 6 months ago, marathon training takes up loads of time and, well, yes.....the maths are easy to do from there.

So here is the Week 1 of 16 schedule:  

Sun  - 90 relaxed easy conversational pace. Dont get tempted to push. Mon – Rest Tues – 45 including 5 easy/5 threshold (controlled discomfort 3-4 word answer pace) all repeated x 4 Wed – Rest or a Pilates class if possible Thurs – 45 mins and build the pace as the run progresses. Therefore – 15 easy/15 steady/15 @ threshold. I call this a 15/15/15 run. Fri – 30 min recovery run. Use the Garmin to make sure the pace an heart rate are really easy. Remember, the aim of this run is to refresh the body not add to tiredness. Sat – Rest & family time

So the philosophy is similar to the garmin schedules:

- 1 x long run for mileage, 1 x easy run for recovery, and then 2 x runs which start playing around with pace to move the body out of its fitness comfort zone. Nick's view is that the latter 2 runs will get more testing later on.

I am on course - he says after just two runs - having done Sunday and Tuesday and I'll write more about my introduction to the mysterious and intense Threshold World later on, hopefully today if I get time.



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